Men who have purchased a gym membership are wondering what equipment they will need for training. It is worth noting that this point needs to be given due attention, because it is the quality of shoes and clothing that determines how a man will feel during training. It is not convenient to train in equipment that causes discomfort. Experts recommend purchasing sneakers specifically for this activity. After all, the final result depends on a good and high-quality pair. Clothing for the workout is also important. A man should not only look good in it, but also feel comfortable.
Fitness club
A large number of people believe that a fitness club is a gym. No, that's not entirely true.
Fitness club is a place that includes a gym, as well as a swimming pool, aerobics rooms, dance programs, group programs, yoga, martial arts rooms and various other sports areas. Each fitness club has its own set of such gyms.
The goal of fitness clubs is to increase public interest in sports, improve a person’s physical characteristics, and improve cardiovascular and circulatory systems.
Rules of conduct in the gym
Each room has rules of behavior. They are designed to provide participants with comfortable training, performance and safety. It's simple:
1. Return inventory to its proper place
Clean up your workplace in the hall, because no one wants to do it for you, and not everyone can clean up the big pancakes behind you. Show respect to the person walking behind you onto the exercise machine.
2. Don't throw weights
When throwing a heavy barbell onto the floor, there is a possibility of injuring yourself or injuring a person passing by. This is also regarded as attracting attention to oneself. Lower the barbell to the floor carefully. Throwing is allowed only if doing so would otherwise risk injury.
3. Choose the right clothes for training
Dress in a way that is comfortable for you and those around you. For example, working out without a T-shirt is bad manners because no one will want to lie down on a sweaty bench after you. Here you don't need to show off your toned torso. A simple T-shirt and sweatpants (shorts) will do just fine. However, sneakers need to be chosen carefully. Shoes should have a solid sole with a slight heel rise and a high heel.
4. Wipe off sweat
Bring a towel with you to your workout to wipe down the equipment and bench after yourself. Because no one wants to come into contact with another person's sweat.
5. Keep your distance from other exercisers
Try not to violate the person's personal space or work space. Do not block the reflection of the person practicing in the mirror; perhaps the person is monitoring his technique.
6. Use removable shoes
Always carry a change of shoes with you to prevent dust formation.
Personal hygiene
You should always take care of your own hygiene and the place in which you work. Below are 6 rules that will help you maintain the maximum level of personal hygiene:
1. Take a shower
Shower before and after your workout. Showering before exercise will improve your skin's breathing and improve your workout performance. And after training, wash off the sweat and bacteria from the gym. Also, don’t forget clean clothes for training.
2. Use less perfume and deodorant
Respect your gym friends and don't use deodorant before training. A kneaded and warm body enhances the smell. If everyone used deodorant before training, it would be impossible to be in the gym.
3. Use a towel
Dry yourself with a towel and dry the exercise equipment you lie down or sit on. Wipe down the weights you use.
4. Have a water bottle
Always carry your own water bottle so you don't have to use someone else's as it is extremely unhygienic.
5. Don't touch your face
The most common case of personal hygiene violation is touching your face with dirty hands. The less you do this after using the projectile, the better it will be for you.
6. Maintain hygiene when showering at the gym
Never forget your slippers at home, as there is a possibility of contracting foot fungus. And in the sauna, feel free to lay your towel on the bench.
Shoes and clothing
Equally important is the selection of clothes and shoes for the gym, because not everything will fit here.
Shoes must be chosen carefully. Sneakers should have a firm sole with a slight heel rise and a high heel. They must have a closed surface that can protect against the disc falling on the leg. Good shoes should support the foot and joint to avoid injury. Shoes should be comfortable and safe.
Clothes should be just as comfortable for you. Working out without a T-shirt is bad manners because no one will want to lie down on a sweaty bench after you. A simple T-shirt and sweatpants (shorts) will do just fine.
