Trained healthily in the gym
Exercise healthily in the gym
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When the weather is nice, it's best to train outside. But when it gets cold and uncomfortable, the jogging trails are also empty. Instead, many misplace that Workout in the gym. There are many advantages to this. After all, all the necessary equipment is available there, trained trainers can be asked for advice and the monthly fee ensures motivation.
Doctors and experts are from Gym trend less enthusiastic. They complain of more and more injuries. In particular, cheap chains and group courses with poorly trained or untrained trainers increase the risk of incorrect workloads. You should therefore pay attention to these points so that you can train healthily and safely.
The basics for a healthy workout
1. Check your fitness level
Before you start exercising, you should always check your fitness level. This applies to beginners as well as advanced users who go to the gym after a break or who are new to the gym. Previous illnesses and healed injuries should definitely be included.
If you have not been to the doctor for a long time, you should get a check-up there. In this way you avoid undetected complaints or illnesses being aggravated by the training.
2. Choose the right gym
A gym should have all the equipment you need for a comprehensive workout. If you want to take courses, they should take place at a time that you can. The coaches are also very important. You should have a good education and always be available as a contact person.
For beginners, thorough and comprehensive instruction is also crucial.
3. Stay tuned
Motivation is high at the beginning, but later it often decreases. However, for a safe and healthy exercise, it is important that you do it regularly.
Therefore, after a long break, you should not continue as before. Create a new training plan and start again with light exercises.
4. Check your workout regularly
Every three months or so, you should ask someone to watch your exercise. Incorrect movements can be improved again and again. An experienced trainer is best suited for this. They can then revise your training plan right away.
5. Take your time
The muscles get used to a new load relatively quickly. Cartilage, tendons and joints, on the other hand, take longer. The training level should therefore not be increased too quickly. Either way, keep your routine up for a couple of weeks before increasing the difficulty.
Breaks are also very important when training in the gym. This is the only way the body has time to adapt to the new challenges.
6. Don't go out to work out sick
Exercising regularly is important. If you have an acute illness, you should still take a break. The body needs rest, especially when there is a fever or inflammation. Even if you are on medication, it is better not to visit the gym. If in doubt, it is best to ask your doctor whether you can continue to exercise.
7. Dare to do weight training and cardio
Women often believe that weight training is not for them. Men often skip the endurance units. But experts know that both are important.
Strength training can best prevent many diseases, such as osteoporosis. Cardio, i.e. endurance training, is also crucial for our cardiovascular system.
You should keep this in mind when training in the gym
1. Exercise in a balanced way
Arms, legs or back, all parts of your body should be trained equally. Also, be sure to load the left and right sides equally. A training plan can help you with this.
2. Perform all movements neatlyFor a successful and healthy training, it is especially important that you perform the movements correctly. You should have an experienced trainer show you new exercises and check the process again and again.
It is also important that the movements flow smoothly into one another and are not short or jerky.
3. Pay attention to the correct posture
Incorrect posture not only ensures that the training does not work as it should, it can also lead to injuries. Therefore, make sure that your back is straight during all exercises, do not fall into your back and try to keep your spine stable.
4. Start small
For the training to be successful, it is crucial that you repeat the exercises several times. So start with an easy level of difficulty that you can do correctly until the end. As a rule of thumb: Depending on the exercise, three sets of 8-15 repetitions should be possible.
5. Don't forget to breathe
When exercising, we often involuntarily hold our breath. Correct breathing can support the effect. Breathe out when exercising and breathe in when relaxing.
6. Warm up
A few minutes on the treadmill or cross trainer will make your pulse skyrocket. This reduces your risk of injury.
7. Drink enough
When you sweat, the body loses fluids and minerals. Therefore, you should take breaks from training to have a drink. It is just as important to replenish your fluid balance after visiting the gym, ideally with water or electrolyte drinks.
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