Hitting the gym for the first time might be an intimidating experience for most people because they have no idea what to do and don’t want to look or act like a fool. It’s normal to feel insecure or embarrassed about being clueless, but remember that everyone starts somewhere and no one is actually paying attention to you that closely.
If you don't know what the equipment is for, just stay a little longer and see how others use it;
If you don't know what to do, don't be shy and ask someone who looks like they know what they're doing, or anyone on the gym staff — that's what they're there for! Don't waste your time feeling afraid or nervous.
There are things you need to learn before you go to the gym for the first time:
• What to Bring
You typically need to bring a couple of things with you. Everybody is different, but I bring the following items to the gym:
Gym Bag
You need something to carry all of your stuff in. Any old backpack or duffle bag will do, as long as you can fit all your gear inside it.
If you like to shower or get changed at the gym you’ll need to keep this in mind as you’ll want some extra room for a change of clothes etc.
Gym Shoes
Gyms often have dress codes, which means you’ll need some athletic shoes. You can pick up some active wear to help get yourself into the spirit. Being able to exercise comfortably is very important for maintaining your exercise. Your shoes must be closed toe and provide enough support for whatever workout you're doing.
Comfortable Gym Clothes
A good workout usually ends with tell-tale sweat patches. So, however intense your workout, your sports T-shirt or pants won’t cling and go see-through on you. Wear comfortable clothes that don’t restrict your movement. Baggy shorts and old nerdy T-shirts? Great.
Water Bottle
It can be nice to have a bottle with you during your workout. This is especially important if you are planning on doing some cardio on the spin bikes or a treadmill. I usually carry a sports bottle that can measure, which suits for calculating how much water I drink.
Supportive Sports Bra (For women)
The right sports bra helps prevent uncomfortable bounce, and left-right slippage as you bend and manoeuvre through your routines. Choosing proper sports bar based on your body & type of exercise. You need to know: Low impact workouts include yoga, stretches etc; medium impact workouts cover power-walking or spinning, and high impact exercises include cardio, aerobics, or running.
OPTIONAL ADDITIONS
The following items aren’t necessary for everyone that goes to the gym. However some people will find them helpful to getting more out of their workouts.
Fitness Tracker
You may find the information a fitness tracker provides useful if you are wanting to keep track of your heart rate during workouts or if you are doing more cardio intensive workouts.
For example if you were doing some form of HIIT training on a rowing machine, your program might call for you to keep your heart rate above a certain BPM (beats per minute) in the intense section of the workout and then drop it down in the rest periods. In this case a heart rate tracker with a screen that can show your readings would be of benefit. The heart rate monitors on machines are often notoriously hard to get a reading when you are working out.
Having something that is reliable and easy to read without interrupting or taking any focus away from your workout is a great asset. Here, of course, to recommend IWOWNFIT smart bands or watches, various styles & affordable prices. I will give you more detailed recommendations based on your situation if anyone gets interested.
Towel
A towel is one of your gym essentials. Nobody likes sitting in somebody else’s sweat puddles. It doesn’t need to be a full size beach towel either. Smaller workout style towels are usually more convenient to carry around and still do the job they are required for. Microfiber is a great option because it absorbs big time yet dries quickly.
Headphones & A Good Gym Playlist
There are thousands of different headphones on the market. It really just comes down to personal choice. I like wireless headphones that way there is no chance of the wire distracting me or getting caught up. After you’ve packed your headphones you need a workout playlist to pump during your time at the gym. A great playlist can help lift your energy and motivate you through your workout.
Protein Powder
Replenishing your muscles with proper nutrients is the most important thing you can do. Having a high-protein meal, or supplementing with a quality protein powder, is your best course of action. According to the National Strength and Conditioning Association, a general recommendation for athletes is 1–2 grams of protein per pound of body weight per day.The product has always been controversial, you can decide whether to drink it or not under the guidance of a coach.
Did I miss anything out? What essentials do you have in your gym bag?
• What Should Notice
“Every time you go to the gym, you should have a plan,” said Thebe. The first thing you do when you go to the gym is head for the locker room. On your way to the locker room, you can do a quick scan to see where everything is located: cardio machines, free weights, aerobics room, basketball court, pool, etc. Think of the reason that’s driving you toward the gym. Never aimlessly wandering around, testing one piece of equipment after another, without a plan. Perhaps it’s the desire to reduce fat for women, but they lack knowledge about diet or exercise. If so, you probably be suggested to talk more with a trainer, understand the basic condition of your body and conduct some basic tests before selecting a suitable sport. Please take the below for your reference at the gym:
Warm up
Don’t even think about doing resistance training without warming up. You need to get your blood flowing and muscles warm so they don’t tear too much when you train them.
Do a Beginner’s Strength Workout
You may feel like you can do more, but don’t push your body’s limits. Good resistance training for newbies is a simple one. Warm up for about 15 minutes. Use lighter weights so you can focus on your posture and technique.
Try Everything Out
The key word here is “try.” No matter what you do, your body will be in shock. Test your body and see what exercises are right for you.
Take Notes
Write down the exercises, sets, reps, and rest you take throughout every workout. This way you will also know what not to repeat next time, which will keep every gym session a lot more interesting.
Recover Right
You have survived your first workout at the gym. Congratulations! Now you have to refuel properly. You need the healthy nutrients to quickly reach your muscles.
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