How to start a successful workout?
Robe before the first trip to the gym? Keep a rocking chair, with which you will start to work without stress, safely and with maximum efficiency.
1. Do I need a coach?
Mentors are different. Objective indicators of the professionalism of the coach are as follows: the presence of specialized higher education; work experience – the more, the better; own sports achievements; the excellent physical shape of his clients; his reputation in the club. It is not necessary to demand that the trainer be in great physical shape and have an attractive appearance. The most successful mentors look at least unattractive, for example – the legendary Alvin Cosgro. They have already played sports in the past, so seriously that they are really sick of training. Plus, the constant influx of customers corny does not leave time to maintain shape. Conclusion: it is worth spending time looking for a good coach. Found? Take from him at least 2-3 workouts per month. At Moscow rates, it will cost you 3–9 thousand rubles. per month. The responsible specialist for the money you and the program will be, and look out the corner of her implementation.
2. When is the best time to train?
On working days – at lunchtime, in the range from 13:00 to 16:00. During this period, most of the physical qualities (strength, endurance, flexibility) manifest themselves to the maximum, which means the best effect from the exercises. In addition, at this time in the fitness club the least people. Rush hours, when it is better not to appear in the hall due to the abundance of athletes, from 7:00 to 9:00 and from 18:00 to 21:00 on weekdays and from 9:00 to 16:00 on weekends and holidays. If you do not work out during the day on weekdays, go after work, but be prepared for the exercise to stretch, because you will have to wait until one or another simulator is released.
3. What to wear for training?
The ideal clothes are a short-sleeved T-shirt, shorts or sweat pants, fitness sneakers and, in case there are strong air conditioners in the gym, a warm sweatshirt with a hood. Be aware that any sportswear, including socks, will stink if you use it without washing it more than once! So get two or three sets of forms, well, erase them regularly. Knee pads, elbow pads, wristbands and other similar additional equipment you will not need at first. A weightlifting belt and wrist belts are usually already in the hall.
4. How else to prepare for a trip to the hall?
It would not hurt to read a couple of books about fitness and strength training methods. It is not necessary to overlap with complicated scientific literature, sufficiently understandable popular books. Do not think that this is a formality that can be neglected. The gym, with careless attitude towards it, is a dangerous place where health can not be strengthened, as we would like, but finally ruined. Immodestly I will recommend you my book Fitness for the Smart, published in 2011 in the Men’s Health Library series (you can still find it in stores or online).
5. Is it worth to be examined by a doctor before training?
Need to! Today (with the desire and skills of a trainer) you can fully train even a dying person. The main thing is to get the doctor’s approval for trips to the gym if you have: problems with your eyesight and cardiovascular system, in the past (especially recently) there were fractures and surgeries, if you have abnormal blood pressure, diabetes, asthma, diseases of the joints or kidneys. Even in the presence of serious contraindications, you most likely will not be banned from training completely, but will only give a number of recommendations for limiting certain loads.
6. Do you pay attention to food?
Strongly get into the wilds of diet is not worth it. With proper organization of the training process, even the simplest sports nutrition is not useful for at least a year, and some athletes can do without it, even competing internationally. It is enough to teach yourself not to eat 1-2 times a day, but 4-5, and start having breakfast without fail. And for the right start, immediately get used to high-quality protein foods and vegetables – they form the basis of any healthy diet, regardless of whether you are gaining weight or throwing off.
With the start of training, your body will begin to experience unusual loads and respond to them with new sensations. Know in advance what to prepare for.
1. Pain in the muscles. She’s “post-training postponed pain.”
It is not dangerous at all, it is only a small inflammation in the places of microtraumas of muscle fibers. As a rule, the peak of training pain happens 24 hours after training.
An unpleasant condition in which the level of sugar in your blood is dangerous and rapidly decreases. It often happens that, having forgotten to eat on time, the newcomer arrives at the gym and after 10–15 minutes of training falls into a hypoglycemic syncope. Always fully eat for an hour and a half before a workout and practice under the guidance of an experienced coach who knows how to bring the temporarily “left” client back to life.
3. A slight increase in temperature and pulse at rest
By the evening after a workout or even the next day, you may feel that your heart beats a little more actively than usual with you at rest. This condition can last up to several hours and is associated with the metabolic response to excessive loads. Do not work too hard and in excessively warm clothes, especially at night.
I hope this does not scare you, because rough palms with hard calluses are the hallmark of every serious athlete. However, if you need to take care of your hands for one reason or another, you can use special projectiles gloves. Bear in mind that gloves with a grip on the bar are slightly worse than when working with a bare hand. Such is the inevitable price for comfort.
Most beginners have problems with endurance of the cardiovascular system, after the approaches they may have short-term dizziness. This usually happens when sorting with a load – the working weight was too heavy, I did too many repetitions, the exercise chose too energy-intensive. Wear a pulse monitor at workouts and try not to raise your heart rate above 140–150 beats per minute during an approach. As soon as the pulse has reached the specified numbers, immediately complete the approach. And don’t start the next set until your heart slows to 110 beats per minute or less.
This is the first sign of overtraining or wrong choice of training time. Finish your workout too late (less than 2 hours before bedtime) or overdo it with loads – you can say goodbye to a good night. Finish earlier or reduce the intensity of training until you begin to sleep like a dead person again.