The benefits of working out in the gym, the best exercise sets

If you translate the verb to fit literally, then in Russian it will sound like “to be in good shape.” From this verb comes the name of the sports direction - fitness. The training has the following main goals:

• creation of relief muscles;
• weight loss;
• healing of the body.

To get the most benefit from sports, you need to exercise regularly. But remember that fitness is not just about going to the gym. This is a kind of philosophy that covers the way of life as a whole.

What should strength training be like?

Regardless of the program, every strength training begins with a warm-up. It must be done in the following order:

1. Joint warm-up. Rotate the joints of your arms and legs 10 times in each direction, bend and turn your body and neck.
2. 5-10 minutes of light cardio. Any suitable exercise machine will do: treadmill, stepper, ellipse, exercise bike. If everything is busy, jump rope.

In addition, before each exercise with a large weight, you need an additional warm-up with a small one. This will prepare the target muscles for work and protect you from injury. For example, if you are going to squat with a 50 kg barbell, do 5 reps with the bar, then 3 reps with 30 kg and 3 reps with 40 kg. Only then proceed to the main load.

Select the working weight so that the last repetitions of the approach are difficult, but without changing the technique: jerks, twisted back and unnecessary bends. If they appear, take lighter weights or reduce the number of repetitions.

Rest 60–90 seconds between sets and 1–2 minutes between exercises.

I strength training

Ab crunches

Works the abdominal muscles.

Lie on your back, place your feet on the floor, put your hands behind your head. Raise your body so that your shoulder blades lift off the floor and your lower back remains pressed. Do not put pressure on your head with your hands, your fingers only touch the back of your head, the movement is made by tensing the abdominal muscles, not the neck.

Perform 3 sets of 15–20 reps.

Hyperextension

Pumps up the back extensors, buttocks and back of the thigh.

Place your feet on the hyperextension machine and place your hands behind your head. Keeping your back straight, lower your body and then lift it up. At the top, look at the wall in front of you. Avoid jerking and sudden movements, perform the exercise smoothly and under control.

The benefits of exercising on simulators

Increased physical fitness and endurance

Regular exercise helps you lose weight and gain muscle mass. The effect will appear if a person combines training with proper nutrition. It is better to hire an experienced trainer to create an individual program, since everyone has their own characteristics in physical development.

Improved health

In addition to a beautiful body, training helps improve the functioning of the body. After regular exercise, the following effects are observed:

• Blood pressure and functioning of the cardiovascular system are normalized.
• The immune system improves.
• Metabolic processes in the body are accelerated.
• Improves mood and well-being.
• The functioning of the digestive system improves.

Increased performance

When a person is well developed physically, his activity increases. Everyday stress is much easier to bear. The body does not need to recover for a long time after carrying heavy loads or prolonged labor. As a result, a person completes all tasks in advance; in a day he is able to complete much more work than before training.

Individual approach

In sports sections, coaches rarely develop programs personally for each athlete. It is necessary to adapt to common methods that do not always suit them. Classes in the gym involve individual training. A professional develops a program for each student. This is much more effective than training in a sports section.

Variety of programs

Each sports complex has a standard set of equipment: exercise machines (treadmills, bicycles, for pumping a certain muscle group, etc.), dumbbells and weights of different weights, balls, hoops, gymnastic mats, etc. If the company’s staff allows it, it may have several sites . Depending on the level of the complex, there are other types of training in it, in addition to training on simulators:

1. Swimming in the pool and water aerobics.
2. Yoga.
3. Martial arts.
4. Pilates.

New acquaintances and support from others

People can be united by a common goal, for example, getting into shape. The gym is a public place where contact with other people is encouraged. The support of others is a great incentive to strive to achieve your goal. The acquaintance can be continued outside the gym.

Fighting depression and internal torment

Many psychologists recommend that patients engage in sports activities. When a person works physically, the brain does not work. The only mental activity is counting approaches. This helps to take your mind off problems and recover mentally.

Bike

Keen cyclists tend to look thin and lean. Top track cyclists may have slightly over-pumped legs.

How does this affect life?

Bad weather is not an obstacle to cycling Pros:

• a pleasant and exciting process;
• good general health effect;
• good for weight loss;
• you can contemplate the world around you and see a lot of new things.

Minuses:

• the wrong seat can cause harm;
• In the cold season, riding is not very comfortable.

The bike is suitable for you if:

• you don’t need heavy training, or, conversely, you don’t have enough load in other sports;
• you have the opportunity to use it as transport, and not just as a sports trainer.

Without this, it is useless to go to the gym: what should you take with you?

The comfort, convenience and feeling of confidence of girls in the gym also depend on what they are wearing. Before you go there, don’t forget about your faithful helpers – accessories. A forgotten towel or water has ruined more than one workout.

I have compiled for you a list of the most necessary things in the gym, based on my own many years of experience in the gym, and also asked for the opinions of several familiar fitness instructors. On the path to sports victories, clothing and footwear can make a significant contribution to your success.

