In the gym, when newbies look at the variety of exercise equipment, the question often arises: “What is this?” Many are even afraid to approach due to lack of information. Exercising on any simulator requires compliance with the rules of use and not sudden movements: it’s not only about safety, but also about achieving results. Let's talk about what types of simulators there are.
There are two main segments of exercise equipment - cardio and strength.
- Butterfly
Gym flooring
The theater begins with a hanger, and the gym with a covering. Which one should you prefer and what, besides price, should you pay attention to when purchasing? It all depends on what kind of hall you are opening.
For athletics, games and gyms
Wooden flooring (various types of parquet and laminated tiles) is made in ball training halls: basketball, volleyball and other sports. The hard surface provides a good bounce of the ball. At the same time, the tree absorbs the explosive force of repulsion, so athletes do not overload their joints during jumps and sudden run-ups. Prices for Russian-made sports parquet start from 1,500 rubles per 1 sq. m. meter. Imported parquet costs from 2,500 rubles per 1 sq. m. meter.
Polyurethane flooring is suitable for indoor sports fields. This universal covering is used in halls for various types of athletics, aerobics, dance and team sports. Polyurethane is non-slip, highly wear-resistant, resistant to household chemicals and easy to clean. It will last more than 15 years and will cost from 1,000 rubles per 1 sq. meter.
Rubber and rubber flooring are most often used in gyms. They absorb noise and absorb shock if dumbbells or weights fall on the floor. This coating is elastic enough to minimize the load on the joints. The initial cost of rubber coating is 500 rubles. for 1 sq. meter.
The cost of coverage largely depends on the type of gym
There are several types of rubber coatings.
- Plates made from coarse rubber crumbs are used not only indoors, but also outdoors. They are resistant to temperature changes from +60 to -45 degrees, and tolerate rain and snow well. Often slabs are used to cover courtyards and school outdoor areas. The tiles can be laid on hard concrete or sand. The tiles do not require gluing.
- Small-grain tiles are suitable for outdoor use, but are most often used indoors because they are easier to maintain. The pores on the surface are small, they do not become clogged with dust, this is important in closed spaces. The tile can be combined and consist of two layers: one side is made of large chips, the other is made of fine chips.
- Rubber gym mats are placed on a hard surface. For example, to hide wooden and concrete floors, tiles or linoleum. The coating does not require gluing. There are tiles with a mosaic type of fastening - it is more reliable than butt fastening. The mats do not move apart, are quickly attached to each other and disassembled if necessary.
- Rolled rubber coating is thinner than tiles and has all its advantages, including ease of installation. The main disadvantage is the difficulty of dismantling. When changing the layout or location of the hall itself (moving to a new room), the roll covering can be removed. But it’s not a fact that it will fit just as well on the new floor. Over time, the roll covering is slightly deformed to suit the characteristics of the floor topography.
Combined tiles made of small and large rubber crumbs
Tiles made from crumb rubber indoors can last more than 20 years. Rubber mats will not cause trouble for 10 years. Roll coating, due to its small thickness, usually 5–7 mm, retains its properties under high loads for no more than 7 years. You can choose to save now and replace later, or invest a larger budget in purchasing coverage and forget about it for two decades.
A full-fledged fitness center is not enough with just a polyurethane coating. Therefore, the flooring in the halls can be combined. Often the gym is completely filled with a polyurethane mixture, and crumb rubber flooring is used in areas with free weights and weight machines.
It is dangerous to use wooden coverings for the hall. If water is spilled on the floor, the surface will become slippery and visitors may be injured. It is also technically impossible to perform some exercises on a wooden floor. And if a disc, dumbbell or bar falls on such a floor, there will be a dent or even a crack. In addition, wooden flooring will cost more.
For martial arts halls
All of the listed surfaces are not suitable for martial arts halls. There are special softer and more pliable coverings for them: carpets, mats. Just imagine what it’s like for an athlete to fall and tumble barefoot for several hours. Nobody in their right mind would want to do such a workout on crumb rubber.
