What to take with you to the gym, a guide for a beginner

When you're going to the gym for the first time, you're wondering what to take with you, what clothes and shoes to choose so that your workouts are as effective as possible.

Here is a list of things you will need in the gym and immediately after:

sports bag;
training diary;
workout clothes;
training shoes;
small towel;
water bottle;
gloves;
shower items;
protein cocktail;
additional gadgets.

Now let's look at each point in more detail.

Workout clothes

It is advisable to choose specialized clothing made from natural materials that breathe well and dry quickly. Among synthetic materials, it is worth paying attention to Meryl; it contains polyamide and has such properties as hygroscopicity, wear resistance, elasticity, and strength. A combination of cotton (it absorbs well and does not hinder movement) and elastane is also suitable for sportswear.

To avoid injury during the cold season, you need to wear several layers of clothing. Once you have warmed up and warmed up your muscles, you can take off some of your clothes.

To order

GoFit GF-ESS weight loss sauna suit

182 rub.

In stock

Slimming sauna suit with hood GoFit GF-TTH

75 rub.

What to wear for women to the gym

Sports Bra
Sports bra is one of the most important elements of women's sportswear, which is often forgotten. Why is it important to choose a bra for training?

The fact is that there are no muscles in the chest that protect it from vibration. During intense movements, the breasts will bounce, stretching the skin and internal fibrous tissue in the area.

After stretching, the breasts cannot return to their original appearance and remain saggy. To prevent this, you should wear a sports bra. It secures and protects the chest during training.

Sports bras can be divided into several types:

Light support (suitable for relaxed walking or yoga).
Medium support (optimal for dancing or cardio training).
High support (suitable for running, intense training, and strength training).

Top
We have already written above that you should give preference to fabrics that allow the body to breathe, dry quickly, and are elastic and durable. Are there any peculiarities in choosing colors?

We recommend choosing darker fabrics.
Because sweat stains are very visible on light-colored T-shirts and tank tops. The rest is your imagination. Bottoms
Leggings are the most popular choice of sweatpants for girls. They differ in the type of landing: medium and high.

A mid-stance position can cause discomfort when squatting, as some parts of the body may fall out. Therefore, we recommend choosing a high seat for maximum comfort.

What to wear for men to the gym

Top
Is it possible to work out in the gym without a T-shirt/undershirt? Answer: not worth it. The main reason is poor hygiene. During exercise, the body sweats a lot and leaves stains on sports equipment and accessories. Instead, opt for tank tops/T-shirts or rash guards.

T-shirt/shirt should be chosen according to size. A T-shirt that is too loose will interfere during training: interfere with free movements, cling, and so on. A T-shirt that is too tight will rub and ride up.

We also recommend considering options with mesh inserts. They will help your skin breathe during exercise.

In addition to T-shirts and T-shirts, you can train in rash guards. These are compression T-shirts that quickly warm up the body and maintain the same temperature. This reduces the risk of sprains and injuries. Rashguards are hygienic because they protect against moisture and contact with bacteria on various surfaces. The best option for contact or intense sports.

The color of clothing has absolutely no effect on the effectiveness of the workout.
But on light-colored T-shirts, stains are more visible. Therefore, they will have to be washed after each workout. Bottoms
Shorts are not suitable for athletes who do stretching. Because such clothes will be uncomfortable. It is better to choose them during bench press with a barbell or dumbbells. The length of shorts should not exceed the knees. In very short shorts, the athlete's body will leave stains on the exercise equipment when sweating.

Sweatpants made of soft and elastic fabrics are very popular among athletes. They are versatile and suitable for any workout in the gym.

Another option is tights. These are form-fitting leggings with ventilation zones. They also have compression inserts for quick muscle recovery. Some people combine tights with shorts for a stylish, sporty look.

What not to wear to the gym:

clothing that restricts movement, prevents exercise, or constricts or squeezes the body or limbs.
clothes with small details in the form of rivets, laces and other things, because they can get in the way, come undone, or cling to exercise equipment.
clothes made from low-quality materials that do not “breathe”.
Pants that are too long - they can cling to exercise equipment, barbells, or dumbbells.
clothes of too bright colors, since with frequent washing such things lose their original color and look unpresentable.
tights under shorts.
loose shorts, because doing exercises while lying down can show more than you would like.

