Exercise room: instruction manual

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Sometimes it happens that even to girls who are completely indifferent to sports since the time of school physical education lessons, the mirror tactfully hints: “it is necessary!” And it also happens that the decision to start a “new life on Monday” ripens, and this global program of a new life usually includes: “regularly engage in sports.” And then immediately bought a subscription to the fitness club. As a newcomer to orientate on unfamiliar territory of “iron”, among the muscular regulars, the correspondent of SHE told the coach Alexei Chernov. 

What do you need to know about beginners in the gym?

The most important thing is to approach the trainings in a measured way. The correct schedule of training for beginners – two weight training and one cardio training a week. Everything you need to do with the coach, preferably on an individual program. Next, you need to choose a clear training program. Each type of figure needs its own program, directed either to increase muscle mass, or to reduce the volume. And it is very important to properly warm up before any load, do warm-up before training and hitch after workout.

In some rooms there is a doctor’s examination before the start of training, in some – no. Do you need a doctor’s visit? What diseases can be dangerous in class?

Any adult should know what kind of injuries he has, what he can not do. At us, for example, all instructors have medical education (ЛФК) and can prompt something. And the diseases with which to engage in the gym or not, or you need to deal with it carefully, very much. For example, asthma, gusts of ligaments, trauma to the spine in the past. In such cases, you need to get a doctor’s advice about what loads are allowed, and then make up a special program.

It happens that women literally rush into the sport after giving birth, in order to return the old figure as soon as possible …

It’s certainly not worth dashing. Because the body must recover. And he needs help, for this there are special sets of exercises. Categorically impossible – heavy loads, sudden movements, large stretching.

Very often, women in the gym are afraid of “pumping over”, acquire too much manly muscle …

“Pumping” is really possible.

In order not to “swap”, there is a good rule – not to take a heavy weight. 

In order not to accidentally pump “unnecessary” muscles, it is necessary to control the course of training, and if this muscle “turns on” on some exercise, you need to replace the exercise or do it with less weight, but more repetitions.

Is it true that when you are only exercising on simulators, you can not lose weight – do you have to alternate them with cardio-loads?

Volumes are increased due to physical loads associated with “iron”, weight, and volumes are reduced due to the number of repetitions. And at the expense of cardiovascular work, it is the burning of fatty deposits that is achieved.

How should cardio-operations and exercise equipment be correlated to those who wish to lose weight? And for those who on the contrary want a little rounded? 

For those who want to lose weight, the training regime should be: strength training, cardio and then again power. 

But after each strength training, the same cardio load must be included. Those who want muscles stronger and more, need a cardio load for warm-up and 80% strength training.

And when it is better to be engaged – if there is a choice – in the morning, in the afternoon, in the evening?

Within two hours after awakening the organism still wakes up. And some people get up and immediately begin physical exercises, moreover, heavy ones. My opinion is that it is undesirable to engage in the morning. It is better to practice in the afternoon, three hours after a meal, or in the evening – six or eight hours.

How much water should I drink during training? 

During training, you can not dehydrate the body! Strongly to get drunk, of course, too it is not necessary, but a gulp-other is it is obligatory. The amount of water depends on what kind of training … If this is cardio, then there will be about 0.5 liters of fluid, if the strength exercises – enough and 0.2 liters. And, of course, do not forget that within a day a person should drink within two liters of liquid.

Can I tell you a little about the food system?

It depends on the goals.

If the goal is to build muscle, then the diet should have more protein food, more fluid. If the goal is to reduce weight, remove fat deposits, then a minimum of carbohydrates, a minimum of fats, more cardiac loads is needed.

And the amount of liquid can be slightly reduced – up to one liter a day. It is advisable not to eat for two hours before the training. After training – everything here depends on the goals. If a person builds muscle mass, he needs to take some protein food after exercise. If the goal is to lose weight, then you should not eat two hours after training. And, of course, do not eat after 18-00.

If I feel like I’m falling asleep and have a cup of coffee before training, is this a terrible fitness sin? 

This is permissible. In large quantities – harmful, in small – acceptable.

Is a personal trainer a luxury or a really effective way to achieve success?

A personal trainer is a person who follows your trainings, draws up a schedule, monitors the movements in each exercise, gives recommendations on nutrition, controls visits. And just makes a person engage in, standing over the soul – because there is such a thing as laziness, with which the person can not cope.

How often should the “right” coach change the training program? 

On average, the training program should be changed at least once a month.

Often you can hear: “I need only to pump up the pump, nothing else is needed …”

Everything should be balanced. If everything else is normal, and only the muscles of the press are in a non-ideal state, then the press needs to pay special attention and still support all other muscle groups.

Elena Polyakova, specially for SHE