How to get the most out of your gym membership
Gym memberships don't come cheap. At the bottom of the scale, you could pay around £ 20 per month to join a gym, while some chic London gyms charge members a monthly fee of £ 575.© Vasyl / Adobe StockWhatever you end up paying, you'll want to get your money's worth. Yet with the average […]

Gym memberships don't come cheap. At the bottom of the scale, you could pay around £ 20 per month to join a gym, while some chic London gyms charge members a monthly fee of £ 575.

© Vasyl / Adobe Stock

Whatever you end up paying, you'll want to get your money's worth. Yet with the average gym follower spending £ 550 a year on their membership and going only 13.5 times, that equates to a very expensive £ 40 per visit.

In order to ensure you get the most out of your gym membership and make every penny count, the following tips may help.

Location matters

Choose a convenient gym to go to. You are more likely to visit it than the one that is too far away.

The right gym

Take a look at several gyms before you become a member. Every gym is different, so choose one that's right for you. Factors such as size, ambiance, clientele and the classes offered should be taken into account when deciding which gym is best for you. You are more likely to visit a gym if you feel comfortable.

Timings

Gyms can get busy during peak hours, which might require you to wait for your favorite equipment. The pool can also be blocked off, which could mean you can't comfortably swim laps. If you want to make the most of your gym membership, go to the gym when it's less crowded. Also, don't join a gym whose opening hours don't match your daily routine.

Do something different

It's easy to stick with what you know when you join a gym because it puts you at ease and allows you to slip into a regular routine with ease. However, you might be missing a tip. Not only will your body not gain additional benefits if you do the same exercises all the time, you might also be paying for facilities that you don't use. Find out what activities, classes, or workouts are included with your gym membership that you've never tried before. Give each one a try. You never know, you might find something new that you enjoy!

Do it right

Your gym membership could be a waste of time if you don't use the equipment properly. Worse yet, it could put you in line for an injury if you don't follow the right form or technique. To make every workout count, it's worth spending your first few visits under the watchful eye of a personal trainer. They will teach you how to use machines and equipment correctly so that you develop good training habits from the start. Some gyms may offer free personal trainer sessions to start with, but even if you have to pay for it, it's worth it in the long run.

Gifts

Many gyms offer freebies, so find out what your gym has to offer and enjoy. This could include free day passes for friends or family, free babysitting while you work out, or free family swimming sessions.

Plan your visits

Getting into a routine of visiting your gym will ensure you maximize your membership, so plan the next step and write it down in your journal. It's often a good idea to join a gym with a buddy, so that you can encourage yourself and motivate yourself to come. Remember how much you paid for your gym membership, and if you've recently missed out on your visits, take action by calculating how much each session is costing you right now.


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In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Reality check. No matter how much daydreaming you do, that alternate setting doesn’t exist—unless your name is Jay, Ronnie, or Victor. In this time and place, sérieux out plays deuxième fiddle to a number of obligations. And since your time is valuable, you can’t waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts, and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength, even your time spent with the iron. If you’re going to schedule your day around the gym, make sure you head in there well-rested, your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result ? A stronger, fitter body. Now that’s a reality worth reaching for.

Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should remarque that what you’re eating is meant to power you through your workout. So choose wisely.

Before your workout, whether you train before work, or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, nutrition plays a part, but your supplements are what will put you over the top. Taking the right supps during this essentiel window helps get your body in a position to grow from today’s session.

During your workout you don’t want to be a going-through-the-motions kind of guy in the gym. If you’ve gone through the dysfonctionnement of suiting up for a workout, you’d best be getting after it hard. These tips are all designed to help you maximize intensity and strength today to help you look better tomorrow.

Immediately after your workout you should start looking ahead. Your body needs the right fuel to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these post-workout protocols, not only will you enhance your body’s ability to grow from today’s beatdown but you’ll also get yourself right and ready for tomorrow’s trip to the gym.

Always be in a constant state of readiness. While most of the following tips are geared around pre- and post-workout times, there are some things you can do at different times of the day to get the most out of your workouts. Remember cruising through a set of heavy squats may not be as tough as actually finding enough time in your day to get yourself to the gym. If that’s the case, you need to take every step possible to make sure you get your money’s worth while you’re there. Every set—every rep—is an investment in your physique, and you don’t have the capital to waste on bad workouts. It’s a commitment you’ve made to yourself, and as the saying goes, anything worth doing is worth doing right.

Researchers at Loughborough University ( U. K. ) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more résistance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat ( see tip No. 4 ), or whole-wheat bread.

A University of Maryland School of Medicine ( Baltimore ) study reported that a high-fat meal blunts the ability of nitric oxide ( NO ) to dilate blood vessels for up to four hours. That means less blood flow to groupes de muscles and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating large amounts of fats, such as the obvious mal bouffe fare and packaged foods ( even if you’re in a mass-gaining période ).

In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good.

The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat with your meal.

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