Your muscles need a day of rest in order to recover from a strength training workout, so if you are going to the gym every day, you may want to split up your workout routine into groups that you can work together.
Your muscles vary in size from large groups such as your chest and back to smaller groups such as your shoulders and arms which assist many of the larger groups during your exercises.1- Pressing:Your chest, shoulders, triceps and the back of your upper arms are strengthened when you push a weight away from your body. For example, your shoulders contract when you press a weight overhead. Your shoulders and triceps are assistors during your chest exercises, so these three muscles are one grouping you could work on at the gym.
2- Pulling:Your back, biceps, the front of the upper arm, and forearms are strengthened when you perform pulling movements. For example, a pull-up in which you hang by your hands and pull your body weight toward the sky uses your back, biceps and forearms. Your biceps and forearms assist in most of your back strengthening movements and these three muscles combine well during resistance training.3- Upper/Lower:You may want to divide your body into upper and lower training groups. You could train your chest, back, shoulders and arms on one day and your legs and core the next day. This allows your upper body a day of rest while you strengthen the lower body and the vice versa. If you are a beginner, choose one or two exercises for each body part so as not to over train your muscles.4- Full Body:You may work all of your body parts on one day if you allow for a complete day of rest the next day. This type of training is comfortable for beginners, but can also be used if you are short on time, or short on available days to train during a week. When you exercise the entire body at once, choose one exercise for each body part and aim for two to three sets of eight to 10 repetitions.
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Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.
1- Get familiar:Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.2- Hygiene:Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.3- Ask for help:Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.
4-Warm up:Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.5- Bring a towel:Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.6- Water bottle:While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.7- Keep the equipment back in its place :If you take a piece of equipment to use during your workout, make sure you place it back, so that, other people don’t have to hunt around for it.8- Don’t take too long:We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.9- Gym attire:Clothing is one of the most important things, when it comes to gyming. Make sure you choose proper comfortable clothes, not too tight or too loose. Ladies, be cautious, you don’t want men to star at you, while you workout, so, choose well-fitted bras.
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Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.
1 -Get Familiar :Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.2- Hygiene:Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.
3- Ask for Help:Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.4- Warm up:Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.5- Bring a towel:Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.6- Water bottle:While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.7-Keep the equipment back in its place :If you take a piece of equipment to use during your workout, make sure you place it back, so that, other people don’t have to hunt around for it.8- Don’t take too long :We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.9-Gym attire:Clothing is one of the most important things, when it comes to gyming. Make sure you choose proper comfortable clothes, not too tight or too loose. Ladies, be cautious, you don’t want men to star at you, while you workout, so, choose well-fitted bras.10- Company is Good :Going to a gym with a friend is a good option. This technique will help you adjust as well as motivate you to be regular.
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The importance of regular exercise can’t be understated. The key to sticking with a fitness plan is finding one that fits into your lifestyle. For some guys, home workouts might be all they have time for. For others, nothing beats the gym environment. To help you decide on whether home workouts or gym workouts are for you, we’ve compiled this handy list. Use it to find the best workout plan for your schedule.
1- Advantages of Home Workouts:•Greater Convenience: The chance to work out without the effort and bother of visiting a gym can make you more likely to stick to an exercise plan; if your gym or health club is too far to reach conveniently, you may soon find yourself skipping workouts. Having the means to enjoy a great workout – right in your own home – makes you more likely to workout (and do it more often). Home workouts also allow you to take supplements at your leisure – no more rushing to mix your post-workout shake after a session at the gym.•Less Cost and Expense: The high cost of membership fees associated with a gym can really put a strain on your budget. With the one-time-only investment in the equipment, materials and programs needed to enjoy a great home workout, you can get in some exercise without breaking the bank. For a frugal workout option, your home can’t be beat.•Increased Comfort and Privacy: Having to perform your workout or exercise routine in a crowded public space can feel overwhelming, especially for the novice or newcomer. Getting the same workout without prying eyes can give you a greater measure of comfort. If you have difficulty with the crowds you find in a gym, your home can offer an ideal solution.
2- Advantages of Gym Workouts:•Access to a Larger Selection of Equipment and Fitness Options: A modern and well equipped gym can offer you the chance to make use of equipment that would never fit into your budget or home. For the chance to make use of a wider variety of work out options and equipment, a trip to the gym trumps even the most lavish home workout setups. Gyms make it a lot easier to change up your workouts every few weeks; this variety helps to challenge and strengthen your muscles.•Classes, Formal Instruction and Personal Trainers: The social environment of a gym brings plenty of advantages. Enrolling in a class can give you the chance to work out with others, helping you to stay motivated. Formal instruction or one on one attention can ensure that your workout is well designed and able to fit give you the best results possible. Having someone to hold you accountable can keep you motivated and help you overcome plateaus.•Enjoying a Culture of Fitness: Just being around other people can help you meet your goals. Networking, inspiration and new ideas are all more easily found in a gym then at home. Staying connected with those around you can give you a number of ways to help reach your fitness goals.•Consider your goals and needs carefully to determine which approach has the most to offer you. For a lot of guys, a combination of the two workout types can help them reach their goals. Whatever route you decide to take, rest assured you’ll be well on your way to better health.
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