Exercise in gym , Why you should start now?
Exercise . including exercise in gym, is very important for everyone , man or woman, old or young. It is a fundamental part of what we call (healthy life style). Mi Healthy life style includes eating healthy food, getting enough healthy sleep and practicing exercise.
What is your Exercise in gym purpose?
Everyone has different reasons for doing Exercise in gym . It is useful to know why you need to exercise. Do you want to lose some weight and burn fat? Do you want to build muscle and gain more strength? or you want improve your health and fitness. Here in Helal medical web site , our purpose is to maintain better health. Our slogan is for better health and longer life!
Where do I have to exercise?
You can exercise at home. But, if you can join a gym it would be far better. gym membership usually includes a personal trainer. This will help you make the most of your exercise. In the gym, you may find new friends and enjoy the company of people people with same interests.
Exercise in gym basis of
1- Course Time:
How long should the exercise be?
Program Duration: Set a goal to continue the exercise program for 3 months. This is a long-term program characterized by the formation of positive habits, bringing the mental and physical capacity for the fitness and health you desire.
2- Duration of exercise:
The exercise should be from 45 minutes to one hour. You should make two days a week to rest and recover from the effects of training. That is, the exercise is for 5 days and the rest is for two days. Let your exercise, for example, be on Mondays and Tuesdays, then rest on Wednesdays, and exercise on Thursdays, Fridays and Saturdays, then Sunday is a rest.
3- Weight selection:
How much weight should you lift?
The best thing to do is to start with the lowest weight available. Then gradually increase the weight over the days until you reach your maximum capacity (the largest amount of weight you can lift at once). Example: If you can lift a maximum of 20 kilograms at one time, you can start by lifting 5 kilograms, you can slowly increase the weight little by little every week. At first, then after a week, increase the weight to 7 kilograms, and in the third week you raise 10 kilograms and so on until you reach 20 kg.
4- Repetitions and sets?
Repetitions is the number of times you repeat a particular exercise, while set is the number of rounds of repetitions you do. So if you raise 10 times on the bench press, it will be “1 set of 3 similar sets”. If you take a short break and then do the same thing again, you will have completed 2 “sets of 3”. Selecting 3 sets for your exercise is the option that most people choose.
The number of repetitions and sets you choose depends on your goal. If you want to improve your endurance, do more repetitions with less weight. Whereas, fewer repetitions with a higher weight will increase your muscle mass. Example: If you lift 5 kilos 20 repetitions, this increases your endurance, but if you lift 10 kilos 12 times, this will increase the mass and size of the muscles.
