Take care of yourself
You can talk and argue about a healthy lifestyle forever. Everyone knows that going to the gym only brings benefits, but not everyone can force themselves to play sports. Many people claim that they don't have time. Many people have heard that sports and health are incompatible concepts and there are many other reasons not to go to the gym. But be honest with yourself, these are just excuses. Your laziness comes up with excuses and justifications.
There are many rumors and myths about gyms. People are afraid of looking ridiculous compared to gym regulars. Many are afraid to face the rudeness and rudeness of others. And some simply don't know where to start. This article is designed to help you cope with your fears and prepare you for your first trip to the gym.
Don't be afraid to look ridiculous. The people around you in the gym were also new. Even the great Arnold Schwarzenegger was once a newbie. Everyone started somewhere. Trolling newcomers on the Internet is associated only with their stupidity and unwillingness to learn. Gym regulars are mostly friendly people. No one will be rude or rude, especially if they see your efforts. People come to the gym to improve themselves and they simply don’t have time for ridicule, rudeness and rudeness.
Don't kid yourself about the lack of time. If you find time to lie on the couch in front of the TV, then you will have enough time for the gym. Find a gym closer to home and start working out there. You are required to take an hour and a half a day, three times a week. It's not that much.
Imagine that the gym is your job, the payment for which will be your appearance. Therefore, understand that laziness has no place here. Only hard work will help you improve yourself. Pull yourself together and force yourself to go to the gym. It's never too late to start playing sports. Yes, you may not be a great athlete, but you will definitely look and feel great.
Pump iron!
While burning fat, you shouldn’t give up weight training. Resistance training is needed to strengthen muscles so they don't disappear with or instead of fat. Typically, light weights and high repetitions are used to strengthen muscles. The weight is selected in such a way that a person begins to feel tired by the 15th repetition of the exercise. At first, it is recommended to perform three sets of 15 repetitions for each muscle group. The rest time between approaches is one and a half to two minutes.
| 4 misconceptions about healthy food | |
| If you want to lose weight, don't eat carbohydrates, only proteins. With such a diet, it won’t be long before you play in the box. We need protein to build muscles, but without carbohydrates it will not be absorbed. Plus, we won't have the energy to train. Complex carbohydrates are important in the morning - they give energy and are absorbed by the body for a long time, providing a feeling of fullness for a long time. So for breakfast, don’t be lazy to prepare yourself oatmeal or multigrain porridge. The more protein, the more muscle. Indeed, proteins help in building muscle tissue, but if you eat three packs of cottage cheese in one sitting, you will lose more than you gain. At one time, the body absorbs a certain amount of protein (about 30 g). If you overdo it, then the remaining protein that is not absorbed can poison the body. To help the body build muscle mass, it is better to eat small meals or drink protein - purified protein, which is absorbed faster and easier. You need to drink as much as possible. Yes, liquid is important to us. | |
When the period of active fat burning is over, it's time to switch to strength training equipment.
If you can run and pedal on your own, then a strength training regimen should be developed with a trainer. The required minimum is at least one personal training session. Typically, a training program includes exercises evenly for all muscle groups: back, chest, arms, legs and abdominal muscles. To build muscle mass, the weight lifted (moved from place or pushed by the legs) must be significantly greater, and the repetitions must be fewer, and all muscles are worked not in one day, but one at a time throughout the week. We warn you right away: after the first strength training, your muscles will mercilessly ache.
The first results will appear after about a month of regular training - you will realize that you have become stronger, your well-being has noticeably improved. If you have been working hard for several months and there is no result, then you are doing something wrong and you need to consult a specialist. But usually after six months to a year of regular training and a healthy lifestyle, a person is noticeably transformed.
Where to begin
Any business needs to start with an action plan. You plan your day, even if not always consciously. Decide on the goals you want to achieve. Based on what you want to achieve, lose weight or gain muscle mass, decide on your next steps. Make a plan and stick to it diligently.
Visit as many gyms near your home as possible. Check out the prices, conditions and contents of these rooms. There is no need to chase newfangled shiny exercise equipment. Find a gym whose equipment will meet your needs. For beginners, you mainly need basic exercises and free weights (dumbbells, barbells). Look around the gym, evaluate the location of the equipment and think about whether you will be comfortable working out in this gym.
Create a training program for yourself or ask a trainer for help. It is necessary that you know what you will be doing, and not stand with a confused look in the middle of the hall. Learn the technique of doing the exercises. Remember that technique is very important, it is the foundation of all your work in the gym. If you encounter any difficulties, contact your trainer or gym visitors, they will be happy to help you.
Decide on a diet, stock up on the necessary products. If you have any difficulties with creating a diet, you can contact a trainer or read our posts about what to eat to gain weight or about sports nutrition for the week for girls and men.
