Working out for Beginners: What to do and not to do


By Jacob Dewhurst, UWO Health Advocate

As the winter months are among us, students may turn to unhealthy snacks and find themselves a little rounder than they were before. This may be because students are not aware of how to properly workout without injuring themselves during the first session.

Here are some do’s and don’ts on working out:


Record your progressOne great way to stay motivated is to keep track and write down what you are doing in the gym. It shows how much you are doing, and motivates you to continue to improve.
StretchStretching after a workout can help to reduce muscle fatigue. Stretching helps the muscles to recover faster and help prevent soreness
Start slowIt is recommended to excercise at 3-4 days per week for at least 30 minutes per day, but when starting out it would be better to start at 1-2 days per week. From there, then you can ramp it up and make it routine.

Do not:

Try and lose 10 pounds in one daySome people have a goal to lose weight, and will try and do a high intensity workout right from the start. This may seem like it is something that will help you reach the goal of losing weight, but the body cannot handle such strain when it is not used to it.
Skip the warm-upBefore doing any serious lifting or training, you should warm the muscles with some low intensity cardio, this will help prevent any injuries.
Forget about water Your body is sweating out a large quantity of water, and if you do not replace it throughout the workout, your body will become dehydrated.