The day has finally come when you made an important decision - to take your form seriously. You bought a membership to a fitness club, which you probably had been choosing for almost six months, enlisted the support of relatives and friends, and mentally prepared yourself to work hard to achieve your goal.
All that’s left to do is to properly pack a sports bag and buy equipment. Someone will think: “What difference does it make what you wear? I already have shorts and old sneakers, and I’ll go in them.” This is the wrong approach. After all, a high-quality and beautiful set for the gym does a great job: you are comfortable, you feel confident, and the right clothes contribute to good results.
In a special project of the “Championship”
and
SberBank
are going together for our first training session at the fitness club.
By the way, we have also prepared checklists to make it easier for you. They contain all the necessary things that should be in your bag. Checklists for men and girls can be downloaded from the link.
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Sneakers
It is most important. And, perhaps, this is the detail that you should not skimp on under any circumstances. If you are a persistent and purposeful beginner and already clearly know what you will do in the gym, select shoes for a specific type of training. It will be hard to get lost, because essentially there are only two of them - strength exercises and cardio. This will be enough for you at first.
Elena Skoblova
fitness trainer
If you plan to do mainly strength training or CrossFit, take a closer look at weightlifting weights. They have a small hard heel.
Sneakers from the CrossFit line are similar to weightlifting shoes, but they are softer. They're great for training in the gym, but you shouldn't run in them.
For running, it is better to select running shoes based on the following inputs: the condition of your foot (flat feet, inward or outward arching) and the surface on which you will run (asphalt, dirt, track, stadium).
And if you don’t want to bother and are just thinking of buying sports shoes for all occasions, choose fitness sneakers. For a beginner, this will be the best option: they are suitable for both training on simulators and for group training.
Good sports stores have consultants who can help you choose shoes to suit your goals and individual performance. But you shouldn’t shift all the responsibility onto another person; you will also have to put in a little effort. Remember that the consultant cannot know all your feelings.
Photo: unsplash.com/@kelli_mcclintock
How to choose?
- During fitting, rotate your foot in the sneaker, walk, do a few squats, calf raises, you can jump or run. Some stores have treadmills where you can test your running shoes. And if suddenly there is no simulator, just run on the spot.
- Pay attention to how you feel: your foot should not slide too much inside the insole, your ankle should be well fixed (but not pinched!), the internal seams should not press, all your toes should lie comfortably on the insole and not lean on each other.
- Don't forget about the appearance of your shoes. Of course, girls pay most attention to color, but for young people sometimes this indicator plays an important role. Choose a fitness look as a set or build on what you already have in your wardrobe. But keep in mind that when washed in a machine, many sneakers may become deformed or lose color.
Average price: from 3-5 thousand rubles. You can choose sports shoes here.
Buying good equipment is expensive, but you shouldn’t skimp on quality basic items. Card will be an ideal assistant in these situations.
with an interest-free period of 120 days, free servicing and a rate of 9.8% when paying for purchases in the “Health” category and paying online at SberMegaMarket if you did not manage to repay the debt on time. The credit limit of the card is up to 1 million rubles, so it makes large purchases, such as purchasing sports equipment, a simple and profitable process.
Photo: istockphoto.com
What is men's fitness and its features
Unlike the fairer sex, men lose excess weight much faster and build muscle mass. This is due to the peculiarities of physiology and muscle structure. For women, adipose tissue is of particular importance because it is necessary for bearing and giving birth to healthy children. Therefore, it is much more difficult for the female body to part with excess fat. Not least important in the presence of such striking differences is the endocrine system, the hormones produced by which have a direct impact on body composition and the percentage of fat in the body. And male hormones work in such a way as to accelerate muscle growth.
There is still an opinion that fitness is exclusively for women. But in reality, it involves classes for both sexes, which are designed to reduce weight and give the muscles a beautiful definition. Thanks to a special fitness program, it is also possible to develop flexibility and endurance. With its help, the general condition of the body and, in particular, the functioning of the cardiovascular and respiratory systems improves.
For men, the optimal fitness program will include aerobic and strength exercises, which alternate with each other. Additionally, martial arts training and swimming can be provided. Which activities are best suited is decided individually based on your goals. If the goal is to lose weight, preference is given to aerobic exercise, alternating with strength training. But if you want to give your muscles definition, the emphasis is on strength exercises.
The men's fitness program includes several levels:
- Introducing fitness. During the classes, special attention is paid to proper breathing and adherence to the correct technique for performing exercises.
- Body correction. At this stage, there is a gradual decrease in weight, drawing muscle relief and increasing their mass.
