How to Conquer Feeling “Unfit” or Out of Place at the Gym

Exercising is a key component of any healthy lifestyle. But it’s easy to fall off the bandwagon and lose your fitness, only to have to start back at square one. Since the gym can be an intimidating place — even if you used to go all the time — going to the gym becomes a barrier to a healthy lifestyle.

根据培训师的说法，对不适合和不得不回到健身房的焦虑是不运动的最常见原因之一，或者不开始运动back锻炼时间后。幸运的是,因为他们see this phenomenon so often, trainers have some solutions for making the first few trips to the gym easier.

根据卡里·伍德尔（Kari Woodall）, owner of火焰，感觉自己只是不适合健身房没什么强调的，她看到许多客户克服了这种感觉，并取得了巨大的成功。她说，最初犹豫的开始发生是出于三个主要原因，这全部源于恐惧。

• 害怕失败。Working out is difficult. “It’s hard, and we fixate on the worst possible exercises and outcomes imaginable,” Woodall says. People often worry others will laugh at or judge them for not knowing how to use gym equipment, that they’ll be the least fit person in the gym, or in the case of a workout class, that they won’t be able to make it through the class. “I’ve even had clients think they’ll let me down by failing, and they’re worried they’ll waste my time,” she adds. (For the record, anygood trainerwillnever感觉就像浪费他们的时间！）
• Fear of getting started.伍德尔指出：“创建新的例程令人恐惧。”“人类喜欢坚持相同的例程。”因此，通常，不断推迟改善健身感觉会更安全。她说：“健身之路可能令人生畏，尤其是当您不断开始和停止时。”“如果您总是开始开始，每次都在身体和情感上都很难，因为您没有足够长时间的时间来意识到它是一种生活方式，而不是一次性的事情。”
• Fear of not being as fit as you used to be.伍德尔说：“没有人愿意看五年前的照片，然后想，‘我再也不会看，感觉或移动了。’“但是我们不断地对自己做。”对于曾经适合的人来说，当他们第一次重新进入它时，他们的旧健身水平几乎可以感觉不到，这可能会令人沮丧。

“Something is always better than nothing, and there is something for everyone,” Woodall says. Here’s are the strategies pros use with their clients:

如果需要，请从婴儿步骤开始。“您可以从字面上走进健身房，然后立即走出去 - 这可能是您一天的成功，”经过认证的力量和条件专家兼教练金伯·罗齐尔（Kimber Rozier）说Results Performance Training。“Maybe the next day you walk on the treadmill for five minutes or stretch in the corner. Start small and build from there.”

You don’t have to go straight to the weight room if you’re not feeling confident. “Stick to a piece of cardio machinery that you’re familiar and comfortable with,” suggests玛姬·温泽勒（Maggie Winzeler），经过认证的力量和条件专家，运动生理学家和顾问Fitiverse。“进入例程，然后考虑在初学者级别尝试您喜欢的小组练习课程。一旦您与两者一起进行例行cardio machine和课堂，将其提高一个档次，并熟悉自由重量或阻力机。”

“Do your research,” Rozier says. “There are gyms and classes specifically geared toward first-timers and people who have been away from the game for a while.” You can even email or call ahead of time to set up an appointment so you’re not walking in cold. If it’s in your budget, tryhiring a trainerfor a few sessions. They’ll be empathetic and will show you around the floor and give you workouts so you’ll have a game plan.

Winzeler建议，如果您体内不舒服，请穿一些让您感到舒适的东西。“即使像我这样的健身专业人士也经历了不感到最合适的季节。例如，现在我正在从第二个孩子中恢复过来。我对怀孕前穿着的紧身背心感到自信，因此我选择最松散的上衣，有时甚至穿我丈夫的健身衬衫。它可以帮助我摆脱头脑，专注于通过运动照顾身体的重要工作。”

Winzeler说：“请记住，与伴侣或朋友一起锻炼已被证明可以提高运动依从性，并可能帮助您在新的健身房环境或课程中感到更舒适。”

如果您担心参加特定的课程，请提前几分钟到达那里，向老师打个招呼。Rozier说：“让他们知道这是您的第一次，或者您对此有些新鲜。”“我遇到的每个小组锻炼教练都非常渴望提供帮助。他们可以为您提前进行某些练习提供修改。请务必让他们知道您不想在课堂前被召唤，而是在正确的一段时间后会偶尔得到一些批准的点头。一位聪明，信息良好的讲师将对更正进行微妙，并使您感到尽可能舒适。”