What to do in the gym. First time in the gym

The decision to go in for sports has been taken seriously and for a long time, a subscription to the fitness club has been prepared, a new form has been ironed ... It seems you have everything to make life really healthy, filled with the triumph of victories and the joy of sporting achievements! But before you start active training, learn all about the mistakes that beginners make! And then all efforts on the sports field will give not just an excellent result, but an example worthy of imitation!

Independent trips to the fitness club or gym - not the best idea for beginners. For effective workouts need clear goals and instructions. Therefore, at first it is better to engage in a company of like-minded people or a personal trainer. So you will know exactly how to build a workout, which muscle groups to work out, what to give priority, and what exercises to leave for later.

Under the guidance of an experienced coach, even a short-term workout will give a better result than the 3-hour beginner's attempts to “quickly get in shape.” Know: visiting the gym without a clear program is a prerogative of "advanced" athletes, but newcomers need motivation and a plan for what to do and in what sequence.

Error 2: “Proven” time program

If each workout exactly repeats the previous lesson and it lasts a long time, every day you have less chance to get good results from fitness. First, because strictly defined groups of muscles work. If the training is made up incorrectly, part of the muscles constantly remain without work. Secondly, sooner or later the muscles get used to the load, and then there is no progress in training.

To achieve greater performance in the gym, you need to experiment - to increase the intensity or pace, switch to other exercises, set new peaks and conquer them.

Mistake 3: Unhealthy Ambition

Many beginners, wanting to quickly get the perfect body, tend to do as much as possible in one workout. They load themselves in full, out of the fitness club out in a state of exhaustion. Meanwhile, all this is fraught with muscle strain and injuries. Severe pain after exercise is not an indicator of effectiveness, but evidence that something went wrong!

Intensive training should always be combined with moderate activity, alternating complex and simple complexes. During exercise, the body also needs rest, therefore, a decrease in pace is justified.

Long breaks between training complexes, exercises and sets significantly reduce the effectiveness of classes in general. The optimal amount of time that can allow the body to rest is 1-1.5 minutes. If necessary, the trainer can extend it, while reducing the number of such breaks. Going to a training session, you should understand that you are going to work. And you will rest after, but with a sense of accomplishment.

Error 5: Inability to work with simulators

Modern simulators, presented in most gyms, as a rule, are equipped with a small reminder how to use them. But this simple scheme is often not enough. In order to practice on the simulator correctly, you need to know how much weight you can lift, how many times you can do it, what should be the angle of inclination and how much you can do approaches. All the necessary information can give a fitness instructor, it is important to timely contact him for advice. Otherwise, unknowingly you can get a serious injury. And remember: the problem is not always visible immediately, sometimes it makes itself felt after a while, when more damage to health has already been done.

Error 6: Without sports nutrition - nowhere!

Many athletes who train daily, unreasonably believe that without sports nutrition, they would not be able to achieve good results, which means that it should be consumed daily. Beginners have the same opinion. Barely touching the dumbbells with their hands or lifting the minimum weight on the simulator, they are interested in the "enlightened" what supplements they should include in their diet.

In fact, there is no need to get a loading dose of vitamins, protein, creatine and other supplements in the diet of the beginner. Moreover, even professional athletes do not always need sports nutrition. It was created mostly to help a professional cope with a serious workload; therefore, they are relevant during the preparation for marathons, competitions and other events of similar plan.

Error 7: Fitness is not on age

Fitness is useful at any age, but in each case it must be selected individually. So, it is better for mature women to refuse exhausting jump exercises, because there is a very high risk of injury. And to young girls before the completion of the process of puberty, some elements of the Belly Dance are contraindicated, since they can cause disturbances in the work of the pelvic organs. There are programs that are suitable for all and those that can be practiced only with excellent health. But in any case, you can find "your niche", and it is best to look for it in the company of a professional.

The effectiveness of training in the gym depends on how well a person is knowledgeable in the area in which he is engaged. Very often, newcomers neglect the theory, while with this you need to start. To tighten the body, lose weight, gain flexibility and grace, as well as increase stamina and strength, basic knowledge of anatomy (location and muscle names), the basics of proper nutrition, the ability to perform basic exercises are technically accurate. Get the necessary minimum of information will help specialized literature and instructing the coach.

Error 9: Lack of progress

The main goal of any workout is to improve the body. It is necessary to be engaged constantly, supporting the achieved result. If you do not complicate your training program, do not include in it additional points and new complexes, in a short time the effectiveness of classes will decrease and a plateau effect will come.

To avoid this, you need to increase the number of approaches, the number of repetitions of the exercises or take more weight. Review the training program should be at least once a month.

Error 10: No class enjoyment

An important condition for maintaining a healthy lifestyle is to practice it with pleasure, otherwise it will not become a part of your life. If the atmosphere of the gym seems heavy and stuffy to you, it blows cold in the pool, and at the dances the monotonous movements are annoying, no big deal! Experiment and look for a sport to your liking.