- Consolidation of results. The emphasis is on strength training and swimming so that the process of building muscle mass does not stop, but rather progresses.
Tights/leggings, shorts or sweatpants
It is impossible to advise which of these options is best for a fitness club. Start from what you like best and what you think suits you.
Elena Skoblova
fitness trainer
Girls mostly wear leggings, while men choose shorts or pants. Sometimes tights or cycling shorts are worn underneath to avoid friction between the inner thigh and shin.
The size range of different brands and even just different models of the same brand sometimes differs noticeably on the body. Well-known brands of sportswear most often choose synthetics for the manufacture of products: it stretches better and is less deformed when worn. So, unless you want to end up with grandpa sweatpants with pulled knees, don't be put off by this stuff.
Photo: unsplash.com/@photosbychalo
How to choose?
- When trying on pants, leggings, tights or cycling shorts, make sure that the seams do not press or chafe. If you feel uncomfortable, take it off and try something else. Don't expect the uncomfortable seam to go away during your workout.
- Do a few bends and squats to make sure the product is not see-through.
- It is important to choose the correct length for running shorts to avoid chafing on your inner thighs.
- You shouldn’t choose shorts that are too short for the gym; no one has canceled the rules of decency.
- Don't just buy compression clothing. As a rule, it is recommended by a doctor (for example, light compression hosiery will help with varicose veins).
Average price: from 3 thousand rubles.
What to take to the gym? | Men's blog
Some time ago I wrote an article about how to take the first step and decide on the purpose of visiting the gym. We will assume that you have made up your mind, but now the question arises - what do you need to exercise in the gym (besides motivation and goals)? Sportswear, of course. We'll talk about it today. It seems that everything is simple and there are no strict requirements for clothing, but there are characters, looking at whom it is difficult not to smile. I've often seen men who don't care how they look in the gym. These, in my opinion, can be found in any rocking chair. They are wearing: An old, holey T-shirt that you “don’t mind.” Tights of unknown year of birth. Slides with a killer foot odor. This list can be continued, but that’s not what we’re here for. What to wear to the gym (gym)? Sportswear, first of all, should be comfortable . And comfort means high-quality material and freedom of movement during exercise. Here is a set of sports uniforms, which, in my opinion, is optimal. T-shirt The main emphasis when choosing a T-shirt for the gym is on the material. The T-shirt must allow air to pass through so that the body can “breathe” during physical activity. Cotton T-shirts are perfect for sports.
Source:
https://for-male.ru/sportzal/chto-odet-v-trenazhernyj-zal/
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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T-shirt or tank top
For girls, there is no fundamental difference between wearing a T-shirt or a T-shirt in the gym. You can train simply in a sports top. This also applies to outdoor training in warm weather.
However, some activities will still require the purchase of something more closed than a sconce. For example, anti-gravity - it’s better to buy a crop top with long sleeves so that you don’t rub your hands on the hammock and so that your skin doesn’t stick to the fabric if it sweats.
But men often train in T-shirts.
Photo: unsplash.com/@gcowie
How to choose?
- We select a T-shirt or T-shirt in size so that the seams do not press.
- We are not chasing material. Sportswear is now made from various synthetic fabrics or with a small addition of cotton. This is necessary to ensure that the product does not overcool your body and removes moisture.
Average price: from 2 thousand rubles.
Underwear
Many people think that it makes no difference what kind of underwear to use for training, because it is not visible under clothes. This is not entirely true. The wrong selection can cause inconvenience and even the most comfortable outer sportswear cannot compensate for it.
Special underwear designed for sports is made of synthetic materials that fit tightly to the body and provide comfort and good ventilation. This is especially important during intense workouts and heavy sweating.
It is recommended to select underwear for exercise in the gym from hygroscopic materials that have sufficient elasticity. The selection of sports bras for women deserves special attention. They should support the chest well so that during active movements it is fixed and the skin does not stretch. If you are a large size, you should choose a bra with wide shoulders and a belt. Since the support properties of bras weaken over time, it is recommended to replace these items of women's sportswear every 6-9 months.
Socks
Elena Skoblova
fitness trainer
Whether to wear socks or not is a personal matter and a matter of hygiene. But keep in mind that washing sneakers is much more difficult than washing socks.
How to choose?
- You can wear short sock socks to the gym; they should not slide on the insole of your sneakers.
- If the heel of your sneakers is high/hard, it is better to choose longer socks to avoid causing calluses.
