Are you eager to hit the gym with the hope of having a healthy three-round body, but after just a week of lifting weights, you want to… give up? If you learn the fundamentals carefully before signing up, the journey to the gym will become much easier.
Gyms are becoming more and more popular, attracting both women who want to improve their health and improve their physique. Not only that, but the benefits of exercise can also help you repel stress and prevent aging!
The right way to exercise in the gym
Doing the right gym will help you reach your goals faster and get more benefits from your gym workouts.
1. Set a feasible gym schedule
Many people think that going to the gym every day will bring faster results, but actually exercising too much will bring some harm. You may feel tired from exercising too much, or feel frustrated when you have to miss a gym session or fail to meet your goals.
You can set a gym schedule 3 – 4 – 5 – 6 days a week that is reasonable and feasible for you. Once you get used to the initial training schedule, you can gradually increase the training day.
You can refer to the following notes to build a more reasonable meeting schedule:
- If you’re new to the gym, start with 2 days a week so you don’t get too tired.
- You can go to the gym every 2 days so that you can exercise one day, take one day off.
- If you don’t like working out on the weekends, you can go to practice on weekday afternoons after school, come home from work, and rest on weekends.
2. Wear suitable gym clothes
You should wear clothes that can make the gym process easier and more convenient such as sweat-wicking t-shirts, specialized bras, tight-fitting pants… If you don’t know how to choose and maintain gym equipment then refer to the following suggestions:
- T-shirts and pants made of polyester, spandex, nylon or polyester cotton are good options.
- You need to wash polyester clothes thoroughly after a sweaty gym session to avoid unpleasant odors.
3. Always drink enough water when the gym
Working out in the gym can make you sweat a lot and lose water, so you need to rehydrate your body. You should drink about 240ml of water every 15 minutes of exercise and note the following:
- Dehydration can have a negative impact on the fitness process. You will likely experience cramps, dizziness, and muscle weakness.
- If you go to the gym for more than an hour, bring a sports drink to fuel your body. Choose sports drinks that contain carbohydrates and sodium to give you more energy.
4. Always warm up before the gym
Try to make it a habit to warm up before hitting the gym with movements that help your muscles work to the fullest, such as kicking your legs, lifting your knees, or rotating your arms.
A good warm-up will help your body be more ready to hit the gym. Moreover, not warming up before exercise will make you more susceptible to injury, so you should not skip this step.
5. Try a variety of gym exercises
Don’t limit yourself to one form of exercise, try all the weight machines, cardio machines, and weight training exercises. Practicing many different forms will help your gym process be more balanced. If you combine cardio with strength training exercises, you’ll be able to burn calories and build muscle at the same time.
- Aim to do 150 minutes of cardio per week and 40 minutes of strength training per week.
- You can schedule cardio and strength training on two different days.
- While doing a variety of workouts will help you stay fit, you can focus on a certain type depending on your fitness goals. If you want more muscle, focus on strength training exercises. If you’re trying to lose weight, do more cardio.
- Arrange the ratio of cardio and strength training exercises according to your gym goals, current weight, and type of exercise.
6. Snack after gym
Choose high-carb snacks to fuel your body and provide protein to build muscle. If you want to lose weight, choose foods that are limited to 150–200 calories.
• You can eat bananas with almond butter or a jar of fat-free yogurt with honey and fruit after the gym.
• You can also make fruit smoothies with protein powder.
Gym schedule for all levels
While there’s no one-size-fits-all workout routine, you should still check out some workout routines that include a full range of workouts for all levels. These sample schedules will help you learn how to build your own.
You need to determine your current physique to be able to determine the right level.
1. Gym workout schedule for beginners
If you’ve never been to the gym or have been doing it for too long, check out the following beginner gym schedule:
Monday: Cardio (10 – 30 minutes)
- Beginner Stationary Bike
- Beginner Walking Workout
- Beginner Elliptical Workout
Tuesday: Exercise strengthens the body and core muscles.
- Assisted Lunges
- Squat With Dumbbell
- Side Step with an Arnold Press
Wednesday: Rest or do yoga/gentle stretching
Thursday: Cardio (10 – 30 minutes)
You can repeat Monday’s workouts or do other cardio.
Friday: Workout to strengthen the body and core muscles.
Repeat Tuesday’s exercises to review exercises to increase strength and flexibility.
Saturday: Rest or do cardio.
You can choose to walk or cycle to relax without having to go to the gym.
