How to do fitness in the gym: tips for the beginner

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How to do fitness in the gym: tips for the beginner
The contents

• How to behave in a fitness club
• Rules of drawing up training programs
• Rules of performance of exercises
• The rules of supply when doing fitness

Fitness, as the sports activity, contributing to the improvement of the body and maintain good physical shape, enjoys great popularity. However, everyone who decided to do sports, in the beginning many mistakes, like choosing a set of exercises and planning diet. Use the advice from experienced coaches on how to properly exercise at the gym, so classes were as effective and safe.

How to behave in a fitness club

The on-site fitness centers, and other public places, there are unspoken rules of etiquette that must be adhered to and beginners and experienced athletes. To feel comfortable during sports activities, follow these guidelines:

• Do not borrow sports equipment for a long time and do not leave them on their stuff (water bottle/towel).

Free the simulator immediately after the exercise, mindful of the fact that he may need and other visitors too. Do not forget to put on the shell initial configuration (weight, level, etc.).

• Do not throw sports gear.

Remove the shells, to avoid injury to other athletes.

• Don’t be late.

Often the program is group training incorporates elements of warm-up or breathing exercises, which cannot be skipped.

• Do not distract others by talking and don’t give unsolicited advice.

If you notice that someone of the visitors incorrectly performs exercises interfere only in cases threatening injury. To indicate a needs a professional coach.

• Be friendly and polite, use tact in communicating with others.

For example, remember that the mirror in the hall is intended for self-testing and honing the techniques of performing items. Don’t stay with them long, blocking the review of other athletes.

• Observe good personal hygiene.

Come to practice well-groomed, in clean and neat clothes. Do not use perfume with strong smell. The machines lay a towel, so as not to leave sweat stains.

• Do not forget about safety.

Pick the right athletic shoes, and when using simulators do not neglect instruction.

Following these rules, you will feel comfortable in the classroom in any fitness center.

Rules of drawing up training programs

To achieve the set fitness goals it is important to create a workout program. Experienced trainers warn against common mistakes made when planning fitness:

Give strength training 2-3 days a week. This is enough to provide the increase in muscle mass. The body needs time to recover after exercise.

Crunches — an optional element in each class fitness. Enough to perform them 2 times per week. Daily pumping of abdominal muscles can lead to visual increase of the waist.

Do not exclude warm-up and hitch. Light elements (squats, bending, lunges, swings limbs) early in the workout will prepare your body to the load and prevent sprains and other injuries. To complete the course you need a hitch: walking on a treadmill, stationary bike, stretching leisurely. This step is necessary for smooth completion of loading and to reduce pain in the muscles the next day.

The basic exercises — squats, presses, pull — compulsory elements of training, to enable you to engage different muscle groups and increase performance. They cannot be excluded from the training process.

Use motion, uniformly developing different muscle groups. This will eliminate the imbalance of proportions.

Do not neglect the exercises with free weights: exercise with dumbbells, bodymore, rod. They will help to perfect the technique, to give the load on the target muscle and use the muscle stabilizers.

Do not forget about the variability of training programs. Change your workout plan every 2-3 months, alternating cardio with strength training.

Rules of performance of exercises

Young athletes are not immune from mistakes in the gym, so on the technique of the particular element you must inform the coach.

Pay attention to the most common mistakes made by beginners:

Lifting large weights since the first class. The initial task is to practice the technique of execution of each item, strengthen ligaments, joints and muscles. The load increase gradually.

Improper lifting of the projectile. For example, straight back — an important condition to perform squats, lunges, exercises for traction. It must be observed, and during the occupation of shells.

The number of repetitions and approaches are strictly regulated: each element is repeated 12-15 times, 3-4 approach. Rest between sets — no more than 1, 5 minutes. If you feel the ease when performing repetitions, increase their number (20-25 times) or the weight of the projectile.

Adjustment of the simulator should be individualized for each athlete. This will allow you to maximally load the muscles and perform the movement anatomically correct.

Do not forget that the improper use of the ordnance or of the exercise equipment will inevitably lead to injury. If you doubt the functioning of any of the simulator and the correctness of the technique used, consult a personal trainer or attendant fitness instructor.

The rules of supply when doing fitness

Why intense exercise does not lead to the goal? Often, the slowdown results in sports leads to an unhealthy diet.

• Strict diets and skipping meals — the most common misconceptions.

Reduced calorie diet leads to a drop in hormone levels, which adversely affects the productivity of the classroom. And the lack of protein leads to slower growth of muscle fibers. His daily intake is 1.5-2 grams of protein per kilogram of body weight. Try to observe the regime and eating small meals 5-6 times a day.

• Rejection of fats.

In the diet should be present saturated fats (meat, dairy products) as well as poly – and monounsaturated fats — like omega-3,6 (seafood, fatty fish, nuts). First produce testosterone, the second regulate fat metabolism and lower cholesterol. The norm of fats in the daily diet to 0.8-1 g per kg of body weight.

• Ignoring the calorie count.

To consider day calorie (deficit or surplus) is an important precondition for beginners who want to lose weight or gain muscle mass.

• Failure to comply with the drinking regime.

Even slight dehydration reduces the effectiveness of the classes by 5 %. Daily drink a glass of water on an empty stomach, before bedtime and in half an hour before meals.

The diet should be balanced to include proteins, fats and carbohydrates, to fully compensate the amount of energy and nutrients expended in the gym and also help accelerate the recovery process.

That workout was effective and helped to achieve this goal, one must remember three important components: well-written program, training, adherence to technique of exercise and a balanced diet.

Uses photographs Shutterstock