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Tips for a better gym workout

  • The best time for doing exercises are in the mornings and then in the evenings.
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    The best time for doing exercises are in the mornings and then in the evenings.

  • Going to the gym and swimming are both good, but in the gym one can also do weight bearing exercises. Know your limit before you start.
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    Going to the gym and swimming are both good, but in the gym one can also do weight bearing exercises. Know your limit before you start.

  • You should do your work-outs thrice a week so that your muscles get the relaxation which is a must so that you can strengthen them again. A particular sequence of exercises needs to be performed at the gym.
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    You should do your work-outs thrice a week so that your muscles get the relaxation which is a must so that you can strengthen them again. A particular sequence of exercises needs to be performed at the gym.

  • You should eat a fruit like an apple or banana or any carbohydrate-rich food like a cereal, so that it does not deplete you of your energy.
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    You should eat a fruit like an apple or banana or any carbohydrate-rich food like a cereal, so that it does not deplete you of your energy.

  • Be regular and aim for 3-4 workouts a week.
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    Be regular and aim for 3-4 workouts a week.

  • Take small sips of water during exercise.
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    Take small sips of water during exercise.

  • Do not exercise on an empty stomach. It leads to dehydration.
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    Do not exercise on an empty stomach. It leads to dehydration.

  • Take it slow and exercise at a comfortable pace. You should be able to carry on a conversation comfortably while exercising.
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    Take it slow and exercise at a comfortable pace. You should be able to carry on a conversation comfortably while exercising.

  • Work within your limits. Do not overstretch yourself when fatigue sets in.
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    Work within your limits. Do not overstretch yourself when fatigue sets in.

  • Do warm up exercises which prevent stiffness of the muscles, prevent post exercises pain and soreness and will prepare your heart and lungs for that extra effort.
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    Do warm up exercises which prevent stiffness of the muscles, prevent post exercises pain and soreness and will prepare your heart and lungs for that extra effort.

  • Cool off exercises are a must since your body needs time to get back to resting stage. Breathe deeply during cool-off stage. Take a warm shower rather than a very hot or cold one.
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    Cool off exercises are a must since your body needs time to get back to resting stage. Breathe deeply during cool-off stage. Take a warm shower rather than a very hot or cold one.

  • Be alert to any warning signs of sore muscles or any injury of the back or knees. Stop immediately.
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    Be alert to any warning signs of sore muscles or any injury of the back or knees. Stop immediately.

  • Beginners should do a high resistance-low volume work out, that too under the supervision of a trainer/instructor. You can combine this with aerobic activity where you train yourself at roughly 60-80% of your heart rate.
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    Beginners should do a high resistance-low volume work out, that too under the supervision of a trainer/instructor. You can combine this with aerobic activity where you train yourself at roughly 60-80% of your heart rate.

  • Do not fast and do not exercise on an empty stomach as the sustained effort can cause blood sugar to fall rapidly and lead to nausea, dizziness and fainting.
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    Do not fast and do not exercise on an empty stomach as the sustained effort can cause blood sugar to fall rapidly and lead to nausea, dizziness and fainting.

  • Start with 500 grams weight since you are a beginner. When you can do 12-15 reps comfortably, then increase the weights. Lift at a speed that you can control. On an average, each rep should last for 4 seconds: 2 for lifting and 2 for bringing it back.
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    Start with 500 grams weight since you are a beginner. When you can do 12-15 reps comfortably, then increase the weights. Lift at a speed that you can control. On an average, each rep should last for 4 seconds: 2 for lifting and 2 for bringing it back.

  • Large muscles of the back, thighs and legs should be exercised first as they fatigue fast. The smaller muscles like the biceps and triceps should be exercised later.
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    Large muscles of the back, thighs and legs should be exercised first as they fatigue fast. The smaller muscles like the biceps and triceps should be exercised later.

  • You would basically require workouts with heavy weight. Always follow a low volume high intensity workout. This is best done under supervision of a trainer or instructor.
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    You would basically require workouts with heavy weight. Always follow a low volume high intensity workout. This is best done under supervision of a trainer or instructor.

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