It is currently fashionable to lead a healthy lifestyle. Its integral component is sport. There is a wide variety of workouts for every taste. Read about it in the article.
What is training?
Before you start training in the gym, you need to understand what the word "train" means. According to the dictionary of the famous Russian linguist Ozhegov, as well as his other colleagues, it carries the following meaning: to do something in order to improve certain skills.
Training in the gym is almost always aimed at improving any group of physical skills. For example, playing sports, you can develop in yourself such qualities as endurance, strength, speed, agility, flexibility and others. However, it is impossible to improve only one of these qualities. In any case, the level of each of them will increase, just one of them will be developed more than the others. In addition, it is impossible to build muscle or lose weight in only one area of the body: training affects the entire body indiscriminately.
Gym selection
Drawing up a training program in the gym depends on what equipment it is equipped with, what simulators work in it. Since each person comes to the gym with specific goals, he must first make sure that he is not forced to pull the bar, if he wants to lose weight at all. Therefore, you need to choose the right room for sports. There are various types of them:
- Fitness rooms. Great facilities to lose weight and exercise on the treadmill.
- Halls for playing basketball, volleyball, soccer and others.
- GYM's. Here you can find cardio and weight training equipment. These halls are suitable for those athletes who combine several types of training at once.
- Universal halls are suitable for those who do not know what system they want to train in. They are equipped with the necessary simulators and equipment for practicing any sport.
Types of Training
When a person decided that he wants to play sports, found a suitable gym, he should think about another issue. Namely: how he will train. This is not about the form and schedule of classes, but about the type of training. Here are what they are:
- Interval workouts in the gym can be combined with others. This view allows a person to quickly get comfortable on a treadmill, for example.
- Cardio workout. They help prepare the body for high loads and simply improve your appearance. These include jogging, hiking, cycling.
- Strength training is the most debilitating. People who want to build muscle mass choose this type of sports.
Workouts for girls and women
There is a wide variety of programs by which you can conduct training for women in the gym. Each girl begins to go to the gym for various reasons. Someone wants to lose weight and get rid of cellulite, someone wants to tighten the body. Others try to get back in shape after giving birth. In any case, each member of the fair sex can find a suitable workout.
In order to properly build a program of classes in the gym, you need to understand how certain groups of exercises affect the female body.
Cardio loads help you lose weight. Even if a girl wants to make the muscles embossed, she should not neglect this stage of training, because the fat layer also hides the most inflated muscles.
Strength training in the gym for girls is an essential part of sports. Weighted exercises allow you to work out those muscles that the fair sex wants to make embossed.
Exercises such as twisting and lifting legs help to work out the abs. And you can make the lower limbs stronger and more beautiful with lunges with dumbbells and squats with a barbell.
Cardio training
This type of exercise should be present in any workout. Firstly, it improves blood circulation and makes the circulatory system more effective. Secondly, regular cardio loads make a person more resilient, and sometimes faster. Thirdly, they help many people lose weight. And fourthly, they are available to all comers.
Why? The fact is that cardio training involves a long movement. Therefore, walking, running, swimming, skiing and cycling remain the most popular exercises. Anyone, even if he does not have the opportunity to attend the gym, can perform cardio loads in everyday life.
However, in the gym, under the supervision of experienced trainers, cardio training will be more effective. There is a complex of aerobic exercises, which is advised to many people who decide to go to the gym:
- Exercises on the track for running. They need to be performed within five to seven minutes.
- Jumping rope. The duration of this exercise is about two minutes.
- Riding a stationary bike for two minutes.
This complex must be performed twice with a break of one minute. At the beginning of the training process, the maximum duration of aerobic exercise is twenty minutes. Subsequently, you need to gradually increase it to forty minutes.
Workouts for teens
Children aged 12 to 16 often come to the gym, not even knowing what they want to do here. Their goal is to improve their body, but they don’t think about the means. As a result of this, they may exercise incorrectly or be seriously injured.
Training in the gym for beginners and adolescents should be made on the basis of the level of physical capabilities of a person. It is important to understand that children under the age of 16 are not ready for heavy loads. Even if they had been involved in sports before, they had better time off with weight training.
This is because the children's skeleton is still being formed, and playing sports that are not of age can lead to various injuries. As a rule, the spine suffers the most. In addition, a teenager who starts strength training early can stop growing.
If the child is not ready to give up strength training, he, first of all, must combine them with cardio loads. In addition, his own weight will serve as a burden. Instead of lifting the bar, he can do pull-ups or hanging exercises.
Starting from 16 years old, a teenager can enter strength training into a workout. However, you need to do this correctly, so it is best to seek the help of a professional trainer.
Weight Loss Workout
Many people who want to play sports come to the gym for a simple reason: they want to lose weight and make their muscles “visible”. This is because under the layer of the layer of fat, not a single muscle will be visible, even if a person pumps muscles for a long time.
