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{"source_url": "https://www.devonlive.com", "url": "https://www.devonlive.com/whats-on/whats-on-news/nine-easy-avoid-mistakes-gym-3694754", "title": "Nine easy-to-avoid mistakes that gym newbies make", "top_image": "https://i2-prod.devonlive.com/special-features/article1045197.ece/ALTERNATES/s1200/1_NY-Fitness2JPG.jpg", "meta_img": "https://i2-prod.devonlive.com/special-features/article1045197.ece/ALTERNATES/s1200/1_NY-Fitness2JPG.jpg", "images": ["https://i2-prod.devonlive.com/special-features/article1045197.ece/ALTERNATES/s615/1_NY-Fitness2JPG.jpg", "https://www.devonlive.com/@trinitymirrordigital/marwood/TM/img/placeholders/transparent.png", "https://i2-prod.devonlive.com/special-features/article1045197.ece/ALTERNATES/s1200/1_NY-Fitness2JPG.jpg"], "movies": [], "text": "Sign up to FREE daily email alerts from devonlive - Daily Subscribe Thank you for subscribing See our privacy notice Could not subscribe, try again later Invalid Email\n\nAccording to the Fitness Industry Association, 12 per cent of gym memberships are taken out in January - and most people will have already stopped going withing six months.\n\nAnd it is easy to see why: gyms can be daunting places for the initiated, full of monstrously heavy weights, bizarre looking machines and muscle-bound athletes pumping iron.\n\nThere is also a tempting array of ways to injure/embarrass yourself, all of which often leads to us either not going anymore, or simply cancelling our membership.\n\nDevon Live caught up with former Exeter Chiefs player Sam Blythe, founder of Fitness Matters on Marsh Barton in Exeter, to offer some tips about how to avoid easy mistakes and make sure the gym is for life, not just for Christmas.\n\n1) Too much too soon\n\n\"People are often so super keen when they join a gym in January that they are possibly just doing too much too soon. They need to take small steps.\n\n\"Some people are coming to the gym after a little while out, but others \u2013 with the best will in the world \u2013 are not so clued up and maybe take on too much too soon.\n\n\"It's much better to start slowly and take your time.\"\n\n2)It's good to talk\n\n\"It is worth having a chat with a few people, taking your time and getting some advice along the way. That will give you real structure and a plan. Then you are way more likely to keep it going.\n\n\"If you are somebody who has spent a lot of time in the gym but just lost a bit of momentum along the way then you probably won\u2019t need any advice, but if you are new then speak to someone.\n\n\"Any environment you don\u2019t know is daunting so sitting own and having a chat with someone who works there or a PT for a bit of confidence or guidance to get a nudge in the right direction is no bad thing.\"\n\n3) Plan your routine\n\n\"I would suggest those people who are new to a gym just give a little bit of thought to what you might do. A lot of people get on the gym floor, don\u2019t know what they\u2019re doing and end up just doing the same few exercises day after day. It pays to sit down the night before and have a think about it so you have a way forward.\n\n\"You want to be healthy for ever, not just January.\"\n\n4) Warm up...\n\n\"A warm-up is always going to help you.\n\n\"Make your warm-up specific to what you are going to do. There is no point in warming up a part of your body you are not then going to use.\n\n\"It needs to be specific to what you are going to do. If you want to improve your running, you are not going to just jump on a treadmill and start sprinting right away. It just needs a little bit of common sense.\n\n5) ...and cool down\n\n\"Cooling down and stretching is often very overlooked. People often don\u2019t do it because it is harder to see the benefits when you are doing it looking in the mirror.\n\n\"People often just want to lose weight and look better, but often stretching and cooling down will help you avoid injury and recover more quickly, which means you can spend more time exercising and, in the long run, will look better anyway.\"\n\n6) Be patient\n\n\"From a technical point of view, it is important not to rush into things without knowing what you are doing first. You could end up injuring yourself or not getting the results you hoped for.\n\n\"Mentally, it is just like going on a diet. When you try and change something overnight often it will only last for a week or two and then you get resentful and fall off the wagon and you are back to square one. You want to keep it sustainable, which begins with a steady start to get the snowball rolling.\"\n\n7) Find your lifestyle balance\n\n\"You have to find a lifestyle that is sustainable to yourself. That is different for everybody \u2013 what is a sacrifice to one person isn\u2019t necessarily to another. It is about finding what works for you and sticking to that.\"\n\n8) Gym goals\n\n\"Different people have different ways of doing it. Some people are very goals-driven, and soon fall off the wagon if they don\u2019t have something to aim for. Other people like just ticking over and staying fit.\n\n\"Overall, I think staying healthy is important, but if you can find a challenge to give you that little spike from time to time then that is great.\"\n\n9) An all-round approach to exercising\n\n\"In my opinion, it is about having the best all-round approach.\n\n\"It depends how structured you want to be when you start going to the gym and what your goals are, but the all-round package in terms of exercising and living is very important.\n\n\"You don\u2019t have to be the master of everything. If you do 80 per cent of things right, the other 20 per cent will take care of itself.\"", "keywords": [], "meta_keywords": ["Health", "Exeter Chiefs"], "tags": [], "authors": ["Howard Lloyd"], "publish_date": "Wed Jan 1 20:51:50 2020", "summary": "", "article_html": "", "meta_description": "We spoke to former Exeter Chiefs player Sam Blythe to find out how not to fall off the wagon", "meta_lang": "", "meta_favicon": "https://s2-prod.devonlive.com/@trinitymirrordigital/chameleon-branding/publications/devonlive/img/favicon.ico?v=d66a325466ef01208d3bc5cb7298a312", "meta_data": {"publicationConfig": "https://s2-prod.devonlive.com/@trinitymirrordigital/chameleon-branding/publications/devonlive/", "viewport": "width=device-width, minimum-scale=1, maximum-scale=1", "description": "We spoke to former Exeter Chiefs player Sam Blythe to find out how not to fall off the wagon", "robots": "noarchive", "keywords": "Health,Exeter Chiefs", "news_keywords": "Health,Exeter Chiefs", "referrer": 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