Train with me...Part 1

Building muscles is not only for showing them, but is the primary stone for good health. It doesn't matter your age, take the decision and create a clear but realistic goal so you can be stuck with it in the beginning.

You don't need to look like those model fitness guys or bodybuilders. An athletic body with the right muscle proportion is only about health. By taking the first step, your goal should be improving your body and mind.

Exercise can cure diseases, prevent and reverse depression, and, most of all, fight obesity. That is the biggest trap of everything, as it hides all the previous and, unfortunately, is a cause of a daily lifestyle.

So, get ready because you have chosen to do your first step, and you have to do it right, without any personal trainer. The right beginning is half the battle. So before you take the step to enter the gym, carefully read the instructions that will give you the right start, because on this you will build the future in the field of exercise. Just focus!

Clothing

Create a comfortable look that you will like to see yourself in it. Today's clothing look has become a model in gyms, so don't bother! Just see yourself through it, and that's all for the beginning. Your outlook will matter to you as you develop, and that's a fact, but you are going to like it because this will be your reward, remember that!

Warming up

This is preparing your body for the stress of exercise that will follow. The body can be warmed up with light-intensity, aerobic movements. Use a bike, treadmill, or even walk on the machine. Modern gyms today have many different devices to choose from, find the one you like.

These movements will increase blood flow, which heats muscles and joints, and it may take 5 – 10 minutes, depending on your condition and how you feel.

Mobility

It is the flexibility of the joints + extensibility of the muscles, tendons, and ligaments. It is characterized by the range that the final position of a joint can have under the influence of internal or external forces. The importance of mobility in training:

1. Limiting the possibility of injury to the exercised muscles, tendons, and ligaments.

2. Faster development of the motor learning process since the movements can be executed better spatiotemporally and dynamically. Therefore a positive contribution to the process of learning the technique.

3. Reducing the resistance of competing muscles during strength, speed and endurance efforts.

4. Avoidance of muscle imbalances due to unilateral burden.

Take 10 minutes before training, especially weight training, and focus on the muscle group you will work with. Very important before every workout.

Strength conditioning

Now we will start building some muscles, but first of all, we must discover them. Each machine in the gym shows the movement and is the best way to start. From the free weights, choose the lightest until you have learned the movements and the process, and always go with safety.

In "train with me, part 2", you are going to find exactly what you need with the proper instructions and explanation, so don't worry about.....you are in good hands!

Hydration

Hydration and weight training go together like a needle and thread. Science shows that being well-hydrated will allow you to perform better than being slightly dehydrated!

Dehydration, the fluid loss, causes a drop in blood volume, which makes your heart need to work harder to push oxygen and nutrients through the bloodstream to the brain and muscles. Many people underestimate the importance of water to the body and remember, we are almost 75% of water.

Stretching

Stretching tired and sore muscles after a workout is essential as it enhances flexibility, reduces muscle tension, and prevents injuries. Stretching has a lot of benefits, like an improved range of motion, Increased muscular coordination, increased flexibility, improved blood circulation, elimination of lactic acid, preventing of pain, and gradual slowing down the body after the heat of the training.

Shower after training

Showering after a workout not only removes the sweat but also feels relaxing, and reduces the risk of rashes and breakouts caused by bacteria rapidly multiplying on your skin, all thanks to your sweaty body.

After a regular workout, it is important to do a cool-down before you shower, which is why stretching helps here. A cool-down is the opposite of a warm-up. Low-intensity, cool-down stretches are crucial because you want your body to return to its resting state. More importantly, it helps in normalising your heart rate and body temperature.

Finish your shower in 2 - 3 minutes with cold water. In this way, you will help the body recover under the right conditions.