Stories Waiting gym: What are they offering citizens in return for closed fitness clubs?

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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All visitors to fitness clubs know that a membership to the club itself is not that expensive. And it’s quite affordable for most people. But the services of a personal trainer are already an expensive pleasure. If in medium-sized cities one “staff” costs 500–700 rubles per training, then in large cities it costs 700–1500. And I’m generally silent about Moscow and St. Petersburg (how much does your fitness club cost).

So, there is often a situation (not even often, but almost always) that a person bought a subscription, but there is no money for a coach. It’s good if this person already has at least 1 year of training experience. Then he knows the technique of most exercises and can create a more or less suitable program for himself, based on his own experience.

But what should beginners do? They don't know the exercises. Of course, there are now a lot of videos on the Internet, but those who have tried to teach technique from video know that no matter how good the video is, a live trainer will explain everything much better. At least if the coach is good.

Therefore, this article will be useful mainly for beginners who do not have much money. And there are about 50% of them in clubs. So now I’ll tell you how you can save on personal equipment without compromising your training.

How to force yourself to start training

Even after deciding to exercise, forcing yourself to exercise regularly is not easy. And little tricks will help novice athletes with this:

1. Favorite sport. Much more enthusiasm will be generated by physical activity that brings pleasure. For some it’s aerobics, dancing or tai-bo, while others prefer exercise machines or crossfit.
2. Good company. Going to the gym or fitness club with friends is more interesting and fun. In addition, you won’t be able to skip a workout again due to laziness.
3. “Your” coach. The first classes are best conducted under the supervision of a professional who will develop an individual program, monitor the technique, motivate and encourage.
4. Setting goals. Lose weight, get pumped up, tone up – the goal can be anything. It’s even better if it is visualized in the form of a photo of an athlete, a star, or at least a slender friend.
5. Step-by-step training plan. Working according to a program where everything is written out is much easier and more effective than standing aimlessly in front of each exercise machine, wondering whether you need to exercise on it or not.
6. Training uniform. Special clothing will not only solve the problem with air exchange and moisture release, but will also psychologically prepare you for classes.
7. Public promise. Having told friends and acquaintances about the start of training, it will be difficult to “back down” and ignore their questions about sports achievements.
8. First results. Studies have shown that after achieving minimal benefits from exercise, people are more enthusiastic about continuing their workouts.
9. Entourage. We are talking not only about clothes, but also about a playlist with your favorite music or sports gadgets that can brighten up your stay in the gym.
10. Reward system. For effective work in the gym or group, you can reward yourself with small “goodies” or less high-calorie things: shopping, cinema, going to an amusement park.

No matter how strange it may sound, sport is addictive, and many people, having started training, continue to do so for the rest of their lives.

When choosing a trainer, you need to find out his experience and specialized education. It is better if it is a higher specialized education, rather than a 2-week course. You need to understand well which person you can trust with your health.

Be sure to check out:

Gallery image with caption: Exercises and programs for losing weight in the gym Gallery image with caption: Circuit training: basic rules for girls Gallery image with caption: An effective program for men in the gym: tips for beginners Gallery image with caption: The most effective complexes on working out the thighs and buttocks

Be sure to check out:

Gallery image with caption: Exercises and programs for losing weight in the gym Gallery image with caption: Circuit training: basic rules for girls Gallery image with caption: An effective program for men in the gym: tips for beginners Gallery image with caption: The most effective complexes on working out the thighs and buttocks

1) Bicycle racks

Despite the fact that Moscow is not the most pleasant city for cyclists, bike parking near offices is increasingly gaining popularity.
Such parking lots are easy to install, they do not require a lot of space, but the level of comfort for employees who prefer to get to work by bicycle increases significantly. Polina Khabarova

Deputy General Director for Human Resources at CROC

Our bike rack is filled not only with personal bikes, but also with green CROC bikes. Each employee can rent them, for example, for a trip to a customer or a weekend walk. Every year we take part in the “Bike to Work” campaign and try to create as many conditions as possible for those who are active.

KROK bicycles in the parking lot

Olga Bronnikova

Head of Corporate Communications at ABBYY

We recommend that people take care of themselves, get proper rest, follow a routine, and eat healthy food. One example of encouraging a sporty lifestyle is bicycle parking. Some of the employees live very close by and get to the office almost all year round by scooter or bicycle, while for others it’s a full-fledged morning and evening workout during the warm season - a person drives 10-20 km on a “road bike”, getting himself in order in the locker room and gets to work.

