Today, going to the gym is a great way of getting your body into shape. In fact, getting fit in the gym is more than possible, no-matter your personal fitness goals. You will only need to develop effective and safe workout habits while at the gym. So, below are some of the steps you will need to follow in-order to keep your body fit and healthy at the gym.
STEP-1: How to Succeed at the Gym:
> Make a realistic gym schedule: Try to come-up with a realistic gym schedule that you will be able to stick to. So, decide on how many days of the week you can make it to the gym and start from there. You can increase the frequency of workouts later on when going to the gym becomes more of a habit. In case you’re new to working out, then try setting aside 2 days a week for the gym.
> Try wearing comfortable clothes & athletic shoes: When going to the gym, consider wearing clothes that will make your workout easier and won’t get in the way while you’re exercising. So, wearing shirts and shorts made out of polyester, spandex, nylon, or a cotton-polyester blend are good choices for the gym. Likewise, get high-quality supportive and comfortable sports-shoes to make your gym workouts easier.
> Get a water-bottle to keep yourself hydrated during gym workouts: Gym exercises will actually make you sweat and lose water. So, it’s very important to replenish your body as you exercise by drinking about 8 ounces (240 mL) of water every 15 minutes during workouts. On the other hand, if you’re going to be working out for longer than 1 hour, then it’s a good idea to bring a sports drink with you in-order to refuel your body. Look for an isotonic sports drink that contains carbohydrates and sodium in-order to give your body more energy during workouts.
> Warm-up before your workouts: Do warm-ups right when you get to the gym. Focus on doing active, dynamic movements that bring muscles through full range of motion like leg-swings, high-knees, and arm-circles. In fact, a warm-up will get your body ready for your workout session at the gym. On the other hand, not warming up before exercising can leave the body more prone to injuries. So, ensure you don’t skip warm-ups at the gym.
> Try doing cardio & strength-training exercises: Do different exercises while utilizing weight-machines, cardio-machines, and free-weights in-order to achieve a balanced workout. In fact, cardio and strength-training exercises will help you burn calories and tone your muscles while transforming your body. So, aim at 150 minutes of moderate cardio exercises a week and get at least 2 workouts comprised of 20 minutes of resistance training each week for strength training.
> Get a post-workout snack after the gym: Eat a healthy snack with carbs to restore your body’s energy and proteins so as to help build your muscles. In case you want to lose weight, then consider eating a low-calorie snack that’s between 150-200 calories. For example, try eating a fruit smoothie with some protein powder.
STEP-2: How to Do Cardio Exercises at the Gym:
> Consider walking or running on a treadmill: Treadmills are available at most gyms and they will help you get some cardio workouts while burning extra calories. In fact, most treadmills will allow you to adjust speed and incline which makes them perfect for everyone regardless of their fitness levels. However, using a treadmill can be hard on the knees and that’s why you may consider using a different cardio machine if you suffer from knee pain or have a knee injuries.
> Use an elliptical machine: Exercising on an elliptical-machine is actually a great calorie-burning cardio exercise. In fact, an elliptical will also allow you to adjust the intensity level of your workout. In fact, you can burn about 170-320 calories in 30-minutes on an elliptical-machine
> Workout on a stationary bike: Pedaling a stationary-bike at moderate intensity for about 30 minutes can help you burn 200-700 calories. In fact, exercise-bikes are a great choice if you have knee problems because most of your body weight will be supported by the machine. In case you’re new to exercising, then start out pedaling on a light intensity setting and then gradually increase your intensity level as you improve.
> Exercise on a rowing machine: Rowing is a good, full-body cardio workout that won’t place a lot of stress on the joints. In fat, a rowing-machine will allow you to burn calories while working out your arms, legs, and core. When using a rowing-machine, start out on a low-intensity setting and progress slowly. In fact, you can burn around 400-700 calories per hour on a rowing machine.
STEP-3: How to Do Strength-Training Exercises:
> Perform bodyweight exercises when starting out: Using weight-machines and free-weights at the gym will actually get you a good strength-training workout. Some of the bodyweight exercises you can try include: Squats, Push-ups, Lunges, Planks, and Crunches.
> Consider doing free-weight exercises to add more resistance to your workout routine: Gyms are equipped with free-weights which may include; dumbbells and barbells. Free-weights will provide extra resistance hence making your exercises more effective at building muscles. However, begin with light-weights that are easy to lift so that you can perfect your form and then gradually progress to heavier, more challenging weights. Some of the free-weight exercises you can do at gym include: Deadlifts, Bicep curls, Bent over rows, and Bench presses.
> Try using the gym weight machines: Weight machines can be an effective way to build muscles if they’re used correctly. However, ask someone who works at the gym to show you how to use weight-machines or consider working-out with a personal trainer who can show you what to do. Weight machines you may tryout include; Lat pull-down machine which is great for upper body workouts, Smith machine which is good for working out your quads, hamstrings, glutes, shoulders, core, and upper back. Cable machine which adds resistance to exercises and a lower back extension machine which is good for exercising the muscles along your back.