To summarize, it is worth noting that clothes for working out in the gym are not a set of old things that are lying around in the closet, but a special sports uniform.

The uniform may consist of tights or leggings, a T-shirt, top, sweatpants, and a T-shirt.

Bath items

Most normal gyms have showers. Sometimes there is also a sauna. Showering is very relaxing after a workout, but the most important thing is that you can go home clean.

Take shampoo and shower gel with you, although if you are not particularly picky, you can take at least a bar of soap with you. I think there is no point in explaining why they are necessary. Don't forget to take a washcloth with you (preferably with handles), because... it will give you a good soap on your back. Your muscles, after training, will be clogged with blood, and reaching your back will be very problematic.

You also need to take flip-flops to wear when you take a shower! I would like to emphasize this! It is necessary! Otherwise, you may “catch” a fungus. This thing is very serious and not pleasant. When I served in the army, our not-so-clean colleagues caught this infection. The legs looked terrible! Not counting the itching, burning and a bunch of other unpleasant bonuses. In general, flip-flops are a must!

Don't forget to bring a towel with you. It's not very pleasant to dry yourself with a T-shirt. Also take clean underwear with you. Everything is clear here too.

So:

Shampoo, shower gel (soap);
washcloth;
Flip-flops;
Towel;
Underwear;

Shoes

Suitable shoes for indoor training are closed-toed sneakers with rigid soles. When performing weight-bearing exercises, stability is especially important to ensure that the spine is in the correct position. Sneakers must have laces to securely hold your feet in place.

Shoes such as flip flops, slippers or ballet flats are not acceptable in the gym; they are uncomfortable and unsafe.

Sneakers for different types of loads

For strength training, weight training shoes with rigid soles are ideal for you. They will create reliable support and fix the foot on the floor.

For CrossFit, it is better to choose universal sneakers. Since crossfit is a combination of several exercises with different loads. Sneakers should have a hard sole and mesh material. The latter is necessary for ventilation and moisture prevention.

Zumba, aerobics and step require lightweight sneakers with good shock-absorbing soles. Because you need to move intensely in a safe environment for your joints and ligaments.

when running on the treadmill . They must have a shock-absorbing sole to reduce the shock load from the exercise machine. It's also worth considering shoes with treads to ensure your feet have a secure grip on the ground. The mesh will be a pleasant plus, as it will provide air exchange.

Why go to the gym?

Should a girl go to the gym? If possible, of course it's worth it! With a well-organized training program, you will definitely not harm yourself. Today, for many people who are constantly rushing somewhere in the harsh confines of a big city, working out in the gym is a way of life, an excellent psychological release and an opportunity to spend an hour and a half alone with their body and thoughts while listening to their favorite music.

A fit figure, prevention of chronic diseases, normalization of water-salt balance - the list can be very long. But the benefits you get from sports directly depend not only on the quality and training program - properly selected clothes and shoes will also make their contribution.

Pros and cons of the gym

First of all, your activities will directly affect the distribution of energy. Calories that enter a girl’s body through food will no longer automatically go into fat deposits. The body will have the motivation to always be in good shape and dispose of excess in a timely manner.

Normalizing weight for many women is the ultimate goal of training. But in order to achieve it while maintaining your health and figure in the long term, you need to understand that difficulties await you along the way: injuries, monotonous activities, psychological apathy, because the result will not appear immediately.

Water bottle

Water during training is needed to restore electrolyte balance; if you do not drink during training, you will become dehydrated. Taking water in a special “sports” bottle or a regular one is a matter of taste and habit.

In stock

Sports plastic shaker bottle Livepro LP8147

10 rub.

Sports top

This women's accessory is worth special attention. They should never be neglected during training.

Photo: unsplash.com/@juliarekamie

How to choose?

