Find out what things you need to take to training, without which you will be uncomfortable to conduct a full training. Many athletes recall with pleasure their first visit to the gym, when everything was a novelty. At first, you have no idea about the lateral triceps or the Scottish bench. Now we will tell you about what to take with you to the gym and introduce you to the main things that you will encounter there.
First, let me congratulate you from the bottom of my heart on your decision to start attending the gym. Most often, new visitors appear after the New Year holidays. This is probably due to the fact that for most people the New Year is associated with serious changes. Of course, after a month or a maximum of two, the number of newcomers is sharply reduced, and only the most stubborn continue to go to the gym.
What awaits you in the gym?
Let's find out what the hall is today. The days when people trained in basements are in the distant past, and today there are fitness centers. In almost any city, it will not be difficult to find a place for training, and more often than not, when you open the door, the following elements will open in front of you:
- reception - here you will be provided with all the necessary initial information and sent in the right direction;
- dressing room - often equipped with personal booths and locked;
- showers and / or sauna - everything is clear here;
- directly to the gym - a room filled with sports equipment and equipment;
- professional fitness instructors - for a fee, they will help you solve various issues related to the training process and nutrition;
- fitness bar - you can buy a sports food, if you have not taken care of it in advance.
Of course, not every hall will have all these elements, but for us the hall itself is of the greatest importance, which most often consists of several zones. Now we will tell you a little more about each of them, and then you will find out what to take with you to the gym.
Cardio zone
You have already guessed the purpose of this element of the hall by its name and it is here that all those types of sports equipment that girls love to use are located: ellipsoids, exercise bikes, treadmills, steppers. You should always remember that any strength training begins with a quality warm-up and after the dressing room your path should lie exactly in the cardio zone.
Some people go straight to the equipment and exercise equipment and thus make a serious mistake. First, you need to prepare the body for the upcoming power loads in order to minimize the risks of injury. It should be said here that for many people this step is the first conscious decision to take up their health, after physical education lessons at school. There are statistics that eloquently confirm this fact and say that more than 80 percent of visitors to the halls have a level of initial training close to zero.
That is why you must first, as they say, "disperse the blood" in order to rid the body of stagnation. Begin each activity with a 10-minute treadmill or stationary bike. These are the simplest cardio equipment that no one has problems with. The warm-up should be done at an easy pace until the first sweat appears.
Modern simulators are equipped with various devices that allow you to control various parameters during training. First of all, these are heart rate, running speed, number of calories burned, etc. Note that you will need all these indicators, because for a high-quality workout, you need to keep a diary.
Free weights zone
This is where you will gain muscle mass, since only free weight work can bring maximum results. To work with free weights, dumbbells, barbells and chains are used. Note that dumbbells can be collapsible and non-collapsible. Vultures also come in several types, but with chains everything is clear.
Speaking about working with free weights, it is necessary to remind one rule - adequate working weights should be used only for the first time to study the technique of movements. If you do not have the opportunity to pay for the services of a trainer who can teach you all the technical nuances, then first work only with those sports equipment that are intuitive: a barbell and dumbbells.
Strength training area
This zone is the largest for any beginner athlete, as it contains various simulators. All of them are based on the principle of simple movement, the trajectory of which is set by the athlete himself. For most simulators, a characteristic feature is the almost complete correspondence of the movements performed on them with natural kinematics.
With this exercise equipment, you will be able to work out one or more muscle groups at the same time. This zone is called a power zone for a reason, since it is primarily intended for the development of an indicator of strength. At the same time, girls can also study here. We will not now dwell on the types of simulators and the rules for their use, since this is a rather big question, and today's article is intended to tell you about other things - what to take with you to the gym.
What should you take with you to the gym?
We got acquainted with the elements of the gym, let's find out what to take with us to the gym. It is quite obvious that you first need to purchase a gym bag. Some people prefer to use a regular package, but this is extremely inconvenient. An equally important element of your wardrobe is sports shoes and clothing.
When choosing shoes, give preference to sneakers. The tracksuit should consist of two elements: pants (shorts) and a T-shirt. We recommend purchasing sweatpants or shorts that can stretch. You will notice their advantages over the usual when doing squats or deadlifts. Any T-shirt of your choice will work, but don't use a tight one.
It is quite obvious that you will not go to the shower in sneakers after the session, and do not forget to bring your flip-flops with you. If your fitness center has a pool, then they are definitely indispensable. Many clubs provide a towel, but you should definitely take it with you when you first visit the gym. You will need a towel not only after a shower, but also in the hall itself. Place it on the bench, and don't forget to wipe it down after completing all your sets.
Water must be with you in the hall. Moreover, you should not drink carbonated, and the minimum volume of a bottle should be a liter. At the same time, there may be water coolers in the halls, and in this case a bottle is not required if you have no preferences in terms of a certain brand of water. It is also worth mentioning gloves, which are optional. This applies to guys, but girls should buy sports gloves, because you don't want to damage the skin on cancers?
Tips for beginner athletes
We told you what to take with you to the gym and what it is. However, beginners always have many questions, and now we will answer the most popular ones.
Duration of classes
If your level of initial training is low, then taking into account a 10-minute warm-up, it is enough to train for about 45 minutes. If you have already played sports before, and there was no long break between workouts, then an hour will be quite enough.
Training frequency
The first couple of months is quite enough and two sessions during the week. Scientists have proven that the most productive days for humans are from Tuesday to Thursday. Therefore, we recommend visiting the hall on the second and fourth day of the week.
Personal trainer
Even if you are limited in finances, you should spend the first few lessons, at least five, under the guidance of a coach. When buying a subscription, you should clarify this issue, since it is possible that the cost of the instructor's consultations is already included in the subscription price.
Is a subscription required?
It is quite understandable that in any room they want to keep a visitor, and for this you will be offered to purchase a subscription for a long time. We recommend that you take your time and if the hall offers only an annual subscription, then look for another club. Spend several lessons on a one-time ticket, and if you have no complaints, you can take a subscription for six months.
The best time to exercise
It all depends on you personally, and it is difficult to give specific recommendations. Again, if we turn to science, then the best in terms of performance are two time intervals - 12-14 and 16-17 hours. At other times, activity is much lower. However, scientists do not care if you still have to study or work. Thus, exercise at a convenient time for you, but do not change it. For example, you started attending the gym from 6 pm to 7 pm and stick to this time at all times. Remember that the regularity of the training is much more important than the time it starts.
Pre-workout nutrition
It is imperative to take food before training, but no later than an hour and a half before the start of the training. You should pay special attention to foods containing simple carbohydrates as well as protein compounds.
Training program
There are two options for the development of events:
- Ask your instructor for help.
- Learn the basics of bodybuilding on your own.
Everything is clear with the first point, but let's say a few words about the second. There is a lot of information about fitness on the net now. If you want to progress, then you have to educate yourself anyway.
What should you take with you to the gym? More information in the video below:
