How much do classes with a trainer at the gym cost?

When you decide that it would be nice to start visiting a gym or a “rocking chair”, it means that you have decided to take up fitness to take care of your health. make your body strong. strong and beautiful. For example, older people remember the gym when problems with excess weight have already appeared, someone has stopped liking themselves, or has encountered the first signs of physical inactivity or other health problems.

To understand. how to exercise correctly in the gym and achieve the results you need, you need to understand what fitness is in general?

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What is fitness?

Do you know what fitness is? Fitness (English fitness, from the verb “to fit” - to fit, to be in good shape) - in a broader sense - is the general physical fitness of the human body.

In a narrow sense, fitness is a healing technique that allows you to change the shape of your body and its weight and permanently consolidate the achieved result. It includes physical training combined with a properly selected diet.

Exercises and diet in fitness are selected individually - depending on contraindications, age, health status, structure and characteristics of the figure.

That's why. When you go to the gym, gym or rocking chair, this is just the right place to improve your health. muscle pumping and figure correction.

There is evidence that you can bring your blood sugar levels back to normal in just 7 minutes of daily fitness. Proper exercise and proper nutrition are the main factors for success.

In general, reasons. forcing people to go to the gym or gym are the same. Women or girls start visiting the gym. to lose weight or pump up your butt and abs. legs, make the body beautiful. Men become stronger and more resilient. In general terms, everyone’s goals and objectives are approximately the same.

Bringing clarity

It is clear that all readers immediately need an explanation regarding individual lessons, so it is better to start with them. In big sports, it is customary to divide training into three types:

1. Independent studies. The athlete trains himself, according to his own program, methodology and with his own technique. By the way, such people are the majority in the gym.
2. Training with a trainer. In large gyms there is always one or more professionals who provide assistance to beginners. The work of such people is paid by the owner of the gym, who is interested in clients.
3. Classes under the hood. This is personal training with a trainer. The athlete, like a remote-controlled toy, carries out all the coach’s commands.

Wellness techniques

There are a lot of health-improving techniques, but they are all aimed at a person’s physical fitness. Physical fitness consists of the following elements:

• preparedness of the cardiovascular system;
• flexibility;
• muscular endurance;
• force;
• power;
• development of a sense of balance;
• good coordination of movements
• reaction;
• rapidity;
• the ratio of muscle and fat tissue in the body.

  
  CrossFit is one of the health-improving methods. CrossFit will help you develop willpower. When your muscles are burning, sweat is pouring from you like a river, and your heart is beating wildly, you feel the urge to stop and quit everything. But by showing willpower, you complete the circle, you overcome yourself, having done the seemingly impossible. This is one of the fastest ways to lose extra pounds and transform your body.

As you can see, develop everything for you that lags behind. Need to say. that strength exercises play a significant role in maintaining the health of the common man, as well as in preparing an athlete, since with weak muscles, a runner will not be able to run fast, a weightlifter will not be able to lift a barbell, or a swimmer will not be able to swim. Even playing chess requires good physical training.

Here's what grandmaster Sergei Karjakin, Magnus Carlsen's main rival in the fight for the chess crown, said:

— Chess games last seven hours or even more. In order to psychologically and physically withstand the load without losing concentration, I need good physical preparation.

Sergei Aleksandrovich Karyakin Russian chess player, grandmaster. At the age of 12 years and 211 days, he became the youngest grandmaster in history and was included in the Guinness Book of Records.

Clothes for fitness or what to wear to the gym for girls and men

A few words about clothes for training in the gym or gym. Fitness clothing is usually sportswear specifically designed for indoor training.

Comfortable men's fitness clothing is one of the factors that helps to achieve success in the training process.

There are no particular problems with choosing sportswear now, so you need to buy it in specialized sports stores and enjoy the beautiful and comfortable uniform. Branded items, as a rule, retain their shape, do not stretch and will last you for many years.

Men's sportswear for fitness should not be fraught with danger. This means that things cannot have various metal fasteners, zippers, or hooks; During the selection process, pay attention to the seams of the products. They should not be rude or very noticeable. Otherwise, clothing may rub the skin and cause an allergic reaction.

