The gym is not just exercise. In order for them to be effective, they must be combined with several elements that will make them effective. People who are just starting their adventure with the gym often make a few basic mistakes. Here are some tips for those beginners.
- what to bring? A change of clothes is necessary, i.e. some comfortable shoes, a t-shirt and shorts. Don’t forget to drink, preferably still water. It will also be useful to have a towel to wipe off the sweat and put it on the next machines. If we focus on typical strength exercises, we should also take gloves similar to those for cycling. They will avoid fingerprints.
- what to drink The basis is still water. If we take sparkling water with us, then the gas will cause hunger, flavored water is also not recommended.
- Kiedy trenowac? The time of training largely depends on our daily duties, such as work. However, if the gym is only a recreational place for us, then the time of exercise does not matter much and we can exercise at any free time of the day. However, if you want to visibly improve your figure, then it is best to visit the gym later in the day, no. After the second meal.
- What should you eat before training? Certainly, we cannot eat a lot before training, because the exercises will not “go” for us then. Also, don’t eat anything. The best solution is a light snack in small amounts. If, however, we go to the gym to fight overweight, then it is advisable to exercise on an empty stomach, because then during exercise, fat tissue is burned the fastest.
- What should you eat after training? Within an hour of the end of the training, we should definitely eat something, then the exercises will be more effective. Poultry, beef or fish are recommended. There must also be vegetables, which are more recommended than fruits, which contain simple sugars.
- What exercise plan? At the beginning, it is necessary to warm up, preferably on a bike or treadmill. After warming up, we can move on to strength training. After that, it’s time for cardio training, i.e. endurance exercises. Cardio exercises can be carried out on the same equipment as the warm-up, but here they should be longer and more intense.
- How to eat every day? It is important to eat 5 meals a day at intervals of 2-2,5 hours during the day. You should also give up fats, potatoes and white bread.
- How long should the training be? The best solution is a training lasting an hour, a maximum of an hour and a half. Then you should spend 10 minutes warming up, then 40 minutes for strength training and about 30 minutes for cardio training.
- How often to train? You can train three times a week. It should be remembered that we should not do the same exercises every day. The exception is cardio exercises.