The first day at the gym can be pretty scary.I remember spending one semester in one semester half If you haven’t been to the gym for a while, or if you’ve never been to the gym in my college gym, you probably have a question because the other rooms were scary. Now let’s talk about the very basics.
What kind of place is the gym inside?
Hey, great question! There is no single universal answer because there are many different types of gyms. It’s intended to accommodate a variety of people and go to a gym, sometimes called a “commercial” or “globo” gym, equipped with cardio machines, weight training machines and dumbbells. You may or may not have a barbell. Planet Fitness, Crunch, LA Fitness, Gold’s Gym and 24-hour Fitness all fall into this general category. If your gym is in a community center or YMCA, it’s probably similar to what I explain.
Please check Jim’s website before entering. In most cases, it will be provided free of charge on the first day or week. This allows you to locate it before committing to membership. I wouldn’t pay hundreds of dollars for the sight of the deal-invisible.
When doing this, check out the website for virtual tours and photos of the facility. Get ideas about what kind of things they have. Check Google Maps for photos. You might even be able to find a street view style tour of the interior. And finally, log on to Instagram to see the photos tagged at that gym location. You can find out about the equipment there, how people train, and what kind of atmosphere you can expect.
What do you bring
You can come to the gym without anything and still get good training. At some gyms, the only absolute requirement is to bring clean shoes. (Some gyms ban street shoes and expect to change into a clean pair. Other gyms don’t care.)
On the contrary, people often bring a complete change of clothes and a bunch of toiletries and fixtures, take a shower and change clothes later.You don’t Have got Do this. It’s okay to still sweat and leave the front door and take a shower at home. Some small gyms don’t even have a shower.
What is the compromise? I brought these for the first time in my new gym:
- Water bottle
- Small towels (for sweat) unless you are sure Jim is providing towels
- headphone
- Clean (like) shoes
- Bag for carrying everything
- If you plan to lock things and you’re not sure if the gym locker has a lock built in, a combination lock
What do I do with my stuff while I’m there?
If you have a lot of things like coats and bags, you can put them in a locker.
It’s perfectly fine to keep some things with you as you roam. Most people will probably have a towel, a water bottle, and a phone. You can usually just take the bag around the gym and place it next to your machine or bench, as long as it’s small and not directly disturbed by anyone. (However, please check Jim’s rules.)
What do you wear
Anything that is comfortable, not vulgar, and that you don’t mind sweating. For the upper body, try T-shirts and tank tops. Wear shorts, sweatpants, or leggings on your legs. Again, check Jim’s rules to see if you have any specific requirements. Some gyms don’t want to take off their shirts, others don’t.
For shoes, it can be any kind of sneakers or comfortable athletic shoes. Chuck, running shoes, that kind of thing.If you really get into this athletic business, you can Later on the shoes will be noisy.. The first day is not so important.
Masks vary, but it is advisable to wear a mask when sharing indoor space with others, even when exercising.Under Armor Easy-to-exercise maskHowever, you can also wear the N95 style to make it even safer if you wish.
So are you just going in?
There is some kind of check-in desk. If this is your first time, you will need to talk to someone about your membership trial or buy a 1-day pass. This may be a different visit than the first actual training. Be sure to check the normal check-in procedure.
In many cases, scanning the keytag or displaying the card as you type gives you the freedom to do whatever you want.
How can I find out what they have and where they are?
Two options here: you can walk around the room and scope everything out. Alternatively, you can request a tour. You can also combine these approaches.
Usually we ask the front desk staff if they can give us a basic overview of where everything is. In a small gym, they may point out some areas and then allow you to check them yourself. Many gyms offer tours.
If you are taking a guided tour, take this opportunity to ask the rest of the questions.Don’t be shy, the overall idea is that they know You are new and they are Trying to help..
What if the whole idea made me nervous?
You see, the first day is to expand your comfort zone. If you can step into the gym and not start running right away, you’ve already done something and the second day will be a lot easier.
If it helps your nerves, go to one of the less busy times. It tends to be late in the morning, mid-afternoon, and evening. Check out Google Maps to see if you can see the peak time at a particular location.
Bring your friends or meet them there if you can.You can be new and ignorant, even if both of you are new and ignorant together..
Read what you expect. You’re on the right track because you’ve already done that! If you have a specific exercise or machine you want to try, check out YouTube.
If your gym offers classes, it may be a good way to get started. The class will take you to the gym with a clear plan of where to go and what to do. You can save your independent workouts after class or for another day.
If you are alone, try this:
- Walk around the entire gym. Scope out everything. No one will stop or judge you. You don’t even have to pretend to know where you are heading. When someone asks, “Can I help you?”, Just reply, “Oh, I’m new here, so I’m seeing where everything is.”
