How to choose a gym and what to do if you are there for the first time

The beach season is over, but this is not a reason to get fat and run yourself. Now is the time to find a gym for comfortable training in the cold season. Together with the service of choosing companies "", we have collected useful tips for you to help you find a gym, get comfortable in it, and also understand what you need and cannot do in training.

Define goals and find motivation

Oddly enough, it is worth starting not with the search for a hall, but with preliminary preparation. Thoughts about starting to train have probably visited you before, but for some reason you never signed up. This is what we need to deal with.

First, you must define your goals and find a good incentive. Why do you need all this? Do you want to gain mass or, conversely, lose weight by turning fat into strong muscles? In any case, it is important to understand that there will be no results until you really want to change. Motivation will help you not to lose heart in the difficult moments that will certainly come. It can be anything: a desire to please a girl, the appearance of press cubes by the summer, or getting rid of extra pounds that prevent you from getting into your favorite suit.

If you decide to start exercising simply because a healthy lifestyle is in vogue now, then, unfortunately, you are unlikely to last long. Remember: you must be pushed forward by something that you sincerely want.

Exploring nutritional theory

Nutrition is a very important point for a person who exposes his body to physical exertion. And it will be better if you learn the theoretical foundations before visiting the hall.

Our body is in a state of energy balance, when the energy expended on physical activity is equal to that supplied with food. To shift the scales in one direction or another, you need to either consume less or spend more. Since we are going to increase activity through exercise, we need to adjust the diet and start eating right.

Choosing a hall

In any city, even the smallest, there are several gyms. To choose the option that suits you, you need to consider several important points.

The main criterion is the location of the hall and the opening hours. If you have to choose between an affordable club an hour away or more expensive, but located close to your home, you should give preference to the second option. The closer the hall and the more convenient it is to get there, the more often you will appear there. And, by the way, not always good exercise machines are located exclusively in the center. With the help of the Flamp service, it is easy to find a gym in the desired area, for example, by request “fitness club in Sokolniki”. You can also find out the approximate prices for season tickets there.

If you go for a trick and find a hall located next to work or on your way home, then instead of standing in traffic jams, you can practice and, after waiting out the rush hour, calmly get home.

The opportunity to train at a convenient time for you depends on the schedule of the gym. It can be either in the morning before work, or in the evening after it. Most of the clubs are open until 9-10 pm, but 24-hour gyms are also easy to find at Flamp. In Moscow, for example, there are more than a hundred of them. Schedule your workout for the morning if your schedule permits. During this time, the clubs are empty - you can work out in a relaxed atmosphere.

Club comfort, comfortable changing rooms and a clean shower are just as important to effective workouts. The hall should have good ventilation and air conditioning, and the changing rooms should have modern lockers with reliable locks, where you can leave your belongings without fear. Unfortunately, this criterion can be assessed only after visiting the hall, however, you can get a general idea with the help of "Flamp". It is enough to look at the rating of the best fitness clubs and study the reviews about them. If the club is doing really badly, users will surely give it a low rating and write a revealing review.

How to behave in the hall

You have chosen a gym, bought a new uniform, and it's time for your first workout. This is a crucial step, not everyone comes easily. However, you should not be afraid. Each room has its own rules that you need to familiarize yourself with. For example, in some it is not customary to wear open shoes and train without a shirt.

Common sense is usually sufficient in this matter. If the gym is small, always greet other visitors. During training, do not gain more shells than is necessary for a particular exercise, and do not queue for several simulators at once. Before changing weights and rebuilding any equipment for yourself, be sure to make sure that no one is working on it. When doing the exercises, do not drop the shells on the floor, and after completing, do not forget to return them to their place.

Feel free to politely ask experienced patrons about the nuances you are interested in, and do not refuse if you are asked to be on the safe side: it will help make acquaintances. At the same time, try not to bother with advice yourself, especially at first.

There are also unwritten universal rules that are strictly followed in hardcore simulators. The most important thing is not to step over the bar. This is considered disrespectful to the projectile and the person who works with it. Also, you should not pass between a person and a mirror, since it is usually used to control technique, and not narcissism, as it might seem. Each room has its own etiquette, and you can easily learn it just by observing others.

What to do next and how to develop

After you have experienced your first trip to the gym and have got used to it a little, it is very important not to give up your workouts. The regularity of classes is the key to success, especially at the initial stage. You need to work on yourself, not accepting any excuses, and the results will be visible in a year.

If you have the time and desire to search for information and experiment on your own, then you can do without a coach, but at least for a start, use the services of a specialist who will teach you the basics and give answers to your questions. Coaches usually work with reference to certain halls, so you need to choose a place for training with an eye to the professionalism of the people working there. This can be done with the help of reviews on Flamp, in which satisfied or not very satisfied visitors talk about the professionalism of the trainers, their attitude and willingness to help.

The coach on duty in this gym is not just a living room decoration, but a person who will notice your mistakes, even when you do not see her. And he will offer help himself, and will not wait until you find him and describe what exactly did not work out or went wrong.

And a special thank you to the friendly and lovely girls at the reception for courageously searching for and keeping forgotten mobile phones, headphones and other equipment, as well as jewelry, hairpins and clothes.

Maryana user of "Flamp"

I like the club! And the pool, and the gym, and the group training hall - well, everything is so comfortable that it's even a sin to whine that sport is not mine) I worked with a coach Samvel - a specialist! So motivates. Now I took a break, I will definitely come back. There are even no other options besides this club)

Nasty_Lolo user "Flampa"

For the first month, don't even think about any scales or programs. Your task during this period is to allow the body to get used to the physical exertion that appears, which it perceives as a shock. To do this, you only need general training for all muscle groups with small weights and their scanty increase.

If the goal is to lose weight or gain muscle mass, it is imperative to tighten the theory and get at least a general idea of body biochemistry, protein metabolism and catabolism, and calorie balance. The saying "The press is born in the kitchen" is also true for classes in the hall. Until you understand that 80% of the result is food, nothing will come of it.

Regardless of your goals, do only basic exercises at first. This way, you can practice your technique, prepare for more serious stress, and avoid injury. Don't rush to progress. It is better to take the target weight in a week than get injured and overpower it in a year or not at all. Safety should be given special attention, since it is primarily your health. Those who hope at random can easily lose it. Don't forget about insurance. And if there is no one to help, use simulators that replace free weights.

It may seem that everything is very difficult and impracticable, but this is far from the case. Visit your chosen club regularly, learn the theory and feel free to ask. Be discreet and friendly, respect people and iron, and most importantly, remember: discipline, safety, knowledge and lack of rush are everything.

We hope our tips will help you find a good training room, not be intimidated by the first difficulties and keep yourself in top shape. If you are more interested in yoga classes or any other services (from hairdressing to plumbing), then this problem can also be solved by searching on "Flamp".