What kind of exercise should you do when you enter the gym for the first time?

 

What kind of exercise should you do when you enter the gym for the first time?

What do I need to bring to the gym for the first time?

Determined to keep fit, sports equipment is naturally indispensable. Shoes should choose sports shoes with good anti-slip performance, do not wear leather shoes for sports. The selected sportswear should be breathable, not too thick or too loose. Wearing loose clothes like hip-hop style has high resistance to aerobic exercise, and it is easy to hook the equipment during exercise. It is best for people with old injuries to wear protective gear, such as waist guards, knee guards, and wrist guards when going to the gym.

You need to replenish water during exercise. There will be water in the gym, but it is best to bring your own water cup. In addition, don’t forget to bring a towel with good sweat absorption. If you need a bath, you also need to prepare a set of bath products. Finally, be sure to bring a confident self.

How long is it appropriate to stay in the gym?

I entered the gym for the first time, thinking that the longer I exercise in the gym, the more effective it would be. As a result, I stayed for more than two hours. The coach told us that the effective exercise time for going to the gym usually adds up to 60 to 90 minutes. If you exercise for too long, your muscles will get tired easily.

How many times do you go to the gym a week?

To lose weight and train muscles, do you have to go to the gym every day? NO! Fitness coaches don’t do that. Fitness emphasizes the combination of work and rest. Long and too frequent exercise can easily cause muscle strain. After effective exercise, we need to give the muscles time to rest. Generally speaking, for those who are just getting started, exercise 2 to 3 times a week.

Enter the gym for strength training?

Some people say that aerobic exercise can be done anywhere, and doing aerobic exercise in the gym is a waste! The gym can indeed provide a better environment for strength training, but this does not mean that doing aerobic exercise in the gym is a waste. It is said that aerobic exercise should not be done in the gym. Is it possible that the treadmills and spinning bikes in the gym are displayed for everyone to visit? The coach believes that aerobic exercise combined with strength training is the best way to lose weight and shape your body.

Strength training mainly consumes glycogen for energy. Aerobic exercise consumes sugar and fat for energy. Do ten minutes of strength training before starting aerobic exercise to consume glycogen, which can speed up the fat burning efficiency of aerobic exercise and achieve better weight loss results. A study released by the Beijing Institute of Sports Science showed that following the order of strength training followed by aerobic exercise, the weight loss effect of exercise can be twice as high as that of aerobic exercise alone. Therefore, doing aerobic exercise in the gym is definitely not a waste.

How long is it good to do strength training and aerobic exercise?

Aerobic exercise should be maintained for more than 30 minutes. Treadmill running and spinning are both good aerobic exercises. Strength training should be determined according to personal circumstances. Fitness beginners should start at low intensity. If the intensity is not high, add warm-up exercises. The practice time is 45 minutes to 60 minutes.

Which kind of equipment is good?

In order to avoid injury, beginners should perform light weight training for large muscles in strength training. The large muscle groups include pectoralis major, latissimus dorsi, quadriceps, rectus abdominis, and gluteus maximus. When training large muscles, pay attention to the principle of muscle strength training, that is, the interval between two adjacent exercises for the same muscle group should not be shorter than 48 hours.

In terms of equipment, you should choose fixed equipment training, starting with a small weight. Don’t choose barbells, dumbbells and other equipment lightly. Because these unfixed equipment have relatively poor control of muscles, beginners fail to master the methods of generating strength for related muscle groups, and rash exercises are likely to cause muscle injuries. If you have the conditions, it is recommended to ask a personal trainer to guide you, or go online to watch some video materials to find out.

5 things you must not do when you go to the gym

1. Start intensive exercise as soon as you come up

Before you start working out, you must do warm-up exercises to increase muscle elasticity and avoid sports injuries. Exercise should follow the principle of gradual progress, starting with medium and low intensity training.

2. Waiting in line for equipment

Sometimes during peak fitness hours, the gym equipment is not enough. Don’t spend your fitness time waiting for equipment at this time. Fitness pays attention to rhythm, and the schedule of exercise and rest should be appropriate. If you have just finished this kind of equipment, then start queuing for the next kind of equipment. Too much time in between will disrupt your rhythm and affect the fitness effect.

3. After practicing the equipment, sit on the equipment and rest

After exercising on the equipment, they will pant, some people just sit on the equipment to rest. On the one hand, this behavior affects the use of equipment by others, on the other hand, if the equipment is not put in place, it will loosen and easily hurt yourself.

4. Whatever others practice, follow along

I don’t know where to start when I first enter the gym. It’s easy to blindly follow the trend and follow others to train. However, everyone’s exercise foundation and conditions are different, and the content of the exercise will also be different. Practicing with others may not achieve the results you want, and you may accidentally hurt yourself by doing some exercises that are not suitable for you.

5. Eat immediately after working out

Exercise consumes energy. After exercise, some people feel hungry and will eat immediately to supplement energy. Fatigue and hunger give people similar feelings. People are easy to confuse and eat a lot of fatigue as hunger. This will not only ruin people’s hard work to lose weight, but also increase the burden on the digestive organs. It is recommended not to eat immediately after working out. However, you can eat some fruits and some protein-containing foods to help the body recover.