For someone who goes to the club regularly, Prepare a sports bag, Done relatively normally and automatically. You may ridicule the idea of creating a checklist for sports bag essentials. But when you forget to take your running shoes with you one day, suddenly a checklist comes to your attention.
If you’ve ever forgotten one of the essentials for a good workout, this list will help you. You can bring it with you if needed.
Sports bag
Before closing your sports bag, you must have one Sports bag Sports bags are available in a variety of styles, brands and features, so choose the features that you think fit your needs.
I like saki that has a few small pockets for smaller items, a separate area for shoes (or sweatshirts) and an adjustable strap, plus it should be washable.
jogging suit
Do not forget to bring the most essential sportswear:
– Sports blouse or top: If I plan to lift weights or do yoga after a hard aerobic session, I put an extra shirt in my bag.
Sports pants or shorts: If you do not have sports pants or shorts that have underwear inside, remember to bring a clean pair.
- For ladies, a sports bra
- Swimwear or goggles if necessary
- If necessary, hats, headbands and headbands
Shoes and socks
These things may not seem to need to be mentioned, but on several occasions I forgot to bring my training socks with me, so I had to exercise either without socks or with the same socks I was wearing. If I went home immediately after training, it would not be a problem, but wearing wet socks during the day is not a good experience at all. So do not forget your shoes and socks.
water bottle
Staying hydrated during exercise is essential, and having a bottle of water with you makes it much easier to drink enough fluids when you sweat on an elliptical machine or stationary bike. The longer and more vigorously you exercise, the more important it is to drink fluids.
It is best to weigh yourself before and after your workout and drink 20 to 24 ounces of water for every pound you lose during your workout. So when walking to the gym, fill your bottle and fill it all up. Drink.
IPod / MP3 player
Does anyone else exercise without their favorite music? I do not think so.
If you are one of those people who can not exercise without music, practicing in silence or listening to boring songs played in the club is the easiest way to lose all your motivation. Be sure to bring your songs with you.
Related article: Loud music while exercising
Small lock or combination lock
Most clubs have lockable shelves, but if you do not rent a lockable shelf, you will usually need to bring your own locker with you. It is a good idea to put it in your gym bag.
I remember that on several occasions I had to decide to leave my sports bag unattended and hope that it would still be in place at the end of the workout or that during the workout, my sports bag would follow me, this way and that. Pull over. Neither of these two choices is correct. Take your lock with you.
Load energy / instant energy food
I like to put one or two energy bars in my exercise bag so that I can eat them if I need to burn calories before or after a workout. I did not plan well for pre-workout food, or I needed to strengthen it during a long workout, to use it.
I once make protein + carbohydrates available for a post-workout snack to use when I do not have time to prepare a real meal.
Heart rate monitor
While using a heart rate monitor is not necessary for everyone or every workout, it is a great tool for when you want to do some interval training or a specific aerobic exercise, even if it is used temporarily. , Helps you understand how you feel in a given heartbeat and better judge your endurance training and limitations.
Personal hygiene items
These items are personal. This list can include: deodorant, comb or brush, lotion, shampoo, shower sandals, cosmetics, hand sanitizer, tampons, extra undergarments, headbands, extra contact lenses and lens solution .
ID card or club membership card
You go to the club regularly so they will probably know you by name, but putting a club membership card in your sports bag is still a good idea.
Dirty clothes bag
You might say that a sports bag is for that, but the problem is that if you do not put your sweaty clothes in another bag after your workout, you can contaminate everything in your bag, including your sports bag itself.
Wet clothes after exercise can be a good place for bacteria to grow, so keep them wet as long as you put your wet clothes in the washing machine.
Good fitness equipment we can buy:
A typical club has dozens of fitness machines, some of which work better than others. But how do you know which bodybuilding equipment can help you take your fitness routine to the next level? Read the following to find out.
Treadmill
Treadmills are one of the main components in most gyms. This device simulates walking and running. This machine allows you to burn more calories by imitating real life movements. Treadmills are popular for one obvious reason: they work!
You can get the most out of your workout by bearing the full weight of your body while using this device. This means that you should avoid holding the handlebars on either side of the treadmill.
The treadmill helps to shrink your waistline, strengthen your legs and increase your weight loss potential. Challenge yourself as you increase your intensity. However, be aware that constant walking or running can be harmful to your joints. So instead of running all the time, sometimes practice on the slope.
Stationary bike
A stationary bike is also one of the best club equipment that helps to lose weight. You can cycle individually or use it as part of a group exercise. The advantage of indoor cycling is that it is a low-impact device.
A stationary bike does not damage the joints and does not put too much pressure on the muscles. Although a stationary bike is kind to the joints, it is an effective training tool. This bike can be adjusted according to your fitness level and comfort level.
The longer you ride the bike, the better the results. The design of the stationary bike is such that it is easy to ride and imitate real-life movements. A stationary bike is a great complement to interval training.
Boating equipment
Rowing helps to shape the arms and strengthen the torso. Each movement exposes the body to constant resistance, and this rapid movement strengthens the muscles. The sailing device mimics the dynamic resistance of rowing a boat. This resistance can be adjusted to create the real feeling of running a boat on water.
The smooth movement and ergonomic design of this device will take your fitness routine one step further. In addition to strengthening your arms and back, a rowing machine also uses 80% of your body muscles. The more authority you have, the faster you will achieve your weight loss goals.
dumbbell
It may not seem like it, but this versatile device strengthens the body and increases strength! Large hexagonal dumbbells are suitable for those who want to strengthen the muscles of the arm, back, chest and almost all of their muscles.
Smaller dumbbells are also ideal for those who do not need a lot of muscle separation and volume. Dumbbells can be used in a variety of ways to target specific muscle groups. You should get at least 2 pairs of dumbbells to do the basic exercises of your fitness routine.
Resistance bands
A pair of resistance bands is a great complement to any home club. Resistance bands are just as versatile as dumbbells. You can use these bands to strengthen your upper body or lower torso. For the lower body, for example, these bands strengthen the legs, hips, and buttocks, and provide you with resistance to lower body exercises. Larger bands also provide more resistance to challenging moves such as squats or horizontal bar.