There are special coverings for such halls: roll mats, budo mats and tatami. Their advantages:
- High elasticity. When a person falls, the shock is absorbed and the risk of injury is reduced.
- Features of sliding. During the wrestling process, the athlete can press open areas of the body against the mat. The coating is slippery enough not to cause abrasions. At the same time, due to the simultaneous anti-slip effect when pressed, the surface prevents the athlete’s foot from slipping during sparring.
Budo-mat is used for yoga and stretching
If your club plans to open boxing, wrestling, gymnastics, zumba and fitness sections, you will have to choose a suitable covering for each room or sector. Only in this case will clients be satisfied with the quality of the equipment and a careful approach to zoning. In common areas, locker rooms and showers, the most hygienic covering remains tiles and any stone tiles.
Who is suitable for squats in the Hackenschmidt machine?
This option is suitable for beginners in the world of sports, people who have suffered injuries or experience pain in:
- spine;
- lower back;
- cervical region.
Be sure to read: How long can it take to pump up your butt at home: what can speed up the effect, how long does it take to see the first result
The machine is equipped with a minimum number of settings that a new athlete will quickly master. It can be used by both men and women, regardless of age.
What basic areas should a gym have? What should be the set of simulators for each of them?
The basic zones of the gym include: cardio zone, strength zone, free weights zone.
Cardio is used to warm up before training and equalize your heart rate after exercise. The exercise machines provide fat burning programs. This is the most popular part of the gym, since both those who come for strength training and those who choose only aerobic exercise exercise there.
of strength training machines : block, bodyweight and free weights. They are used to develop strength and build muscle mass. On block simulators, the stack weight must be at least 90 kg, otherwise many clients simply will not be able to conduct a quality workout due to lack of weight. But you can also choose a replacement - an analogue of a free weights machine. Compare two versions of the leg press - the block machine is rarely equipped with a stack higher than 110 kg. On the “free” one you can hang 200–250 kg.
Free weights - according to professionals and gym regulars, they are the ones that provide real muscle growth and an increase in strength. Dumbbells and barbells can be used as additional weights in exercises on a step platform, squats or hyperesthesia.
If you have a specialized gym for strongmen or powerlifters
The free weights area should occupy at least 50% of the training space. Here you will place several large-weight dumbbell rows up to 60 kg, kettlebell rows, a rack with weight plates, platforms for weightlifters, a dozen or two bars of different hardness - for deadlifts and bench presses.
The rest of the space will be taken up by free weight machines and bench presses. This should definitely include power racks, a Smith machine, hyperextensions, a bench press bench, and an incline press bench.
The smallest part of the hall will be occupied by cardio equipment. It will be enough if you install a treadmill and an ellipsoid. To ensure customer satisfaction, get a rowing machine like the Concept2. More often than not, these machines will see a cleaning lady dusting them off. But they can come in handy at any time.
Classic general gyms
All other rooms differ little. They are worn by professional bodybuilders and office workers, students and the elderly. Therefore, the set of simulators should be varied. In a classic gym, cardio and strength training areas are more in demand.
The share of free weights will be 20%. The most common machines are the Smith machine and the bench press. Dumbbell row with small (from 0.5 kg) and medium weights (no more than 40 kg). Rubberized or bumper plates will be needed for use on machines and in barbell exercises.
We equipped the “Strong Crimea” hall in Simferopol - the free weights area became a priority there.
Free weights area adjacent to the strength area in the Strong Crimea hall, Simferopol
In the strength zone, the set of exercise equipment should be as diverse as possible. Exercise machines must occupy at least 30% of the total space in the hall. It is important that they are not of the same type and allow you to pump different muscle groups: legs, arms, abs, back, chest and shoulders.
If you want to save money, pay special attention to combination simulators. The most popular combined models: leg flexion-extension, leg abduction-extension, overhead/waist row, leg press/Hack in one machine. The cost of such equipment is 25–30% higher than usual. At the same time, the savings are colossal - 4 simulators will replace 8 in terms of functionality.
