Whether your “new year new me” resolutions are kicking in or a local gym is offering a mega deal or you’re simply switching up where you work out, feeling uncomfortable and even anxious about walking through the door is very common.
“年初总是倾向于在健身房周围引起新的兴奋，”教练和整体营养学家，《超能力：忙碌的女人的健康与幸福指南》的作者Adita Yrizarry-Lang说。“当大日子到来时，期待很快就会减少。凿子的体格，大量的设备和数百种锻炼的嗡嗡声会在最宁静的心灵中造成混乱。”
Unfortunately, this level of gymphobia can have a ripple effect — for some, it could lead to exercising at a lower intensity than they planned or even skipping the gym altogether. But take heart: There are ways to overcome the discomfort that comes from being a fitness newbie. Top trainers offer these suggestions for navigating gym anxiety:
CHOOSE YOUR ENTRANCE TUNE
Having a workout mix of upbeat music is helpful, but kick it up a bit if you’re feeling hesitant about stepping into the gym, suggests Pilates instructor Julie Driver. Put your headphones on before you walk in, she advises, and have an “entrance song” that gets you feeling invincible. You can also choose a “finale” song for the end of the workout to keep you motivated, she adds.
PICK A PODCAST OR BOOK YOU LOVE
司机说，如果您一直想听播客或有声读物，请将其与健身时间联系起来。这使您更加兴奋地去健身房，因为您期待着专注于这些内容。
在非旅途中去
For many people, a crowded gym means more than waiting for a treadmill or specific free weights — it means an abundance of people to work around. Richard Giorla, founder of Los Angeles-based circuit training gym Hiit 11, suggests changing up your schedule so you can go on hours when there are fewer people, which tends to build confidence. That may also make it easier to schedule personal training sessions or ask staff to explain how to use equipment.
改变重点
It’s easy to feel overwhelmed by how much is going on around you, but try switching to how you’ll feel when your workout is over, says Lang. She believes some of the best goals are centered not on specific results — like hitting a certain weight-loss amount — but on how you want to feel. For example, picture yourself having more energy or more strength. Think about how much closer to your fitness goals you’ll be in just a few months. That long-term thinking can help push out the right-now anxieties.
部分健身和获得建议
If your gym anxiety is less about people and more about feeling unsure about what to do when you’re there, it’s helpful to get a few personal training sessions, join a group training class or simply focus on just five exercises to start, notes Lang. She suggests breaking down the gym into segments and then working on one segment per visit. So, instead of trying to do multiple types of cardio machines, strength equipment and free weights during one visit, focus on just one of those.
改变您的观点
有没有感觉到，当您走进举重室时，每个人都盯着您？健身和营养专家里克·凯图夫（Rick Kattouf）博士说，这是正常的，但事实并非如此。他说：“任何人走进去时都会感到忧虑，恐吓和不安全感都是自我强加的。”“没有其他人在乎。说真的，他们没有。当一位体重室的老兵看到新手进来时，我们说：“对他们有好处，很高兴看到他们举重。’”
首先访问下次锻炼
Take time to go in and explore a gym before working out, suggests fitness and Pilates instructor Jennie Gall. That will take the pressure off and make you feel more comfortable when you go in the next time, she believes. Just a 15-minute walk through or tour helps you find out which machines are there, what personal training sessions involve and even what amenities are in the bathroom.
尽管继续
Lang说，最重要的是，要简单地走进门。简单地出现是一个巨大的一步，并且具有一致性和重复，您将超越体育锻炼的速度比您想象的要快。
“No need to do it all in one day, give it time,” says Lang. “After meeting a few people and getting better acquainted with what’s in the facility, working out will seem easier each day.”
