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Do you want to lose a few extra pounds, work on your figure? Exercising in the gym will help you achieve the desired goal, but you need to follow a few rules. How to train in the gym to make your training he althy and effective?

How to train in the gymto make your training as effective as possible? First of all, it is important to choose the right place for exercise and plan your training: choosing the right activities and their intensity. In a hurry, you should not forget about warm-up and cooling down necessary for an effective (and he althy!) Training, as well as planning time for detraining. Find out 5 answers to the questionhow to exercise in the gymto get the expected results.

1. Choose a good gym

Equally important as analyzing the way of exercising in the gym is choosing the right place for training. What to consider when choosing a gym? First of all, its equipment - a strength zone with free weights (benches, barbells, dumbbells are a must) and the number of machines available in the gym - it should include equipment that allows you to develop the muscles of the entire body. Also take a look at the cardio zone - will you find treadmills, stationary bikes, ergometers there?

Of course, the price is not without significance - contrary to appearances, large chain stores do not have to be more expensive than small gyms - they have more customers, so they can afford discounts. Also remember about the location so that you are never too far to the gym. Another thing is the hygienic conditions in the gym and the number of lockers or showers - standing in line for them is not a pleasure.

When choosing the right gym for yourself, it is worth asking your friends about what they use and whether they are satisfied. Currently, many places offer the first entry for free - it is worth using this option to be able to see them from the inside.

2. Learn the technique of exercising on machines

If you are just starting your strength training, first of all focus on mastering the proper technique of exercises on the machines. A professional instructor should help you learn how to use them - it is a good idea to buy your first lesson from a specialist who will introduce you to the secrets of strength training. Then you can practice on your own.

Take into account that from your first workout onin the gym, you shouldn't go out staggering with fatigue. On the contrary - the idea is to prepare the muscles for intense effort without overloading them. When starting training on machines, focus primarily on the correct performance of exercises, and not on breaking records in the number of repetitions and weight lifting. Start with the largest muscle groups: back, chest, abdomen and legs, and then work your way down to the smaller areas such as the triceps and biceps.

See how to operate the machines that are most often found in gyms:

3. Establish a training plan

Training in the gym will be the more effective, the better prepared. Therefore, it is necessary to prepare a training plan. You need to take into account the type of exercises you do, the number of series and repetitions, and their intensity. The time between the repetitions / sets and the duration of the training itself and its frequency during the week are also important. It is best to ask a trainer for help in preparing the plan, who will allow you to choose the exercises so as to achieve the best results with a minimized risk of injury.

It is also important to adapt the exercises to the goal we want to achieve. Many bodybuilders include elements of cardio training in their training plan to improve fitness and burn calories faster. In turn, 5x5 training helps build muscle. For advanced users, there is also a split training, during which exercises for each muscle group are performed separately. On the other hand, circuit training is 2 in 1 - it combines the features of endurance and strength training. An example of such training is Full Body Workout. Remember to warm up before each training session and to do stretching exercises afterwards, and that an important part of your training plan is to train.

Get tips on how to create your own training plan:

Worth knowing

Strength training will be more effective if:

  • you vary the level of exercise intensity: after intensive training, the next muscle group should be lighter;
  • prepare a training plan thinking long term: plan both the next few training sessions and those for the next six months;
  • you will define the goal of the training and, taking it into account, you will diversify the exercises, preparing e.g. for mass training, for sculpting, for strength improvement;
  • you will exercise at least 3 and no more than 6 times a week, carefully observing your body's reaction;
  • your training session will not be shorter than 40 or more than 60 minutes;
  • days you don't trainstrength training, you will use cardio training or exercise with light loads.

4. Choose the right load

The selection of the right load is one of the conditions for effective strength training. Unfortunately, we often do not do this well. We overestimate our abilities, choosing too much (i.e. exceeding 80% of the maximum weight) load, which results in a poor technique of performing repetitions, overloading the joints and an increased risk of injury. On the other hand, underestimating your abilities (exercising at the level of 50% of the maximum weight) and choosing too light loads will make strength training ineffective, because it will not involve the white muscle fibers responsible for weight gain and muscle strength growth.

Remember that when you start training in the gym, you should work with a small load - one that allows you to perform repetitions easily and correctly. The goal is to learn a technique, and in order to learn it effectively, we must be able to perform the necessary movements without any problems. The load can be increased systematically - along with the development of the training experience.

Read how to calculate your maximum weight and choose the optimal load:

5. Remember to warm up and cool down

If you assume that it is not worth wasting time warming up in bodybuilding training, you are wrong. Warming up not only helps to prevent injuries, but, as the name suggests, it also warms the body and stretches the muscles. What is the conclusion? The stretched muscle also increases the volume of blood vessels and the muscle absorbs about 20 percent more blood. More blood, in turn, means more oxygen and nutrients in the muscles, which gives them more energy. The bodybuilding warm-up should include dynamic stretching exercises, exercises for motor coordination, as well as strength activities involving the part of the muscles that we want to work on during a given training. Perform 2-3 series of a dozen or so repetitions with light loads - up to 70 percent of the value of the load performed during the actual training.

The cool down is as important as the warm-up, as it allows tired muscles to recover better after training, and also speeds up the process of fat burning. Cooling down is also very important for the proper functioning of the circulatory system - as you exercise, the veins widen to allow blood to be transported to active tissues. Suddenly stopping exercise causes blood to pool and disrupts your cardiovascular system. The best way tocooling down are stretching exercises, e.g. bends. It is also worth taking a cold shower (initially the water does not have to be cold, you can reduce its temperature gradually) and, if possible, massage.

See what the warm-up in front of the gym should look like:

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Bodybuilding