Choosing a gym: rocking or fitness

To get a beautiful figure, you will have to work hard on your body. This is where beginners have the question of what to choose – a gym or a fitness club.

An accurate definition of the training goals will help you make the right choice. If an athlete wants to lose weight, tighten body contours, improve his endurance and performance, then he should pay attention to fitness classes. If your main goal is to build muscle mass, then welcome to the gym.

Each of these training locations has its own advantages and disadvantages.

Speaking about fitness, it is worth mentioning its advantages such as:

• accessibility (basic elements can be performed by almost anyone);
• versatility (group classes are suitable for most athletes);
• variety of programs (from strength training to express weight loss).

It is also worth mentioning that when training in a group, it is much more difficult to miss an appointment without a good reason.

Important! Speaking about the disadvantages, first of all it is worth mentioning the cost of the subscription. The second disadvantage is the tight schedule. The athlete will have to adapt to the majority. Another fly in the ointment is the limited enrollment in groups. You may not have time to sign up for the program you like.

People most often go to the gym to gain bulky muscles. Additionally, the cardiovascular system and endurance are strengthened. With a well-developed training plan, working out in the gym, you can lose weight.

The main advantages of the hall are:

• a variety of exercise machines that can load almost all muscle groups;
• weight of additional sports equipment;
• convenient visiting schedule;
• lower cost of a subscription compared to a fitness club;
• individual lesson plan with the possibility of its subsequent adjustment;
• clearer focus on results.

There are some downsides here too:

• lack of experience in using equipment and exercise equipment for beginners (first lessons only with a coach or instructor);
• "full house" in the evening after work.

Each athlete chooses where and how to exercise, but beginner athletes should still consult with experts.

How to ruin a business at the start

If a fitness club begins to generate very little income, think about whether you did everything right - how can you promote a project that was initially built on an unreliable foundation? Let's talk about the main mistakes of entrepreneurs.

How to organize and prepare for your first training session

The preparatory stage is no less important than the first few workouts. It allows you to tune in psychologically and develop self-confidence and understanding of the need for physical education.

What you need on your first day at the gym

Getting ready for the gym for the first time is similar to getting ready for vacation. Just as in the latter case, it is better to make a list of necessary things in advance. The athlete will need:

1. Sports backpack or bag.
2. Sneakers.
3. Shower shoes (flip-flops).
4. Towel and soap accessories.
5. Clothing for classes.
6. Bottle of water.

You can also take a fitness bracelet with you that will measure your heart rate. Those working with a barbell will need gloves to prevent the appearance of calluses.

Don't forget about warming up

One of the most common mistakes beginners make is ignoring the warm-up, but this is a very important stage of training.

Denis Semenikhin

TV presenter, video blogger, author of books on fitness

First of all, beginners should not forget about the importance of warming up, which starts the work of the cardiovascular system. If control is possible, you need to ensure that the pulse at this stage does not exceed 60% of its maximum.

Warm-up is necessary for:

• stretching muscles and improving joint elasticity;
• reducing the risk of injury;
• increasing training efficiency;
• acceleration of metabolism (due to increased heart rate);
• preparing the body for further stress.

A full warm-up takes from 5 to 15 minutes and includes muscle exercises:

• neck;
• shoulder girdle;
• breasts;
• backs;
• torso;
• lower back;
• legs;
• calves and ankles.

In this case, areas that have been injured should be given more attention. The warm-up can also include exercise on cardio equipment: rowing machine, elliptical machine, treadmill.

Checklist: how to prepare and what to consider for a beginner

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How to choose suitable loads so as not to harm your health

A competent training plan includes not only a list of exercises and the frequency of visiting the gym, but also load distribution. This should be done by a professional.

Even in the process of drawing up the program, all initial anthropometric data and information about the presence of injuries, diseases and daily routine are taken from the athlete. Only after this is the optimal plan selected, which includes gradually progressive loads.

Often the first type of training that is recommended for a beginner is the full body. This type of training allows you to work all major muscle groups in one session. You can work with a full body 2-3 times a week, which is quite enough for an inexperienced athlete.

