How to exercise effectively in the gym?
The gym became very popular. And rightly so, because it's a great way to lose weight, develop strength and shape an impressive silhouette. There is only one condition: you need to know the rules of strength training.Many people start exercising in the gym without knowing how the training should be constructed. Unfortunately, not every gym has an instructor who takes his tasks seriously and takes care of the students of strength sports. So it is worth to get to know at least the basics of proper training. This is important, because poorly planned training does not bring any results, but it may end in an injury.
Exercises in the gym principle number one: muscles must rest
The main mistake is excessive involvement and appearance at the gym every day. This is how professionals can train, but behind them are years of exercise, they have a properly designed diet and wellness. It is worth knowing that everyday exercises are not effective at all - muscles need rest and regeneration in order to work properly. Whether your goal is weight gain or sculpture, take a day off between training sessions. Of course, you can use these days for an alternative form of activity: a little swimming or walking will not harm you.Exercises in the gym principle number two: practice the whole body
Every spring, crowds of newcomers appear at the gyms in order to create an impressive chest and radiator on the stomach before the summer holidays. Meanwhile, concentrating on selected parts of the muscles is a mistake. First of all, the muscles are interconnected, so the training of the abdominal muscles must be accompanied by training of the back. Otherwise, the effect of the exercises will be a posture and curiosity-looking silhouette, which is often presented by seasonal athletes. These men proudly show an elaborate chest and carved belly on the beach, and on top of that.... Lean, muscular legs.Exercises in the gym principle number three: increase the load rationally
Don't grab the heaviest barbell right away, it's not a competition. The most common sin for beginners of gyms is to overestimate their abilities. Meanwhile, a well-chosen weight is one that allows you to perform the whole series, while the last repetitions require a lot of effort.Exercises in the gym principle number four: always warm up
Warm-up is the key to success in sport and to.... safety. If you skip this element of training, you may suffer an injury that will exclude you from training for many months. Aerobic machines are great to warm up: orbits, paddles, treadmill. You can also warm up the room yourself.Exercises in the gym principle number five: appropriate diet
This is not about professional nutrients and supplements. It is important that the diet is high in protein, you must also remember about the right number of meals. You can't go to the gym hungry, but also overeating. Always remember to eat something after training - it should be a protein meal, you can reach for ready-made regeneration preparations. I don't need to remind you that in the diet of a person seriously engaged in strength sports there is no room for alcohol and stimulants such as cigarettes?
How do you recover from gym exercise?
In order to beat fatigue, the first thing to do is to get a solid night's sleep. Experts say that we sleep 2 hours less than we did even 50 years ago. The minimum sleep a middle-aged person needs is 6 hours. Young people should sleep 8 - 9 hours. We don't usually allocate that much time to sleep. We work at night, study, have a social life and finally sit in front of the TV. After a short night's sleep, we get down to our duties at work or at home, feeling tired first thing in the morning. It is the body that demands sleep. Another prerequisite for not feeling constantly tired is good nutrition and drinking plenty of water. It is not without reason that nutritionists constantly admonish that 2 litres of water is a must. On the other hand, a healthy diet includes coarse bread, thick cereals, fruit and vegetables. Unhealthy fats and sweets should be limited. The culture of junk food that has been prevalent for some time now, eating anything in a hurry, not only makes us overweight, but also makes us feel tired. Heavily digested foods put unnecessary strain on the stomach and intestines and give a feeling of heaviness.
Paradoxically, fatigue can be removed through movement. Of course, not through strenuous exercise in the gym or competitive sport, but through moderate movement, such as walking, dancing or swimming. Sometimes a short rest at the weekend is not enough to feel rested, especially as there is no shortage of activities during the days off. To beat fatigue, it's best to get away for a week or two and not do anything against yourself. This is the time to focus on your own needs without conforming to others. It's a time to do what you feel like doing and without any remorse.