Find a lesson that you will be happy to do not only now, but in a year and all your life. But keep in mind that the attitude to the same sport practiced by different coaches can be very different. Do not judge superficially! And try to find "your" instructor! And then a little later you will share with him the joy of your victories.

"In a healthy body - a healthy mind," they say. And this is perhaps the most correct installation for every day! Making sure steps on the way to youth, health and longevity, treat with full attention to the word of professionals! So that you do not feel constrained in the hall and you are not overwhelmed by boredom, we reveal the nuances of interesting and effective workouts!

Elena Appba, expert of functional diagnostics, obstetrician-gynecologist

The promotion of a healthy lifestyle and the pro-Western orientation of society has led to the development of the fitness industry worldwide, including in the territory of the Russian Federation. The health benefits of visiting fitness clubs do not cause doubts in the minds of people, however, an absolute majority do not have an exact understanding of where to begin, how to competently build a training process and minimize health risks. Often, novice athletes do not think about what exercises can be performed, and which can cause irreparable harm to health and even lead to disability.

It is necessary to take into account a number of factors - this is age, and the level of preparedness, the presence of bad habits, somatic status, the duration of the hypodynamic period (that is, the absence of physical exertion), the composition of the body (the ratio of fat and fat mass in the body). I will tell you how to build an effective workout! Do not repeat the mistakes of others:

Error 11: Lack of a clear understanding of the goals of training

Among the goals are the following: recovery, maintaining muscle tone, losing weight, gaining muscle mass, increasing endurance, posture correction, developing flexibility, a splash of emotions and good mood, mastering various areas (dancing, martial arts, swimming), preparing for participation in competitions.

Depending on the chosen goals, a training plan is drawn up. It is important to understand what will be the first priority. The desire to achieve everything at once, leads to the dispersion of attention, delaying the achievement of results.

Consultation with a fitness club doctor will help determine somatic status (including the presence of cardiovascular diseases, metabolic disorders, musculoskeletal nuances, injuries and operations in history), direct the training process, give a basic understanding of the workouts themselves, minimize the risks give useful medical advice to trainers about the state of human health.

Error 13: Ignoring the passage of annual medical examinations

The consultation of a functional diagnostics specialist is certainly important, but without the availability of special equipment and skills, as well as laboratory diagnostics, it is not possible to form a complete understanding of the state of health.

The benefits of screening methods are proven. Thanks to screenings, it is possible to detect diseases at the earliest stages, when they can still be corrected without the development of complications. Knowledge of your body and yourself is the key to minimizing the risks of possible complications. This should be remembered!

Error 14: Failure to determine body composition

Bioimpedance analysis of the body, developed in the mid-twentieth century and used in professional sports, allows you to determine the composition of the body (the number of muscles, fat, water in the body, the presence of edema, metabolism, level of basal metabolism), and also to understand whether a person is eating properly.

The method is based on conducting a safe electric current of low voltage throughout the body, and, due to the fact that different tissues have different resistance, it is possible to determine the composition of the body. This information is necessary for the trainer to draw up a training program and increase its effectiveness in the future. It is recommended to repeat the study every 2-3 months of regular classes.

Error 15: Revaluation of their level of preparedness

"I can! I myself! Why is it so difficult !? ”, - that's exactly what the words of people who overestimate their capabilities, who do not have a correct understanding of sports culture, sound like. The construction of the initial stage is the basis for further training. Errors in the early stages can have irreversible health effects. The maximum heart rate during cardio workouts should not exceed the maximum value, which is calculated from the results of the load test in the gym.

Nature has arranged for a person so that the necessary amount of nutrients must be supplied to the body. In the event that this is not the case, the functioning of organs and systems is disturbed.

Meals should be balanced. Protein is a structural component of cells, and if it is not sufficiently injected into the body, no new cells are built, which causes the body to “eat itself” in the process of training and muscle building does not occur. Long and short carbohydrates are a valuable source of energy for both physical and mental activity. Insufficient intake of fat leads to a violation of the hormonal status and the absorption of vitamins from the intestinal tract.

The “gold standard” for weight loss is the balance between nutritional deficiencies and intense workouts. In case of detection of metabolic disorders (diseases of the endocrine system), it is necessary to pass tests and consult with the endocrinologist.

Error 17: Violation of biorhythms

Biological rhythms affect all processes in the body. Proper alternation of sleep and wakefulness allows you to restore power for the further functioning and expenditure of resources. The most useful sleep from 10 pm to 2 am is connected with the production of the hormone melatonin, which is responsible for the full value of sleep and the adaptation of the body. In this case, the duration of sleep should be 8 hours.