2. Training schedule for people who have practiced for more than 3 months
If you have been going to the gym for more than 3 months, you can refer to exercises that focus on each separate muscle group to gain more muscle and increase strength.
Monday: 30 minutes of cardio on the treadmill or bike.
- Exercise the upper body muscles with exercises like Chest Press, Push-Up, One Arm Row…
- Stretching exercises with Quad Stretch, Standing Hamstring Stretch, Chest and Shoulder Stretch…
Tuesday: Walk on the treadmill for 45 minutes
- Practice core muscles Ball Marches, Butt Lift, Back Extension…
- Stretching exercises with Quad Stretch, Standing Hamstring Stretch, Chest and Shoulder Stretch…
Wednesday: Do gentle cardio exercises for 30 minutes.
- Exercise the lower body with Goblet Squat With Rotation, One Leg Squat, Deadlifts…
- Stretch your lower body with Hamstring Stretch, Inner Thigh Stretch, Hip Flexor Lunge Stretch…
Thursday :Rest or do yoga or gentle stretching
Friday: Do muscle strengthening exercises or exercises that combine cardio with muscle strength such as:
- Ball squats
- Jumping rope
Saturday: Cardio with gym machines
3. Gym workout schedule at an advanced level
If you’ve been hitting the gym regularly for 7 months or more and have done all sorts of workouts, you’re already at an advanced level.
- Exercise chest, shoulders, and biceps with Drop Set Pushups, Overhead Presses, Close Grip Bench Presses…
- Do Cardio and HIIT with gym machines
Tuesday: Exercise the lower body and core muscles with Barbell Squats, Hover Squats, Pyramid Planks…
- Exercise your back and biceps with Back Extensions, One-Armed Row, Barbell High Row…
- Cardio by treadmill 45 minutes
Thursday: Rest or do yoga/gentle stretching
Friday: Full body exercises with Side Lunges, Leg Press on Ball, One-Legged Deadlifts…
Saturday: HIIT session with Burpees, Mountain Climbers, Long Jumps…
You can change your gym schedule every week to better suit your current health status and your schedule.
Home gym exercises without equipment
You don’t need to go to the gym to exercise, you can practice right at home. The following gym exercises do not require equipment but are quite familiar and easy to do, so you can apply them at home.
This is a popular and suitable gym exercise for many people. You can gradually increase the difficulty as you get used to it and remember to practice the correct posture.
How to do: Stand with your feet shoulder-width apart and extend your arms in front of you or place your hands behind your head. Then, pull your hips and buttocks back and bend your knees. Look straight ahead, keeping your chest and back straight. Your back should be straight throughout this exercise.
This push-up exercise works the chest, shoulders, biceps, and core muscles. Push-ups are a pretty comprehensive exercise, so don’t skip them.
How to: Put your hands on the floor, hands slightly wider than shoulders. Lower yourself down until your chest almost touches the floor. You need to squeeze your glutes and abs and then lift your body back to the starting position. When exercising, keep your elbows close to your ribs so that your shoulders are not injured.
If you find this exercise too difficult, you can put your knees on the floor when practicing or doing standing push-ups. In this standing push-up, you still use the same techniques as above but do not push down to the ground but to the wall.
Crunches are a very good abdominal core exercise if you don’t overdo this exercise.
How to: Lie on the mat or any other surface that you feel comfortable. Bend your knees so that your feet touch the floor. Bring your arms in front of your chest and lift your shoulders up with your abs. You don’t need to lift the entire back as this can strain your muscles in this area.
As you lift your shoulders, exhale and squeeze your abs. Then, inhale and slowly lower your shoulders back to the floor.
4. Walking Lunges
This exercise is suitable for building thigh muscles.
How to: Stand with your feet hip-width apart and take a wide step forward so that your knees are bent 90 degrees. Your knees need to be in line with your ankles and your shoulders in line with your hips. Take one more step and repeat the steps until tired. You should do each leg 10 times.
5. Tricep dips
The back biceps is very easy to store fat and very difficult to exercise. However, you can apply Cardio Tricep Dips to reduce fat in this area.
How to: You sit on the edge of the chair, let your hands cling to the chair so that the elbows are facing back. Bend your legs 90 degrees, feet forward, shoulders down, and elbows close to your body. Then, slowly bend your elbows to 90 degrees and lower your butt to the floor.
Stop and return to the starting position, keeping your body weight on your heels and hands. Practice 10 times or until tired.
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