12  QUALITIES YOUR GYM MUST HAVE……

1. GYM ENVIRONMENT

Your Gym must have proper ventilation system i.e. the ceiling fans and exhaust fans etc. as we know while exercising our body release carbon dioxide and is in demand of fresh oxygen for better growth of our body cells, so if there is proper ventilation available you won’t feel much tiredness till the end of your workout and all the time you will feel energetic.

2. GYM EQUIPMENTS

Equipments of the gym must be in the good condition and there must be a proper maintenance of these equipments, time to time in order to avoid GYM –ACCIDENTS, which is majorly happen due to ignorance of gym maintenance by the owner of the gym.

3. GYM LOCATION

It should be at walkable distance, not so far that you have to make a drive of 15 to 30 minutes to reach, so that you can follow a consistency and do handwork there before any further tiredness on regular basis and therefore, distance of gym does matter. If gym is near to your home, you can go easily and do your exercise. Everyone is busy these days and is facing shortage of time. So, if your gym is far away, you may not regularly get time out of your busy schedule to perform exercise and this way, your exercise starts suffering.

4. GYM TRAINER

This is one of the most important things (especially for beginners).Your coach should have the following qualities

Ø Coach should be of jolly and good nature

Ø He should boost up your confidence level every time.

Ø Easily approachable

Ø Physically active, smart and should have well maintained muscles.

Ø It’s rare but if your trainer is ideal for you then it is best.

Ø Keep on walking in the gym

Ø Eager to give instructions

Ø Should act as full package of fitness guide

Ø Concepts on fitness, nutrition and bodybuilding should be sound

5. QUANTITY OF EQUIPMENTS

There must be a good no’s of raw weights, machines and other gym equipments like bench press ,squat etc. and their arrangements should be present such that no one have to wait for his/her turn. Weights should be racked properly to save time to find the weights of your requirements.

6. POWER LIFTING SECTION

There must be heavy weights present in the gym so that guys those who have interest in power lifting can also join the same gym, who can become good source of motivation for you.

7. NUMBER OF TRAINERS

There must be SUFFICIENT NUMBERS OF TRAINERS in the gym ,so that no one has to wait for asking any question and everyone can be attended.

8. CHANGE ROOM

Gym must have an area known as Change room, so that you can change your clothes, wear your supporter etc. in that room without any outside interference. Change room is also beneficial after working out as you will be sweaty and changing clothes is a good option to feel fresh.

9. FOOD SHOP

One food shop must be there, within or just outside the gym which can provide energy drinks, fruit juice, protein shakes and boiled eggs etc. so that where you can have a Pre- workout shakes and energy drink of your choice within the GYM itself when you fell tired after gym.

10. INSPIRATIONAL POSTERS

GYM should have INSPIRATIONAL posters, so that you can complete your last toughest reps. An inspirational ambience and gym culture will always keep you motivating towards working harder and harder to achieve your goal.

And think “IF HE CAN, WHY NOT ME”

11. MUSIC SYSTEM

Music as said is the best stress reliever. Music will add the working out aura and Music system if available is good for gym, which will reduce your stress while training and extract you out of your office life.

12. GYM TIMINGS

 Before the selection of gym, you must have knowledge of gym opening- closing timings. And check whether there is any suitable timings for you. Gyms that are open 24 hours a day are becoming more common. Other gyms usually open early in the morning and are open until night.

Drinking Habits

When to consume water

A.    Morning(after just getting out of bed)

Take about 900 ml to 1 liter of water after just getting out of bed in morning. Data collected from different studies has led to a result taken by doing so our metabolism boost up to the peak level and at the mean time we can equalize the water losses a while sleeping.

B.    Before meals

Friends for proper digestion of meals try to avoid excess water consumption within 30 minutes before meal .Yes, you can take small sips.

The reason behind this fact is, if you take excess of water you cannot eat as much as your muscle cells actually need it, as they are already bulging out with water. Secondly, the excess water before meals also made the various digestion chemicals and acids very dilute in nature.

C.    After meals

Same as the above fact don’t take much quantity of water just immediately after meal .firstly the chemical enzyme present in our mouth which is responsible for our carbs digestion becomes inactive.

Secondly, the acids called hydrochloric acid and the enzyme present in our gut are getting diluted due to the water and their functioning become slow and inefficient. 

D.   Pre workout

We usually take pre workout proteins + carbs blender before half an hour from workout. So friends ,these shakes should be taken with defined amount of water, avoid taking it with the floods of water.as these shakes get their effectiveness with the percentage concentration and the time for which it remains in your stomach so that they can produce a huge amount of energy in the meantime.

Creatine and other pre workout drinks should be taken with the definite amount of water.

E.     During workout

Often ,the trainers say that don’t take water during workouts but friends you should be quite hydrated during your workouts .so here is the solution for this problem take a drink which includes glucose (fast recovery agent) ,protein and some type of electrolyte(salt, sugar blender) solution which is the best known source of hydration.

F.     Post workout

Friends when you come out of gym .you felt very thirsty at this time so  don’t make a mistake by taking water only, just prepare your shake which must include protein (for muscles recovery and growth), carbs(source for recover the energy and to end up muscles fatigue) . The reason is that after workout if you take only protein then its most of the content will used up for energy gaining process and the muscles remains as it is.

G.   Before sleeping

   

      Drink a glass of water before you go to sleep. It is just a kind of preparation to fight against the water loss (due to perspiration and digestion and growth related activities) while you are sleeping. As metabolism being slow at night, so it require water to transport the nutrition to   the blood stream while sleeping.

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