How to choose a gym?

How to choose a gym?

Someone before, someone later, comes to the idea that it’s time to start practicing yourself, lose weight, pull up the figure, pump up the muscles, and then the main question arises, how to choose a future gym that will allow you to engage in fitness or bodybuilding.

At the first stage, when the idea to go to the gym was ripe, it is necessary to decide on the choice, because there are many fitness centers in almost every city, and among all this diversity you need to choose only one that will meet all your criteria in order for the training to take place comfortable and effective.

Choosing the right gym

Before, finally stopping your choice on a specific gym, we recommend that you get acquainted with our tips and recommendations that will help you spend your financial resources and time more effectively to achieve a beautiful, athletic figure.

The purpose of the gym

Not all fitness centers are equipped with the necessary equipment for carrying out full-fledged strength training, some have mostly treadmills, exercise bikes, ellipsoids (such gyms are “sharpened” for aerobic training, that is, to lose weight, lose weight), others, have a lot of collapsible dumbbells and bars, a platform, various vultures, a lot of pancakes and bars under the bar (that is, the inventory involves explicit increases in strength and muscle growth).

The first option is more suitable if your task is to burn fat, the second option is suitable for those people who want to build muscle, pump up, so based on the equipment available in the gym, you can already make a conclusion whether it is worth visiting it or not.

To find out what kind of equipment is most likely to be in one or another gym, it’s enough at the entrance, ask for a tour around the hall from the administrator or a fitness trainer, or find their group on social networks (instagram, facebook), in which probably there will be a photo of the hall and the inventory, which is there).

A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym
A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym

The cost of the subscription to the gym

In many cities, it has long been practiced to sell, not only a monthly but also an annualsubscription, the cost of which can be completely different, and everything will depend on the status, name, location of the gym, and of course on the presence / absence of this or that training equipment, the area of ​​the premises, various free / paid services (swimming pool, massage, solarium, sauna).

As a rule, people who have a high enough income who are willing to pay a small amount for comfort, go to expensive, premium, VIP fitness centers, all the rest are satisfied with the average and low quality of the hall. But sometimes, it even helps to tune in to the training, immerse in the working atmosphere of the gym, plunge into the days of Arnold Schwarzenegger’s “basement rockers.”

Therefore, if your financial resources do not allow you to visit expensive fitness centers, find economy class rooms, do it simply, thanks for example to the notorious 2gis program, specify your city, and in the search type “gyms”, in the window that appears, which are in your city, indicating the phone, the schedule of work, the cost of the subscription, photos and reviews, it is very convenient and simple.

The leading positions of VIP or premium class are occupied by WorldClass, the cost of a monthly subscription in such a gym is usually $ 100-150, as for the economy class.

Money (dollars) and dumbbell on a dark background
Money (dollars) and dumbbell on a dark background

Schedule (mode) of the work of the gym

One of the most important criteria for choosing a gym is its mode of operation, because sometimes the main work activity ends very late, and the halls that work until 21:00, have to “weed out”. The same applies to gyms that start opening at 9-00, they obviously will not suit people who are used to training in the morning, before the main job.

Strength training  2-3 times a week, for 30-45 minutes (many are still in this mode of training, because they do not want to change the usual gym with an inconvenient work schedule for them), almost to nothing, except for an empty purse and empty Spending time will not result, due to the fact that you will not have enough time to fully implement all the repetitions with the observance of the rest time between the approaches.

Hurrying to perform the exercises, for a short period of time, until the gym is closed, you can not arbitrarily cause yourself and other  trauma, and it is natural not to talk about the concentration of attention to the technique of performance in such a fast mode of the training process.

Therefore, if you want to successfully combine time work and a gym, try to find 24-hour (in small and medium-sized cities, there are almost none) or a hall that meets your working day requirements, for example, from 7-00 to 23-00.