Fitness Monsters
There are two options here. The first is good, when a girl is really a fan of training, understands what she is doing, works a lot and diligently (by the way, women are tougher than men) and constantly. The result is usually visible to the naked eye:
The second option is not very good. A girl comes to the gym full of enthusiasm and 110% confident that the more she does during the workout, the faster she will lose excess weight and gain a toned figure. Without nutrition control and any training program. Grab more, throw further. First, run for 30 minutes, then work for an hour and a half on exercise machines, then orbitrek or exercise bike for another 30 minutes. And so on 5 times a week. Then cakes, ice cream, sweets and other goodies at night (after all, I worked / will work at the gym!), in the morning - with coffee, at lunch - after a heavy meal, to cheer myself up for a fruitful workout in the evening.
Unfortunately, this principle does not work. Even if you do it every day. Nutrition is 70% of success in getting a toned figure without excess. And overtraining does not bode well. Usually the fuse lasts for 3-4 weeks for girls, after which, disappointed, they disappear from the horizon. There are no miracles.
If you want results, control your diet and don’t rush . Exercise at least 2-3 times a week, but constantly. Limit yourself to sweets and forget about constant snacking with coffee/tea, sweets and cookies. A good piece of cake or 3-4 substantial cookies, which many girls perceive as a small snack, is 400-600 kcal and almost a third of your daily nutritional requirement.
Gyms for girls
There is a myth about pumping up a woman's body until she is similar to a man's through regular exercise in the gym. But this is not true, and the myth has long been dispelled. The growth of muscle mass in men occurs due to the presence of a large amount of testosterone in the blood.
The natural characteristics of a woman’s body will not allow her to become like a man in this regard. The gym will help a girl remove accumulated fat and develop elastic muscles.
By nature, female hormones tend to accumulate subcutaneous fat. This feature saddens the fair half, who is trying to create a good figure and get rid of excess fat. Without muscles, the body will look like skin and bones, so the gym is important in the life of every girl striving for her standard of beauty!
Pretentious/huntresses
To be honest, I still haven’t learned to 100% distinguish one from the other. Although, it seems to me, often these two types of gym goers are mixed.
They are brightly made up, dressed openly, their gaze shows contempt for the hard-working and actively sweating athletes, focused precisely on training. They shoot with their eyes, lazily move the dumbbells, and spin closer to the training men.
Usually they leave disappointed that healthy and sweaty louts pay more attention to the “hardware” than to such hunters. Personally, I have nothing against them - they don’t interfere with training, and sometimes they even motivate with seductive shapes and outfits :).
Don't be afraid to become a black sheep
Considering the above, I will take the liberty of dispelling the myth that if you brazenly show up to the gym with your extra pounds and other “fears and horrors” that you have imagined, you will still not become the “highlight of the program.”
- Choose a well-established fitness club to visit, preferably a large one, which is attended by various categories of people. And under no circumstances go to the basement gym, where only hefty men exercise on semi-homemade exercise machines.
- Ask yourself a question - why do you still want to go to a fitness club? You want to get rid of extra pounds, improve the shape of your body, become healthy and beautiful. What do you think everyone else wants? That's right - the same thing. And that's exactly what they came for.
- What do you think is the most important thing for any athlete? From a professional bodybuilder or gymnast to a beginner who still confuses aerobics and Pilates? That's right - your own results and achievements. Our own, not someone else's. Do you see what I'm getting at?
- Where do trainees most often look? You guessed it again - in the mirror! To control the correctness of your exercises. No wonder all gyms are hung with mirrors. And even more so the halls for group training. Or they look “inward”, concentrating on doing the exercises, or relaxing after the next approach - to the sides, just resting, and not looking out for newcomers to laugh at them.
- Who at the fitness club really cares about the number of folds on your stomach? Except, actually, you? Only one person - your coach. Everyone else has enough problems with their own figure - the biceps are not pumped up enough, the butt could be rounder, the six-pack does not appear on the stomach, etc.
- In other words, believe me, people go to a fitness club to improve their own body, and not to look at someone else’s.
After two or three visits you will get comfortable and feel at home.
SPORT HALLS
TYPES OF GYMS
A building that is properly equipped and intended for educational and sports work and competitions in one or more sports is called a sports hall.
There are specialized
and
universal
gyms. Their size and shape, design features are determined by the purpose of the hall, competition rules and the amount of equipment installed or placed.