The modern pace of life, large megacities dictate their conditions. Irregular working hours, constant stresses lead to a lack of sleep at the most useful time, insomnia. Violation of hormone production occurs primarily in women, hence many problems arise with conception.

It also happens that a person has the opportunity to train only at night. Choosing between such trainings and their complete absence, one should make a choice in favor of physical activity. According to WHO standards, the minimum number of steps per day is 8,000. Movement is life!

Error 18: Physical Dosing

Proper construction of the training process is fundamental to the achievement of goals. There are a number of nuances, ranging from the choice of simulators, the technique for performing the exercises and the weight used, to the distance at which to place the arms and legs, how many approaches and repetitions to perform. In this case, the key point will be the ability, knowledge of physiology and physical culture, building a training process, the experience of a coach, continuous improvement, as well as your individual compatibility.

Error 19: Improper breathing

Breathing is as natural, inseparable from life as the heartbeat, which is why not everyone thinks about how to alternate between inhaling and exhaling.

Proper breathing during exercise allows not only to facilitate the implementation of exercises, but also to reduce the load on the respiratory and cardiovascular systems, to increase the effectiveness of training. Involuntary holding of breath leads to oxygen starvation of tissues, the launch of anaerobic oxidation processes, dizziness and even loss of consciousness due to brain hypoxia, increased blood pressure.

Currently, running has gained special popularity, running has become fashionable. Charity races and sports marathons are held regularly. Now do not surprise anyone with runners in the parks, on the streets, embankments of the city. The benefits of running do not always exceed the harm they cause.

Before you enter jogging into your workout program and make it part of your lifestyle, consult with a specialist. In the event that there are no contraindications to running, it is necessary to begin with the statement of the technique of running. The contact of the foot with the surface should be smooth to reduce the load on the musculoskeletal system. In no case should not land on the heel.

Overweight people are contraindicated in running - all this gives a "shock" load on the spinal column and joints, which leads to the wear of tissues. For weight loss, walking in the zone of maximum effective heart rate with regular changes in surface inclination is the most effective in order to reduce the load on the ligaments and joints.

Error 21: Wrong selection of clothes and shoes for sports

Clothes should be comfortable, not obstructing the implementation of certain exercises. Modern breathable fabrics allow you to regulate heat transfer, as a result of which the body does not overheat.

The most important and because of this difficult is the choice of the right shoes with foot fixation and shock absorption. Sneakers should be chosen only with an experienced technician, and this is something that can not be saved. When choosing, you should be guided by the way the training process will be built - whether it will be strength training, cardiovascular exercise or group programs. For each goal has its own shoes.

Error 22: Chaotic attendance of classes

In any field of activity requires consistency. Chaotic attendance of classes, long breaks lead to the fact that each workout is perceived by the body as stress, which leads to psychological discomfort, fatigue, and a bad mood. Physical activity speeds up the metabolism for 48 hours, which is why training 3-4 times a week are considered optimal.

Error 23: Exercises "through force"

The stereotypical view that there will be no result without pain is firmly rooted in consciousness. This idea is rooted in professional sport, where the achievement of results is really connected with the continuous overcoming of yourself, exhausting workouts, and achievement above the results. A person just starting to play sports or doing it for himself (“keepfit”) should be carefully metered. The occurrence of physical discomfort during classes can lead to damage to the muscles, tendons, ligaments and joints - their tearing, tearing, tearing, which will require the implementation of a set of medical interventions, including surgical treatment.

Society split into two camps - opponents and supporters of sports nutrition.

What is sports nutrition? This is a food product designed specifically for people involved in sports, which increases the resource intensity of the body, makes it more durable and allows you to build muscle mass in a short time.

It should be remembered that before starting to use it, it is necessary to exclude the presence of contraindications, including individual allergic reactions to the components, carefully calculate the dosage based on the diet and nature of training, consult with the trainer.

Summing up, it should be said that the approach to training should be reasonable and comprehensive, without reassessing their strengths and capabilities. I wish you successful workouts!

Expert comment

Exercising once a week or from time to time, a person not only prevents the body from progressing, but also increases the likelihood of injury. The ligamentous apparatus and the joints, which adapt to the load more slowly than the muscles, are particularly vulnerable in this regard.

I will tell you how to properly engage and recover from workouts, plan new classes:

Error 25: Take a lot of weight without warming up

Beginners, seeing a large number of different shells, begin to randomly engage in strength exercises. Our ligaments are arranged in much the same way as very dense rubber harnesses, only the rubber has constant elasticity, and the ligaments are at rest compressed and susceptible to abrupt loads.

In order to warm up the ligaments, you need to make at least one approach with a minimum weight. Also, before performing exercises on a specific group of muscles (for example, hands), you can do warm-up exercises with small dumbbells. If a person is engaged without warming up for the first time, then this may not lead to any consequences, but with regular hard training, this can lead to premature ligament wear, injuries and even tearing of tissues.

