Exercising with weights allows you to build an ideal body with pronounced relief, which all modern boys and girls dream of. But there are also pitfalls to weight training that you should be aware of when planning to join a gym. Let's find out what the pros and cons of working out in the gym are to determine whether this type of exercise is right for you. And if you are looking for a good gym for regular exercise, then come to the Multisport club, where you will find the best conditions for training.
Features of training in the gym
Classes in the gym involve performing weight-bearing exercises on different muscle groups. Weights can be in the form of free weights (barbells and dumbbells) or placed on exercise machines. Beginners are advised to start with machines, as free weights require a certain level of training in order to perform the exercises correctly.
Classes in the gym begin with a joint warm-up and a short cardio session on a treadmill, elliptical or exercise bike. This will prepare your body for stress and prevent injury. Then you can move on to the simulators. For beginners, at the first stage, the full-body format is recommended for harmonious pumping of all major muscle groups. Advanced athletes divide their weekly workouts into splits, during which they specifically target specific muscle groups.
Classes in the gym are aimed at developing the physical strength of the body. This is where a strong muscle frame is built, which in the future will turn into a beautiful relief that you can show off on the beach.
The key advantage of the gym is the ability to build your dream figure and maintain it for a long time. But if you are a beginner, it is recommended to exercise under the supervision of a personal trainer. Exercising on your own without experience can be harmful, as you will not know how to perform the exercises correctly, which can lead to injury. After training with a trainer for some time, you can begin independent training, in which the main thing is regularity.
At the Multisport club you can sign up for individual training with a personal trainer who will help you achieve the best results in strength training.
Fitness bars: benefits and harms. Which option to choose and when to use
Fitness bars can vary in appearance, as well as in the ingredients and nutrients they contain. You need to choose “your” option depending on the goals you are pursuing.
Protein bars. Some types of bars are created specifically for those who strive to build relief and build muscle mass. Such fitness snacks are often sold in special machines installed in fitness clubs, but even in this case, you should consult with a trainer before purchasing them. For example, Combat Crunch bars from Muscle Pharm.
Bars for increasing endurance. These bars are designed to give you more strength during long workouts. Compared to protein bars, they contain more healthy carbohydrates, which can be stretched out even for a two-hour workout. For example, Yummari bars.
Energy bars. The main purpose of these bars is to maintain energy at the highest possible level. This is usually achieved by a combination of proteins and carbohydrates, as well as a vitamin complex, which will be especially useful for those who train outdoors. For example, SiS Go Energy bars
Organic bars. A new word in fitness bars is organic bars, aimed at producing natural energy by the body and intended not only for sports, but also simply for healthy snacking. These products contain no sweeteners or protein, and their composition is almost always as simple and straightforward as possible. For example, Bite or Bionova bars.
The optimal time to eat a protein bar, energy bar, or endurance bar is 1-1.5 hours before your workout. However, the same energy bar will help you spend a useful day at work after a long party or get ready before an exam if you add it to your breakfast. In turn, organic bars do not have such restrictions - they are the best option for a snack on the road and a way to avoid overeating at dinner if you don’t have time to have lunch under any circumstances.
Benefits of the gym
Strength training is the most effective way to strengthen muscles and get a beautiful figure. Cardio exercise, including running and aerobics, primarily strengthens the cardiovascular system and makes the body more resilient. But don't be surprised if problem areas remain the same after long periods of cardio.
Only in the gym will you really be able to get rid of the “sides”, “breeches” on the hips, “orange peel” or tummy. This happens because during strength or anaerobic training, muscles are strengthened and metabolism is accelerated. For example, this is the main advantage of circuit training in the gym.
The acceleration of metabolism continues the next day after training, which does not happen when jogging. This means that from strength training you will lose extra pounds some time after exercise, which is very beneficial. But this is not the only advantage of the gym. Strength training with weights brings enormous benefits to the body. Let's look at what other advantages of training in the gym:
- Strengthening the muscle frame;
- Increased strength and development of physical abilities of the body;
- Acceleration of metabolism and improvement of blood circulation in tissues;
- Stimulation of collagen synthesis, which prevents premature aging;
- Strengthening immunity and supporting health;
- Relief from back pain through the development of spinal stabilizer muscles;
- Losing weight and working on problem areas;
- Psychological relief and mental relaxation.
In addition, in the gym you will meet like-minded people, learn new things and get a great fitness hobby for life.