Specialized gyms are designed for a specific type of physical activity. Their shape and size, equipment, auxiliary devices and devices are selected in such a way as to ensure the daily educational and training process. The most common type is a gym with main and auxiliary equipment for gymnastics and a games room with basketball and volleyball courts. There are also halls for wrestling and boxing, fencing and weightlifting, table tennis and badminton, chess and checkers. The main construction dimensions of specialized halls are given in Table 6.
Universal gyms are designed for simultaneous or alternating practice of several sports. The main types of universal halls, their construction dimensions and one-time capacity are given in Tables 7 and 8.
GYM HALLS FOR SCHOOLS
Gyms, which are part of the group of classrooms in general education schools, are designed taking into account the types of school buildings: a) for primary schools with 4 classes (40 or 80 students); b) for eight-year schools with 8 classes (192 or 320 students); c) for secondary schools for 10, 12, 16, 20, 30, 40 and 50 classes (392, 464, 624, 784, 1176, 1568 and 1960 students, respectively); d) for eight-year boarding schools with 8 and 16 classes (280 and 560 students, respectively) and e) for secondary boarding schools with 10 classes (340 students). School buildings for 50 classes or more with a developed group of sports facilities are designed only for experimental construction.
School gyms, despite their relatively small size, are classified as universal. They are designed to conduct practical classes, varied in content and form of training organization. Halls of this type must be equipped with auxiliary means that ensure the educational process. The main requirement for the premises of a sports hall of a secondary school is that the equipment in it is easy to install according to the goals and objectives of a particular hour of training, so that it can also be easily removed or transformed for the next lesson. Providing school gyms with equipment that meets this requirement will solve one of the main problems of modern physical education - the task of increasing the efficiency and density of physical education lessons. In addition, sports sections of the school physical education team conduct classes in the school gym.
The objectives of teaching, the methodology of the educational and training process, the modern development of the science and practice of physical education required the presence of a spacious, bright, multi-purpose, but at the same time strictly limited in profile and purpose, physical education premises. Norms within which proso-nts?. the design of all standard sports facilities for secondary schools is determined by the USSR State Construction Committee (SNiP-N-L, 11-70).
Sports hall structures for schools
Sports facilities of secondary schools are built in conjunction with other educational premises in accordance with the safety standards and regulations for conducting physical education classes.
During the construction of sports halls for schools, an architectural, planning and volumetric solution was firmly determined, according to which a group of educational and sports facilities, as well as premises for cultural work, are located separately from the rest of the educational premises. Sometimes a group of educational and sports facilities and premises for cultural activities are combined.
Groups of educational and sports facilities in boarding schools are usually located separately from both the educational and sleeping sections.
For large schools, the construction of two or more interconnected gyms is allowed. In these cases, it is possible to transform them so that several study groups can be simultaneously accommodated in one room.
The gymnasium building is constructed from frame-panel slabs, parts, blocks or bricks. The shape of the main halls is rectangular (aspect ratio 2:1). The halls have flat surfaces.
How to choose a fitness program?
Choosing the right program is an important step for every beginner; when choosing, you must be guided by your own desires and the goal you want to achieve.
- To strengthen the body, race walking is perfect;
- To lose weight and look more fit, it is best to pay attention to fitball exercises, aerobics and running;
- Bodyflex and yoga will help strengthen the respiratory system;
- If you want to build muscle mass, then strength training will come to the rescue.
The training program in the fitness room can be different, so it is very easy to find exactly what suits you.
Choosing the right gym
This task can be difficult, because sometimes it is difficult to choose the right option. But first of all, you need to pay attention to the halls located near your home.
If it’s long and inconvenient to get to the gym, then this can probably put you off and force you to give up the idea of taking classes. The closer it is, the more often you will visit this establishment.
It is also worth paying attention to visiting hours, because for some it is more convenient to study in the evening, and for others in the morning. Ideally, it is best to visit the fitness room in the morning, since there are much fewer other visitors during these hours.
The hall should be convenient and comfortable, this includes shower rooms, locker rooms with secure locks and a pleasant, inviting atmosphere.
To choose the best fitness room, you can look at ratings and read reviews from other customers, and then make your final choice.