Choose bras based on the intensity of your workouts—the density of the fabric and the degree of support depend on this.
The chest should not be compressed, it should be fixed. To check, you can jump in the top while trying it on. Most sconces are made with a dense frame, but without wires to prevent chafing.
Choose your top size. Check that the volume and straps are comfortable under the chest; they should not be very thin or dig into the skin.
Those with large breasts should take a closer look at specialized bra fitting salons. There you will be able to choose the best option for a top for training.
The sconce needs to be replaced as it wears out so that it performs its functions efficiently.
For reasons of practicality, we do not recommend buying white tops. Frequent washing causes them to turn grey/yellow.

Average price: from 2 thousand rubles.

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Gloves

It is better to buy special gloves for sports. They are usually made of thick material or leather, with open fingers, so your hands will not be wet, and the gloves will prevent your hands from slipping during exercise with a barbell, dumbbells, pull-ups, etc. Gloves also help prevent blisters.

In stock

Fitness gloves (athletic) for men GoFit GF-CT

49 rub.

In stock

Women's fitness gloves (athletic) Grizzly 8728L-0409

75 rub.

In stock

Women's fitness gloves (athletic) Grizzly 8758-56

75 rub.

Don't Do It: What Not to Wear

Now you know how to start working out, what clothes and accessories a girl will need in this difficult task, so that visiting the gym will be as useful and effective as possible.

But it’s worth talking about decorations. It is imperative to take them off before working out if you don't want to ruin your jewelry. Using my own example, I will say that chains easily catch on iron, earrings easily catch on a towel, and, most importantly, rings. With heavy traction you won't even notice how they bend.

Dumbbells

This is a very versatile and common home fitness gadget. Suitable for both men and women, and even children. Adds variety to strength training and complicates cardio exercises. Dumbbells weighing 1-1.5 kg are suitable for beginners.

Pros of use:

Versatility of use and availability of different loads.
Some models have the ability to increase the weight of dumbbells using stacked weights.
Variety of designs and colors.
Different handle shapes for comfortable use (choose what you like).
Create a permissible load during aerobic exercise.
Convenient to store and do not take up much space.
They are inexpensive.

Disadvantages of use:

The wrong weight can lead to muscle strain and sports injuries.
From time to time, dumbbells need to be changed, as the muscles get used to standard loads and stop developing.

What else should you consider when starting a fitness routine?

A properly selected program and regular exercises account for only 50% of success. Ideally, exercises should be performed in conjunction with proper nutrition and regimen. Proper nutrition does not necessarily mean only vegetables, fruits and healthy food store products. The same fitness center specialists can help you create a nutrition plan to take into account the characteristics of your body and select a menu that will be properly combined with the selected training plan. Remember that in addition to this, the correct regime is very important, do not forget to sleep. Yes, at first it can be quite difficult to adhere to the regime, but it is worth it. The body needs not only regular exercise, but also quality rest in between. Many people mistakenly believe that when choosing maximum loads, the result will appear several times faster, but professionals say the opposite. The correct balance of loads and rest is an undoubted key to success.

Bench for crunches

Helps to pump up abs of steel and work the oblique abdominal muscles, getting rid of unsightly sides.

Pros of use:

Makes abdominal exercises easier.
By changing the angle of the bench, you can increase the range of motion and the load on different abdominal and back muscles.

Disadvantages of use:

Takes up a lot of space
It weighs a lot and is hard to carry.
Not universal.
It's not cheap.

Fitball

This fitness ball has been very popular lately. Even entire directions using it have appeared. It is sold in all sports stores.

Pros of use:

Versatility of use, from training for pregnant women to practicing acrobatic tricks.
Availability of various designs and diameters (with and without handles).
Can be deflated for easy storage.
Used to relax the muscles of the back and abdomen, effective in rehabilitation programs after injuries and for various diseases of the musculoskeletal system (osteochondrosis, scoliosis, kyphosis, etc.).
Suitable for activities with small children and gentle massage for infants.
It does not create stress on the joints of the lower extremities, therefore it is approved for use by people with arthritis and knee injuries.
Trains flexibility, coordination of movements and the vestibular system.
Helps to acquire beautiful posture.
It is relatively inexpensive.

