Inspired by fellow HerCampus writer Catherine Ku’s article “Campus Fitness,” I decided to stop being lazy and start getting active. However, because I haven’t exercised since before Thanksgiving, this will be a hard commitment to keep. But with some willpower, some friendly support, and a couple handfuls of ibuprofen, I’m going to make it. And like any Princeton student, I’m going to be doing some research along the way to help fellow couch potatoes get off their butts and into a gym. The goal? Six weeks, three workouts a week, thirty minutes for each workout. It may not sound like much, but trust me, this will be quite the challenge.
2/21/11
This is my first day back at Dillon gym. The cardio and weight machines are bathed in an orange glow from the overhead lighting. The sounds of rhythmic breathing and creaking machines mix in with the smell of sweat. I feel like turning back, but my dorm is an exhausting two-minute walk away—I’m past the point of no return.
Why am I so apprehensive? Because the first day of working-out is usually always the worst day. I’m essentially taking my muscles out of their comfort zone and just wailing on them for thirty minutes. Okay, maybe that’s an exaggeration, but I’m definitely putting my body through a rigorous activity that it is not prepared for. I’m practically shaking in my athletic shorts and sneakers.
I pick an elliptical machine, plug my earphones in and start the machine up. Moving on this machine is a little awkward, at first. I’m not used to the fluid motion of the pedals and my feet keep almost slipping off. I end up clinging to the plastic bars for the remainder of my work-out (while making sure that I don’t lean on the bars, thus lessening the effect of my work-out).
The first two minutes are empowering. The elliptical machine has a resistance level that you can increase or decrease and in a moment of pure hubris, I up my resistance level to 49/100. The tunes from my I-Pod are energizing and I feel powerful. Then those two minutes pass and I am suddenly exhausted. The next 28 minutes are humbling. My resistance level goes from 49 to 35 to 29 to 25. I step off the machine with shaky legs and a light head. I feel awful for a few minutes, and then the endorphins kick in and I almost, almost feel good.
What to do on your first day back:
NEVER PUSH YOURSELF TOO HARD the first day of exercising. If you do, there’s a big chance that you won’t be able to motivate yourself to make it to the second day. What happened above was a common rookie mistake. Take it slow and easy the first week back at the gym, or the track, or wherever it is you exercise. What is most important is that you keep exercising, not that you exhaust yourself during the work-out. You don’t even have to work out for longer than fifteen minutes the first day back. Do enough to break a sweat, and the next time, go a little longer, or a little faster.
Don’t get embarrassed if you need to take a break or slow down. And if you’re in a public setting, don’t force your body to keep up with the people around you. The reason I started out going faster and harder than I was ready for was because of the person working out next to me. I felt as though I should try to go at her level, even though she was clearly fitter than I was. Lesson learned.
After you exercise, COOL DOWN and STRETCH. This is the key to avoiding sore muscles the next day. Cooling down usually involves doing a light aerobic exercise (like walking) until your heart rate and breathing become regular. Cooling down combats the dizzy feeling you get after working out, and puts less stress on the body. If you suddenly go from running 6 mph to standing still, this will shock your body and put a lot of stress on your heart.
Stretch as soon as you finish cooling down, before the lactic acid produced from aerobic exercise has a chance to build up in your joints and in certain areas of your muscles. A build-up of lactic acid is the reason your muscles burn after working-out and stretching will relieve this burning. Stretching also prevents micro-tears, inflammation and pain in your muscles, and it decreases the risk of injury. Hold each stretch for at least twenty seconds. Cooling down and stretching may feel like a waste of your time, but these practices will help your muscles recover and you can drink water and put on warm clothing in the process. Trust me, your muscles will thank you in the morning.
Finally, REWARD YOURSELF. You’ve done something to be proud of. It isn’t easy to break the bad habit of not exercising and you’ve taken the first, and hardest, step towards a healthier you. Plus, a small reward will act as a motivation to exercise next time. Now, the key word is “small.” Don’t load up with a double cheeseburger as soon as you get back from the gym. I bought myself a carton of strawberries from the U-store (they are my favorite fruit and I can never justify spending money to buy them when the dining hall has free apples and bananas). Maybe take an extra long, pampering shower. Or get a scoop of frozen yoghurt at dinner. Or maybe get that hamburger, but make it a single and hold the cheese. Whatever makes you happy.
All in all, it wasn’t an awful first day back at the gym. And it doesn’t have to be. By keeping the tips above in mind, you can also have a not awful first day back at the gym. Or maybe even a great first day back at the gym. Remember, stay hydrated and stay motivated.