Sports bra

What is a fitness bra or top for? Everything is simple here. To maintain breast shape as the rest of the body begins to gain muscle mass and burn fat tissue, girls need to purchase one more item of clothing than guys. All women should take care of the health of their mammary glands, regardless of their shape. Sports bras are divided into several types:

1. Light support. Sconces of this shape are designed for calm walking or yoga.
2. Average support. In this top, even the most curvy figures will look more modest, however, you can safely dance and do cardio in it.
3. High support. Maximum cup support is ideal for running, intense training and strength training in the gym.

The function of bras for girls is simple - in the right underwear, your breasts should not “jump”. It will be better if you don’t go to the gym in your usual bra, and when choosing a bra, give preference to comfort rather than appearance.

Sneakers

Shoes, girls, are your foundation and what you will see before your eyes 50% of the time when exercising in the gym. Therefore, it is so important for beginning athletes to choose comfortable and beautiful shoes for the gym. To improve your exercise technique and minimize the risk of injury, focus on the following options:

• Sneakers for strength sports. You won't need them if you evenly distribute the load in the gym and don't approach dumbbells heavier than 10 kg. But those who are going to seriously engage in extreme strength training, bodybuilding and powerlifting will need so-called weightlifters. These shoes have a firm, high and rigid sole; they fit snugly to the foot and do not slip. If you want to squat heavy with a barbell, a high heel will help correct the incorrect torso tilt during the exercise. Famous models: Adidas AdiPower, Nice Romaleos. As a beginner, you should also try minimalist sneakers. This stretchy and flexible shoe will allow you to have full control of your foot movements and provide the most stable base for your squats. A good example is the Nike Free Hyperfeel.

• For fitness. When going to fitness, you need to wear shoes that are capable of ensuring lightness, shock absorption and air permeability of the foot during jumping, rapid physical activity, and aerobic exercise. Sneakers with a mesh surface and a cushioned insole, such as the Ryka Vida and Ryka Influence, are great for your fitness routine.

• Cross training. This type of sneaker should not be confused with weightlifting shoes or lighter fitness shoes. The soles are firm enough to provide stability, but at the same time they allow you to run and jump in them due to their flexibility. Reebok Crossfit Nano is popular.

Crossfit

A fashion trend that rapidly gained popularity all over the world a few years ago. The creator describes his program as “constantly varying functional movements performed at high intensity across multiple time intervals and modal domains to enhance fitness.” The key word in CrossFit is functionality. It includes exercises from almost all the disciplines listed in this article, as well as from weightlifting, gymnastics, kettlebell lifting, plyometrics, strongman and others. By doing CrossFit, you will be able to lift, press, pull and push heavy weights, run fast and long, do a lot of pull-ups, push-ups, and do technically complex elements.

It’s not for nothing that the CrossFit world champion is called the most physically fit person in the world. Here is an example of a complex from the Crossfit Games (the main CrossFit competitions in the world):

Perform with a 9kg vest: Run 1600 meters 100 Pull-ups 200 Push-ups 300 Squats Run 1600 meters

Impressive, isn't it? Yes, you won't be as strong as a powerlifter or as durable as a marathon runner. But how many of you need to bench press 200kg or run marathons in your life?

The appearance of a CrossFit athlete is something between a runner and a jock. Thin, but quite muscular.

How does this affect life?

First and foremost, CrossFit is about endurance.
You will forget about shortness of breath. You can catch up with a bus or run up the stairs to the desired floor, carry packages from the store or dig up a potato field without straining. You will also lose excess weight very quickly, because such workouts burn an incredible amount of calories. CrossFit will also make you much more energetic. You will crawl out of training exhausted, but the next day you will feel 10-15 years younger. The training itself is very exciting: almost every set of tasks is a mini-competition with others and yourself. In addition, these complexes are practically never repeated, which eliminates monotony from training. CrossFit is often compared to physical fitness and circuit training in martial arts. But in fact, it is much wider and more varied.

This is roughly how a CrossFit workout goes (at least the second half of it)

By the way, CrossFit is great for clearing your head. During training, you will forget about all your problems and worries. You simply won’t be able to think about anything other than the routine you’re doing.

After watching videos of top athletes competing, people often say that CrossFit “acidifies the myocardium,” ruins joints, and so on. In fact, it is a scalable sport. You need to work at your own pace, and, preferably, with a heart rate monitor. Yes, this type of training requires you to push yourself, but a normal trainer will never work you to death.

Pros:

• exciting training;
• brutal endurance;
• not transcendental, but still great power;
• increased tone and energy;
• excellent, strong figure (subject to more or less proper nutrition).

Minuses:

• In the spirit of working at speed, you can forget about technology. Because of this, the risk of injury increases significantly;
• very intense and difficult workouts that are not suitable for everyone.

CrossFit is for you if:

• you are tired of monotonous and boring training from other sports;
• you want to be well-rounded;
• Do you enjoy training in company?
• you want to lose weight quickly.

