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If you feel bored and less motivated when exercising alone, you can go to the fitness center to work around this. Exercising at the fitness center can be more focused with the guidance of experienced instructors and the use of the right tools
The fitness center is a fitness center where there are sports equipment used to help improve fitness and build muscle. Joining a gym member can be the first step to start exercising regularly and living a he althy lifestyle.
Sports Facility at the Gym
The gym has a monthly or annual membership fee. The fees charged may vary, depending on the number of classes and the facilities obtained. Generally, fitness centers have the following facilities:
1. Weight lifting area
This room is usually equipped with weights, such as dumbbells and kettlebells. The room in the fitness center is also surrounded by mirrors to ensure you perform sports movements and posture correctly.
2. Area for training body strength
In this area there are various kinds of tools that can be used to train the body's muscle strength, for example a chest press to train the chest muscles, a shoulder press to train the shoulder muscles, and a leg press to train the thigh and buttocks muscles.
3. Cardio sports area
The area for cardio exercise is equipped with sports facilities or equipment to train the heart, such as a treadmill, stationary bike, and stair stepper. There are times when this room is also equipped with audio-visual media to entertain and encourage people who are exercising.
4. Other sports area
Fitness centers also usually provide special exercise classes, such as aerobics, dance classes such as zumba or salsa, yoga, and pilates.
5. Other facilities
Some gyms also offer sauna facilities to swimming pools. Usually there is also a room for bathing and changing clothes, as well as lockers for storing personal items.
Almost all fitness places are provided with personal trainer services to guide their members to exercise. Gym members can exercise together with the guidance of a fitness instructor.
Notes for Beginners
If you are a beginner who intends to exercise at the fitness center, there are several guidelines that must be considered, namely:
1. Consultation with a doctor
If you have he alth problems or are undergoing certain medications, you should first consult a doctor before starting to exercise regularly at the fitness center. The same is true if you haven't exercised in a long time or are over 45.
2. Set sports targets according to ability
As a first step, start exercising slowly and briefly, for example three times a week with a duration of 10-15 minutes each. After that, gradually increase the intensity and duration of the exercise.
3. Warm up before 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 sport to be performed.
4. Cooling down after exercise
After exercise, it is also recommended to stretch or cool down. The goal is to relax the body, normalize heart rate and breathing, and prevent muscle pain.
5. Try different types of sports
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.
6. Consuming food and soft drinks
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.
In addition, consume 2–3 cups of mineral water before exercise and 1 cup every 10–20 minutes when exercising. You don't need to drink sports drinks unless you are doing vigorous exercise for a long time.
7. Wear comfortable clothes
Focus on he alth, comfort and safety over appearance. Choose clothing materials that can absorb sweat from the body well.
8. Choosing the right shoes
Choose sports shoes made specifically for the type of sport you are doing. In addition, choose shoes that do not feel tight or loose on the feet, have a flat surface, and can maintain your position and posture well.
9. Doing sports movements correctly
Incorrect technique or movement in sports can cause injury. Ask an instructor at the gym if you're not sure about a move or how to use a certain tool.
In general, adults are advised to do 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week.In addition, it is also recommended to do sports that can train the body's muscle strength at least 2 times a week.
If you just want to start exercising, whether at the fitness center, at home, or elsewhere, it is advisable to consult with your doctor first to get advice on the type and intensity of exercise that suits your he alth condition.