Error 26: Do not stretch after a hard workout

Stretching is less important than warming up before exercise, but ignoring it, beginners inhibit muscle development. The fact is that after intense loads a number of specific chemical elements accumulate in the muscle, one of which is lactate, or in the common people “lactic acid”. It is because of him that the next day after a workout the muscles start to ache. Stretching helps distribute lactate throughout the body and, in addition to partially eliminating pain, helps evenly distribute the healing elements secreted by the body to the muscle tissue. Stretching also helps to strengthen the ligaments and restore their elasticity after hard training.

Error 27: Fasting before workouts

Many beginners, regardless of the goals set before the training process, do not pay enough attention to proper nutrition. Very often, people who aim to lose weight, starve and train intensively. First, this approach will not be effective, because the body will quickly develop its resource, and the person will not be able to train further, and, accordingly, will not achieve the goal - to lose weight. Secondly, it will simply harm the cardiovascular and other body systems.

Full sleep is no less important than proper nutrition. In the dream, there is an intensive renewal of the body, and not only the muscles, but also the nervous system, the cardiovascular system, a number of substances and hormones are produced that have an adaptation function and promote the growth of muscle tissue (for example, melatonin and somatotropin). While training, striving to expand the capabilities of your body, do not forget that the observance of circadian rhythms, corresponding to the change of day and night, are the most important tool for recovery.

Error 29: Disregard the technique of execution in favor of trying to master more weight

The most common mistake in strength training. Dreaming of a quick "swinging" young people do not care about the correct implementation of strength exercises. This not only significantly reduces the effectiveness of the exercises, since non-target muscle groups work, but also leads to injuries and premature wear of the joints and ligaments. The most common technical mistake is wrong squatting. It is very important to first learn how to perform regular squats technically correctly, and then take the weight.

Error 30: Do not follow the breath when performing strength exercises

The first rule of any power jerk, be it a simulator or free weight, is an exhalation on a jerk, an inhalation on lowering. Many girls, previously engaged in aerobic exercise (running, group classes), sooner or later decide to go to the gym to strengthen muscles. It is they who are at risk when performing strength exercises, since they train in the absence of an instructor and do not have a complete understanding of the breathing technique under load.

Error 31: In pursuit of the result of not allowing the body to properly recover

In essence, strength training is nothing more than deliberate muscle injury to further strengthen and grow in the recovery process. Beginners, setting themselves the goal of rapidly gaining physical fitness, begin to practice regularly. But the regularity of training is not a daily visit to the gym! The normal recovery period of the muscles of the legs is 5-7 days, hands recover faster, from 3 days, depending on the load.

The fatty layer is unevenly distributed throughout our body, as there are areas where the deposits will be more pronounced: stomach, thighs, buttocks, so there is a common misconception that you need to perform exercises on the problem area, and "fat will go away." But working through a separate zone, a person is engaged in strengthening and developing muscles, while fatty deposits remain in place. Why?

Fat accumulation is an ancient adaptation mechanism. The body is preparing for the fact that at one moment “difficult times” will come, there will be no opportunity to get nutrients from the outside, which means we need our own “reserves”. And the biochemical cascade of reactions aimed at the use of these “stocks” occurs only under certain conditions of lack of energy and the absence of its other sources. Favorable conditions for the inclusion of fat in the active process of energy supply of the body creates a moderate aerobic load and a balanced diet.

Error 33: Do not drink water during exercise

People usually drink water when they are already thirsty. But thirst is a sign that the body does not have enough water. And in conditions of increased energy consumption, the probability of dehydration increases significantly. It is worthwhile to take into account the fact that regular moderate drinking rather than a large amount of fluid before or after exercise will help to avoid dehydration. Experienced athletes recommend regular drinking breaks to make part of the training program, and take 200-300 ml of water every 20 minutes, even if at first it will seem unusual.

Error 34: Perform strength exercises on an empty stomach

If you are just discovering the world of sports and strength training, then in no case do not exercise on an empty stomach. Many people feel the desire to lose weight as soon as possible, so they believe that without eating before a workout, they will be able to achieve their goal more quickly. A small cardio workout can be done on an empty stomach in the morning, and the hormonal background of a newly awakened person also has this, but for building muscle and working properly, you need “building materials” and energy that we get from food. Not providing the body with energy before the upcoming strength training, a beginner increases the likelihood of muscle tissue injury and contributes to its unhealthy fatigue.

Error 35: Drink coffee and energy drinks before and during workout

It is considered that coffee gives energy to a person, while often people do not understand that this drink does not give energy, but only allows more intensive use of the body’s own reserves. The same applies to "power engineers". The feeling of a surge of energy after the use of this product is just the body’s own resources, artificially neglected. After a period of activation, launched in this way, the opposite state of exhaustion may occur, with an undesirable effect of overwork, lethargy, inability to recover. It is not necessary at the beginning of the way to “squeeze out” the maximum of the capabilities of your body, resorting to special means, a person should enter the training process gradually and consistently.

