If you're a beginner in the fitness or weight training scene, then you should first find out which training methods and nutrition programs will get you moving quickly. Below we have compiled a questionnaire to help you reach your planned training goals as soon as possible.
1. What should I expect from a gym?
When you visit a gym for the first time, you will quickly see which members are using the gym as a pure source of communication and which athletes actually use the exercise rooms as a muscle building or physical health equipment. In the first case social contacts are in the foreground, while in the second case the focus is on the training performance. Ideal for you personally is an individual training plan that you should use each week specifically for your workout. You can still use the social contacts after training.
2. Which workout should you train as a beginner?
As a beginner in weight training, it does not matter which long-term athletic goal you want to pursue. Regardless of whether Building muscle or losing weight, in both cases, you need to start with a strength training that provides sustained, efficient muscle. Well-trained muscles are the basis for all future fitness goals that you want to achieve. At the beginning you should start with a total body workout, which should consist of the basics bench press, deadlifts, squats and lunges. Basics have the advantage of training many muscle groups at the same time. The weight of the dumbbell should not be too heavy in the beginning, which means you should do about 8 repetitions. Important is the constant adaptation of the weight to your current training level. Train the strength training for about 4 to 6 weeks with the basics, which you should do about three times a week.
3. How many different exercises should I complete in one sentence?
Three to five exercises are ideal, but never exercise like six exercises in a set. A total body workout should consist of the basics like bench press, deadlifts or squats.
4. Which exercises are useful for beginners?
As already mentioned in point 2, Basics or Compound Movements are the ideal exercises for beginners, so that the entire body musculature can be intensively trained. Bench presses and chin ups, for example, exercise shoulders and elbow movements, while squats involve both hips and knees. The more the joints are stressed, the more intensively the individual exercises also train the tendons and ligaments as well as the surrounding muscle groups. The basics are a great way to address and train many muscles with one movement.
5. How long should the breaks be between each sentence?
The pauses between each sentence are particularly determined by the time from which you can train again with full intensity your upcoming exercises. This often depends on your physical well-being and not on a specific time. Weightlifting is not aerobic exercise, so during the breaks you should not think about getting too tired for the upcoming exercises. Breaks are important for the regeneration of the muscles and should therefore be meticulously meticulously met.
6. How should I schedule my fitness week?
A solid requirement for an individual training week plan is the so-called "1-2-1" split workout. This method consists of 2 training days (Day 1 and Day 2), which are alternately performed three to four times a week. For example, if you train three times a week, you train Day One twice and Day Two once a week, while you train Day Two twice and Day One in the coming week. Watch for the regeneration days, which should be between the individual training days.
7. Which warm-up is the best?
Experienced athletes have not been training for a long time a monotonous and monotonous running training as a warm-up. Today, the HIIT (High Intensity Interval Training) is the absolute hit, as this often short (10 minutes) training very quickly warms the muscles and at the same time intensively boosts the fat burning. HIIT consists of several intervals and regeneration phases that are performed with different equipment and exercises. HIIT can be installed before as well as after training.
8. How many sentences and repetitions should I complete?
As a beginner in strength training, it does not make sense to train complicated exercises with particularly heavy weights and many repetitions. Start with 3 to 4 sets of 6 to 12 repetitions and try to use your strength especially hard and intensively in the last two repetitions.
9. Which cardio is recommended?
The perfect cardio workout consists of a combination of specific running movements such as jogging or walking and an efficient HIIT training. Both training methods depend on the training time. If you want to train 30 to 45 minutes cardio, then a constant running training is recommended. With 10 to 20 minutes of training time, HIIT training can bring very good results in stamina and fat burning.
10. How should I deal with muscle cramps and soreness?
Muscle cramps are short-term muscle contractions that can be eliminated by a specific movement. Sore muscles are small tears in the muscles that take some time to regrow. If you have sore muscles, then you do not necessarily have to stop training. Try to train loose movements and no rigid and monotonous exercises.
11. Which shoes are recommended for the gym?
For weight training, you should wear sturdy shoes that stabilize and protect the heel and ankle area. Especially with lunges with weights shoes should be worn, which can give a secure grip on a flat and level hall floor. Running shoes are unsuitable because they yield during movement and thus can not give any support when lifting or lifting weights. Shoes with a flat profile are therefore preferred to integrate into the equipment of the strength athlete.
12. Are gloves and weight lifting belts necessary?
A weight-lifting belt is specifically designed to support and stabilize the spine. It makes more sense to have an intensive core workout that trains your core muscles efficiently. Gloves provide a secure fit with smooth equipment such as a barbell bar.
13. When are you an advanced athlete?
This question is answered by the three following exercises. If you make a repetition of bench press with your own bodyweight and 5 repetitions of deadlifts with your own bodyweight and then 5 chin-ups (pull-ups in the underhand grip), then you are admitted to the advanced club. Of course, this exercise sequence is individually to measure and can be changed at any time. But it shows you what progress you have already made in the exercise routine and with the training weights in the meantime.