Important! When compiling a list of exercises, age and the presence of diseases must be taken into account. Thus, a 16-year-old teenager will not be allowed to do deadlifts or perform bench presses with heavy weights; on the other hand, leg exercises will be removed from the program for people with varicose veins.

Athletes will also have to reduce their loads after a long break from training. Of course, muscle memory will allow them to progress faster and change weights, but they won’t be able to immediately return to their previous performance.

How to choose a regime: how many times to go to the gym per week

Many beginning athletes think that the more time they spend in the gym, the faster they will achieve results. However, in reality everything is different.

It all depends on the goals. To lose weight, you need to focus on cardio training and go to the gym 3-4 times a week. In this case, one of the workouts can be replaced with a morning jog of several kilometers.

But those who want to swing properly should remember such a phenomenon as the restoration of muscle tissue. It is during power loads that the muscles receive micro-tears, which, when restored, thicken the muscle fibers, thus producing muscle growth. After each session, any muscle group needs time to rest and regenerate. For professionals it is 48-55 hours, for beginners - at least 72. Thus, the optimal training regime for beginner athletes is 2-3 times a week.

Adjust your diet

The training plan necessarily includes the development of a diet. To lose weight, girls must reduce the amount of fast carbohydrates in their diet, increase the amount of fluid they consume, and add vitamins.

When pumping up muscle mass, you need to increase the amount of protein, both animal and vegetable.

Interesting: you can drink water with magnesium to reduce appetite.

Do you need a trainer?

The question of the need for a coach often faces novice athletes. Many believe that this is a waste of money, since the instructor available in each gym is able to help understand the operation of the simulators and give general recommendations.

And yet the functions of an individual trainer are very important:

1. He will help you create a training program.
2. Explains the rules for using exercise equipment.
3. Monitors the correct technique for performing the elements.
4. If necessary, will make adjustments to the program.

Important! It is difficult for beginners to understand how correctly they perform this or that exercise, but the result directly depends on the technique.

How to avoid mistakes at the very beginning of training

Both beginning athletes and professionals can make mistakes. The difference is that the first group has many more of them. The general thing is that they all affect the effectiveness of training.

Beginners most often “sin” the following:

• ignore program development;
• forgetting about the meal plan;
• neglect rest between classes;
• perform exercises incorrectly;
• do not study the rules for using simulators;
• They ignore breathing techniques, warm-up and cool-down.

As a result, even after a month of intensive training and visiting the gym 4-5 times a week, there is no visible result. The beginner becomes disappointed and eventually reduces his sports activity to “nothing.”

What loads should be included in the first lessons?

The first training sessions in the gym are gentle and introductory in nature. The main task of the coach is to prepare the athlete’s body for the loads and teach him how to work correctly with equipment and perform the necessary elements. Regardless of the goals of the training, experts recommend starting any work with cardio exercise (in the absence of contraindications).

Cardio

Cardio exercises are not only needed for weight loss, as many people think. They additionally allow:

• improve the functioning of the cardiovascular system;
• develop endurance;
• get rid of negativity;
• reduce the risks of diabetes;
• speed up calorie burning and metabolism;
• increase bone density;
• increase muscle tone.

Ekaterina Usmanova

current Russian champion in fitness bikini, video blogger

You should pay attention to cardio exercises, which promote rapid fat burning. However, do not forget about the power block, which will help pump up your buttocks and tighten your figure.

You can get cardio exercise on special machines (treadmill, rowing machine or elliptical) or perform a series of exercises that will give exactly the same effect.

Running with shin splints

Technique:

• tilt the body slightly forward;
• start running, alternately throwing your shin back and touching your buttocks with your heel.

Jumping with arms and legs raised

Technique:

• put your feet shoulder-width apart, lower your arms;
• on the count of “one,” jump out, simultaneously spreading your arms and legs to the sides;
• on the count “2” return to IP.

Burpee

A polymetric exercise that intensively works several muscle groups at once.

Technique:

• IP - deep squat with hands resting on the floor;
• on the count “1”, jump back, taking a prone position;
• on the count of “2” do push-ups;
• about “3” return to the squat;
• stand at the count of “4”.

Swing Lunge

Technique:

• stand up straight, arms at your sides;
• Lunge back with your right foot, touching your knee to the floor;
• standing up, bring your leg forward and swing it;
• lunge again.