Combination exercise machines are convenient to use in a gym with low and medium traffic
The cardio section in the classic gym provides not only auxiliary training. To burn fat or develop endurance, the visitor can perform exercises on spin bikes, rowing machines and treadmills. Rowing applies to both cardio and strength training.
Cardio equipment in a classic gym with moderate traffic Clever sport place, Chelyabinsk: 4 treadmills, 2 ellipses and 1 exercise bike
To set up a cardio area, consider the traffic flow in your gym. In small and medium-sized gyms, 6–7 cardio equipment will be enough. The optimal set: two treadmills, two ellipsoids, one exercise bike and one rowing machine.
In a classic general gym, there should be space for warming up - at least 10% of the total area is not on the aisle. Prepare stretching mats and massage rollers there. A water cooler can be placed in the same area - this is a calm corner in the gym where athletes can catch their breath between approaches.
If you are opening a large fitness center in a busy area, then some equipment will have to be duplicated. For example, you will need at least 4 press benches. It is better to divide combined exercise machines into pairs: separately bending and extending the legs, pulling from above, pulling to the waist, and so on. Clients will not wait for their approach to the flexor to switch it to extension - everyone will be busy only with their own workout.
“Leg press” and “Hack machine” machines on free weights in the classic ProFitness gym in Kemerovo
Diversify the strength training area with specialized ones: butterfly, calf machine, biceps and triceps machines, chest press, pullover, seated calf machine, glute machine. There are practically no muscles left that cannot be pumped up using a highly targeted simulator. The more functional your room, the greater the comfort of your clients, which means a good reputation and an influx of new visitors.
Device
The principle of operation of strength training equipment is the action of weight on muscle groups during exercise (either its own or additional, which is provided by the device itself).
There are four groups of strength training equipment based on weight:
- under its own weight;
- block (with built-in weight);
- loaded (with free weight);
- functional training (combined weights).
Models are available with a hydraulic principle of load creation. The weights are replaced by a piston hydraulic system. The difference is a smooth change in load; attention is also paid to the safe adjustment of weight when performing exercises.
The principle is used in rehabilitation simulators for women and the elderly.
Under its own weight
The gravity of your own body is the main load during exercise. The difference is versatility, a combination of several functions in one device. Here all muscle groups are exercised, stamina, strength and flexibility of the body are developed.
The load is changed by shifting the angle of the body or the exercise bench. An alternative is to attach additional weights to the body, which will increase the load.
Models are intended for professional, semi-professional and home use. More often used as a personal home station for training. The difference is its compact dimensions and lightweight design.
Regular exercise on such a machine helps improve endurance, tighten your figure, tone your muscles, shape your muscles, and get rid of extra pounds.
They provide sufficient stress during training to restart the body’s metabolism. Not suitable for gaining muscle mass without additional load.
Most models are developed for a specific muscle group, but universal exercise machines are also produced. At one station, from 3 to 20 exercises are performed for the whole body.
The principle of the class “under your own load” allows people with zero level of physical fitness to train and professional athletes to keep in shape.
With built-in weight
Additional heaviness during training is provided by flat weights built into the design of the simulator.
Principle of operation:
- The loads are held in place by a clamp in the stack bag.
- During the exercise, they move up and down along the rod or guide cables, maintaining a constant load on the muscles.
- Weight change: moving the clamp so that it grips fewer flat weights.
- Fastening with additional weight - using holes and a pin.
Designed to work on specific areas of the body. Specialized models are available for the abs, legs, arms and back.
The design uses cam mechanisms that adjust to the speed and frequency of muscle contraction during exercise.
This group is used for entry-level training due to the automation of the load on the human body. The principle of operation is recognized as safe to use and allows a beginner to exercise without the guidance of a trainer.
Universal models and devices are produced for working out a specific muscle group, which are placed in gyms. The universal type is a combination of several units for training the whole body and can be used at home.