For example, leggings do not stretch and also have a compression effect, that is, they constantly compress our limbs with varying degrees of compression. Such clothing helps to cope with stress without compromising health. There is an opinion that “compression” reduces the heart rate during training by two to three beats per minute.

When choosing products, first of all you need to take into account the size and type of fitness exercises. Synthetic leggings with transparent inserts on the hips are suitable for Pilates. Power loads are more easily tolerated in combined products based on cotton and polyamide with imitation pockets and a wide belt.

Women's fitness clothing

What should a girl wear to fitness? Women's fitness clothing. However, like men's, it is made of materials that can absorb excess moisture. This will allow you to feel cool throughout your workout. In addition, there is no chance that your body will overheat.

Today, tops are in great demand. Open, in the form of wrestling shoes, with a closed armhole, similar to T-shirts, etc. They all leave the belly exposed. Special elastic bands inserted into the armhole and neckline allow you to wear the top without a bra. It is worn tight and is selected strictly according to size.

The material for such clothing is usually polyester, lycra or spandex. In some branded items, manufacturers add special fibers, COOLMAX or SUPPLEX. These fibers are able to regulate body temperature.

But the hit of the season is sweatpants. They are made from a mixture of cotton and synthetics. Tightly fitting the legs to the knees, they diverge downwards. The styles can be very different: with inserts, with a belt at the waist, held on the hips, with stripes... In addition to gyms for fitness and aerobics, they are perfect for walks and trips.

Cotton clothing is good in cases where the load will not be heavy, that is, where you will not sweat much. For example, during warm-up and stretching. Due to excessive sweating, such clothes will get wet and stick to the body, and even stretch out. Agree that it is not very comfortable.

Shorts, a loose-fitting T-shirt or a tight-fitting top, which is preferred by athletes who have been involved in bodybuilding for several years and who have something to show. Designers offer a simple, non-professional model that is no less effective when doing light sports. These fitness shorts have a loose fit, wide elastic band and are made of natural soft fabric - knitwear, cotton.

What to wear to fitness for overweight women

Give preference to elastic models that do not restrict movement. These are the same branded items. They must be made of breathable fabric. Clothes should not be too tight. The most important thing is not to be ashamed of your body. Everyone came to the gym to train, so train, achieve your goal.

Today, for overweight women, sports blouses with a closed belly and short sleeves are recommended. The lower part of sportswear for obese women is leggings (leggings) and thais (knee-length leggings) in large sizes. The bottom can also be sports pants - they never go out of fashion, come in different styles and are made of cotton and synthetic fiber. Fitness classes for obese women can be done in a regular tracksuit, as well as in a special sports jumpsuit. Modern models of overalls and one-piece tracksuits help to slim the figure well, make it slim and visually hide excess weight.

Fitness - clothes for pregnant women

Keeping yourself in good condition is also important for pregnant women. Fitness classes are not contraindicated, but recommended. It is clear that this all happens in a mild form with a little person inside.

Sportswear for pregnant women is presented in many models, but preference is still given to wide pants with drawstrings in combination with a T-shirt or loose shirt. Comfortable sneakers of course. Simplicity, the absence of compressive elastic bands and tight-fitting elements make sportswear for pregnant women very comfortable and convenient. Sportswear for pregnant women should be made from natural fabrics - cotton or linen and not contain synthetic additives. In such clothes, the expectant mother can safely go outdoors or to training sessions. Fresh air is good for health, and a little physical activity is simply necessary, as you should prepare your body for the upcoming important event - childbirth.

For expectant mothers, clothing should be:

• comfortable, not to interfere with the performance of certain exercises;
• there should not be a lot of it, frills, ruffles, etc. are inappropriate;
• the body must breathe, and therefore choose T-shirts, T-shirts or tunics of a loose fit, leggings with a wide elastic band that does not compress the body;
• Fitness clothing for pregnant women should be made of hygroscopic and natural fabric (cotton, linen); in summer it should not overheat the body, and in winter it should protect from the cold.

Workout in the gym

Gym training includes. as a rule, a set of some kind of exercises, let them be exercises with weights or your own body, crossfit or tai-bo. The important thing is that any workout should begin with a warm-up. The following are good for warming up in the gym: treadmill, orbitrack, bicycle, elliptical, stepper. If possible, jog in the park.

