How to exercise efficiently? What you need to know in the gym

It is not easy to successfully complete your fitness plan in a popular gym, and exercising for too long will lead to a decrease in testosterone, which will directly affect the fitness effect. So how to exercise efficiently in the gym is what we, the card members, should know most!

1. Be well prepared

Before heading to the gym, it’s important to make sure you have everything you need. It's a good idea to make a list of things you need to bring at home, such as food bottles, towels, sneakers, and a change of clothes. Count them one by one and put them into the fitness backpack. Doing these preparations in advance can save a lot of time in terms of efficiency.

2. Choose the best equipment

If a sport doesn't interest you, it's hard to stick with it. So once you get to the gym, get right into an activity you love that will boost your mood and relieve your stress while burning calories and exercising your body. Of course, the prerequisite for this exercise is to do a good warm-up. If you've had a frustrating day at work, try yoga, which can produce a sense of pleasure while increasing muscle mass and stretching joints and muscles.

3. Avoid gym peak hours

Try to time your workouts to coincide with the gym's busiest times. This will help you avoid long waits for equipment and will also allow you to choose the equipment that's comfortable for you.

4. Use high-intensity interval training

High-intensity interval training can not only shorten the exercise time, but also achieve the same or even better exercise effect. For example, you can run fast on the treadmill for one minute, and then rest for 2 minutes by jogging or walking, alternating between the two forms.

5. Use multi-joint exercises

You can also save a lot of time by choosing compound exercises that work multiple muscle groups at once. It can also burn more calories. For example, doing crunches on a fitness ball can adjust the core muscle groups and participate in the exercise, while also shaping the buttocks and leg muscles. The more muscle groups you can mobilize with one exercise, the more time you have left to do other exercises.

6. Quick care

If you plan to shower in the gym's shower room after your workout, there's a great way to get in a quick pace and save time. When exercising, prepare slippers, towels and spare clothes in your backpack. When you are done exercising, grab what you have prepared and head straight to the shower room. Avoid staying in the locker room for too long.