What should beginners pay attention to when going to the gym? Many people like sports like fitness, and regular fitness can make us more energetic. What follows is that many novices don't know how to choose blindly in the gym. Let's share the things that novices need to pay attention to when going to the gym.

What should beginners pay attention to when going to the gym? 1 1, warm up first and then go to the treadmill.

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

2. Measure the balance before practicing large musical instruments.

People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, there should be at least one month of balanced, stable and flexible exercise before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength exercises start with dumbbells.

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. But barbell and other strength training equipment are not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

4 or 40 minutes is the best exercise time.

Many people will stay in the gym for several hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and cause muscle pain. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

5. Wear jogging shoes and thick socks to the gym.

Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.

6. Exercise muscles and supplement food within one hour after fitness.

Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.

What should beginners pay attention to when going to the gym? I am a new member of the gym. I don't know how to arrange training to burn more fat. Learn a few steps:

The first step, you can jog 10- 15 minutes, let the blood warm up, gradually raise the body temperature, gradually move the joints and muscles, and find a better state of exercise.

The second step is to do strength training first. People who lose weight should also do a set of strength training before starting aerobic exercise. What the gym can't miss is the training in the equipment area. You can start with barbells and dumbbells to exercise the main muscle groups.

Muscle is the lean body weight. Increasing lean body mass can improve the basic metabolism of the body, make you consume more calories every day, contribute to the development of lean body and improve the body curve.

People who have no experience in strength training can start from the five golden compound movements of squat, lunge, hard pull, rowing, low pull-ups and bench press, learn the standard animation of these movements, and then gradually increase the load, which can help you exercise all the main muscle groups of your body. Every movement 10- 15 times, you can repeat 4 groups and train once every 2-3 days.

People who have some strength training experience can subdivide the muscle group training, for example, exercising the upper body muscle group one day and the lower body muscle group one day, so that the muscles can take turns to rest, which can more fully stimulate the target muscle group and enhance the muscle dimension.

The third step is to arrange aerobic exercise. After strength training, you can do aerobic exercise. Aerobic exercise should not be a simple running training. You can try aerobic exercise, spinning, HIIT interval training and other training methods. Exercise should be diversified to avoid entering the bottleneck period and let you continue to burn fat.

Each aerobic exercise lasts for 20-50 minutes, and the exercise frequency is kept above 4 times a week. High-intensity exercise lasts for 20 minutes each time, and moderate and low-intensity exercise lasts for 30-50 minutes each time, thus improving fat burning efficiency.

The fourth step is to relax stretching. Muscle congestion after fitness training, not stretching and relaxing will lead to muscle stiffness and inelastic, and muscle pain is more obvious after fitness. We can take 5 minutes to relax and stretch, relieve muscle soreness and improve muscle elasticity.

After each exercise, you will sweat a lot and your pores will expand. Don't take a shower right away. Be sure to rest for half an hour to get your body temperature back to normal, and then take a warm bath to avoid low immunity caused by bacterial invasion!

What should beginners pay attention to when going to the gym? 1. Choose your own weight.

When we exercise in the gym, we often bring some equipment to exercise, such as barbells, dumbbells, leg pushers and so on. The advantage of these devices in fitness is that we can adjust the exercise intensity and change the weight of the devices ourselves, but the disadvantage is that we may overestimate or underestimate the endurance of the body.

Overestimation often causes different degrees of harm to the body. He may cause muscle strain or joint sprain. This is very bad for our next exercise and life. It is underestimated that although there is no harm to the body, it will affect the efficiency and quality of our fitness. It may take a lot of time and energy, but it has not received good results.

Second, remember to lock it.

All the equipment and instruments have the function of locking, in order to prevent the next person who comes to exercise from falling and hurting his legs and feet, although the gym does not explicitly stipulate that it must be locked.

However, this rule has gradually become a common habit and is often ignored by novices. Locking is just a simple little gesture, but it can protect the safety of everyone and people around you, so you must remember to lock it, which is responsible for yourself and people around you. It can also form a good fitness environment and social atmosphere.

Third, don't forget to warm up.

Some people may not be used to exercising in the gym, but this is not true. Warm-up, no matter what exercise we do, is very necessary. The essential warm-up exercise can help our body activate the cells of the body.

Let the body spontaneously generate heat to complete the next movements and fitness exercises. When warming up, we can do it by running, cycling or doing warm-up exercises. A few simple actions can restore the vitality of the body, let the body generate heat, and let the body adapt to the next high-intensity exercise.

Fourth, do a good job in nutritional supplements.

Usually, we are thirsty after fitness and need to replenish a lot of water, but at the same time, the salt and sugar in our body are also drastically reduced. At the same time, both salt and sugar should be taken into account. In the process of sweating, salt will be excreted with sweat, and the energy consumed during exercise is also converted from sugar. So sugar and salt also need us to keep fit.

After a lot of supplements, we can prepare some sugar water or salt and soda in advance to supplement the nutrition in the body and restore energy and spirit quickly. Supplementing only water may cause hypoglycemia.