One of the doubts that may arise during the first days of training at the gym is how long we should be training. The answer to this question depends on the level of physical fitness we have. If we assume our level is zero, the answer to the question would be: a short time.
The first days at the gym should be taken as adaptation training and not improvement. And how long is training for a short time? Whether aerobic training or weightlifting, the first days I would not recommend going over 45 minutes per session. Even if our physical condition is very poor, I would not recommend exceeding 30 minutes, at least for the first two weeks.
In this sense, it seems more important to go to the gym more frequently than to go a few days and stay a long time. It is crazy to go the first days and spend two hours exercising. If we are not used to it, our body will suffer too much with such effort.
The first days at the gym are taken with a lot of enthusiasm and we can make the mistake of doing marathon sessions. At the beginning, we should simply learn to do the exercises properly, take it easy, try various activities, and above all, have fun.
Choosing the gym
Here are some tips to help you choose the best option:
1. Well located: The first task we must consider is the location of the center. It should not be more than ten minutes from our work or our home. Although, sometimes, it is better to choose one located a little farther away because it offers better service than the one next to the office, in many cases, the laziness of going to a distant place helps us quit sooner.
2. Good references: The reputation of the center is very important. Ask coworkers or friends what they do, what drawbacks and benefits they find at their exercise place.
3. What does it offer you?: Once at the gym, find out well about the activities they offer. You can visit several and, with all the opinions, get a clear idea of what you need.
4. Scheduling: Look for a center that has a wide offer, but make sure that the activities you want to do are available at your schedule. You should also check the level of that class that interests you, as it may not be the most appropriate for you.
5. With your own eyes: When you go to ask for information, you should not only be interested in the price: don’t leave without seeing the place. It will help you decide, even if magazines rave about the place. Also, it seems unbelievable, but many people do not ask to see it.
6. Well equipped: One of the things you should pay attention to is the equipment. That they have enough and that it’s not full of “not working” signs. The appearance of the center will tell you if they take care of it or not. Also, notice how crowded it is at the time you intend to go.
7. Feeling comfortable: Besides whether it’s crowded or not, look at the atmosphere. Do you feel identified with the people there? This is one of the main causes of quitting.
8. Cleanliness: One of the most important things in a gym is cleanliness, so if possible, enter the locker rooms and check. Even if you don’t want to shower there, the showers usually reflect the cleanliness of the center.
9. Money, always money: Regarding the economic aspect, it is important that you are clear about the fine print. What happens if you temporarily cancel your membership?
10. Good professionals: Until now, everything we have considered is actually "less important," the most important, the soul of a gym, is the staff, especially the trainers. Often the trainers themselves also show the center, and if by chance, while you are visiting, they take a moment to correct someone doing something incorrectly, what better proof that they care about their clients? Also, if the information is not given by the trainer, ask to speak with them and let them explain.
Progress
Some keys to progress in the gym are as follows:
- Choose a goal: It may seem very basic and elementary, but I see more and more people who do not have a clear goal when they go to the gym. We must choose whether we want to gain muscle mass, lose fat, improve our strength, power, speed, or endurance. Having a clear goal, we can plan a good routine that allows us to achieve it.
- Plan the routine before going to the gym: If you want to progress, you can’t think of going to the gym and choosing the exercises right there. It is essential to know which exercises you will do, with what intensity, and what training volume you will use. It is essential to play with these variables if we want to keep progressing towards our goals. You can choose a full-body system, upper/lower split, or a Weider routine, but it’s important to follow some system, especially if you are beginners.
- Apply proper periodization: We can’t think that every day we go to the gym we will lift the highest possible weight for the maximum number of repetitions; applying good periodization in our training is essential.
- Execute exercises correctly: Many times we try to perform exercises with more weight than we can actually move properly. This can lead to a plateau, but the worst consequence without a doubt is injury.
- Eat properly: When we have an especially aesthetic goal focused mainly on gaining muscle mass or losing fat, it is very important that our diet is correct. Some people eat less than they need, and others overeat and choose sources that are not ideal for achieving their goal.
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