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XO FIT Gym Perth

Going to the gym has a ton of benefits. It strengthens your muscles, heart, and bones, lowers your blood pressure, reduces fat, and of course, improves your overall health. 


However, the thought of going to the gym does not come so easy for some people. Many people who know they need to start working out to improve their health and physique are intimidated by the fitness place. Others had no idea how the equipment work and how to use the gym in general. Do not worry because we are here to help. Here we list down the best practices and the best ways to use the gym. 

  1. Make The Most Out Of Your Cardio Equipment

Most gyms have basic cardio equipment such as treadmills, elliptical, and recumbent bicycles, while others may include equipment like stair-steppers, gliders, and spin bikes. Whatever cardio machine you choose, make sure to never hit the start button without getting on the equipment first to avoid injuries.   If you are unfamiliar with all these types of equipment, we recommend you try the treadmill first. We all know how to walk, so you will not have to spend so much time familiarizing yourself with how to work on this cardio equipment. Just hop on, press start, and start walking as you do outside. Once you get comfortable, you may opt to increase the speed as you like. Getting on the treadmill is also an effective way to feel comfortable and familiar with the gym environment. Hence, it is a good idea to start every gym session with cardio on a treadmill


Lift Weights To Lose Weight

Cardio exercises have plenty of benefits, but focusing solely on cardio and skipping weights will not help if you aim to lose weight.

“If you just do cardio, you’re sabotaging yourself,” explains Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor of the Journal of Strength and Conditioning Research.

Wilson explained that focusing on cardio alone will result in a slower metabolism, making it harder to lose weight. However, resistance training builds muscles and increases metabolic rate.

Another study conducted at Harvard School of Public Health backs up the above statement.

Among the 10,500 adults in the study, those who spent 20 minutes a day weight training gained less abdominal fat over 12 years compared to those who spent the same amount of time performing cardio.


So the next time you hit the gym, make sure to lift those weights!


Use Free Weights

If you are new to a gym, the weight machines could help you learn the correct form. However, once you get used to it, you must consider moving to free weights like dumbbells, kettlebells, and barbells. Using free weight could result in greater hormonal responses compared to similar exercises performed on exercise machines, based on a 2014 Journal of Strength & Conditioning Research study. It is because a wider range of muscles gets worked when using free-weight compared to machines. 


            “Whenever you have to move a free weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you,” says Holly Perkins, certified strength and conditioning specialist, author of Lift to Get Lean and founder of Women’s Strength Nation.


It is also important to pick the right weight. The right weight can help your muscles grow stronger. Using a weight that is too light will not improve your strength and fitness. A weight that is too heavy may cause injuries. The right weight will allow you to finish all reps in your set exercise but will make you struggle on the last two or three reps. If you completed the set too easily, it’s time to move on to a heavier weight. If you cannot finish all the reps in the set, you need to go down to a lighter weight.

Commit to yourself with the best equipment at low prices.


Minimize Rest To Maximize Gym Time

Cutting down your resting time will automatically increase your workout intensity and keep your heart rate elevated throughout your interval training session and weightlifting. The cardio challenge will train your body to work efficiently and persevere through fatigue, Rob Sulaver, C.S.C.S., founder of Bandana Training explains. Regularly doing cardiovascular training will help your body improve the delivery of fresh oxygen to the muscles. Hence, you will eventually push through your workouts even when tired. 


But before you push yourself to the limit, make sure to listen to your body attentively. The right amount of rest varies from person to person and the intensity of the workout. The rule of thumb is to take just enough rest so you can get tough during your next set, but not too much that you are already fully recovered. If you think you have already pushed your limits, you might not want to cut down your rest intervals further, or your muscles might not be ready for another strong set


Have A Fitness Plan Before Going To The Gym

Going to a gym without a plan is like going to war without a gun. You will end up wasting time wandering around while deciding what to do next. This indecisiveness will also make your workout less efficient as your heart rate drops. Know what exercises you want to do, how many reps and, what’s next. If you are a newbie, having an instructor could also help. It will also be wise to have a Plan B in case a machine breaks down or is taken. You may also move on to your next exercise plan if you see that an area or machine is still being used.


Familiarize Yourself With The Different Equipment, Machines, And Spaces

Once you’ve signed up for a gym membership, make sure to get familiar with the different equipment, machines, and spaces. Think of your goal. Are you here to lose weight, build muscles, or just to stay active? Select the equipment that will help you achieve your goals. There are cable machines, which come with a variety of attachments to the cables to hit every area of the body. Cardio machines can boost your stamina and cardio capacity. Some gyms have designated yoga spaces and mat areas where users can do stretching. The only way to maximize your gym membership is to get familiar with what your gym has to offer. 


Better than anyone else, XO Fit knows that the gym is more than just a place to work out. It’s an arena where people try to win against their self-limiting thoughts to achieve greater success.