Many girls believe that classes with weighting will make them bodybuilders immediately, not feminine muscles will grow, and the figure will become masculine. This is not so, because the growth mechanisms of muscle tissue are hormonal processes as well. All biochemistry of the body is controlled by the ratio of hormones circulating in our blood.

Intensive muscle growth in men due to the fact that the androgenic hormone testosterone, in the male body is present in much higher concentrations than in the female. A woman is an “estrogen” creature, an estrogen “protects” a woman from male volumes of muscles and unfeminine proportions, and the competitive form in professional female bodybuilders is achieved artificially with the help of pharmacological preparations.

Error 37: Do not understand the difference between sports nutrition and real doping

Unknowing people often call sports nutrition “chemistry” and sincerely believe that it is consumed only by professional athletes in pursuit of unhealthy achievements. While sports nutrition hardly corresponds to a similar reputation. In the field of professional sports, there are artificially created hormones, stimulating substances, and adaptogens, but sports nutrition is just nutrients in a form that is unusual for us, something that supplements the main diet, makes it more balanced, and helps to recover more effectively after intense exercise. .

Error 38: Do not take into account the individual characteristics of the body

No matter how much you want fast results, and to be like your sportsman idol, you always need to understand the characteristics of your body and listen to your condition. The training process should be different, even among people of different body types: someone needs to do cardio as often as possible, and someone, on the contrary, should use it only as a warm-up before the upcoming power load. And it is all the more important to take into account the state of the nervous system, the cardiovascular system, the specific features of the musculoskeletal system, otherwise the sport will not only not bring the desired results, but also harm health.

The long awaited moment has arrived. Here they are open the door to the gym, where to start after a step inside is taken? Excitement overwhelms and captures the spirit, like a first-grader on the first day of school or the first minutes of working in a new place, in a new team. Anyway, the hall should become a pleasant place for spending time. This first visit will be the beginning of a new successful stage of life, in which sport will not occupy the last place. And for this you need to properly study and prepare for a meeting with simulators.

How not to do?

The question that arises in various forums of the vast expanse of the Internet - "What to do in the gym, where to start?". It is already good that such a question arises before the doors of the gym are open.

But often, having learned the information, the newcomer misses important details, or makes adjustments to an existing program, considering his amendments more appropriate. As a result, the lesson does not give the desired effect.

This is due to the nature of the human brain reluctant to accept new information. All that is different from the usual and comfortable is perceived as being out of balance. New tasks and information violate the mode of the brain, and he resists with all his might to change his comfortable state. Therefore, knowledge should be obtained in portions, so that they are settled in the brain on the shelves and taken for granted.

The ideal model of behavior when meeting with the hall and exercise equipment

These rules of conduct will be the most rational and productive if you come to the gym to choose such a model. During the preparation for the first workout in the gym you need to perform several steps. Below is a detailed description of all the necessary items.

First step: formulating goals

Even before you go to the gym and entrust your body to a professional trainer, you need to carefully consider and work out specific goals to be achieved in the near future. In order to achieve the goal, it must first be clearly articulated. I need to answer a number of questions for myself: why do I start going to workouts, how much do I need it, why do I need it? And not just to say the answers, but to take a sheet with a pen and write down everything in detail.

Goals should not be abstract. The more specific they are, the better. Pay special attention to numbers and dates. An example of such goals could be the following: in 3 months (by December 30) I have to throw off 5 kg; by March 8, after 4 months I have to sit in the cross splits; By June 1, I want to be able to catch up 15 times. These kinds of goals will have to create in your head an image of what you want to strive for. Then, starting training, it will be clear what to go, and the movement will be carried out precisely to this image of the future itself.

Second step: personal instructor

As for the payment of a professional instructor, it is better not to stint here and take a few paid training sessions under his strict guidance. For a couple - three paid classes, you can study the work of all simulators and master the exercises for which they are intended. An additional service of a trainer is to measure height, weight, determine the level of metabolism and measure anthropometric values. According to the results of all the data, the work will be carried out on the items described below.

The third step: the correction of the diet and diet

This moment is the most important in the question - where do women start exercising in the gym? To get a new body, you can not miss this item. The trainer is obliged to convey information about the correct diet and eating regime in order to lose weight or gain weight as quickly and efficiently as possible.

70% of success depends on nutrition!

For a complete correction of the diet, the instructor should be told about what foods form the basis of nutrition, what daily routine for a beginner who has come to class. The result will be a detailed nutrition program that will take into account the nature of work and the daily routine, as well as the metabolic rate.

