Gym training Dubai is one of the most effective ways to help people achieve their fitness goals. A regular routine of exercises at the gym helps improve fitness level, body composition, and muscle mass. Many studies have proven that regular exercise boosts testosterone levels and increases bone density. However, many people do not know what they should be doing at the gym and how much time should be spent there.

Here are some tips on how to get started with gym training.

Set realistic goals

It is best if you set yourself up to fail before starting any workout program. You need to understand that you cannot expect results overnight. It takes months of consistent effort to build muscle mass and increase your fitness level. If you are looking to lose weight, then start slow and gradually work towards your goal.

Find a good gym with trainer

You may think that hiring a personal trainer is expensive and unnecessary. However, you must remember that having someone who knows exactly what you want to achieve is priceless. A good trainer will make sure that you stick to your plan and give you the motivation needed to succeed. Make sure that you find someone who works with a variety of different types of clients.

Start with a basic workout

Start off slowly. Pick a few exercises that you would like to incorporate into your weekly routine. Remember that not everyone starts out at the same fitness level. So, don’t feel discouraged if you can only manage ten minutes of cardio or twenty push-ups. As long as you are moving, progress towards greater intensity will happen naturally.

Do not overdo it

Exercise is supposed to be fun and enjoyable. But, if you are constantly feeling tired after working out, then you might be pushing yourself too hard. Instead, try working out for half the amount of time. Or, even better, you could simply walk around the block five times instead of running three miles. Working out regularly is great, but you need to stay safe. Therefore, listen to your body and stop exercising if you begin to experience pain or discomfort.

Gym Conditioning

 In order to have a great physique, you need to know how to train properly at a gym. After the warm-up exercises, you have to start out slow and work your way up to higher intensity training. If you don’t push yourself enough at first, then you may not build the proper muscles after lifting weights. You can do some basic cardio exercise before working out – just make sure that you keep the weight low and gradually increase the speed. Your legs are probably your best muscle group to work out in the gym. To strengthen these, you should lift heavy weights (in sets) three times per week for about 20 minutes each time.

Weightlifting

 Weightlifting is a big part of any fitness routine. In order to get good results from your workout, you have to follow a specific plan. First, you need to focus on the squat. Squats help you build leg strength while building endurance and flexibility. By adding barbell squats to your workouts, you can develop greater power and strength than ever before. Once you master the squat, you can add deadlifts and lunges to your routine. Deadlifts and lunges can improve your balance, coordination, and posture.

Dumbbells

 Dumbbells are small bars that weigh anywhere between 4 and 8 pounds each. When you use dumbbells, you target your chest, shoulders, biceps, triceps, abs, and back muscles. These exercises allow you to perform many different types of bodyweight movements. You can do pushups with dumbbells, do pulldowns with them, and even hold a plank position with them.

Biking

 Biking is great for cardio and will help prevent injuries such as soreness and fatigue. You can bike indoors and outdoors depending on temperature. Cycling is perfect if you want to lose weight or tone your muscles since it burns fat easily without having to lift weights. However, biking does not give you much strength improvement compared to weightlifting and strength training.

Jump Rope

 This is another popular cardio exercise that you can do both indoors and outside. Jump rope is great for burning calories, strengthening your heart and lungs, and improving stamina. Even though jump roping doesn’t offer as much strength gain as cycling, you can still burn a lot of calories doing it.

Yoga

 Yoga helps you stretch and relax your muscles while enhancing your overall physical and mental well being. There are over 80 different poses in yoga, but the most commonly practiced ones are sun salutations, standing poses, forward folds, reverse bends, twists, and hip openers. Sun salutation and standing poses are especially useful for beginners because they help you loosen up your joints and muscles. Forward folds, reverse bends, and twists are helpful for stretching out your tight muscles. A few simple stretches to try:

 • Standing Side Bend – Stand sideways to a wall and place your hands on the wall on either side of you. Lean forward until your torso almost touches the wall and straighten your arms. Repeat a couple times.

 • Headstand – Stand on your toes and raise your heels toward your head. Hold the pose for 5 seconds. Lower your heels slowly and repeat 10 times.

MERITS:

1. Increase the metabolic rate of the body

High intensity exercise increases the metabolic rate of the human body. As we know, human body burns calories throughout our day time activity. But, if we do not burn calories, then these calories accumulate in the body and lead to weight gain. So, when we do high intensity exercises, it causes us to burn extra calories and helps in keeping ourselves fit.

2. Improve muscle tone

When we perform intense workouts, we make muscles harder. And, when they get harder, it makes them stronger. As the workout gets tougher, it results in increased blood flow to those areas, which result in improved muscle mass and increased muscle tone. If you want to have toned muscles, performing high-intensity workouts is a great start.

3. Boost immunity level

Exercise boosts the immune system. When we increase the metabolic rate of the entire body, we also boost the immunity level of the body. Exercise helps regulate hormones, thereby increasing the production of endorphins in the brain. Endorphins are natural pain killers and help in reducing negative feelings. As a result, exercising regularly helps keep us happy.

4. Reduce chances of developing chronic diseases

If you follow a regular exercise routine, then you reduce your risk of developing certain chronic illnesses. High-intensity training is one of the best ways to lose fats from our bodies. Regular cardio sessions reduce the risk of heart disease and stroke. By doing cardio exercises, we also lower the levels of cholesterol and triglycerides in the body. In general, people who lead a sedentary lifestyle get affected by diabetes, obesity, cardiovascular diseases and some cancers.

5. Improves mental clarity

Regular exercise keeps the mind sharp and focused. Exercise gives us clarity, increases concentration and reduces fatigue. Exercises improve our mood and reduce anxiety. Studies show that regular exercise can even prevent depression.

6. Increases self esteem.

All of us need self-esteem. We need to feel good about ourselves and having confidence in ourselves. When we work out on a daily basis, we build up confidence and self esteem in our lives. People with low self-esteem generally lack enthusiasm, drive, and motivation.

7. Keep our skin firm and youthful looking.

We all want to look young and fresh forever. Fitness is one of the best tools to fight aging. Daily workouts ensure that our skin stays firm and youthful looking. Our skin looks younger than our age if we exercise regularly. Exercise also slows down the ageing process and keeps us mentally active and alert.