How to Properly Work Out at the Gym A proper gym workout should match your exercises to your specific fitness goals, have an easy-to-follow structure and respect the needs of others in the gym. With a little research and a well-thought-out plan, it’s easy to create effective gym workouts. A fitness lifestyle for everyone A community that gets you results Step 1 Meet with a gym staff member to learn what equipment and programs are available, how to use specific pieces of equipment and when the gym is busiest and least crowded. Tell a trainer or staff member what your personal goals are and ask for recommendations on which exercises, equipment and programs will best help you meet your needs. Ask about any safety or etiquette rules you need to know. Step 2 Learn your target heart rate for exercise and how to monitor it during workouts. Aim for a brisk walking pace if you’re a beginner or a jogging or running pace if you’re in better shape. Choose a target heart rate range of 50 to 65 percent of your maximum heart rate if you are a beginner and have access to a personal heart rate monitor or one on a cardio machine. Aim for 65 to 80 percent if you’re able to exercise vigorously for 30 minutes or more. Use the talk test if you don’t have a heart rate monitor. Do this by trying to reach the maximum heart rate you can maintain during your workout and talking every few minutes to make sure you’re not exercising too hard. Slow down if you can’t talk while working out. Step 3 Walk around the gym and familiarize yourself with the equipment. Learn how to use the electronics on cardio machines, watch others use equipment you might be interested in using and ask questions of other members if it won’t interfere with their workouts. Step 4 Decide what exercises you will use for your warm-up, workout and cool-down. Learn how to perform each exercise effectively and safely before you begin using the gym, either by hiring a professional trainer for a consultation, performing some online research or asking other gym members for help. Step 5 Warm up before each workout using fluid, full-body movements such as jogging in place, quick lunges and jumping jacks. Start slowly and raise your intensity until you reach your desired heart rate for exercise. Step 6 Exercise on a cardio machine starting with a steady-state workout for the first few minutes to get used to the machine. Add short, higher intensity intervals to increase your calorie burn if they won’t require you to stop and recover afterward. Do this by raising your speed for 30 to 90 seconds and then recovering at a slower pace for one to two minutes. Vary the speeds, inclines and resistance settings on the machines to vary your muscle use. Step 7 Perform strength-training workouts using at least 60 percent of the maximum weight or resistance you can use to perform an exercise once. For example, if you can only lift 100 pounds on a barbell one time before you need to take a break, use at least 60 pounds to create your sets. Perform eight to 12 repetitions of the exercise, then take a two-minute break and repeat the set two more times. Step 8 Add less-intense resistance training to cardio workouts by using light dumbbells or moderate resistance settings on machines to perform eight to 10 reps of an exercise. Use enough resistance that your muscles are challenged, but so that you’re not very sore by the time you’re done with your last rep. Step 9 Create high-intensity interval training workouts consisting of repeated, short bursts of high-intensity exercises, followed by a slower recovery. Use less resistance on machines and less weight so you can move very fast for 30 to 60 seconds. Step 10 Slowly reduce your exercise intensity for several minutes to conclude your workout with a cool-down routine. Walk on a treadmill, reducing your speed each minute until you’re walking slowly. Pedal a stationary bike with no resistance until your breathing gets back to normal. Walk around the gym, raising and lowering your arms. Finish your workout with a static stretch, holding stretches for approximately 30 seconds.
Posted on: Tue, 18 Mar 2014 04:49:29 +0000
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