Performed alternately with each leg.

Power

It is a mistake to think that strength training is only for bodybuilders. Proper work with weights and approaches can allow slender girls to tighten their figures. For beginners, it is best to start with basic exercises.

Deadlift

The muscles of the back, legs and buttocks work.

Technique:

• feet shoulder-width apart, toes slightly turned out;
• moving your pelvis back, bend your knees slightly and hold the bar of the projectile with a straight back;
• slowly begin lifting the barbell along your legs until it is completely straightened;
• bring your shoulder blades together at the peak point;
• start lowering again.

2-3 sets with 6-7 repetitions are enough.

Barbell Squat

Beginners are recommended to perform it in a power rack.

Technique:

• stand so that the bar rests on the trapezius of your back;
• feet shoulder-width apart, toes pointed out;
• remove the projectile from the supports;
• while inhaling, begin a squat, slightly tilting your torso forward;
• Having reached the peak position (hips parallel to the floor), fixate for a second and, slowly exhaling, rise.

A great exercise for girls to pump up their butt.

Leg press

In order to do this exercise, you will need a special simulator.

Technique:

• set weight;
• sit in the exercise machine, fixing your feet on the upper platform shoulder-width apart;
• holding on to the stupors, slowly straighten your legs, pushing the platform away from you;
• smoothly return to IP.

The hamstrings, gluteus, popliteus and quadriceps muscles are strained.

Pull-ups

Technique:

• grab the bar with both hands using any grip;
• pull yourself up, “pushing” your chin beyond the lines of the pole;
• linger for a couple of seconds and return to the IP.

The shoulders, biceps and torso are well worked out.

Upper block pull

Technique:

• sit in the exercise machine;
• take the handle with a wide grip and, slightly tilting the body, pull it towards you;
• return to IP.

While performing the exercise, you need to remember that you need to pull the handle to your chest, not to your waist.

Buy a ready-made fitness club if you don’t want to take risks

Don't want to think about how to attract people to a fitness club and increase brand awareness? Invest money in a ready-made project and focus on development rather than maintaining the current level of attendance. When choosing a project, evaluate the following points:

• availability of a lease/ownership agreement for the premises;
• level of equipment of the hall (equipment, exercise equipment);
• fitness center location;
• number of regular customers;
• financial indicators of business.

Get a successful business from First Broker

To make the purchase truly profitable and not have to find clients for the fitness club yourself, contact the specialists of First Broker. We will undertake:

• preliminary audit of the facility;
• presentation of the fitness center to the buyer;
• consultations at all stages of the transaction;
• legal support.

With us, you will buy a fitness club that brings a stable profit, and will forever forget about how to attract customers - we know how to promote an enterprise and make it competitive. At the same time, you save money because you are guaranteed to get a good deal.

What kind of simulators

One of the advantages of the gym is the simulators that make it easier to perform elements or correct technique.

Stanislav Lindover

European champion, master of sports in bodybuilding

Beginning athletes need to train on machines with a given trajectory of movement,” says Stanislav. In this case, the correct technique for performing the elements is guaranteed.

The power frame is a system of vertical posts and horizontal crossbars. On it you can comfortably perform bench press (when using a bench), deadlift, squat with a barbell and pull-ups.

A horizontal bar is a multifunctional sports equipment designed for performing various types of pull-ups.

A leg press machine is a system that includes a seat, supports for canopies and a moving platform. Allows you to pump up your leg muscles.

The Scott Bench is a prefabricated metal frame with a bench and an adjustable desk. Helps work your biceps.

Vertical-horizontal traction is a system of blocks that can be worked both in a sitting and standing position. Allows you to train your upper back.

Crossover is a multifunctional block exercise machine designed for combined upper and lower training.

Examples of training programs for beginner men and women

If we talk about where a beginner should start working in the gym, then this, of course, is with the selection of the optimal program.

Training course for weight loss for 3 days a week

A weight loss course for girls includes a nutrition plan and exercises up to 3 times every 7-8 days with mandatory cardio elements.

Cardio exercises will increase the number of calories you burn, while presses, rows and flyes will improve your contours and tighten your figure.

Weight loss course for men:

Men working on this plan need to follow a diet and rest periods between sessions.

