Start slow and easy and not try to mirror others you might see at the gym, who've been training for longer. Sandeep, trainer and gold medalist at Mr UP and Mr Ghaziabad, says, "The first thing you should do is warm-up by doing cardio exercises for 5-10 minutes, then move on to doing weights. After that, walk for about 15 minutes or do strength training which includes jumping and stretching-related exercises."
Bodybuilder and trainer Vishal Chaudhary, who was also Mr Delhi in 2017 and 2018, says half an hour of intense workout is enough for anyone. Protein intake is crucial for your body to recover after a workout session. "Consume good carbs like sweet potato before working out because if there's only protein in your body, then it will only recover your energy levels and there won't be any building of muscles," he adds.
It's crucial to focus more on your diet so that you have energy building up, instead of you burning up in a week, which usually leads to quitting. Sandeep adds, "70 per cent of a workout regime is the diet because it's crucial for you to not break muscle and instead lose weight. You need to calculate your carb and protein intake."
Not paying attention to your diet is the first mistake any gym-goer can make, followed by believing that cardio helps you lose weight. Vishal says, "People put way too much effort in doing cardio and spend all their energy on cardio, leaving none for weight lifting, which actually burns more carbs." Sandeep adds, "Running causes muscle to burn, not fat, which is harmful as your muscles become weak. Weight training strengthens your muscles, and it's when you reduce your carb intake that you lose weight. But, only if you are taking enough protein."
Slipped disc is the most common gym injury and doing squats using the wrong technique result in busted knees. 90 per cent people do squats incorrectly, says trainers. It's important not to put pressure on your knees or bend forward. Instead, push your chest forward, and keep your legs straight. Vishal says, "Squats should exert pressure on your glutes and legs, not your knee."
Dr Sunil Kumar, senior consultant, orthopedics, Sri Balaji Action Medical Institute, adds, "Some common gymming injuries are muscle pull/strain, sprained ankle, shin splint, tendinitis and wrist sprain or dislocation."
While running or walking on the treadmill, remember to not start or stop abruptly, but to gradually build up and slow down to a stop. Treadmills have leather coating which puts pressure on your knee if you are on it for a long time, Sandeep points out.
Another thing people get wrong is when they believe that the speed in which you do crunches makes a difference. Doing crunches is about tightening your muscles, not the speed. The latter can lead to back pain.
Breathing is another aspect many ignore. Sandeep says, "You should inhale as you lower your body, and exhale when you lift your body up. Incorrect breathing technique results in exertion on the wrong muscles."
While doing shoulder lifts, it's crucial to not do it without a supportive belt for your lower back and to do it when you are sitting. "Don't put any pressure on your lower back as it can cause slipped disc. Instead, do crunches before, which will tighten your lower back muscles long enough for you to work out which will avoid injury. Do three sets of 20," says Vishal. Arushi Verma, co-founder, Fitpass, says, "Wear proper gym shoes and don't do overboard with weights. Sleep for six hours a day and give your body complete rest."