Exercising in the gym or at home is definitely very beneficial for your mental and physical health. So much that books can be written about this topic alone. The important topic in this article is the start of training in the gym.
In this article from Vitamin, we bring you a simple guide and help you get familiar and comfortable with the gym environment and better follow your sports goals. Also, congratulations on taking the first step towards a healthier and fitter lifestyle!
\n\n\n\n\n\n\n\nWhat are the benefits of exercising in the gym?
\n\n\n\n\n\n\n\nIn general, doing sports and exercise has many benefits and can make your mental and physical condition much better. In this section, we discuss the benefits of exercising in the gym.
\n\n\n\n\n\n\n\n1. Cardiovascular health
\n\n\n\nOne of the primary benefits of exercising in the gym is improving cardiovascular health. The gym provides you with a lot of equipment for aerobic activities, such as stationary bikes, treadmills, ellipticals, etc.
\n\n\n\nAerobic group classes such as dance and Zumba are also available in the club; These exercises strengthen your cardiovascular system very well and protect you from the risks of cardio-pulmonary diseases.
\n\n\n\n\n\n\n\n2. Increase body strength and endurance
\n\n\n\nWorking with weights and machines is very common in the gym. Resistance training with weights or machines helps increase muscle strength and endurance, which in turn improves your posture, balance, and overall quality of life, keeping you injury-free.
\n\n\n\nThis type of exercise (resistance training) also increases bone density, which is especially important for older people and to prevent osteoporosis.
\n\n\n\n\n\n\n3. Increased flexibility
\n\n\n\nAnother benefit of exercising in the gym is increasing the flexibility and range of motion of joints and muscles. Many gyms offer stretching classes such as yoga and pilates, which are very effective for improving range of motion and building a flexible body.
\n\n\n\nThe benefit of flexibility is that your balance will improve, your body will become stronger, you will be safer from injuries and you will feel better too!
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n4. Reduce stress and boost mood
\n\n\n\nBut so far we have only talked about the physical benefits of sports and the gym, bodybuilding in the gym has many benefits for mental health in addition to the physical benefits. Exercise releases endorphins that boost mood, reduce stress and anxiety, and improve cognitive function.
\n\n\n\nNow imagine that all these benefits of exercise are in the gym, going to the gym can provide a social environment and support system for people interested in exercise. Having an athletic friend or participating in group sports classes will strengthen your motivation and responsibility. Going to the gym will ultimately give you a healthy lifestyle with healthy habits that will improve your quality of life in many ways.
\n\n\n\n\n\n\n\nGuide to start training in the gym for beginners
\n\n\n\n\n\n\n\nStarting a gym can be both exciting and stressful, especially if you’re new to the gym. For this reason, we will bring all the points of starting bodybuilding in the gym step by step.
\n\n\n\n\n\n\n\nDetermine your goal first!
\n\n\n\nFirst of all, determine your goal or goals for working out at the gym. What is your goal? Weight Loss? Muscle Building? Building a fresh and fit body? Improve cardiovascular health?
\n\n\n\nIt is very important to know where you want to go. Your goals should be specific, achievable and realistic.
\n\n\n\n\n\n\n\nGo gradually!
\n\n\n\nBe careful not to start exercising in the gym too fast! Start with light and reasonable weights and your exercise session should not be too long so that your body gradually adapts and adjusts to the exercise.
\n\n\n\nConsistency is the key to success in sports. Gradually increase the intensity and duration of your exercises. This will help prevent injury and increase your progress. Be sure to train under the supervision of a trainer and proceed with a basic plan. You can get your suitable program from vitamin trainers right now. They are available until the end of the program and answer your questions.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nDon’t forget to warm up and cool down!
\n\n\n\nAlways start your gym session with a few minutes of warm-up to prepare your muscles and joints for exercise. Warming up includes dynamic stretching, light cardio or performing bodyweight exercises without weights.
\n\n\n\nAlso, cooling down after a workout will get you ready to leave the gym and prevent post-workout muscle soreness. Use static stretching and gentle movements to gradually lower your heart rate.
\n\n\n\n\n\n\n\nLearning the basics of movements
\n\n\n\nIn your first training session, don’t think about doing something extraordinary or lifting heavy weights! Rather, just pay attention to learn basic and correct movements and techniques. Mastering the correct form and technique maximizes the effectiveness of exercises and minimizes injuries.
\n\n\n\nBy installing the Vitamin application, you can access all sports movements for free and see the explanation and video of the movements!
\n\n\n\n\n\n\n\nListen to your body!
\n\n\n\nBe sure to pay attention to your body and adjust the exercise accordingly. If you feel pain or discomfort during exercise, stop the exercise and ask the trainer for advice. Rest and recovery are just as important as working out in the gym. Adequate sleep, proper nutrition, and adequate rest will help your body repair and become stronger.
\n\n\n\n\n\n\nDrink a lot of water and take care of your nutrition!
\n\n\n\nDrink water before, during and after working out at the gym to stay hydrated. From day one, consider a balanced meal plan that includes lean proteins, whole grains, fruits, and vegetables, and ask your trainer to guide you through this.
