Sometimes, you may feel confused, bored,and less termotivation when exercising alone. But in In a fitness center, the exercise you do will become more focused with the use of the right tools and guidance from experienced instructors.
Joining a gym member can be the first step to start exercising regularly and living a healthy lifestyle. Regular exercise can reduce weight, reduce the risk of certain diseases such as high blood pressure and heart disease, strengthen bones and muscles, relieve stress, and increase self-confidence.
Sports Facilities at the Gym
A fitness center is a fitness center where there are sports equipment used to help improve fitness and build muscle. Generally, this place consists of two main areas:
- Main training area: This room is usually equipped with weight lifting or strength training equipment, such as dumbbelll or a barbell, and surrounded by mirrors to ensure proper movement and posture while performing the exercise.
- Cardio training area: A room equipped with sports facilities or equipment to train the heart, such as treadmills, stationary bikes, and rowing machines. There are times when this room is also equipped with audio-visual media to entertain and encourage people who are practicing.
Almost in all gyms, personal trainer services are provided to guide their members to practice. Gym members can exercise together, guided by a fitness instructor. Gyms also usually provide special exercise classes, such as aerobics, dance classes such as zumba or salsa, yoga, and pilates.
Some gyms also offer sauna facilities, to a swimming pool. Usually there is also a room for bathing, changing clothes, and lockers for storing personal items. The monthly or annual membership fee charged may vary, depending on the number of classes and facilities accessible.
Notes for Beginners
In general, adults are advised to do 2.5 hours of moderate-intensity exercise per week, or 1 hour and 15 minutes of vigorous exercise per week. Also, try to do strength training at least twice a week.
Here are some guidelines if you intend to train at the gym:
- If you have health problems or are undergoing certain medications, you should first consult a doctor before starting to exercise regularly. Likewise, if you haven't exercised for a long time, especially if you're 45 years old and over.
- Set training targets according to ability. As a first step, start slowly and briefly, for example three times a week, 10-15 minutes each. Then gradually increase the intensity and duration of the exercise.
- Warm up before starting to exercise. This is done to prevent injury, help increase blood circulation, as well as increase the effectiveness of the exercise to be performed.
- In addition, it is also recommended to stretch or cool down after exercise. The goal is to relax the body, normalize heart rate and breathing, and prevent muscle pain.
- If you are bored with one type of equipment or exercise class, you can try to vary your exercise with other sports, such as swimming or cycling.
- Exercise, of course, requires extra calories. Make sure you eat a few hours before going to the gym. Soft foods or drinks, such as fruit and yogurt, can be consumed before exercise to increase energy.
- Consume enough mineral water during breaks. You don't need a special sports drink, unless you've been exercising vigorously for a long period of time.
- Wear comfortable clothes. Focus on health, comfort and safety, rather than appearance. Choose clothing materials that can absorb sweat from the body well.
- Choose the right shoes. The sports shoes you use should not feel tight or loose on the feet, have a flat surface, and be able to maintain your position and posture well.
- Incorrect technique can cause injury. Ask an instructor at the gym if you're not sure about a move or how to use a certain tool.
The advantage that you also get when you join a gym is that you meet many people who are both trying to live a healthy life through regular exercise. This can motivate you to keep up the spirit of physical activity for a fitter and healthier body.