Features of business development in the Moscow region

The main market for fitness services today is concentrated in Moscow. In small regional cities this niche has been developed to a much lesser extent. For 2,500 domestic clubs there are about 550 Moscow establishments. 30% of them are online brands.

The Moscow market is at the stage of active development and sets general trends in Russia. First of all, entrepreneurs develop the premium service segment and only then enter the middle class: small but well-equipped halls in residential areas.

According to experts, the main clients of the capital's fitness centers are women (71% versus 40% of men). The main age group of fitness clients is 20–29 years old. A study
Wellness
Academy provides the following information on clients’ preferences for certain areas and services of clubs.

• 60% of respondents go to the gym;
• 56% value aerobics and shaping;
• 50% visit the sauna;
• 41% of visitors sign up for fitness classes for massages and spa treatments.

Muscle tightening complex

The complex for body relief for women consists of:

Rest between sets should not exceed 2 minutes.

Men's training:

The rest period is no more than one minute.

Lesson plan to start pumping up all muscle groups

Girls and men can gain muscle mass using the same type of training. The weights, number of sessions and number of repetitions will vary.

In this case, to achieve the desired effect, you need to work with heavier weights and fewer repetitions.

How to exercise without an instructor with maximum efficiency

You can practice without a coach, the main thing is to systematically approach the process. To do this you need:

• draw up a training and nutrition plan;
• do not forget about warm-up and cool-down;
• track your exercises using a mirror;
• try to feel the muscles as much as possible while performing the elements.

Fitness apps and trackers that not only monitor the user’s condition, but can also help him develop a program and track achievements will be a good help. In the absence of mobile “assistants”, you can keep a diary yourself, where you can enter all the results of your training.

Pitfalls of the fitness business

The main pitfall of the sports business is incorrect positioning and advertising campaigns that do not increase income. How are young sports clubs progressing? They advertise in which fit girls compete with each other to be slim. And the young men flex their muscles.

Why is this bad? This ad will not attract those who are already in good shape. And it will alienate newcomers who are afraid of seeming funny in the audience. How to conduct an advertising campaign correctly? Focus on lifestyle. Form a club mentality among your target audience. Let's become aware of new needs.

How to do it? Not with posters and billboards - definitely. The club atmosphere is described in expert articles. The lifestyle is shown in videos. New customers are increased through loyalty programs and bonus cards.

Main conclusions

Beginners who come to the gym need to understand what goal they are pursuing, and only after that start exercising:

1. You cannot practice effectively without drawing up a training plan.
2. Fitness club or gym – the choice depends on your goals.
3. To lose weight, you need to focus on cardio, to build muscle - on the strength block, for relief, choose a comprehensive workout.
4. The first lessons are best done under the supervision of a trainer.

Training for beginners will not be easy, and you need to be prepared for it. However, over time, with the correct prioritization and selection of exercises, sports will become an important part of life and a way to maintain your health and attractive appearance.

We'd love to hear what exercises and programs our readers like. Share your types of training and the results achieved in the comments.

Fitness club performance indicators

To make your business successful, track performance indicators (many people know them as KPIs). Here are the main success indices for sports clubs, prepared by the Association of Fitness Studios.

Revenue Per Customer (RPC)

Calculating the indicator is simple. Divide the annual income of the fitness club by the number of clients. The result will provide clarity regarding the state of affairs. The downside is that it doesn’t allow you to understand what and when customers spend money.

Average Attendance (ACA)

Determines income from individual groups. The data obtained is used to make the business profitable. Sometimes it is enough to reschedule classes to another time to increase the number of clients. The disadvantage of the indicator is the inability to measure profitability. If a club uses a discount program, ACA will continue to grow amid declining profitability.

Customer Retention Rate (CRR)

Provides information about customer churn. If the CRR index is growing, how can you promote fitness? Solve the main problems first. Find out whether the price corresponds to market conditions and whether customers are getting what they expect. By eliminating your weaknesses, you will catch up and surpass your competitors.

Profit Margin (PM), Revenue Per Square Meter (RPSF)

The PM index is calculated simply. Subtract expenses from the gym's income. The second coefficient is somewhat more complex and measures how much money a club brings in from the space it occupies. To calculate RPSF, the club's annual income is divided by its area. What does this give? You will learn which club locations are the most profitable and will be able to use space more efficiently.