Disadvantages of use:

When inflated and with a large diameter, it takes up a lot of space.
If the weight is not distributed correctly, it is easy to fall and get injured.
Helps in fat burning only when used in active cardio training (for example, jumping over a ball).

Good deodorant

Do you need deodorant at the gym? Some say yes, others are categorically against it. Sweating during physical activity is a natural phenomenon. The body is trying to cool down. At the same time, waste and toxins are released with sweat.

In addition, not only your armpits will be wet, but also your back, arms, and chest. But you can’t smear it all over your body, and it’s harmful.

Another thing is that the aroma is not very pleasant. If a person is healthy and has not eaten anything odorous before training, his sweat is practically odorless. If you still cannot do without deodorant, then you should choose products that are unscented or have a light neutral scent.

Deodorant should be simple, not antiperspirant! Firstly, it will disrupt heat exchange by blocking sweat ducts. Secondly, it will prevent waste and toxins from coming out, which can cause inflammation.

Leggings

An equally important piece of equipment. It is better to choose seamless models that have a wide elastic band. It will be comfortable to work out in them and you won’t have to worry about whether they fit well.

When choosing leggings, you need to try them on. They should be true to size and have a slight tightening effect. The material is of no small importance. It is worth giving preference to models made of polyester, elastane or polyamide. They wick away moisture and breathe better. But some people do not feel very comfortable in such clothes and prefer natural fabrics. Then you should choose models whose fabric contains a small percentage of synthetics.

If you are predisposed to varicose veins, experts advise purchasing leggings with a compression effect, ensuring good blood flow. They also support the muscles by compressing the legs in certain places.

Of course, leggings cost a lot, but the effect of training will be many times higher.

Ab roller

This device is not used very often, but it can really diversify your abdominal workouts. It will help those who have long wanted beautiful cubes, but are tired of the monotony of pumping up the abdominal muscles.

Pros of use:

Helps burn abdominal fat faster.
Strengthens the back muscles.
Can be used to train knees during rehabilitation after sports injuries.
Takes up little space.
It is relatively inexpensive.

Disadvantages of use:

Not sold in all sports stores.
If pressed hard, it may leave marks on the floor.

Swedish wall

This is already a whole sports complex, which in a large configuration can replace a gym.

Pros of use:

Suitable for universal training due to a wide range of attached equipment: horizontal bar, parallel bars, rope, gymnastic rings, rope ladder, abdominal bench, barbell holders, etc.
Allows you to pump all muscle groups.
You can train with the whole family, including children.
In many ways it replaces the gym.

Disadvantages of use:

Takes up a lot of space and requires special fastenings in the wall or ceiling.
It's not cheap.
For the convenience of training, it is better to purchase a special mat.
Requires synchronization with the overall interior of the room.

Hula Hup

This is one of the most favorite fitness gadgets among girls. He is credited with a miraculous effect on waist size, however, we dare to disappoint that this is not the case. You can't get rid of your belly with just one hoop, but you can still use it for training.

Pros of use:

Variety of designs and options (plastic, metal, rubber, with or without massage balls, with weights and super light, of any diameter).
Helps pump up the oblique abdominal muscles, abs and back.
Easy to store, does not take up much space.
It's inexpensive.
You can learn to do various beautiful gymnastic exercises and then surprise your friends and family.

Disadvantages of use:

Heavy hoops can cause bruises on the body.
An incorrectly selected diameter will make training uncomfortable.
It is not entirely easy to learn how to spin it correctly and quickly.
Does not help remove excess fat from the abdominal area (only in combination)

Step platform

With its help, you can diversify your home cardio warm-ups and interval training. And, most importantly, it can be replaced with a low stool with a non-slip surface.

Pros of use:

Helps you lose weight.
You can practice step without leaving your home.
Easy to use for push-ups, abdominal crunches and other strength exercises.
It is relatively inexpensive.

Disadvantages of use:

It weighs a lot, so it is difficult to carry.
Not sold everywhere.