Before going to the gym, pack your gym bag, fold your things, and stock up on drinking water. It is advisable to do this in advance, and not rush around before leaving.
First training
It’s difficult for a beginner in the gym. There are so many experienced athletes around, puffing away on exercise machines, and with their beautiful torsos instilling a feeling of “inferiority.” It is recommended to discuss with your trainer which exercises to start with for the first time, but if this is not possible, it is recommended to go to the simplest exercise equipment, for example, a treadmill.
Neither beginners nor experienced athletes should start training without warming up.
If you immediately show all your zeal for sports, you can get injured or break your back, spending a long time in a lying position, because any movement will bring pain. For a girl, cardio equipment is an ideal warm-up. Although it is not recommended for an unprepared woman to go to the gym, it is necessary to start preparing with fitness courses.
A man who comes to the gym to pump up sculpted muscles should not initially take on the maximum weight of the barbell or run to the turnstile, remembering how physical education classes were held at school, believing that he is as prepared as possible. The load should be increased gradually, so there will be no injuries, and the effect will be noticeable.
Equipment
For a beginner, there is no need for specialized sports equipment. A tracksuit, hard-soled shoes and a towel are all you need.
A separate item could be a music player. It is often much more convenient than a mobile phone. Music will help you concentrate on the exercise you are doing and prevent you from being distracted by trifles. In addition, playing sports while listening to music is much easier and more enjoyable, and your musical taste may not coincide with the owners of the gym.
You don't need a lot of equipment to work out in the gym. The above is all you will need at first. Over time, you will decide on the necessary accessories and be able to purchase them. At the initial stage, the only investments required are your desire, diligence and willpower.
How to dress
Enclothed cognition research. proved that clothing directly affects psychological processes. Things can put you in the right mood, increase your attentiveness and composure.
You should not wear things that are not intended for sports to training, even if you feel comfortable in them. Buy sportswear, it's not that expensive. You don’t have to choose expensive items from well-known brands, but if you want to wear Adidas or Nike to the gym, check out discount centers: you can buy clothes from sports fashion giants cheaply there.
For women : sports T-shirt or T-shirt made of synthetic fabric, leggings or shorts, sports bra, sneakers. You can also exercise simply in a sports top, without a T-shirt. But remember that if you do burpees, you will have to lie on your bare stomach on the floor.
For men : sports T-shirt, shorts and leggings or pants, sneakers. Some people think that men should wear compression leggings with shorts on top.
Men's gym clothing options
But of course, there is no such rule, so if you want, wear leggings without shorts and just ignore the disapproving looks of some gym visitors.
You will find more detailed tips on how to choose sports items in this article.
How to behave
Put the equipment back in place
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This is one of the signs of good form: disassemble the barbell and return all the plates to their place, put the dumbbells on the rack, put away the yoga mat.
If everyone throws the equipment where they finished exercising, it will take a long time to search around the gym for the necessary dumbbells or jump rope.
Therefore, in order not to increase the chaos and not to catch the indignant glances of others, put everything that you took for training back in its place.
Exercise in the right area
Gyms are divided into zones that are the same in almost all establishments:
- cardio zone, where there is a treadmill, exercise bike, ellipse;
- area for exercise with free weights - next to the rack with dumbbells;
- area for stretching and relaxation - there are massage rollers and balls, mats, expanders;
- a platform where weightlifting exercises are performed;
- areas for group classes - as a rule, these are separate rooms with mirrors.
Try to perform exercises in areas that are designed for this. If you sit and stretch in an area where people are lifting dumbbells, you'll be in their way and look weird.
Share equipment
If a person is waiting for a machine or dumbbells that you work out with, you can invite him to do the exercise in between your approaches while you rest. This is normal practice, especially during peak hours when the gyms are constantly busy.
Don't leave puddles of sweat behind
When a puddle of sweat remains on the bench from the last person, it’s just awfully disgusting. So if you sweat a lot, always put a towel on the bench or at least wipe the sweat off after yourself - many gyms have wipes.
Always wash your clothes after training
Smelling good can be considered a rule of gym etiquette, but despite modern hygiene products, there are always those who break this rule.
If you wear clothes to workout, throw them in the washing machine as soon as you get home—no matter how intense the workout was, whether you sweated a lot or “just a little.”
By the way, this is another reason to buy normal sportswear: unlike cotton T-shirts and shorts, they do not fade or stretch due to frequent washing.
That's all. Do not violate the rules of good manners, be polite and do not hesitate to ask athletes and coaches how to exercise on exercise machines, where to get the necessary equipment and whether you are performing any exercises correctly - many will be happy to help you.
