Find out what are the benefits of exercising in a crowded gym? Why do many athletes choose high season for intense training? Today we are going to talk about how to exercise in a crowded gym. The biggest attendance in the halls comes after five o’clock in the evening. People come here after work or school. If you have the opportunity to exercise in the morning, then everything is much easier. But not every athlete has such an opportunity. Even though the gym is overcrowded, you can exercise well. We will now find out how to exercise in a crowded gym.
Renovation of an exercise program in a crowded hall
Try not to be like most spectators in the room. Many athletes make the same mistakes and use a regular exercise program where they train different muscle groups on the same days. Thus, we can say with great confidence that, for example, on Monday, the class will be busy with the media.
At the same time, on Wednesdays, the majority of guests are working on the back muscles and the associated equipment is especially popular. If you make small changes to your training schedule, you can definitely complete the lesson. Let’s say you exercise your legs on Monday.
Do not use circuit training and supersets if the gym is crowded
If there are a lot of people in the room, you will almost certainly not be able to do circular training. You probably know that this training involves performing a number of movements in various muscle groups for a short period of time and without rest between breaks.
Cyclical training usually involves 5 to 9 exercises and you will probably not be able to complete them all as expected in a crowded gym. Rather, you will do some three movements, but then the next simulator will be busy and the circular training will lose its meaning.
With super parts, the situation is somewhat simpler. Its essence is to perform several movements on one muscle group. In a crowded gym, you probably will not find these two machines you need for free. For this reason, it is better to use a standard training system and work on a specific muscle group.
If you want to burn extra fat, you can use a treadmill which is a great way to do aerobics in between. As you know, this is a very effective way to fight fat and allows you to build muscle mass to some extent.
Perform exercises with other guests in a busy gym
You came to the hall and there are many guests. The question arises for you, how to exercise in a crowded gym? If all the fitness equipment you need is busy, try using the equipment at the same time with one athlete. It should be borne in mind that it is necessary to change the weight of the sports equipment together. If, on the other hand, an experienced athlete works on the simulator and uses large workloads and you are ashamed to put your own after him, then you just have to turn to him.
You can also perform similar movements. Think about the bench press again, one of the most popular exercises in bodybuilding. If the bench is busy now, perform a similar basic movement that develops the muscles of the chest, say, a weight press while lying down. This approach can be applied to any exercise. For example, if there is a large queue at the squat stand, you can use a chopper or a bench press while lying down. The main thing is not to stand in one place, but to work.
Change the sequence of exercises if the gym is crowded
Unfortunately, this method may not apply to all movements. For example, if you need to make a bench press with a close grip and the equipment is busy, then do the French press. Then you can do the first exercise. For example, you can do the same thing by lifting a barbell and lifting weights for your biceps. Do the exercise you can do now and then do the second.
But if the French press should go first, and then the pressure down on the block, then it is best to wait. This is because you should first perform a basic movement (French bench press in our case), and only then isolated (press the box). Simply put, you can safely change the order of the base or isolated movements. But it is not advisable to change them in isolation and fundamentally.
There are all the tips related to the question of how to exercise in a crowded gym. Do not be afraid to approach other athletes and ask them to do exercises together or explain when the equipment you need will be available. The only caveat here is that you should first wait for the athlete to complete the set and then ask.
You must understand that when you perform the exercise, you need to focus fully on this. Especially when heavy weight is used. Do not hesitate to make changes to the training program, it is even necessary to do this. Any changes to the program will not allow the muscles to adjust to the load and cause more stress. Do not forget that every one or two months it is necessary to change the training plan. Failure to do so will significantly reduce the effectiveness of training. As we have already said, if there is the slightest opportunity to visit the hall before the start of peak hours, then it should be taken advantage of. This will allow you to exercise slowly and without being up. If you want to exercise alone, you must visit the gym closer to its closure. However, in this case, it is necessary to make some changes to the nutrition plan.
Finally, I also want to remind you of the need for proper nutrition.