- Sit on an exercise bike (or your favorite machine). Ideally, choose one that faces the main gym area so that you can collect more information about the equipment and what people are doing with it.
- Maybe this is enough. Normal aerobic exercise takes 20 to 30 minutes, so you can use your bike for 30 minutes before you go home.
- Or you may feel more confident when you pedal. After 5 or 10 minutes (normal warm-up time), get off your bike and check out dumbbells, machines and other intriguing things.
Take free sessions as needed, but beware of upsells
Some gyms sell personal training for an additional fee. And as a temptation to get people to sign up, they may offer a free session or fitness test with one of their trainers. Like a tour, this is also a good time to get some questions answered.
You can do this if you wish, but be careful and continue. There are great gyms and trainers, but others take this opportunity to do a lot of hard workouts to make them feel sick. Then you will feel that you need their service. Into shape. I’ve heard a lot of stories about myself feeling terrible after doing one of these sessions.
Therefore, if you decide to continue the session, keep your wisdom about yourself.you do no You need to meet your first day at the gym. Also, you don’t have to do really hard training on the first day. If a trainer makes you uncomfortable, you don’t even need to know why you feel your way about it. You can say, “What do you know, I don’t think I’m ready to do it now” and you can ask to move on. This is also a good test for trainers. If they try to force you to do something that isn’t cool, you probably won’t have a good time working with them.
Can you tell us your daily routine on the first day?
You can certainly do it!What makes something routine Is that you do it On a daily basis..So I give you an option for your first day training, and you can even repeat it several times, but in the end you will want to find yourself program It presents a longer-term plan.
Please try this. This should allow you to train your whole body in a reasonable amount of time. (If one machine or station is busy, skip to the next machine or station while waiting.)
If this is brand new, we recommend two sets of each exercise, as it shouldn’t hurt too much the next day and give great sampling. 10 is an easy number to remember, so we recommend repeating 10 times for each set. Feel free to go more or less as needed.
- 5-10 minutes on an exercise bike (or any cardio machine)
- 2×10 (that is, 2 sets of 10 manager Dumbbells or machines, respectively) Shoulder press
- 2×10 Auxiliary pull-up machine Or lat pulldown
- 2×10 Walking lunge Hold a dumbbell in your hand
- 2×10 Dumbbell bench press Or machine chest press
- 2×10 Seated cable row Or dumbbell row
- 2×10 Goblet squat Use dumbbells or kettlebells (if you have the courage, try the leg press instead)
- Stretch anything that feels tight for 5-10 minutes (look for a stretch area with a mat on the floor)
If you need a shorter workout, split it in half. Perform a shoulder press, pull-up or pull-down, and lunge, then skip to the right and stretch. Next time, go to the dumbbell bench immediately after warming up and continue training from there.
You don’t have to remember everything in advance. In most cases, the machine will have instructions on how to adjust and use it. Also, it’s perfectly fine to search for exercise videos on your cell phone or leave notes on your cell phone or paper about what you’ve done.Anytime is fine this man..
What do you need to know about gym etiquette?
Follow any rules regarding masks, whether or not others do.
If there are wipes or spray bottles around, wipe off all sweat. This includes benches, machine seats and handles. Don’t forget to throw away the wipe later.
You can also put a towel on the bench or machine as a sweat stop.
Whatever you use, put it back when you’re done.
You can rest for a minute or a few minutes between sets. (For example, just repeat the bench press 10 times and sit on the bench for a few minutes before doing the next 10 repetitions.) However, do not take up more space than necessary.
If anyone is using what they want to use, it’s okay to ask, “How many more sets are left?” If you have a lot of answers, you can ask, “Are you sure I want to work?” In other words, you will be using the equipment in order. If someone asks you these questions, be honest about the number of sets you have left (it’s okay to keep them waiting), and if you’re comfortable doing so, “yes” to work Please say.
If someone gives you some advice and you don’t know how you will react, say “OK”. If your advice is about following Jim’s rules, follow the rules. Get advice on how to use the device properly, such as adjusting safety settings.On the other hand, if it’s about the right way to do exercise, it’s up to you to try their way or just go back to what you were doing (we’re up to you). A guide to responding to unsolicited advice.. )
How about the second day?
The second day will be very easy. You will know what is available, where to find it, and what is the routine for finding check-ins and locations for yours.
Make a plan. It could be the same as your first day or something new you want to try. With full-body strength training, the next day is just aerobic exercise. If you’re still nervous, don’t worry. It will be easier every day.
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