Both machines are approximately equally effective for weight loss. An hour of training at an average load consumes about 600 calories.

Why do you need a warm-up before training and a cool-down after training, how long will it take, how do they differ from each other? follow the link and read.

There are a lot of different exercise machines in the gym, even your eyes widen when you see all this splendor for the first time. There should always be a trainer in the gym - an instructor who will show and talk about the purpose of the exercise equipment and how to handle them so as not to get injured.

Individual training in the gym is a system of classes that is conducted under the guidance of a professional trainer. During the training, an individual methodology is used, developed specifically for the client, taking into account his wishes, physical and psychological characteristics. A personal trainer in the gym will not only create an individual training system, but will also control both the technique of performing exercises and the load during training. Thanks to this, you can get the maximum effect in the shortest possible time. In addition, during classes you will not overexert yourself or feel uncomfortable.

The instructor is simply obliged to tell and show everything, even if you decide to work out in the gym without a trainer. I asked. I wasn’t shy, and they told and showed me everything. This is so educational - introductory training for beginners and subsequent development of a lesson plan.

After the introductory training, everything becomes simple and clear:

Every room has a variety of equipment. There are hoops, dumbbells, balls, rollers, platforms for aerobics and step classes. There are exercise machines that work with a specific muscle group and weights. There are strength equipment, such as barbells, dumbbells, weights, plates and barbells.

Thanks to dumbbells, regardless of gender or age, absolutely everyone can train with them. If you are a beginner athlete, then set the weight light. And, if you have good physical training, then throw a couple of pancakes and you can start training.

Types of simulators

The most popular exercise machines:

1. Treadmill, orbitrack, bicycle, elliptical, stepper - for cardio exercise
2. Platform - for extension and bending of legs
3. Bench, rollers, Roman chair, wall bars - for the press
4. T-bar, extension bench - back muscles
5. Block frame, parallel bars, Scott bench - for triceps and biceps
6. Hammer butterfly, crossover - for the chest
7. Deltoid butterfly, shrugs with kettlebells - shoulders Legendary premium Hammer chest exercisers. It is worth noting that such a unit will be an excellent choice not only for men, but also for women, since it is the Hammer series of simulators that allows you to make a woman’s breasts even more elastic and beautiful, without the need for any surgical intervention or the use of medications, but only regular training on the simulator.

Formula for success for a fitness trainer

A successful fitness trainer is not just a person who leads workouts. He is also a psychologist, an interesting conversationalist, nutritionist, massage therapist and much more. To become a high-quality coach you need to develop in several directions.

"A person"

Trainers earn the most from “accurate” clients. That is, those people who, once they get individual lessons with them, stay and continue to study for a long time. People often go to them on recommendations from friends.

Fitness club status

In network fitness clubs in Moscow, the salary of a fitness instructor can range from 35,000 to 150,000 rubles. It depends both on the club itself (location, number of visitors) and on the instructor (working hours, number of individual training sessions).

Hall rental

Thanks to the development of the Internet, instructors can offer their services not through a gym, but as freelancers. Such people can be found both on social networks (Instagram, VKontakte) and on specialized sites (for example, profi.ru). When the audience is large enough, trainers begin to rent small training areas and sometimes organize fitness tours out of town.

Directions

Every year new directions and activities appear. A year ago it was pole dancing and tai bo, now it’s stretching and aerial gymnastics, next year there will be something else. Each of them implies a different inventory, a different approach to working with a client.

Education

Due to the rapid change in fashion in fitness trends, instructors have to attend many master classes and trainings to always be “in the know.” This takes time, effort and money. However, being one of the specialists in a certain direction, a fitness instructor can begin to conduct training and master classes himself.

Nutrition instructor

In addition to the actual training, knowledge in nutritional science is valued among instructors. The ability to choose the right individual diet for each client significantly increases the value of such a professional in the labor market.

Own client base

Experienced fitness instructors build up their clientele over time - people who regularly exercise for several years, or who consistently return every 3-6 months. Having its own client base always increases the interest of fitness clubs in such employees.

City, country

The demand for a fitness instructor also depends on the region of his residence. Most vacancies are concentrated in megacities, capitals and cities with a population of over a million.

