Training properly in the gym — what should I consider when training?

First of all, it's important to think about your goals before you hit the gym for the first time. Do you want to lose weight, build muscle or improve your endurance?

By making it clear in advance what you want to achieve, you can train in a more targeted way and make faster progress. It's also a good idea to get a personalized training plan tailored to your unique needs and goals.

Before you enter the gym and start training, you should definitely have had enough to drink. You should also drink regularly during training to balance your fluid balance.

It is also important that you warm up before you start exercising. A warm-up lap on the treadmill or a few stretches will help prepare your muscles for the workout and help prevent injury.


Tip: You can also warm up with a fitness band .
This should be done especially when training the upper body.

Also, don't forget to check your posture during exercise and keep it upright to avoid injury and make your workout more effective.

During training it is important that you listen to your body and know your limits. Don't overexert yourself and stop if you feel pain or discomfort. If you're unsure how to perform a particular exercise, don't hesitate to ask the staff for help. It's better to do an exercise incorrectly than to hurt yourself.

It's also important that you get enough rest after your workout and give your muscles enough time to regenerate. After a workout, you should stretch your muscles to avoid injury and improve mobility.

Here are a few more tips to keep in mind when going to a gym:

• Make sure you're getting enough protein to support your muscles post-workout. Protein shakes or high-quality protein sources such as meat, fish, and legumes can help.
  
  
• Use the right equipment and make sure it's in good condition. For example, use shoes with good grip to avoid injuries. If you're unsure how to use certain devices, ask the staff for help.
  
  
• Have patience. Success in the gym takes time and regular training. If you are disciplined about your training plan and watch your diet, you will see progress soon. Don't compare yourself to others and don't lose focus on your own goals.
  
  
• Use the gym showers to clean up after a workout. Although you may be tempted to get it over with quickly, it's important to wash thoroughly to eliminate odors and bacteria. Also, always use fresh towels and don't use someone else's towel.
  
  
• Be respectful of other members of the gym. Wait your turn before using any equipment and make sure you put the equipment back properly after your workout. Although it can get crowded at times, try not to jostle or impede others.
  
  
• Stay motivated! A promising way to keep your motivation up is to set small goals and give yourself rewards when you achieve them. You can also find a training partner or get advice from a personal trainer to increase your motivation.

When training in the gym, one thing should never be missing: a sports towel .

As a beginner in the gym, there are a variety of exercise machines that you can use. Here are some examples:

1. Treadmill: A treadmill is good for cardio training and warm-up exercises.
   
   
2. Bicycle: A bicycle is also a good piece of equipment for cardio training and is particularly suitable for beginners as it puts less strain on the joints than, for example, jogging.
   
   
3. Elliptical trainer: An elliptical trainer offers a full-body workout and is also a good choice for cardio training.
   
   
4. Weight machines: There are many different types of weight machines in the gym, such as leg presses, shoulder presses or lat pull-down machines. You should first have a personalized training plan created for you and have a trainer show you how to use the equipment correctly.
   
   
5. Kettlebells or free weights: Free weights and kettlebells are a good place to start because you can adjust the weights individually and make the exercises easier to do.
   
   
6. Exercise ball : A Swiss ball or exercise ball is well suited for coordination exercises and abdominal muscle training.

Tip: An exercise ball (often used as a sitting ball ) is one of the most versatile training devices. Whether at home or in the gym.

It is important that you have a trainer show you how to use the equipment correctly to avoid injuries and make the training effective. It's also a good idea to get a personalized training plan tailored to your unique needs and goals.

In summary: It is important to be clear about the goals in the gym in advance and to have a personalized training plan created. Warming up and staying hydrated are important to avoid injury. During training you should listen to your body and pay attention to the correct posture.

After training, you should rest sufficiently and stretch your muscles. The right equipment and sufficient protein intake can also help to carry out the training successfully and safely. Patience and regular practice are important to make progress. If you are unsure or in pain, you should ask the staff for help.

If you are even more interested in sports, training and healthy eating, then also read our other blog articles such as:

Fitness: At home in the home gym or in the gym?

Fitness training: Which sports accessories do I need to start?
or Fitness and Nutrition: Why Living Healthy Matters.