With free weight
This is a set of professional equipment that is united by a single principle - free weight. This includes: dumbbells, manes, pancakes, etc. The simulator loads a separate muscle group, enhancing the effect of synergistic exercises.
The models are designed to increase the burden on the main muscle group and provoke a rapid increase in body weight and volume. The principle of operation allows you to work out areas of the body that are not covered by exercises on simulators with a built-in type of load.
How to distribute the budget for the purchase of exercise equipment?
A fully equipped gym costs an average of 1,500,000 rubles. If we divide this amount by the load of three functional zones, we get the following costs:
- 20% – 300,000 rubles – for organizing a free weights area;
- 27% – 400,000 rubles will be needed to complete the cardio sector;
- 53% - 800,000 rubles will be spent on strength training equipment (block, free weights and under your own weight).
The area of such a hall is approximately 250–300 square meters. meters. Additionally, it can be equipped with a frame for functional training. Functional training has become popular lately, which means it will help keep your gym busy. The working population will provide you with an evening stream of clients, and the daytime hours will be filled by students with a more flexible schedule. Additionally, in the absence of athletes, the space around the frame can be used for warm-up, stretching and exercises with free weights. Place mobile benches nearby - this will allow athletes to organize the space to suit their needs quickly and safely.
Criteria for choosing a gym[edit | edit code]
Many people don't have much choice. If there is only one sports club nearby, then that’s what they join, even if it doesn’t offer God knows what. A mediocre fitness center around the corner is often more enticing than a top-notch gym an hour away. In addition, if you are used to being content with the most basic exercises, you can get a good workout in any barn that proudly calls itself a gym.
Don’t be too intimidated by the name of the sports club or the number of people who participate in it. Any club welcomes people of all ages, fitness levels and physical abilities. Of course, some gyms attract more serious athletes, but take our word for it: almost any sports club is also visited by ordinary people like you. In addition, by communicating with veterans of strength training, you can get a lot of useful information.
If you are lucky enough to have a choice, the first step is to carefully weigh your options. You may have to visit several clubs to compare the range of power machines and mechanisms on offer. Pay attention to the staff - are you happy and ready to help? When choosing a hall, consider the following points.
- Opening hours.
Some gyms are open 24 hours a day; others work only until lunch on weekends. So make sure the club schedule fits into your normal daily routine.
- Membership Cancellation and Refund Policy.
Many sports clubs provide the opportunity to suspend (freeze) membership for medical reasons or pregnancy. Some even refund unused money if you, say, move. However, in general, be prepared for the fact that you will not be able to get the money you paid back - and this, by the way, is an excellent motive to work hard!
- Personnel qualifications.
Ask about the qualifications of the staff. It is desirable that the trainers are professionals.
- Purity.
Make sure there are no stains on the ceiling or dirt on the floor in the shower. Check weight benches and other equipment for sweat stains. Most gyms provide their clients with bottles of cleaner and special rags to wipe down equipment before and after use. Remember, you join the club to improve your health, not to contract diseases.
- Quality of equipment.
The quality of free weights is usually the same in all gyms, but if the barbell discs rattle loudly when working and tend to fall on your foot, this is a bad sign. The same can be said if you see “Out of Service” signs everywhere. Well-known brands of high-quality strength training equipment include Cybex, Nautilus, Galileo, Body Masters, Hammer Strength and Icarian. Try working out on a couple of cars. Does the load move smoothly in them? Are there any rust stains on the moving parts? Such seemingly insignificant details serve as indicators of the attitude of the club management towards its clients.
- Kindness of management.
Are you welcome? Or looking askance? If the staff isn't particularly helpful when you first join the club, you can imagine what awaits you after you sign the contract.
- Price.
Cheaper is not always better. Imagine that the club’s machines and mechanisms are constantly broken down, and the shower rooms are cleaned not once a day, but about once a month. In this case, you can easily spend more on treating injuries and various infections than on a monthly membership in a good club.
- Additional amenities.
The locker rooms of many gyms are equipped with hair dryers. Sometimes clients are also offered blood pressure measurement, access to the Internet, competitions between members and classes with specially invited instructors. All these pleasant little things are designed to keep you motivated during long workouts.
