Don’t do too much on the first day; first day of workout and first day after a workout break

Hello readers, it’s been a while….I really missed you all and I’m happy we are back together again. I have heard a couple of complaint that my articles are usually lengthy and as a result I have decided to start making my articles relatively short starting with this article. Now, to business….
On the first day of workout, a lot of people make one particular mistake; they “overdo it”. They go to the gym with their newly found enthusiasm and workout for hours or even minutes doing all the possible exercises and lifting very heavy weights. The more guilty set of people are the guys. They go to the gym thinking that pounding their muscles with very heavy weight and lifting those weights for hours will make their muscles “grow over night”. Well I know the feeling because I was once like this group of people. I was a novice, and yes, I over did it too but I always suffered the consequence, which in most cases could be, body breakdown, chronic muscle pains/injuries, severe joint pains/injuries, etc. These consequences usually will make some trainees miss their next workout session, especially beginners. It makes them scared of working out and some of never workout again after that day. I’m not saying it’s wrong to feel pain after the first day. What I’m saying is that there is a limit to the extent of pain one should feel after the first day’s workout.
When it comes to working out on the first day, whether it is the first time you are ever working out or the first day after a week or more without working out, you are not meant to do too much. That day should be a warm-up day; a day where you should lift light weights (lighter than what you ordinarily should be lifting) and do cardio, at a slower rate than you normally should. Reason for this is that on the “first day” your muscles and body system are at a relaxed state and are not ready to be over-flogged. Just like in the case of a car; if you start the car and take it for a long drive without adequate warm-up, the car would break down along the way. The same thing applies to your body only that in the case of your body, you can’t just warm-up for 5-10 minutes and hit it hard the same day after leaving it inactive; not working out for over a week or so. You have to progressively increase your workout intensity until you get (back) to what you should be doing in terms of workout intensity and volume. It could take up to a week or two, to progressively increase your “workout” to the level it should be.
The amount of time it takes you to get (back) to the right workout intensity and volume depends on whether you are a beginner, intermediate or advanced trainee. If you are a beginner it would be good to consult a fitness professional to tell you what to do, so that you don’t “overdo it”.
Till we meet again, workout regularly, eat clean and stay fit…