Exercising rules in a gym
Everything has its rules. To have an easier and pleasant living in our
1. Rule of the systematic and methodical
- this means a regular training and the abide of specified process
2. Rule of congeniality
- the ability to presume and manage a reasonable weight with according the age, sex and health. 
- the regeneration and rest is also important
3. Rule of progressive adding up of weight
- progressive and fluent adding up of the burden
4. Rule of sticking with the training plan
- adhering the length of the training system according to the type of training
- strength training with optimal 5 weeks
- volume training with 6 weeks
- shaping training with optimal 5 weeks ( depending on the temperament, melancholic only 4 weeks)
- reduction training with maximal 6 weeks (melancholic only 4 weeks)
5. Rule of psychical concentration
- is about the best combination of nervous stings and muscles
- this means a maximum focus on the exercise, its route, direction and speed.
- not less important is the regular breathing
6. Rule of training half full and half hungry
state of hunger – a lowered concentration, blood sugar lever (glucose), the body easily fatigues
state of fullness – disrupting of digestion processes, possible ill-being during more heavy exercises (for example knee-bending)
7. Rule not to train during an illness
- The training during illness can slower or interrupt the healing process
- During the training is the possibility of tainting others much higher with some illnesses than during calm state
8. Rule of keeping to the nutrition plan
- this means a regular intake of meals (optimal is 5 times a day), with respect of the physiological type – somatotypes of training
- an adequate drinking regime (min. 2 litres of fluids a day in smaller not in sudden loads)
- the exactly same role has the regeneration and rest
9. Rule of adequate dressing and foot-ware
- we prefer sucking, elastic and adequately loose clothes
- we protect ourselves from injuries by covering the developed muscle parts
(we shouldn’t forget to cover especially elbows, knees and ankles)
- the foot-ware has to fixate the leg instep
Exercise utilities: belt – serving with fixing the muscle corset. We should use the cut out type which doesn’t limit our movement
10. Rule not to train on broken simulators and machines
- warn the responsible staff about the defect
- the original exercise can be compensated with a similar variant
11. Rule of keeping to the inner order and hygienic norms
- we respect the inner order and rules of fitness centre
- we use a separate towel for exercising (protection against infection and shielding the surfaces of benches) and a separate towel for showering.
