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For the first time on fitness: where to start?
Bashny.Net
So the choice is made, goals are set. You finally decided to get serious about mind and for my body, which regularly visit the gym. Of course, immediately raises many questions. What to wear? What is there to do? How not to look like a third-party object? Following a few simple tips will help you to quickly get a feel for the gym and fitness in General.
What to bring with you? For the hall you don't need anything supernatural. Anyway, while you are just starting out and not set records, it will be enough not to forget the following 4 ingredients:
1. Clothes — preferably specific sports that don't hinder movement, but do not RUB, made from stretchy breathable fabric. Correct form will help to avoid heat stroke, or blood circulation disorders.
2. Shoes — light sports running shoes for fitness workouts, with a solid sole that follows the curves of the foot.
3. Towel — to lay on the treadmill or wipe the sweat from his own body during a strenuous workout.
4. A bottle of water.
What to do? Any exercise should start with warm-up and finish the hitch. You need to set the body to intake more oxygen, warm up muscles and joints to develop. This will avoid possible injuries, sprains and poor health from the stress. A well-prepared body will respond better to the basic load, which increases the effectiveness of the training.
Start the workout with cardio trainer (treadmill, stationary bike, etc.), then do dynamic stretching.
Be sure to also complete the training by hitch — exercises to restore breathing, stretching and relaxing muscles that were active during exercise.
How to do? The beginner is better to start not from the rod and operate with its own weight and equipment with adjustable weights. With free weights you start working later, to strengthen the body and turning to the recruitment of muscle mass.
Usually the first 2-3 weeks, the newcomers are working on a circular exercise — working all muscle groups to prepare your body for more serious loads. Start with large muscle groups: thighs, back, chest, shoulders and arms.
The number of exercises, sets and reps depend on individual training goals.
Not too hard on the first workout. Fatigue and aching the next day the muscles can beat the desire to return to the gym.
How much to do? Limit yourself to 45-60 minutes. Over that time, the effectiveness of the exercises decreases, and triggered mechanisms exhaustion.
Between sets rest no more than 60-90 seconds. Between exercises 3-5 minutes.
The number of workouts per week depends on your goals, physical abilities and the program selected.
Cardio is optimal to do 3-5 times a week. Power and functional training — 2-4 times a week. But here we must take into account the individual capacity of the organism, its ability to recover.
How to eat? Organize your routine so that there is about 1.5-2 hours before training. After a workout, carbohydrate should close the window, and really is half an hour.
Working out at the gym, not starving, even if your goal is to lose weight. When lack of food the body will only get tired faster, and the energy to take muscle mass than fat.
Is necessary to consume your daily intake of calories, reducing the intake of fats with carbohydrates, and offsetting them with protein. Always eat Breakfast!
Eat smaller portions, but more often 4-5 times a day.
How to recover? Many people think that muscles grow and become stronger in training, but it is not. During exercise the body receives a charge accelerates and the fat burning process and muscle growth occurs during rest after a workout. Between training in the gym should be a day of rest. The body needs time to build muscle and recover.
Most importantly don't be afraid to come to the gym and start training. You will love and might even delay the cycle of a healthy lifestyle. Get satisfaction just everything! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook and Vkontakte, and we're Classmates
Source: fitfixed.com
What to bring with you? For the hall you don't need anything supernatural. Anyway, while you are just starting out and not set records, it will be enough not to forget the following 4 ingredients:
1. Clothes — preferably specific sports that don't hinder movement, but do not RUB, made from stretchy breathable fabric. Correct form will help to avoid heat stroke, or blood circulation disorders.
2. Shoes — light sports running shoes for fitness workouts, with a solid sole that follows the curves of the foot.
3. Towel — to lay on the treadmill or wipe the sweat from his own body during a strenuous workout.
4. A bottle of water.
What to do? Any exercise should start with warm-up and finish the hitch. You need to set the body to intake more oxygen, warm up muscles and joints to develop. This will avoid possible injuries, sprains and poor health from the stress. A well-prepared body will respond better to the basic load, which increases the effectiveness of the training.
Start the workout with cardio trainer (treadmill, stationary bike, etc.), then do dynamic stretching.
Be sure to also complete the training by hitch — exercises to restore breathing, stretching and relaxing muscles that were active during exercise.
How to do? The beginner is better to start not from the rod and operate with its own weight and equipment with adjustable weights. With free weights you start working later, to strengthen the body and turning to the recruitment of muscle mass.
Usually the first 2-3 weeks, the newcomers are working on a circular exercise — working all muscle groups to prepare your body for more serious loads. Start with large muscle groups: thighs, back, chest, shoulders and arms.
The number of exercises, sets and reps depend on individual training goals.
Not too hard on the first workout. Fatigue and aching the next day the muscles can beat the desire to return to the gym.
How much to do? Limit yourself to 45-60 minutes. Over that time, the effectiveness of the exercises decreases, and triggered mechanisms exhaustion.
Between sets rest no more than 60-90 seconds. Between exercises 3-5 minutes.
The number of workouts per week depends on your goals, physical abilities and the program selected.
Cardio is optimal to do 3-5 times a week. Power and functional training — 2-4 times a week. But here we must take into account the individual capacity of the organism, its ability to recover.
How to eat? Organize your routine so that there is about 1.5-2 hours before training. After a workout, carbohydrate should close the window, and really is half an hour.
Working out at the gym, not starving, even if your goal is to lose weight. When lack of food the body will only get tired faster, and the energy to take muscle mass than fat.
Is necessary to consume your daily intake of calories, reducing the intake of fats with carbohydrates, and offsetting them with protein. Always eat Breakfast!
Eat smaller portions, but more often 4-5 times a day.
How to recover? Many people think that muscles grow and become stronger in training, but it is not. During exercise the body receives a charge accelerates and the fat burning process and muscle growth occurs during rest after a workout. Between training in the gym should be a day of rest. The body needs time to build muscle and recover.
Most importantly don't be afraid to come to the gym and start training. You will love and might even delay the cycle of a healthy lifestyle. Get satisfaction just everything! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook and Vkontakte, and we're Classmates
Source: fitfixed.com
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