Fourth step: individual training program

It does not make sense or it is ineffective to work according to the classic training programs, since each person is special. Therefore, what works on one athlete will not work for another. It is necessary to take into account not only the structure of the skeleton, body type, weight-height-age readings and muscle response to stress, but also congenital features, the presence of injuries and surgeries, chronic diseases. All this information will help to carry out the adjustment of the chosen training program for a specific situation.

Based on all the data, a training program is compiled that will suit this particular person. Such a system is developed literally by days of training, without which it will be difficult to achieve the goals described in the first paragraph.

Fifth step: running the program

Conduct a thorough adherence to the developed program of individual lessons. This is an indispensable condition for checking whether it will work on a specific beginner. This step usually takes from 3 to 4 months, since before this time it is impossible to objectively evaluate the work.

During the entire class, the coach may leave. It is needed to keep track of how the program runs. The coach corrects the technique of doing the exercises, points out the shortcomings and introduces edits. And all the responsibility and good faith to do the exercises falls on the shoulders of the girl herself.

Sixth step: program adjustment

After collecting and analyzing statistical data on changes in body parameters, the effectiveness of the program is evaluated. The main criterion for criticism will be compliance with the points stated in the first step. If there is a complete or partial implementation of the tasks, then the program gives a positive result and you can continue working on it. In this case, the training system introduces complications and an increase in repetitions and approaches.

If it was not possible to achieve the goals, then the program is modified. On it passes running in and new evaluation of the results. This happens until the optimal training system is selected.

This model implies a close relationship of all items. Each step is important and can not exist without others.

A model of behavior that most often happens in reality.

This model is most often implemented in a situation where the decision was made “I want to start going to the gym”. It consists of the following steps:

general preparation, which will consist in acquiring a form, calling a friend and finding the hall nearest to the house;
the first trip to the gym to get acquainted with the simulators represented in it;
after several visits a subscription will be purchased;
the study of simulators and the principle of their work, independently or with the help of girlfriends;
viewing information available on the net about training in the gym and nutrition, here the video girl will have to be more suitable than ever, since you will need to see the correct implementation of the exercises;
then the moment will come to download the most suitable training program and, by sampling it on yourself, adjust for your needs;
the continuation is the work on the system, which turned out;
parallel to the self-adjustment of the diet;
over time, there will be an analysis of the results of training, which will be the cause of adjustments to the training program.

Residents of small cities most often act on this plan. This is due to two reasons:

There is an elementary lack of qualified specialists; there are not enough professionals to whom it would be necessary to entrust your body and work on it.
The question of the budget. Here there is an opportunity to save on a board to the trainer and try to independently choose a training program for yourself.

But, to exclude the possibility of developments in this scenario makes no sense. One has only to remember that there will not be a person who would direct and control the observance of the program of classes, that is, this person will be the girl herself who decided to start working on her body. All questions of leadership over training will fall on the shoulders of the athlete.

If the choice fell on this model of work in the gym, then surely on the very first day of his visit you need to familiarize yourself with the rules that describe the behavior within it. After that, begin to get acquainted with the simulators themselves. And here is the observance of the general principles of training that you need to know.

Model of behavior in the hall, which definitely will not benefit

This “plan” contains the following items:

an unexpected decision that you need to do some kind of sport and at the same time correct the figure;
calls to girlfriends about the collection of the suitable company;
visiting the hall and working on all available simulators without any system;
classes that intersect with meaningless examination of all those present, talking on the phone and breaks in the implementation of exercises;
use of the first available training program;
lack of dietary adjustment or a slight change;
uncontrolled use of sports nutrition;
decrease in interest in classes and the termination of all kinds of training in the coming months.

Before you begin a beginner to play sports, you need to remember a few recommendations:

At the beginning of each workout you need to do a warm-up, which should last about 10 minutes.
Drink a small amount of water every 20-25 minutes workout.
Follow the technique of performing exercises with rationally selected weight weighting.
At the end of the session, a series of calm exercises should follow, which will allow the muscles to cool and stretch them, if necessary, to achieve flexibility.
Keep detailed records of training and their results.

The choice of behavior for the first trip to the gym will be the basis of all further training. It will determine how successful the exercises will be and how the body will end up. These three models are like a clue at a fork. Which way to choose each determines. Only a correct and deliberate step will lead to health and well-being.

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Anyone who regularly visits a fitness club once came there for the first time. At that moment, when you first crossed the threshold of the gym, you are covered with a slight panic. Where to begin? How to do it? And what is this or that simulator for? This concern is understandable, and our task is to deal with it. Therefore, we have prepared some tips that will help you.

First of all you need a trainer. Perhaps later, when you are already more experienced in fitness training, you can do without it. But in order to understand the simulators, draw up a program of classes and competently start them, a coach is simply necessary.

The selection of a coach, as well as the selection of a hall, should be approached very carefully, because it depends on him, with what feelings and emotions you will be engaged in further. Get accustomed to several experts, talk to them, watch their work. The one with whom you will be most comfortable, and should become your coach.

Be sure to tell the trainer what you expect to end up with: big muscles, endurance or slender buttocks, the selection of a training program and the choice of simulators will depend on this.

Pick up a comfortable and beautiful clothes for classes. There are a lot of mirrors in the hall, and you should not only be comfortable to occupy yourself, but also enjoy looking at yourself. You need to train in the clothes in which you feel great. No item of clothing should bring discomfort. Pay special attention to the choice of sports shoes.

Buy sneakers on thick soles, which are well absorbed when running, jumping and other exercises, where there is a shock load on the spine.

Balance your food. Trainings will not bring results if you eat anything. In addition, do not forget that you should not eat two hours before the workout and within an hour after it. Then classes will bring benefit to your body. Proper nutrition is an important part of the process.

And before, and after, and during class you need to drink water. In general, a day to drink about two liters of fresh water. Training is stress for the body, and drinking will maintain the water balance in it.

In addition to water for training, you need to take a change of clothes and shoes in which you will be engaged (do not forget about your nose), a towel (if the fitness club does not issue them), girls, as well as all owners of luxurious hair, should also take care of barrette (so that long hair does not interfere during training) and comb. Make-up is better to wash away at home, so that it does not “float” during intensive occupations.

Muscles do not get stronger during exercise. It will be more competent to say that at this time they receive an impulse, and the processes of fat burning and muscle growth take place already during the rest. Therefore, the key to your success (in addition to proper nutrition) will be quality rest.

You do not have the opportunity to work with a coach? Then read some of our tips on how to properly approach the classes.

Whatever serious goals you set for yourself, in the first months it is better to plan workouts for an hour and a half and a frequency of three times a week. Before you get up on simulators, you need to learn the basic principles of their work, as well as the necessary terms and concepts. It will still not be possible to avoid all mistakes, so do not be afraid to commit them, because the main thing is not to give up classes at the initial stage.

The most common mistake of no-wichka is excessive enthusiasm. A beginner often begins to do a lot of exercises on all simulators, which are presented in the hall, without thinking about their purpose. After such a workout, you can spend two days in bed, because all your muscles will hurt. At the first training session, follow the rule “more is not better”.

Listen to your body: after exercise, done correctly, the muscles should be a little sore, they will feel some stiffness. This feeling will pass in a few days, but if you feel pain in the joints or spine, it is time to sound the alarm. This means that the technique of doing exercises is wrong or the wrong weight.

"Training should consist of three parts: warm-ups, the main body directly and relaxing exercises. Let's take each one apart."

Warming up is a set of exercises designed to warm up the muscles, preparing them for the load. With it, you can avoid injuries and sprains. To warm up, you can do a light jogging on the treadmill, walk, jump, or just perform rhythmic gymnastics.

When you do the exercises, remember that in our body there are no major and secondary muscles - you need to train them all. Prepare your whole body for the upcoming loads. To do this, you will need both strength and cardiovascular equipment. When the body is ready, you can focus on the so-called problem areas, which each has its own. And remember: the beauty of the body is in its proportions.

Choose loads. For example, in strength training you need to take that weight so that you can complete 15-20 repetitions. Make three or four approaches (the approach is a few repetitions of the exercise). After that, the body needs a little respite.

To complete your workout should stretching or relaxing exercises, something to relieve muscle tension. And do not forget, those who can not go to the gym every day - the body needs to recover. Between training should be at least one day of rest.

So, you need to choose a beautiful and comfortable clothes, a good coach, but the main thing is not to overwork. Then the training will be for you not only useful, but also a pleasant pastime.

When you first visit the gym you will definitely be uncomfortable and a little awkward. Violetta Mikulczyk gives some tips that will help beginners to get ready for the first training session and overcome the constraint.

For the first workout of the classic version (sports pants, sneakers and T-shirt) will be more than enough. According to the composition, it is desirable to choose cotton things: the skin breathes better in them. If you come to a sports shop, then there, most likely, they will offer clothes made of dry-wicking fabric. Also in a specialized store you can pay attention to the compression leggings. Now they are very popular due to the fact that they unload the muscles, and they feel less tired.

Clothing must fit your occupation. Do not wear too open clothing in the gym. In the summer, super short shorts and sports bras are used. So dressing is not worth it for two reasons. First, it is unhygienic. The gym is a public place, so it’s not quite reasonable to go to the simulator in open clothes. Secondly, it attracts additional attention from visitors to the hall. A bra, even a sports bra, is still a bra, so you should wear it under a vest.

Correct shoes

Choose sneakers for specific purposes. There are running shoes that are suitable for a stadium or just an open space, and there are sneakers for a gym with good shock absorption. In any sports store you will be advised which model is suitable for your workout. Only not sneakers. The sneak has poor amortization, and if you work in them on the treadmill, the calves and feet will quickly get tired.

