What should newcomers pay attention to when going to the gym?

Notes for novices going to the gym:

1. Warm up first, then get on the treadmill:

Many first-time fitness people do not say anything as soon as they enter the gym. Go on the treadmill and run a few steps. In fact, this approach is incorrect. Before running, you should do warm-up exercises. Warm-up exercises can increase the temperature of the muscles, making them softer and less prone to strain. You can press your legs or do a few sets of squats first.

When a novice gets on a treadmill for the first time, he should first walk slowly and then jog for 15 minutes. It is best to maintain this exercise intensity for 3 weeks, and then slowly increase the amount according to personal physique.

2. Test your balance before practicing with large equipment:

According to statistics from an American organization, people who enter the gym for the first time will encounter more or less sports injuries within 45 days. . American bodybuilding champion Ruben reminds everyone that since large-scale equipment requires high flexibility and balance of the body, you must perform balance, stability and flexibility exercises for at least one month before practicing.

If you can’t squat while keeping your upper body upright, or you can’t keep your balance with one foot on the ground after closing your eyes, then don’t touch the large equipment in the gym.

3. Strength exercises start with dumbbells:

Many fitness novices when they first arrive at the gym want to practice all the equipment. Aerobic training equipment like treadmills, if you warm up In place, sports injuries generally do not occur. However, strength training equipment such as chest presses and barbells are not very suitable for novices to practice.

If novices want to practice strength, they can choose 3-5 pound dumbbells, place their hands on their chests, and do 12-15 press exercises in 2-3 groups.

4. 40 minutes is the best exercise time:

Many people will stay for several hours as soon as they arrive at the gym, using all the equipment, but they still feel unsatisfied. This can easily lead to fatigue and muscle soreness, and can cause sports injuries if you are not careful.

For fitness novices, 40 minutes is enough. You can spend 15-20 minutes jogging, 10 minutes doing strength training, and then do some flexibility training.

5. Wear jogging shoes and thick-soled socks to exercise:

Many people often wear flat cloth shoes or canvas shoes when exercising. The soles of these shoes are thin, and the foot muscles of novices In a relaxed state, it is easy to cause cramps or sprains. Therefore, it is best for first-time fitness people to choose jogging shoes, training shoes or thick-soled socks.

Extended information:

1. Items to bring to the gym:

1. The gym has showers. If you want to take a shower, you need to bring a change of clothes. Clothes, shampoo, shower gel, and towels are of course a must. If possible, prepare a sports towel so you can wipe away sweat at any time.

2. Water and a water cup are a must. After exercise, you need to replenish a lot of water. The gym provides pure water, and you can also bring your own functional drinks, but drinking water is the best.

3. Prepare a set of thin, loose, quick-drying, sweat-wicking sports tops and shorts, as well as sports socks and shoes. This is very important. You must change them first when you go out, otherwise you will not exercise After the smell, tut tut tut (cover face).

4. If you are a girl, remember to wear a sports bra. Boys do not necessarily need to exercise when going to the gym, so a sports bra is very important (Ps: you don’t want your breasts to be too bumpy).

5. If you plan to exercise for a long time, I am talking about long-term exercise that can really be done. It is best to prepare some protective gear, especially for injured parts of the body, waist protection, Knee pads, etc., at least a squat belt should be prepared.

6. Decide on the purpose of going to the gym, whether it is to lose fat or gain muscle, or simply to flirt with girls. If it is exercise such as treadmill, it is best to have sports headphones to listen to music or watch movies to spend a long time on the treadmill. After all, not everyone can persist with perseverance.

7. The last and most important point is, don’t feel inferior when you see an old bird, and keep a calm mind. Other people’s good figures are also built little by little.

It is impossible to practice Schwarzenegger tomorrow. Muscles are not a buff, they can just be used to strengthen the upper body.

Exercise is just for yourself, the method is correct, the attitude is correct, and you need to be persistent, have a good figure, and be able to flirt with girls (rich people, or those who are more handsome than Daniel Wu can ignore this sentence).

Reference materials:

Baidu Encyclopedia Gym