When you go to the gym for the first time, you may get the impression that you are completely unfamiliar with the new situation. In the gym we will find a lot of new equipment, the operation of which should be known before starting to exercise. Without using the advice of personal trainers, it is also easy to find yourself in the gym using, among others, the guide below.
How to exercise at the gym? 10 proven tips
- Choose the days you will exercise at the gym. Stick to your plan. For best results, exercise at least twice a week. A maximum of 5 days a week should be practiced, so that at least 2 days can be devoted to the regeneration of the body and muscles.
- Young and vigorous people should exercise more intensively. They can exercise less. People whose previous lifestyle was the sedentary one, as well as the elderly and people with overweight problems, should exercise less intensively, but for longer.
- One-time exercises should last at least 20 minutes. It’s best to extend the time spent in the gym as you get in shape. Do not exercise beyond your strength. Rather, you should focus on doing them correctly in accordance with their assumptions.
- Measure your heart rate as you exercise. High-intensity exercise with a heart rate of 130 to 135 beats per minute will be most effective.
- Do a short warm-up before starting your exercise. All you need is a few bends, torso twists, sit-ups or lunges. The warm-up should take no more than 10 minutes.
- At the beginning, choose exercises that warm up and relax your muscles. It is worth choosing, for example, exercises that allow the use of cardio equipment, e.g. a treadmill.
- For the next exercises, choose devices that allow you to do strength exercises. They help in strengthening muscle strength and will increase the efficiency of your body.
- In the initial phase of the first visits to the gym, perform all exercises in no more than two series of a dozen or so repetitions. Then try to increase the number of sets you do and the number of exercises you do in those sets.
- Men will be more willing to exercise using devices that strengthen the strength of the legs and back. Bar lifts are used to strengthen the back. Put your legs shoulder-width apart and then pull the bar of the device towards you until it touches the sternum. When reaching for the stick, blow out the air, when releasing – take it in.
- Women are more likely to exercise by choosing exercises that allow them to obtain firm, beautiful thighs and buttocks. We choose a device to exercise these parts of the body. Lie down on the couch shown, put your feet under the exposed roller and slowly start bringing your legs closer to your buttocks. Hold the tense muscles for a few seconds, then repeat the action.