Sometimes, you might feel confused, bored, and less motivated if you exercise alone. But in the gym, the exercise you do will become more focused with the use of the right tools and guidance from experienced instructors.
Joining a member of the gym 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
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 weights, such as dumbbells or barbells, and is surrounded by mirrors to ensure proper movement and posture when exercising.
- Cardio training area: A room equipped with sports facilities or equipment to train the heart's organs, such as a treadmill, a static bicycle, and a rowing machine. There are times when this room is also equipped with audio-visual media to entertain and encourage people who are practicing.
Almost all fitness centers are provided with personal trainer services to guide their members in training. Members of the gym can exercise together, guided by a fitness instructor. Fitness centers also usually provide special sports classes, such as aerobics, dance classes such as zumba or salsa, yoga, and pilates.
Some fitness centers also offer sauna facilities, to a swimming pool. Usually there is also room for bathing, changing clothes, and lockers for storing personal belongings. Monthly or annual membership fees may vary depending on the number of classes and facilities that can be accessed.
Note for Beginners
Generally, adults are advised to exercise moderate intensity as much as 2.5 hours per week, or strenuous exercise as much as 1 hour 15 minutes per week. Also, try to do strength training at least twice a week.
Here are some guidelines if you intend to train at a gym:
- If you have a health problem or are undergoing certain medications, you should consult a doctor before starting a routine exercise. Likewise, if you have not exercised for a long time, especially if you are 45 years and older.
- 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 increase the intensity and duration of the exercise gradually.
- Warm up before starting exercise. This is done to prevent injury, help improve blood circulation, while increasing 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 the heartbeat and breath, and prevent muscle pain.
- If you get bored with one type of tool or exercise class, you can try to vary the exercise with other sports, such as swimming or cycling.
- Sports, of course, require 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 when paused. You don't need a special sports drink, unless you exercise heavily for a long time.
- Wear comfortable clothes. Focus on health, comfort, and safety, rather than appearance. Choose clothing material that is able to absorb sweat from the body properly.
- Choose the right shoes. The sports shoes you use should not feel tight or loose on your feet, have a flat surface, and can maintain your position and posture properly.
- The wrong technique can cause injury. Ask the instructor at the gym if you feel unsure of a movement or how to use certain tools.
The advantage you also get when joining a gym is meeting many people who are both trying to live healthy lives through regular exercise. This can motivate you to continue the spirit of physical processing for a fitter and healthier body.
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