If you are new to the gym, you should follow a series of tips and tricks that will help you achieve the goals you are looking for. In addition to that, there are a number of sports supplements that you should know and handle to help you achieve success in the most effective way possible.
Advice on how to get started in the world of sports
The first steps in the gym can be exhausting, both physically and mentally. It is common for beginners to retreat to the comfort of the machines, while “experts” dominate the free weight area. But does this have a logical basis or is it just a matter of habit?
The use of machines in the gym is not exclusive to beginners or those with less experience. However, there is a natural relationship between the two.Why are machines attractive to beginners?
There are several reasons why the choice of machines for beginners is often quite successful.
First of all, comfort. The machines guide the movement, reducing complexity and the risk of injury.
Secondly, simplicity. The execution of the exercises is clearer and simpler, thanks to the specific designs of each machine.
Third, ease of use. The machines usually include images and descriptions that facilitate the understanding of the exercise and thanks to its guided movement does not usually lead to errors.
However, it is important to emphasize that the use of machines should not be a permanent limitation. As experience and confidence are gained, it is recommended to progressively incorporate exercises with free weights, which allow greater freedom of movement.
In addition, free weights offer a greater variety of ranges of motion and working angles, which benefits muscle development and flexibility, not to mention their greater transfer to real life.
Keep in mind that free weight exercises are more functional and translate into movements we perform on a daily basis. As if that were not enough, with this type of routines the nervous system is stimulated due to the greater involvement of the central nervous system, which improves coordination and balance.
In short, machines can be a great ally for beginners in the gym, offering comfort, safety and ease of use. However, they should not be the only resource and, as progress is made, it is advisable to incorporate exercises with free weights to obtain greater benefits in terms of strength, functionality and muscle development.
Remember: the important thing is to find a balance between machines and free weights that suits your needs and goals. Consult with a personal trainer to design a personalized and safe training plan.
Essential tips for effective and safe training
- Prioritizes natural movement:
- Watch your posture on the machines:
If you use machines, be sure to keep your back in its correct anatomical position. It is common to feel comfortable and want to increase the load quickly, but remember that this can alter the posture of your back, shoulders, cervical spine, etc.
- Technique before intensity:
Prioritize technique over intensity. The time to up the load will come. In the early stages, focus on mastering technique to ensure safe and effective progression in the gym.
- Activate your core, balance and proprioception:
Incorporate exercises that involve core, dynamic balance and proprioception whenever possible. Giant balls, bosus or suspension training systems are excellent tools, but you can also use your own body to work on these aspects.
Best sports supplements for beginners: How much and when to take them?
Glutamine is one of the most used supplements by athletes without a doubt. This is due to the safety of the supplement and the fact that it allows you to enjoy the benefits of sports supplementation.
The body's demand for glutamine increases after intense training. Taking glutamine post-exercise helps to accelerate muscle recovery and reduce possible discomfort.It is also highly recommended in training load phases to keep the immune system strong. In addition, it helps to improve the quality of sleep as it has a calming effect on the central nervous system.
- Branched amino acids (leucine, isoleucine and valine)
Branched amino acids continue to be one of the most demanded supplements by athletes. The main reason for this is its importance for the development of muscle strength, brain health and recovery after exercise.
This is achieved thanks to multiple actions and benefits that branched amino acids have on our body, such as protein synthesis, reduction of muscle fatigue, improved recovery after exercise. They are usually taken after training, like glutamine, and taking them in combination is the ideal option.Pre-workout supplements usually contain a combination of caffeine, other stimulants and nutrients that can help you increase your energy levels and concentration before training, which can improve your performance.
If in your activity you need that extra energy that these supplements can give you, you should choose a good combination and take it about 10 to 15 minutes before you start.
A high-quality multivitamin and mineral can help ensure you are getting all the nutrients your body needs to function properly, especially if your diet is not rich in fruits, vegetables and other nutrient-rich foods.
A strong immune system is important for rapid recovery and disease prevention, and is key to achieving peak athletic performance.This sports supplement is a must for your daily life that you should never stop taking. Because of its properties and the contribution it makes to your immune system and the rest of the body, this type of supplement can be taken throughout the year without any risk. It will contribute a lot to your general health, well-being and performance.
You should take a multivitamin capsule regardless of the time of day. The important thing is to be consistent in your routine to get the long-term benefits of the product.
If you are into endurance sports or those where the activity time exceeds 60 minutes or the climate (humidity and heat) are high, you should always carry one of these tablets.
He is currently sports director at the University Alfonso X el Sabio, where he combines his functions with the operations management of UAX Rafa Nadal School of Sport. He is a regular contributor to magazines such as Sportlife, Triathlon, Corredor..., where he demonstrates his knowledge about the world of fitness, physical activity and health. He has a degree in Sports Science along with a master's degree in Physical Activity and Health, specializing in the treatment of injuries, physical activity for health and nutrition for athletes.
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