Before you begin classes, you need to understand: training in the gym for weight loss consists of several components. Having missed one of them, a person will not achieve the desired result:
- Warm up . This unit allows you to prepare the body for physical activity and prevent the risk of injury. Warming up does not take much time: only fifteen minutes is enough to warm up the body. To do this, you can run, bend or squat.
- Cardio loading, or exercises called aerobic. Within the forty minutes allotted for this phase of training, a person will burn fat deposits.
- Strength training is aimed at working out individual muscle groups. It usually lasts about fifty minutes.
- Stretching serves as the final stage of training. It is performed so that the muscles do not look pumped, but look harmonious.
Training for men
Men who decide to attend a gym, most often pursue one goal - a set of muscle mass. It is rare that they wish to lose weight. This is the prerogative of girls.
Workout in the gym for men should consist of a warm-up, cardio loads, a power unit and a stretch. You can not miss any of the stages, because this will reduce the effectiveness of classes and, of course, increase the risk of injury. This training program in the gym for men and women is the safest, so you can’t arbitrarily rebuild it and skip any stages.
Members of the stronger sex should understand that classes in the gym will be beneficial if they are carried out wisely. The regularity and correctness of the exercises is important, therefore, before starting the training process, it is better to consult a professional. In addition, you need to work out all muscle groups. You need to make a schedule of classes and set aside certain days to work on various muscle groups.
Warm up
Whatever training program a person chooses, it is important to understand that warming up is an integral part of playing sports. It does not take much time. There is a wide variety of workouts, both for warming up the entire body, and for preparing certain muscle groups for classes.
It is very important not to neglect the workout. At the same time, the exercises included in this stage of the training should to a greater extent warm up those muscle groups over which work will be carried out. During the warm-up, it is necessary to prepare the whole body for classes, for example, to jump on a skipping rope or to jog several laps. And when the time comes to stretch individual muscle groups, more attention should be paid to those that will be worked out on that day.
You can not leave any muscles and joints without a warm-up. Even if it seems to a person that during training certain muscles will not be affected at all, they still need to be warmed up to avoid injuries.
Beginner Mistakes
Many people are sure that you cannot drink water during sports. This opinion is fundamentally wrong, because the fluid allows you to gain strength and perform exercises more effectively.
There is no need to visit the hall daily. Workouts for losing weight or gaining muscle mass are carried out three times a week. It’s important to have a clear schedule for classes.
You do not need to constantly perform the same exercises: it will be much more useful and interesting to diversify the training process with new tasks.
Sports uniform
Any person leading an active lifestyle and taking time for sports will advise a beginner to choose comfortable clothes and shoes for training. Indeed, the whole course of the training process may depend on such trifles.
First of all, you need to purchase a loose T-shirt or T-shirt made of cotton or linen. Synthetics, silk and other materials for sports are not suitable, as they interfere with the flow of air to the body. During training in the gym, a person sweats a lot, and clothes made from natural fabrics absorb sweat drops best. Pants and shorts also should not constrain movements. They must be made of cotton or linen for the same reason as the shirt.
As for shoes, each athlete chooses the most comfortable model. However, sneakers with lacing or velcro with thick soles are best suited for sports. This is done so that a person does not feel every pebble under his feet. Special shoes for sports are made of breathable materials that allow sweat to evaporate, and sneakers - not to smell.
The best workouts in the gym are those during which a person has not received any injuries. In order to minimize this risk, you need to take care of protection. This category of sportswear includes knee pads, elbow pieces, and gloves. Special gloves increase friction between hands and shells, making them less slippery. This, in turn, reduces the risk that a person will fall from the simulator or projectile and receive any kind of injury.
Athlete Nutrition
A person who plays sports should make the right diet. He should refuse flour products, sweets, fatty and fried foods. You can replace them with bran bread, dark chocolate, marshmallows. It is better to cook food not in a pan, but in a double boiler.
The athlete's diet should include vegetables and fruits. They must be eaten daily and not neglected by these products. At the same time, a person engaged in the gym performs exercises to gain muscle mass, so he needs to use as much building material as possible - protein. Most of it is found in fish, dairy products, eggs and meat. Therefore, a vegetarian and an athlete are incompatible concepts.
Music for training
In order for a person not to quench his desire to train, and he worked intensively, it is important to choose the right musical accompaniment.
For gymnastic training, as well as stretching exercises, calm music is best suited without pronounced bass. This will allow the athlete to perform the exercises at the optimum pace without risking breaking a ligament from a sudden movement.
Faster music for training in the gym should be reserved for running and other cardio loads. According to statistics, most people go to the beat of the beats playing a song. Thus, a person can increase the pace of walking, running or exercising on a bicycle simulator using music.
Music for training in the gym should not distract the athlete. Therefore, it is better to refuse to listen to your favorite motivating tracks during strength training. As stated earlier, people often move to the beat of the bass. Out of habit, increasing the speed of movements or abruptly performing an exercise, for example, with a barbell, a person can not only ruin the projectile, but also get injured: sprain, dislocation, bruise or even a fracture.