Ten things to pay attention to when exercising in the gym

Ten things to pay attention to when exercising in the gym

Because many fitness enthusiasts were confused when they first entered the gym and didn’t know what issues they should pay attention to. Today I will share with you the ten elements that I need to pay attention to in the gym. The following article was also seen online. I sensitively felt the value of this article, so I will sort it out and share it:

1. Necessary warm-up activities

You should know that this is not the time to comb your braids and drink a glass of water. This is a necessary process before starting exercise. The more relaxed the muscles, they are more embarrassing and easy to control and expand. Doing these exercises will reduce your chances of injury. Therefore, it is best to spend 5-10 minutes to fully move your body and feel a little sweating. You need to understand that this step is a good start for your fitness exercise.

2. Extremely necessary stretching exercises

There are always some things in life that are very easy to do, but stretching after fitness exercises is not so simple. When you exercise a muscle, it will become tight and shortened. Stretching is to help you relax your muscles and prevent muscle soreness the next day. It should be noted that the best time to do this exercise is after you complete the warm-up exercise, and at the same time, last for 20 to 30 seconds per exercise, which will help muscle relax and allow you to obtain a more meaningful stretching exercise.

3. Overloaded weight lifting

When you see that there are more than 30 candles inserted on your birthday cake, you can't help but be amazed at the passing of time, but this is not a reason to rush into the gym and grab the dumbbells you see for the first time, nor is it an excuse for you to make a fitness plan that exceeds your abilities on a whim. You need to start slowly and increase your exercise step by step. The fitness coach will warn you: taking it slowly is the key to exercise. Because you may not imagine what kind of pain you will feel within 24 to 48 hours after exercise, so you need to be careful at the beginning.

In addition, if you blindly try to lift a weight that exceeds the body's load, it may cause muscle strain, sprains, or even injury to the back. It seems that choosing a weight of 3 to 6 pounds is more suitable. Usually, repeat the movement 15 to 20 times. If you want to gain solid muscles faster, you can also choose a slightly heavier weight, but just repeat 8 to 12 times. Remember not to rush to achieve success, and complete your exercises in a moderate manner to achieve good results.

4. Extreme exercise

Since the purpose of fitness is to keep firm in the future, then you should not expect to win the "gold medal" in one go. Therefore, when you find that your heartbeat is so fast that you can't finish a sentence in one go, it means that your exercise is too extreme. Many coaches think that this is the primary reason why most people give up halfway. Because once they feel the discomfort brought to them by exercise, it will be difficult for them to keep firm.

In addition, if you think you have poor physical fitness, you can choose some easier exercises to complete. People who don’t want to go to the gym can choose appropriate aerobic exercise tapes. Learn how to get started and improve the coordination of the movements, which is also a good way. In any case, as long as you don’t put too much pressure on yourself and rely on it, you will benefit from it.

5. Necessary supplement of moisture

Remember, when you are exercising, your body will lose water quickly due to sweating, and these liquids must be replenished in time, otherwise, over time, your body will become dehydrated and you will feel thirsty. Therefore, you should not forget to replenish your body from the beginning to the end of the exercise. Generally speaking, the human body needs 8 water every day, and when you start exercising, you need more. In addition, sufficient water can help reduce hunger and reduce your appetite (Webbe interrupted a sentence: The best way to replenish water is to drink less each time and drink multiple times).

6. Over-reliance on mountain climbers

Sometimes you feel very tired, and the effect of your exercise is not as good as you think. At this time, you still hope to gain more benefits through exercise, so you "run" on the mountaineer until your body can't bear it. You need to know that this "passive" exercise - relying on the mountaineer to force yourself to complete tasks will only harm your body and will not achieve the purpose of exercise. At this time, the mountaineer is just a tool to help your joints move mechanically, not your exercise helper.

Therefore, it is important that you should be sober and choose a reasonable exercise intensity and the right method for yourself, rather than the "passive method" that keeps your body in a passive state.

7. Gradually increase exercise intensity

This is a good idea! However, high-intensity exercise is not suitable for the beginning of fitness training. It is worth noting for those who have been practicing for 6 months or more. The following may occur: after reaching a certain level, you usually enter a state of stagnation, and most people may think that "I haven't seen any changes in the body" - so they will speed up and create greater challenges for themselves: increase exercise in order to achieve the effect of changing the body. However, your urgent mood at this time has led you to a misunderstanding.

The advice of a fitness coach is: You'd better gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes and change the 5-pound dumbbell you used to 8 pounds. It's just that you don't have to do it at once, just take one of the time and strength. After a while, you'll be surprised to find that your muscles are starting to be full of new vitality again.

8. The frequency of action is too fast

When you are squeezing out time to complete your exercise needle strokes, you may risk speeding up the frequency of your movements and keep practicing regardless of your body's reaction. Especially for exercises like weightlifting, if you do too fast, vigorous movements will overload your muscles and become vulnerable to injury. Therefore, here is a simple rule: lift up in 2 seconds and put down in 4 seconds. You should always keep the rhythmic movements falling. You should know that the slower you do, the better the results you receive.

9. Don’t eat and drink during exercise

It sounds "cruel", but you can do nothing to do with food supplements and insist on completing a general fitness training. In fact, any exercise that does not exceed 2 hours does not require replenishment of physical strength, and you only need to make sure that you eat within 1 hour before exercise. You also need to understand: Although sports drinks are not harmful to you, what else is more beneficial to the body than pure water? In addition, a diet with high alcohol content is futile to your exercise.

10. Necessary "cooling" after exercise

Just as before exercise, your body needs time to "warm up", after exercise, your body also needs time to calm down and return to normal heart rate. You can slowly slow down your movements until your heartbeat returns to 120 beats per minute or less. When you feel your heartbeat slow down and your breathing gradually stabilize, you complete the final "cooling" work.