Tips For Gym Beginners - Part 2

This is the second part of this article in a three article series. Before you start lifting weights in the gym, you should do some warm up exercises. You can run on the treadmill for 5 minutes, do some push ups and pull ups. You can perform free exercises like aerobics. Do warm up exercises for at least 10 minutes in your gym regime. Doing so will reduce the chances of your suffering an injury. If you don't warm up before weight lifting, chances of getting an injury are very bright. Similarly after you are done with your weights, you should perform cool-down exercises for at least 5 minutes. This could include stretching of the hands and legs. You could also do crunches or some exercises for your abs. Essentially you are trying to relax your muscles after lifting weights. Stretching is very important in your gym agenda. Make sure you ask your trainer to help you give proper stretching. Stretching exercises differ according to what workouts you did before – for example biceps, shoulders, triceps, back, etc.

Try to do more of free exercises (not involving machines) so that more muscles are involved in your workout. Experts advise people to do 3-4 sets of any workout. Start with less weights and go on increasing the weight with each set. 10-15 reps can be considered as one set. Number of reps or repetitions will go on decreasing as number of sets increase. Alternatively you can also try to do more reps with less weights. The effect is nearly the same. Keep a gap of a minute or two between each set so that you have enough time to catch your breath.

Gym clothes are important. You should always wear fresh clothes when you go to the gym. If you have a problem of body odor, use an anti-perspirant or deodrant before exercising. Wear track pants and a sports t-shirt. The material of your clothes must be able to absorb your sweat. Wear a good pair of sports shoes with ankle length socks. Keep a pair of shoes for the gym separate from your daily wear. Consider wearing a head band or arm band if you sweat too much. Please continue reading this article in part 3.

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