It can be a bit overwhelming for someone to set foot in a gym for the first time. There are so many different machines and equipment at the gym. It may be a bit hard to select which machines you should start on, to ease your way into fitness.
第一次去健身房的人，可能會眼花撩亂，琳瑯滿目的健身器材，不知道從何處下手，才能循序漸進，鍛鍊出健康的身體。

This article will talk about some of the very basic exercises that will help most people get started at the gym, regardless of your current fitness level.
本文會介紹一些非常基本的運動，來幫助各位新手開始健身，無論你的體能如何，都能上手。

1. Cardio 有氧運動

It is important to warm up your muscles with some cardiovascular exercises before doing weights to avoid damaging your muscles. It may be hard for some people who have not exercised in a while to start running on the treadmill, so why not start with walking. You will still burn lots of fat if you can stick to doing these exercises for the full duration.
在開始重量訓練之前，做一些有氧熱身運動是很重要的，這樣肌肉才不會受到傷害。剛開始運動的人，可能會覺得在跑步機上跑步有點難，所以先用走的就好了。如果你能堅持做這些有氧運動，可以燒掉很多脂肪。

You start by walking 10 minutes at 5km/hr, then cycle for 10 minutes at level 5, ending with 5 minutes on the elliptical on level 5. Later on we can increase the intensity of your cardio.
您先在跑步機用時速五公里的速度走十分鐘，再騎十分鐘的健身自行車(難度調到5)，最後再踩十分鐘橢圓機(難度5)。過一陣子後，再把難度調高。

2. Strength training 力量訓練

According to this WebMD article, weight training is an important part of weight loss, as increasing muscle mass will increase your metabolism, which will help you burn energy even while you’re resting. For beginners, it’s a good idea to stick to machines that guide your movement so you don’t do the wrong thing and hurt your joints. The seated row will work on your back muscles and the chest press will work on your chest, while the abdominal crunch will work on your abs (however, don’t expect abs to show under a layer of fat).
根據WebMD上的這篇文章，重量訓練對於減肥十分重要。肌肉多了以後，基础代谢會比較高，就算在休息時也可以消耗熱量。對於初學者來說，用健身器材來引導，比較不會做錯誤動作，減少關節損傷機率。坐姿划船機可以鍛鍊背肌，坐姿推胸可以鍛鍊胸肌，捲腹機可以鍛鍊腹肌 (腹肌在脂肪下是看不出來的)。

You use the following machines by doing the following: 1) choose a weight you’re comfortable with, starting with around 20kg on each machine and adjust accordingly. 2) do 10 repetitions at this weight. 3) Repeat for 3 sets of 10 reps.
您可以用以下的步驟來操作這些機器: 1) 把重量調到適合你個人的水平，我大概是從20公斤開始。2) 重複這些動作十次。 3) 每組十次，做三組。

Repeat this workout for 3 times a week. After a month, come back for your next workout. You will need to change your workout after a month, as staying on the same workout for too long will be ineffective.
一個禮拜重複做三次這個健身計劃。一個月後，再回來看下一個計劃。您必須在一個月後改變健身計劃，因為如果都做同樣的運動，身體習慣後就比較沒有用。

Hopefully this article has given you some motivation to work out at the gym. I have used my brother as the model in these photos. He has been working out at the gym for over 15 years. You can probably tell from the size of his arms and chest.
希望這篇文章會讓您想去健身房健身。照片中的示範者是我弟弟，他十五年前就開始到健身房健身，臂膀和胸肌都是長期鍛鍊出來的。

Follow @magicmonk if you liked this article.
如果喜歡這篇文章，請關注 @magicmonk 。