\n\n\n\nHealthy eating habits are very necessary to achieve fitness and provide the necessary energy for sports performance.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nWhat should I do on the first day at the gym?
\n\n\n\n\n\n\n\nOn the first day of the club, you have to do a series of things and learn a series of things. Talking to the trainer and getting to know the equipment of the gym and performing the movements correctly is one of the tasks of the first day. Other things we recommend you do on the first day of exercise in the gym are:
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- In the first session, start your workout with a 10-minute warm-up of walking or jogging or other aerobic exercises. \n
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- First, warm up with some very light exercises, then choose a weight that is heavy for you, but bearable, and exercise as instructed by the trainer. Rest at least 2 minutes between each exercise. \n
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- The exercises of the first day can include basic bodybuilding movements, or full body exercises; Enjoy your workout and don’t try to push your body on the first day! \n
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- Pay attention to drinking water while exercising in the gym. Drink enough water! \n
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- After you finish your workout, do some cool-down exercises for a few minutes. Cooling down causes the heart rate to slow down and the body slowly returns to its normal state. \n
How should I start my first workout at the gym?
\n\n\n\n\n\n\n\nTo start exercising in the gym, first warm up your body. Warm up for about 10 minutes, then start your workout according to the fitness program that the trainer has set for you. To begin with, it is better to start with simple and basic exercises; If you are a very beginner, you can do the exercises without weights (i.e. do not put weights on the machine). For example, you can start with cardio and basic strength training such as squats, shoulders, back and legs. These exercises include walking and jogging, squats and shoulder presses, etc.
\n\n\n\nWe recommend starting slowly and increasing the intensity of the exercise gradually. As your endurance improves, gradually increase the duration of the exercise. Exercise for 30 to 60 minutes most days of the week.
\n\n\n\n\n\n\n\nIs the first day of the gym difficult?
\n\n\n\n\n\n\n\nNo; The first day of exercise at the gym isn’t too hard, but tomorrow and tomorrow will be harder! While the exercises are really fun and easy, the first time you start weight training, you’ll be sore. You’ll feel pain in muscles you didn’t even know you had.
\n\n\n\nThis is the result of the initial shock of training pressure to a body that has not had much movement and training. Continue to train consistently with a smart training program, and this intense soreness will subside in about two weeks and be replaced by muscle strength and endurance.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nWhich exercises can only be done in the gym? (introduction of club exercises)
\n\n\n\n\n\n\n\nExercises that require machines or equipment are called gym exercises. There are various equipments in the club; Such as barbells, weight plates, dumbbells, fitness machines, cable machines, treadmills, stationary and elliptical bikes, etc., which you cannot get all of them at home. Below are some examples of gym exercises:
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- chest press \n\n\n\n
- The front of the machine \n\n\n\n
- Shoulder press \n\n\n\n
- The back of the device \n\n\n\n
- Underarm with drawstring \n\n\n\n
- Squats with the Smith machine \n
Is it okay to go to the gym every day?
\n\n\n\n\n\n\n\nGoing to the gym every day? no problem; Although in general, you don’t have to exercise every day; Especially if you do vigorous exercise.
\n\n\n\nIf your exercise session is relatively short and of moderate intensity, doing exercise every day is fine. If your exercise is hard and stressful, you need to rest and you should not go to the gym every day. It is better to consult your instructor about this.
\n\n\n\n\n\n\n\nHow often should I go to the gym to do exercises?
\n\n\n\nUsually, one to two rest days per week are recommended when setting up a training program, but sometimes this can be one day less or more. As long as you don’t push yourself too much or your mind and body enjoy the exercise, there is nothing wrong with exercising daily.
\n\n\n\n\n\n\nHow long should I train in the gym as a beginner?
\n\n\n\n\n\n\n\nAs a beginner, you can start with 30-minute daily sessions (moderate intensity exercise) and gradually increase this amount. Or have three longer training sessions (for example 1 hour) every week and do high pressure training. The important thing for beginners is to “gradually” increase the intensity and amount of exercise.
\n\n\n\nThe duration of exercise should be to the extent that you enjoy it; Without being too hard on yourself, especially during times of illness or injury.
\n\n\n\n\n\n\n\nWhat is the best time to exercise in the gym?
\n\n\n\n\n\n\n\nBetween 2pm and 6pm, your body temperature is at its highest. This means your body is primed for exercise and potentially the most effective time of day to exercise.
\n\n\n\nAlso, the morning hours and even the night can be a good time for training, for a series of athletes; But in fact, there is no “specific” hour as the best time to exercise. A lot of research has been done about the best time to exercise and the result is:
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- Exercise and exercise itself is important, not the time of doing it! Yes, what really matters is finding a time of day that works for you and then sticking to it. \n\n\n\n
- Your exercise time should be fixed; For example, if you train at 7 o’clock, exercise at the same time every session. By keeping your workout routine consistent, you can get more out of your workout. \n
final word
\n\n\n\nStarting exercise in the gym will be a good and pleasant event for you and will help increase your physical and mental health. In this article, we tried to bring all the tips you should know about sports and bodybuilding in the gym. If you have any other questions, write in the comments section and the vitamin expert will answer.
\n\n\n\n\n\n\n\nSource: mensjournal – verywellfit
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