Charisma

Charismatic trainers, those who not only successfully achieve results with their clients, but also know how to create a positive attitude, will always have “their” clients who are ready to travel with them from club to club. People go to such instructors not so much to stay in shape, but rather to gain emotions. An instructor-psychologist who knows how to create positive emotions in a client can always count on a long-term relationship, which means a stable income.

How to work out in the gym without a trainer

Indeed, indeed. that many people, due to some circumstances, want to study on their own. I don’t see much of a difference between working out in the gym for a girl or a man. that the difference is in the choice of weight. Exercise machines cannot be divided into “male” and “female”. Complete nonsense. The classic training scheme without a trainer is simple. it consists of:

1. warm-ups
2. joint stretching or stretching
3. exercise on machines or with your own weight
4. cardio on a treadmill or bicycle at a calm pace

The sequence of performing physical exercises on simulators is usually the following: hips, back, chest, shoulder girdle, biceps, abs.

Cheating coach?

It is logical to assume that a beginner will have a desire to get the necessary program and continue training without a coach. Why not? However, there will still be no result with the finished exercise card. The reason is quite simple: personal training is the attention of a professional athlete. Yes, a beginner does not acquire a list of exercises, but the time that the trainer will devote to him.

Each lesson and each approach, the teacher will evaluate with a professional eye the correctness of the repetition. Any wrong action will be corrected immediately. If something is unclear to a beginner, the trainer will once again demonstrate the correctness of the exercise. This is what is considered an individual activity. Naturally, such work is paid accordingly.

Basic exercises in the gym

Start your workout with the so-called “basic” exercises. These exercises are usually done with free weights or your body weight. These are the exercises that involve the maximum number of the largest muscles and are the basis for building the body. Bench press, seated press, deadlift. For example, you do squats for your legs, and then various lunges for local muscle groups.

Classic basic exercises:

• Bench press on a flat or incline bench
• Deadlift
• Squats
• Pull-ups on the horizontal bar
• Bent-over barbell row
• Army press
• Dips

These are local muscle groups that are already being worked on using machines, so usually the ratio of working with free weights in relation to machines is 70/30.

Bodyweight training is considered a relevant niche that can provide worthy competition to any sports establishment. With the help of a group of exercises, each person can achieve high levels of endurance and muscle growth at home. The intensity of the training determines the speed at which results appear.

Workout in the gym

For those who are just starting to visit the gym, we can advise you to use all muscle groups during one workout, devoting at least ten minutes to each. With this consistent approach, you can work all the muscles in an hour and a half. The rules are simple:

• One exercise is performed in three to four approaches.
• In one approach, 12-15 repetitions are performed, with a minimum of eight repetitions;
• Rest between sets (at least one minute)
• One workout consists of twenty to twenty-five approaches.
• If at the end of the workout you still have energy and strength, then a short cool-down at a calm pace on a treadmill or on a machine (10–30 minutes) is possible.

There are, for example, the following recommendations: to develop strength, you need to choose a load at which you are able to do 2-7 repetitions, to develop mass - a load of 12-15 repetitions, for losing weight and working out the relief - a load with more than 15 repetitions.

Now a very important point, if you squat with a barbell, for example, five times, then on the last repetitions a burning sensation should appear in the muscles. This is a state of mental tension in the body. It is these strength exercises that cause the maximum release of hormones into the blood. First of all, it is testosterone and growth hormone. In women, estrogen. In this case, conditions will be created for muscle growth, increasing strength or burning fat.

Exercises can be performed in dynamic, static and static-dynamic modes. You can read what the difference is by following the link: Types of physical exercise. Choose a suitable mode for yourself and practice.

As noted by Professor Seluyanov V.N., exercises in the static-dynamic mode, according to research, give the highest results. Based on the research, the Isoton health system was created. By clicking on the link you can find out what are the advantages of static dynamics.

Basically, they train three times a week, that is, every other day. Rest promotes recovery and avoids overtraining, but there are people who want to train every day, thinking that a day of rest will weaken them. Maybe you really don’t need to rest at all? Therefore, more detailed information can be obtained in the article - Sports for health.

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.