Time for fitness
Time for fitness

Other points that should be considered when choosing a gym:

  • Is there a fitness instructor in the gym (a competent coach will be able to suggest the technique of performing exercises, give advice and recommendations on healthy nutrition and the plan for training)
  • How often the room is ventilated, whether there are conditioners, is especially actual in the summer (in conditions of heat, lack of oxygen, it is much harder to train, there is shortness of breath)
  • Location from home / work, the closer the room, the easier and faster it is possible to get, and hence fully exercise
  • Does the music play, if it plays what, sometimes it is better to take your mp3 player
  • How good is lighting, in poor lighting, eyesight deteriorates, you can accidentally injure yourself or others
  • The area of ​​the room (in a small and narrow hall, oxygen is less, simulators, dumbbells, barbells are constantly occupied)

As a rule, in expensive halls, absolutely everything is done for comfortable and pleasant workouts, starting with a shower room, in which there are already all soap supplies, ending with free protein-carbohydrate cocktails, which are so necessary for the athlete to recoverfrom training.

Fitness girl drinks from a shaker water in the gym
Fitness girl drinks from a shaker water in the gym

And the last thing I would like to draw your attention to is directly on the trip to the gym, some having read this article, they will not go anywhere, find an excuse, there is no time, I’m too thin or fat, I’m ashamed and so, through all these, the “test” were almost all successful fitness models and bodybuilders, all were once very weak, thin, with a flat booty and thin arms, but they all found the strength to go train, overcome themselves. This question only concerns your motivation, how much you need it all.

Look at Arnold Schwarzenegger in 15 years, it was the usual skinny young man, and how he became thanks to heavy training in the gym and rigid internal discipline, which he was betrayed, and that led him to success in almost all areas, not just in the bodybuilding.

Following our advice, choose a gym for yourself, find yourself a training program, learn the technique of doing exercises, get to know the proper nutrition when playing sports, and follow your ideal athletic figure.

Watch the video: How to choose the right gym?

Safety in the gym

Safety in the gym

To date, the fitness industry is experiencing a peak in its development, now it has become fashionable to go to the gym, but very many people do not even think about safety in it, thereby exposing their health to dangers, and the elementary ridicule of an athlete with “experience”.

Surely you saw in YouTube, funny videos dedicated to fitness rooms, where a certain athlete gets up with something incredible with a barbell, dumbbells or simulators, or maybe you did not even understand this, because you yourself do not know how to behave properly in the gym what is allowed and what not to do, how to exploit a particular trainer, what clothes should be on you when engaging with the weights.

But most importantly, this is your health, which no one except yourself will take care of, therefore, to observe safety techniques, first of all, is necessary in order not to harm your body, joints, ligaments, tendons, and not to injure others.

Safety in the gym

Safety in the gym is needed not only for novices
Safety in the gym is needed not only for novices

And now we will pass to the general moments of safety at finding in an exercise room:

  1. You should not smell badly, take a deodorant, shampoo, towel, slippers for a shower.
  2. A person consists of 70% water, so it’s extremely important to have a bottle of clean water(0.5-1.5 liters), otherwise dehydration will begin, the blood will thicken, the heart will beat more often, the water-salt balance will also be violated, due to this breaks the neuromuscular connection, because of what, you simply will not have the strength to continue to engage in further.
  3. Clothes should be clean, not torn, and comfortable, during exercise, there should be no discomfort, clothes should not restrain movement, do not wear synthetic clothing, the skin should breathe. For classes, it’s best to use shorts that are tight or loose, someone prefers, top up a shirt or t-shirt, but not a warm jacket. Girls, we recommend, specially designed for training in the gym clothes: for the bottom – leggings, breeches, trousers, shorts, for the top – a shirt, T-shirt, sconces, you can buy in any sports shop, for example, in a sportsmaster.
  4. Use, sneakers, sneakers in the gym, but not slippers (slates). Already many athletes have suffered from slippers, they are slippery, the ankle does not fix, as a result, the joint walks, all this leads inevitably to injury. Shoes, as well as clothes, it is better to buy in a sports store, and not in the market, where it is worse in quality.
  5. Do not cling thoughtlessly in the gym for anything, find a fitness instructor, ask him to draw up a training plan, ask him to show the technique of performing the exercises you are interested in.
  6. Do not forget to disassemble the bar correctly, you should not take more than 1-2 pancakes from one side of the neck, otherwise there will be a preponderance, and you or others are injured.
  7. Do not disturb others in the gym, first of all, this is: when a person does the exercise, do not approach and do not ask “how much you still”, as soon as the occupant has finished the approach, ask, in addition, do not “hover” before your eyes, and in the background, while the athletes are approaching, this is very distracting, does not allow you to fully concentrate on doing the exercise.
  8. Before training, always perform a warm-up, if necessary, use warming ointments. Cold muscles and ligaments, very easily injured when loaded. The warm-up in the gym should not only be before the beginnings of all exercises, but also before the beginning of the basic (working) approach in the exercise, that is, if you perform bench press lying on a horizontal bench, 4 sets of 8 times with a weight of 80 kg, then the warm-up will look like this: 1х15 – empty neck, 1х12 – 40 kg, 1х10 – 50 kg, 1х8 – 60 kg, 1х6 – 70 kg, working approaches 4х8 – 80 kg.