Excellent memory
With age, the amount of homocysteine in our body increases - a substance that, when increased greatly, destroys the endothelial wall (part of the vessel). Cholesterol and calcium are deposited at the rupture site and over time an atherosclerotic plaque can form. Not only can this lead to a heart attack, stroke, but it’s also not far from senile dementia and Alzheimer’s disease (by the way, this disease is associated with an increase in homocysteine levels). Particular attention should be paid to the level of homocysteine: coffee lovers, smokers and people who abuse alcohol. Sport reduces the amount of this substance, and your head will always be fresh and you won’t be in danger of hearing phrases like “You’re senile, mom” from your children. In addition, memory will improve, this is due to concentration on training - after all, the speed of excitation of nerve cells in the brain will not pass without a trace in everyday life.
So, the bottom line is that gym classes are necessary and useful. Are you still here?! Go to training, get a beautiful figure!
Are there any downsides to weight training?
Despite the huge number of advantages of strength training, there are also disadvantages that those who are planning to join a gym should remember:
- You will have to exercise regularly, otherwise you will not see changes in your body;
- It is necessary to monitor your diet, otherwise you may gain weight;
- You should acquire powerful motivation, because the process of building a beautiful body is not quick;
- There are contraindications (problems with the spine, heart, diseases of internal organs, obesity, pregnancy and others).
In general, there are much fewer disadvantages than advantages, so feel free to sign up for a gym and start working on yourself.
Endurance development
Probably everyone has encountered a situation when the elevator does not work and you have to climb to a high floor on foot. Or when you are late and see that your bus is already at the stop, you start making a dash for luck. What are the next consequences? Rapid heartbeat and shortness of breath? That's right. If you want your heart to restore its original heart rate in a short time, endurance training will help you (for examples of such training, see the corresponding section).
The stereotype about women working out is that they are too muscular.
Don't worry about the appearance of unwanted relief: the female hormonal background is not designed for a large gain of muscle mass, unless anabolic drugs are used. Testosterone, which is responsible for muscle mass, is produced in smaller quantities in women than in men.
With the help of professional exercise equipment you can achieve the desired effect: strengthen muscles, lose weight, increase endurance. Many people visit the gym to maintain a healthy body and get positive emotions.
Types of fitness
1 Pole dance, pole dance or pole dance is one of the areas of modern dance with elements of stretching and strength training. It’s difficult for a beginner to complete them, but don’t despair. After a couple of sessions, the body will begin to obey and performing the exercises will become much easier.
2 Step aerobics is a set of exercises that are performed using a special platform. If you exercise regularly, it will noticeably tighten your thighs, buttocks and calves. Exercises will help the joints become mobile, the ligaments elastic, and the skin taut and elastic.
3 Water aerobics is a unique sport in which exercises are performed to music while being in chest-deep water. You don’t have to know how to swim to practice it, and people of any age, gender and weight can attend classes.
4 Belly dancing or belly dancing in a modern interpretation is one of the types of dance techniques, the prototype of which was oriental dance. Classes are held to music and allow you to develop the muscles of the arms and legs, abdomen and thighs, buttocks, sides and other parts of the body.
Tai-bo classes for weight loss.
Choose the type of fitness you need in fitness clubs in Moscow or St. Petersburg
5 CrossFit is one of the subtypes of fitness, the inventor and ideological inspirer of which was gymnast and businessman Greg Glassman. The purpose of the classes is to improve overall physical development, increase endurance, reaction speed and general tone. According to Greg Glassman, these qualities are needed not only by an athlete; they will help an ordinary person survive in an extreme situation. The essence of CrossFit is to perform constantly changing specific movements, and at high speed and maximum impact.
6 Pilates will give you a slim figure, remove a sagging tummy and significantly improve your posture. This is a universal sport that can be practiced by everyone, regardless of gender, age, weight and physical fitness. Classes harmonize the state of mind and body, and will be an excellent prevention of osteoporosis and osteochondrosis, radiculitis and arthritis.
7 Fitness yoga is an excellent alternative to classical fitness, suitable for those who cannot withstand the rhythm and intensity of active training. A hybrid of fitness and yoga is an ideal exercise option for those who love yoga, but cannot perform asanas. In addition to physical training, during classes, much attention is paid to breathing exercises and meditation.
8 Fitbox is a set of aerobic strength exercises, which is characterized by short approaches of medium intensity. Essentially these are classes in which you will alternate strength exercises with aerobic work with a punching bag. Exercise helps increase strength and endurance, burn fat faster, tone muscles and improve your overall figure.
9 Stretching or stretching are exercises, the essence of which is to maximize the stretching of muscles, tendons and ligaments. The classes are effective and will not cause difficulties; they will help develop flexibility and increase elasticity. Stretching training will help avoid back problems and improve the condition of the spine. With their help, you can correct incorrect posture and prevent age-related changes in bone and cartilage tissue.
Strong and lean man: full body workout plan..