Disadvantages of going to the gym

• High cost of classes . Some programs are very expensive, especially in large complexes. Many people cannot afford to go to gyms. It is much cheaper to go to a section where classes will be cheaper or even free. You can also purchase sports equipment at the store and practice at home for free. Although many complexes hold promotions and give discounts to regular customers, for example, paired hikes (classes with a friend will cost everyone less than individual training).
• Lack of sports achievements . Working out in the gym will not give a person anything other than a beautiful figure. The result of all the work is the same - a slender, pumped-up body. Classes in the sports section are much more interesting. There, training develops a person as a professional. He receives awards, achievements and ranks. The desire to win is the main thing in sports activities.
• Inconvenience of classes . People who have a lot of business or homework do not have time to visit the sports complex. It will be much more convenient to conduct training at home, where you can do housework and exercise physically.
• Wasting time . If a person does not play sports professionally, then the time spent going to the gym will be pointlessly lost. It is more practical to create a daily routine, devoting time to more important matters. However, if a person develops in this area, earns money, and becomes a professional, then this, on the contrary, is beneficial.
• All people are visible . It takes a long time to make friends at the gym. Beginners will feel uncomfortable among professionals during their first training sessions. Internal complexes give rise to fear of the public: just one glance is enough for a person to become insecure. If a beginner does not overcome this feeling, he may quit training altogether.

Run

The typical runner's body can look different. But, as a rule, everyone has one thing in common: slimness. Short-distance runners who train explosive strength often look very muscular.

How does this affect life?

This is what your first runs will look like . Pros:

• simplicity and accessibility;
• excellent general health effect;
• for free!

Minuses:

• without the supplied equipment, the body will wear out;
• Not everywhere you can run comfortably all year round. You can run in winter, but few are ready for such an extreme;
• If you are overweight, it is better to hold off on running. Instead, it's better to walk a lot.

Running is right for you if:

• Your priority is health;
• you want to be slim and mobile, instead of carrying around kilograms of beautiful, but unnecessary muscles for life;
• you don’t want/can’t spend money on a gym class.

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.

Breathing exercises - is there any benefit?

Breathing techniques do not require serious force loads and have virtually no contraindications. At the same time, such exercises allow you to use the deep muscles of the body, which are simply not worked out in the gym. In this way, an amazing figure correction effect is achieved.

Pilates, bodyflex, oxysize - all these techniques contribute to the effective burning of not only subcutaneous, but also visceral fat. Due to this, already in the first month of training, body volumes are significantly reduced.

Breathing exercises belong to the methods of physical therapy, aimed at improving the health of the whole body, normalizing metabolism and blood circulation, improving posture and restoring the cartilage tissue of the intervertebral discs.

Regular performance of these exercises allows you to develop flexibility and plasticity, as well as give the female body an attractive shape.

What is fitness?

In English, fitness is derived from the verb to fit, which means to be in good shape, healthy. But if you look at it more broadly, it is the overall physical readiness of the human body. The main secret of fitness is not in achieving the highest results in sports, but in stimulating a healthy lifestyle. All workouts are designed to bring maximum benefit to the body. Fitness is a practice developed over the years by many specialists: doctors, psychologists, athletes, coaches, etc. It is a synthesis of their many years of experience in the struggle for human health and well-being.

Very often, fitness is confused with shaping, but their training systems only partially coincide. Shaping was created in the 80s of the last century in the USSR and, in addition to exercises, includes a special diet for weight loss.

The main goal of fitness is to make your life energetic and joyful, give you strength and teach you to open new horizons. Because with such activities, a person has the opportunity not only to improve his physical well-being every day, but also to achieve spiritual harmony. Besides all this, fitness is also a kind of aesthetics, because it will force you to lead a vibrant and active life, engage in creativity, play, listen to music and much more.

How to choose a women's fitness center?

When choosing a suitable fitness club, pay attention to the following parameters:

• Close to home. The closer the gym is, the better. Long trips home after training have a negative impact, fatigue quickly accumulates, and the incentive to go to training disappears.

• Cost of subscriptions. Many fitness centers, competing with each other, offer various promotions and special offers.
• Coaching staff. Read reviews about instructors, try one-time classes. This will help you understand whether you are satisfied with the coach’s approach and whether you are comfortable with him.
• Find out about additional offers. Fitness centers often offer aerobics classes with elements of Latin American dancing, cardio striptease, and other unusual programs.

What is fitness for?

1. Fitness for weight loss. If you do the exercises regularly, you can quickly lose extra pounds. After performing gymnastics, the muscles of your body will become developed, strong, strong. Remember, the golden rule is that the less fat, the stronger our muscle fibers. After systematic training, you will notice how excess weight will melt before your eyes;
2. Fitness for shaping your figure. What lady doesn’t dream of having a sexy figure that attracts the admiring glances of men? Perhaps girls want to make their buttocks round and firm, their arms sculpted, and their legs slender, strong and graceful. Fitness exercises, similar

Martial arts

A harsh, tough, exciting sport for real men. If you want to become the strongest and walk around your favorite area without fear, this is the place for you. The choice of disciplines is very diverse, but all of them are united by fairly serious physical training. The workouts are similar to CrossFit in terms of intensity and, partly, in structure. But, of course, the main emphasis here is on applied combat skills.

Fighters' figures are usually slender and muscular. Although, of course, it all depends on the type of sport and the individual.

Figure of a typical fighter