Gyms today "burst at the seams" from the influx of visitors. Those who want to find an ideal body are “darkness”, but only a small part of them have knowledge of how to engage in order to achieve the desired result. It is not for nothing that a trainer is always present in the gym, which helps to correctly distribute the training time and gives advice regarding classes on various simulators.
Training in the gym will only benefit you if you do not suffer from heart disease. One way or another, you should consult your doctor before starting classes. If there are some deviations, you will have to start small - with walks in the park or not too energetic dances, then you can move on to more intense physical activity.
So, let's highlight the main points on which to rely in the classroom.
1. If your main goal is to burn fat, i.e. losing weight, then about half the time from the entire workout should be devoted to classes on cardiovascular equipment.
The fact is that fat burning begins as a result of the acceleration of metabolism, which, in turn, arises as a result of stimulation of blood circulation and the development of a network of capillaries through intense exercise. Therefore, your training in the gym should begin with classes on the treadmill, exercise bike, stepper, elliptical or
rowing machine. The choice is yours.
2. Training in the gym for weight loss requires dynamic loads on large muscle groups. So, to strengthen the heart muscle and burn fat, running on a track or exercising on an exercise bike is perfect. Periodic aerobics, dancing, yoga, volleyball, or football will help bring in variety.
3. The duration of your workout in the gym should be at least 20 minutes.
The body needs to flare up, only after a good warm-up the fats will begin to flow from the reserves into active cells. Thus, the warm-up and the main intense part of the workout together will take about 40 minutes of your time - this is the best indicator for the average gym visitor. More trained athletes naturally need more time.
4. Far from not the least role is played by regularity in this matter. It is recommended to visit the hall at least twice a week, however, it is best to honor it with your presence 3-4 times in 7 days, if you do not want all your efforts to go “down the drain”.
5. Determine your ideal load intensity using heart rate. It is believed that the age maximum of the pulse is calculated by the formula 220 minus the number of years you have lived.
Experts say that the pulse rate of 60-80% of the age maximum is just the turning point when the body is most actively burning fat (in parallel with the training of the heart muscle). To determine your heart rate, it is enough to measure the heart rate in the middle of a workout over several sessions.
6. Training in the gym will give the maximum effect only in combination with proper nutrition. Do not forget about it. If your goal is to lose weight, review your diet. I wish you health and a beautiful body!