How do I make gym sessions effective?

How do I make gym sessions effective?

If you decide to work out in a gym, then going there is already half the deal. The second half is a properly constructed workout that will help you work out all your muscle groups. The trainer will tell you how to properly organize gym classes in the gym and perform exercises. It will also help you create an effective training program.

Principles of composing a weight loss workout
You've probably heard that working out in the gym doesn't bring results. It's all the fault of an incorrectly compiled program of classes. The fact is that many girls mistakenly believe that by spending most of their training on the treadmill, they burn more calories.

In fact, the body quickly gets used to low-intensity cardio (Jogging, riding an exercise bike), as a result of which calories are burned exclusively during exercise. With power loads, the situation is different. After that, the metabolism remains elevated for some time, and the calories continue to go faster even after the end of the workout.
But this does not mean that an effective training program should include only strength exercises. Effective gym classes for weight loss in the gym are designed with the following principles in mind:

The program should be designed for 2-3 training sessions per week.
Start your workout with a warm-up that will help warm up your muscles and work out your joints.
Training should include both strength and cardio.
Weight loss is promoted by circular training, performing supersets and trisets.
The program should include exercises for all muscle groups with an emphasis on problem areas.
The session should end with intensive cardio (interval running or sprinting) and stretching.
If you don't go to the gym and want to know how to train at home, try building your classes based on these principles. As an intensive cardio load, jumping and jumping out of squats are suitable.

How to make gym sessions effective

Ineffective exercises in the gym
Not all the exercises that are performed in the gym, really benefit. It is better to spend your energy on really effective exercises than to waste the following ones:

squats on the Smith machine. Due to the fact that the barbell moves along a single trajectory, the load on the leg muscles is significantly reduced. This exercise can be replaced with regular squats with a barbell with less weight;
exercise on abductor. In fact, it does not help to get rid of fat on the inner thigh. Instead of this exercise it is better to perform lunges with a barbell or without weighting;
straighten the arms with a dumbbell along the body in a tilt. A large weight of the projectile does not allow you to do a lot of repetitions, and a small weight will not help to pump up the triceps. It is best to replace this exercise with push-UPS on the bars, which will help to work out all the muscles of the upper body;
shadow fight with weights. Using a large weight increases injuries, and a small weight does not give the desired result. If you want to pump up your arms, do pull-UPS;
sit-UPS on a volleyball. This option of performing this exercise only makes it traumatic. It is better to replace it with the usual squats from the floor with hands criss-crossed on the shoulders.
How to make gym sessions effective

If you are in doubt about how to train properly and perform any exercise, it is better to consult with a trainer. Even if you did not pay for the services of an instructor, there is always a duty coach in the hall to whom you can contact. Improper performance of the exercise can cause serious injury.

Sample training program
An effective training program in the gym looks something like this:

Warm-up-allows you to prevent injuries. Lasts about 5-10 minutes.
Torso twists-improve blood circulation and help work out the waist. During the workout, it is recommended to do 5-8 sets with the maximum possible number of repetitions.
Squats with a barbell-for loading the muscles of the legs and buttocks.
Bench press - works out the triceps, deltoid and pectoral muscles.
Pull-UPS to the chin area - to work the shoulder belt.
Extension of the rope-helps to tighten the skin on the hands and make the shoulders more prominent.
Lifting the legs in the position of hanging on the bar-load on the press and buttocks.
Lunges with dumbbells-work out the outer and inner part of the thigh.
Squats with a dumbbell between the legs (legs wide apart) - for the buttocks.
Intensive cardio load. This can be interval running, sprinting, or running with acceleration. The duration is about 15-20 minutes.
Stretching. You need to relax all the muscles that you worked out during the training.
How to make gym sessions effective
Gym training and nutrition
Regular training in the gym will help you strengthen your muscles in any case, but weight loss will be more effective if you combine it with a balanced diet.

We are not talking about a diet-starvation is harmful, especially at high physical loads. However, overeating should also be excluded. Here are some tips to follow in your diet:

don't skip Breakfast, because it starts the intestines and energizes you for the whole day;
follow the principle of 25-50-25 (25% of calories for Breakfast and dinner, 50% for lunch);
protein meal 2-3 hours before training;
consume more plant fiber;
the body needs the right fats — omega-3 and omega-6, which can be obtained from fish;
full meal 1-1. 5 hours after training;
you need to drink more water. The daily norm is 2-2. 5 liters.
To make your gym sessions effective, combine strength and cardio, work on all muscle groups, and monitor your exercise technique. Don't forget about a balanced diet that will help you improve your results and prepare for the beach season faster.
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