If this is the first time that you are hitting the gym then you certainly must keep a few points in your mind. So, for your convenience we bring to you a few tips before you begin gymming.
A gymnasium or gym is a structured and fully equipped place for an individual to fulfill his or her fitness goals. A good gymnasium provides with all the necessary tools and equipments one needs for exercising along with a qualified fitness instructor. Qualified fitness instructors are very well versed with the science of exercise and can guide you through a safe and effective workout regime. Many gyms offer the facility of a personal trainer. This is expensive but worth it routine, as you get to train under the constant eye of an expert and you’ll get sure shot results.
Working out in a gym also gives you motivation. When you see your fellow gym-members pushing themselves hard, you get encouraged and adhere to your routine even if you want to give up. You make some good friends and workout buddies too.
What to look for in a Gym?
1. Size of the gym
A gym should neither be too small in size nor too big. In a gym which is too small, you will have to wait for your turn on the equipments and that way you cannot keep up the rhythm of your workout. If a gym is too big, you will feel isolated and the idea of working out in a motivating gym environment will not be fulfilled. You may feel de-motivated not seeing enough people around.
Always choose a decent gym close to your house or workplace. This will ensure regularity with your workouts.
3. Fitness Instructors
The fitness instructors or personal trainers provided by a gym should be presentable and well groomed. They should be certified by a renowned organization. Talk to the trainers and do not hesitate to ask about their qualifications.
4. Equipment and Facilities
A gym should have separate sections for aerobic activities and weight training with enough space. In the cardio-respiratory section, the least a gymnasium should have is treadmills, elliptical trainers and a range of stationary bikes. The weight training area should consist of weight machines, cable set-up, various benches and a range of free weights such as dumbbells, barbells, weight plates and ankle weights. Medicine balls and Swiss balls can provide additional benefits. There should be a change room and locker facility also. If you want to leave for your office after your exercise session directly from the gym, make sure the gym has a shower facility.
Do not get attracted to too fancy stuff. The gym ambience should be clean, tidy, air conditioned and well ventilated. Lighting should be good and another very important aspect is good music. Good music keeps you going in the gym. The gym you choose should provide you with an environment which helps to energize and motivate your workouts. It is important that the overall environment makes you feel comfortable and in the mood for a good work.
Cautions to be observed before starting an exercise routine
- Always consult your doctor before beginning any exercise routine especially if you are already suffering from a disease.
- Disclose your medical ailments or recent surgery, if any, to the fitness instructor.
- Do not exercise when you have fever or flu. Exercising in fever or flu will make your condition worse and spread infection to other members.
- Always listen to the trainer. Learn the right way to do the exercises. This reduces the risk of injury and you get positive results.
5. Do not exercise when injured. Consult a sports injury specialist and strictly follow his instructions.
6. When lifting weights, especially free weights, always make sure you are under the supervision of a spotter. A spotter is a person who helps you out with your lifting and lowering the weights in the correct way and ensures that you exercise safely.
7. Hydration is very important before, during and after the exercise. You lose a lot of water and important body salts in the form of sweat and hence it is very important to replenish them. Keep sipping water every 15 to 20 minutes during the exercise. However, if you plan to work out for more than an hour, you may carry some sports drink as well. Consume 400 to 500 ml of water at least an hour before exercise to allow for excretion before exercise. Consume 450 to 600 ml of water after exercise to replace the lost water weight. Individuals will vary in terms of how much water drinking they are comfortable with.
8. Leave your cell phones at home or keep them in the locker. You should never talk on the phone while working out as it may prove hazardous to yourself besides disturbing your fellows.
- Gym shoes or cross training shoes and socks.
- Appropriate workout gear.
- Hand gloves.
- Hand towel.
- Water bottle or sports drink.
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