- Connections with other clubs.
If you travel a lot, consider joining a club that has chapters or partners throughout the country and even abroad. Large network organizations do not have the most qualified staff and you do not always get as much attention as you would like, but with their help you can save money on one-time guest permits.
How not to include theft in a contract[edit | edit code]
Getting the information you want from a health club often requires persistence and ingenuity. We offer some tips on how to avoid becoming a victim of deception.
- Be clear about future expenses.
Perhaps, at first glance, the cost of membership seems quite reasonable. However, sometimes it does not include payment for important services such as renting a locker in the locker room, using club towels, etc. Be careful! The final amount may double.
- Ask what is included in the price.
If it doesn't include the services you need, such as additional training, ask if it's possible to shake up the package a little. Also, do not allow the staff to cheat by offering you a price other than what is listed on the price list. If you notice an advertisement in a newspaper or magazine promising discounts or ultra-low prices, cut it out and take it with you when you go to sign up for a club. When you hear such an announcement on the radio, remember the time it aired and the station.
- Don't be fooled by beautiful promises.
Sometimes the staff tries to influence your ego, persuading you to conclude a deal. They tell you how good you'll look if you lose another five pounds by taking extra classes. Don't give in to provocation! Remember, these people work on commission, so they will say anything to get you to shell out more money.
- Don't rush to make a decision.
The sports club is not going anywhere until tomorrow, and carefully considering its proposals is very useful. Therefore, do not rush to sign the annual contract.
- Don't pay a high entry fee if you can lower it.
Some clubs require an entry fee - and this is just a fee for the opportunity to join the club, and does not cover the monthly use of its services. Some gyms often reduce the entrance fee, or even don’t charge it at all, at certain times of the year or when registering several people at once. So a little patience and ingenuity will not hurt you. Try, for example, to persuade friends or relatives to join you.
- Do not sign up for more than a year.
You don’t know where you will be in a year - moreover, you don’t know what will happen in a year with this sports club. Many gyms offer a monthly subscription, which is a little more expensive than an annual one, but much more convenient.
- Bring a friend and ask for a discount.
Know that the best deals are often found during the slow season - the summer months and Christmas Eve. Some clubs will also give you a big discount or give you free months of classes if you refer a friend who will pay for their membership.
Summary. What are the criteria for choosing gym equipment?
Floor coverings must be hygienic and safe. Avoid carpeted floors in the gym. Combine rubber and polyurethane coating. For warm-up and stretching exercises, purchase special rugs and mats.
All gyms are based on a certain set of equipment. Expand and narrow the basic sectors depending on the specifics of your hall.
- The office space requires more cardio.
- Provide the school hall with exercise machines and equipment for training under your own weight.
- The hall for additional training for employees of the Ministry of Internal Affairs or security companies should have a spacious area for working with free weights.
Read our article about how to choose free weights for the gym - lines of kettlebells, dumbbells, barbells. We described in detail about the basic exercise equipment in each zone of the hall in the article “What should be the set of basic exercise equipment.”
Contraindications
Before you start using any outdoor exercise machine, you should consult your doctor. General contraindications include:
- hemorrhoidal inflammation;
- serious heart disease;
- varicose veins;
- impaired coordination of movements;
- recent operations;
- high blood pressure;
- inflammation of internal organs;
- poor vision;
- epilepsy.
The choice of sports equipment must be determined based on the athlete’s goals. If he wants to exercise on outdoor gyms in order to gain muscle mass, first of all he must know which muscles work in certain exercises. The abs are worked on a special bench and double horizontal bar, the thigh muscles are worked with step and leg presses, and the back muscles are worked with upper rows, rowing and chest presses. Those who want to lose weight are recommended to work with cardio equipment: double skis, an elliptical machine or a stepper machine.
Hemorrhoidal inflammation
Heart diseases, inflammation of internal organs
Varicose veins
Impaired coordination of movements, high blood pressure