- For outdoor workouts, especially in cool weather, choose long socks to protect your ankles from hypothermia.
- Buy compression socks or leggings as needed.
Average price: 1 thousand rubles.
Elena Skoblova
fitness trainer
If you are planning to train outside, especially in cool weather, do not forget about a long sleeve (preferably something warmer, for example, fleece), a windbreaker made of windproof fabric, and a waterproof raincoat with a hood. Accessories include an ear band, a buff (on the neck) and gloves.
You can choose men's sportswear here, and women's sportswear here.
Shoes
Modern gyms have long introduced the rule of visiting the establishment only in sports shoes. And it is right. After all, an accidental fall of a weight plate or dumbbell onto an open foot can deprive you of the ability to move normally for a long time.
It is better to choose well-known sports companies Nike or Adidas.
Sports sneakers Nike/Yandex Collections
Running shoes are what is best for a beginner. In addition, running is an excellent warm-up. By running a little before lifting weights, you will warm up your body, circulate blood through your veins and prepare your heart for the upcoming loads.
Accessories
So we got dressed. But there are a couple more important points. Of course, they are optional, but with them your image will be completely completed. With SberCard
this is more than real - you can apply for it using the link. Card owners will be able to use “Thank you” bonuses: for purchases from partners they will be credited with up to 30% of the amount spent. And as you accumulate bonuses, you can use them to pay up to 99% of the cost of the product. Thus, by the way, you can buy the sports equipment you like.
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Sports bag or backpack
Don't go to the gym with a plastic bag! There are no special criteria for choosing a bag. Here you can save money: you shouldn’t buy too expensive, especially for the first time. Look in stores for the best option at an affordable price, go to the gym for a few months and, if you want to replace an accessory, then pick up something new that you like.
The only important point is that the bag should be roomy. Remember that you will put running shoes, workout clothes, a water bottle and a couple of towels in there.
Photo: istockphoto.com
Average price: up to 5 thousand rubles.
Bottle for water
What you definitely can’t live without during training is water. Of course, a beautiful bottle is not a necessary thing. Many people go with regular ones bought at a local store. But your own bottle will be a pleasant addition to your look.
Choosing a bottle is quite simple: you need to know how much water you drink during your workout. For some, a small one of 500 ml will be enough, for others, a liter one is needed, and for others, even a two-liter one. Therefore, in this matter, start only from the characteristics of the body. And don’t buy an expensive bottle if you don’t have the opportunity or desire right now - in the end, only its contents are important.
Average price: up to 1.5 thousand rubles. You can choose sports accessories here.
This is a basic set of things that the hall cannot do without. Remember that you don’t buy sportswear forever. If you wish, you can always change or buy something additional - with a new SberCard
.
Materials
The opinion that natural material is preferable to synthetics for aerobics or other sports is erroneous. Innovative synthetic fabrics provide absolute comfort, they hug the body and feel like a second skin, do not interfere with blood circulation, do not create a greenhouse effect and do not cause irritation.
Cotton and all its varieties are not able to wick away moisture and remain dry; on the contrary, a cotton running suit will absorb sweat and become wet and heavy. But natural fabrics are exceptionally suitable for highly sensitive allergenic skin. The addition of elastane to cotton fiber makes the product elastic and fits tightly to the female figure, so it is convenient to exercise in such clothes or go for walks.
Synthetics are most often used:
- elastane (known as lycra or spandex) - the unique structure of the fibers allows the fabric to significantly stretch and restore its original state without deformation;
- supplex is another elastic and durable material that dries quickly and provides free air circulation, and is therefore compared to cotton;
- polyester is a practical material that can withstand many washing cycles without deformation, does not wrinkle and dries quickly;
- Meryl/Tactel – effectively removes moisture from the surface of clothing.
Manufacturers of fitness clothing often combine these fibers to improve the quality of their products and provide them with the necessary properties.
Shape and dimensions
If the style of sportswear is determined in accordance with its purpose and fashion trends, then the size is selected individually. The main rule: you cannot sacrifice comfort in order to look good. Each element of a sports wardrobe has its own parameters that allow you to feel confident during training.
Before purchasing, measurements are taken that correspond to the formula for calculating the size: usually this is the volume of the hips, waist, chest, length, etc. There are size tables of different systems adopted in different countries, with a decoding of the code value, which allows you to bring the size into line with the domestic system.
It is important to take into account the stylistic features of the collection, such as longer length, lower or higher rise, etc. If it is not possible to try it on, it is better to check with a sales consultant to see how well the model you are interested in meets generally accepted standards.