Read also: How to choose a gym?

The girl performs a horizontal pull in the block simulator
The girl performs a horizontal pull in the block simulator

Do not forget about the hitch, the stretching of the muscles after training helps to restore them as soon as possible, also increases the muscle strength and growth potential (the more the muscle stretches, the more it contracts, which means that the greater the training effect will be from the exercise).

We draw your attention to the warm-up, the hitching, this is what so many, and beginners and even experienced athletes neglect in the gym, thereby subjecting their musculoskeletal system, muscles to various injuries, ranging from stretching the muscle fibers, ending with a complete detachment of the tendon.

Rules of training in the gym

  1. According to the old good tradition, in the gym, one should not step over the barbell, such a lunge can be perceived as “rolling”, as a gesture of disrespect.
  2. The gym is a public place, respect yourself and others, behave with dignity, do not make noise, do not talk too loudly
  3. Having started independent studies on the simulator, pay attention to the correctness of the technique of execution, you can learn it from the coach, or from a more experienced athlete, and also in our section of the exercise. Otherwise, the likelihood of injury is great, despite the fact that modern fitness equipment of the halls, compared to the “rusty iron” rockers of the 90s is quite safe.
  4. After completing the exercise, you should disassemble the projectile (remove the pancakes hung on the simulator / bar if they were used, put dumbbells / weights in place).
  5. When you visit the gym, you may encounter one quite popular problem for all the people of trainers and free weights can not miss, so you need to ask, busy or not busy or that the simulator, especially racks over the bar. Otherwise, if you wander randomly, without asking permission, to take / disassemble fitness equipment, there will be complete confusion and conflicts.
Girls cute chatting while doing exercise in the gym
Girls cute chatting while doing exercise in the gym

How to start a newbie in the gym?

Strength training of beginners in the gym, full of mistakes and troubles, which can entail injury and zero result. Therefore, you need to properly approach your training process.

Below are some guidelines that will help you understand how to start building your workouts in the gym:

  1. Find yourself a training program with a detailed description, which will clearly describe the recommendations for the choice of working weight on the bar, relaxation between the approaches and the duration of the training, of course, based on its purpose (mass gain, muscle drying, increased strength endurance, strength increase, weight loss, increase in aerobic endurance)
  2. Learn the technique of performing exercises that occur in the chosen training program
  3. Adjust your meal plan, in favor of increasing / decreasing caloric content, and in choosing the right, healthy foods that form the basis of a healthy diet
  4. Purchase a sports bag with which you will go to the gym, it must be clean water, change clothes and shoes, optional soap supplies / sports nutrition / bandages / warming-up ointment.
  5. Any training should start with a warm-up (performing an exercise with a very light weight for you, jogging, mahi and slopes), in order to avoid injury during training.

On this list of basic safety requirements and rules of staying in the gym ends.