It sounds strange, but, nevertheless, do not come to the gym in slippers. Not only is it striking, but also unsafe. If you accidentally drop 15 kg on your leg, sneakers will soften the blow, but if you are in slippers - problems cannot be avoided. Of course, if you come to the gym this way for the first time, no one will expel you, but, most likely, they will be asked to come in sneakers in the future.

Without makeup

If you go to workout in the morning before work, then, of course, it is better to come without makeup and perfume. Mixing odors, especially harsh, in the gym can lead to the fact that someone will feel bad. Respect those who work out at the gym next to you. Everyone understands: if you work, you sweat - there’s nothing to be ashamed of.

If you go to the gym after working with makeup, remember that you will not interfere with painted eyes, but it is better to wash off the tonal base.

Complete the bag in the gym

Getting ready for the first time in the gym, it is important not to forget anything.

Towels, preferably even two. One small, which you can take with you to the hall, and the second, bigger, with which you will go into the shower after class. Sometimes in clubs, customers are given towels to their customers for free or for a fee. This is worth knowing in advance.
Personal hygiene products (shower gel, shampoo).
Water. As a rule, in each room there is water for universal access. If there is no such thing in your hall, you will have to take water with you. This is also better to know before the first lesson.
Sports uniform. In addition to sneakers, shirts and pants, do not forget to bring your socks. It may sound ridiculous, but it is their customers who most often forget.
If you practice without a coach, you can take a notebook and a pen with you to the gym. It will be more convenient for you to navigate in your program and record the number of approaches.

Do not be shy!

The first thing we see when entering the club is the reception. Here we are met by nice and pretty girls. Feel free to contact them with any question. If necessary, they will be sent to the duty instructor. If you see some unfamiliar simulator, you can come up and ask how it works, how to adjust it for yourself.

If you don’t know anything at all, take an introductory personal training session, where you will be shown and told how and what works, how it starts and what to do. Many come, miss a warm-up unknowingly and then get injured. There are many important points that someone has to tell you about.

Don't worry about your stuff.

In the locker room of the gym there are many individual lockers that are locked with a key. So that he does not interfere with his work and does not lie on the window-sills, hand him over to the reception to pleasant and nice girls. Just be sure to remember your number, so you do not take someone else by mistake.

For example, I forbid my clients to use phones during training. Because of him, we lose time, it is distracting and just annoying. Using the phone on treadmills in the gym (and some people manage to read from the phone directly on the track) is not safe. Of course, there are people who work 24 hours a day, and it is connected with the Internet or telephone. In this case, the phone is better to put aside and, if it will call, go answer. But remember that the intensity of the workout due to the phone drops twice. Training, which can be held in 45 minutes, stretches for an hour and a half.

How does the gym

The hall consists of several zones. Typically, cardio, core and stretch zones.

Once in the gym for the first time, many immediately go to the area of free weights. Girls for some reason rush to the bench for the press, and the boys stick to the bench press. This is fundamentally wrong. First you need to warm up the muscles and prepare the body for the upcoming load.

Cardio area in the gym

It is easy to calculate: there are bicycles, treadmills, ellipsoids, steppers.

Choose a treadmill or exercise bike and spend 15 minutes training on them in a light pace of torsion or running. After cardio strength training begins, so we move to the main hall.

Main hall

Here, as a rule, there are two zones: a zone of free weights and a zone of power simulators.

Free weights are dumbbells, barbells, chains, pancakes. It is very important to work with all this iron technically correctly, which is quite difficult for a beginner to do without a coach. Therefore, do not hesitate to contact a specialist gym. There is also the so-called “male zone”, where the “real quality” is going. There are also stands for bench press and squat.

Do not take the simulator in vain. You are not alone in the gym, perhaps someone wants to practice on the same simulator as you. It is not necessary, for example, to sit on a simulator as if on a chair to relax or respond to SMS. Made the approach, stand up, walk a bit, relax and return to the simulator. Or stand next to him, showing that you are still working on it.
Do not leave the simulator loaded. Be sure to disassemble for a free weight. When some weight is hung on the bar, everyone understands that they work with it. But if you left and didn’t take it apart, then maybe 40 minutes more will walk around her and think that you will return to her. If this is a leg press simulator, where you can shake 100, and 200, and 300 kg, then remember that not everyone wants after you to lift such weights.
Do not scatter dumbbells in the gym. Dumbbells after training must be put in place. Remember that you must leave everything as it was before you came to the hall.

Stretching zone in the gym

Training should be completed in this zone.

Some people do yoga here. Others - boxing. In the gym there will always be at least one punch bag and the minimum set for those who want to practice - gloves, bandages. Naturally, you will not spend sparring here, but you can work out the blows.

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