A Complete Beginner’s Guide To The Gym For Females

Exercising helps one stay fit and healthy for a long time. It is not reserved for any particular gender. Both men and women have the need to take care of themselves and both can exercise the way they see fit.

One can exercise the way they want, consume any supplements they want and follow any diet they want. There is nothing restricted to either of the genders. Be it the protien powders at theolive or any gym on the street, both men and women are free to use it the way it suits them.

The gym used to be dominated by the male population but with more women getting conscious about their health and fitness, we see many women not only exercising at the gym but also run such businesses.

Here is a detailed guide for women who intend to start using the gym for the first time:

What You Need

There are a number of things one may think are needed to hit the gym, but the most important items to carry with you are:

  • Towel
  • Extra clothes to change into
  • Water bottle
  • Fruit or something to munch on if feeling drained
  • Headband to hold up your hair

What To Eat

Eat a healthy and well-balanced meal. If you are undertaking a diet plan offered by the gym, ensure it suits your food choices and follow it properly. Sometimes certain foods don’t go well with others if you are going to mix up your diet chart, do so after checking with the nutritionist.

If you are not undergoing any such diet plans, ensure you get enough fiber and carbs into your body. This will provide you with a constant source of energy, which is of prime importance when you start going to the gym


Wear the right clothes to exercise in. ensure they are light and airy so that you don’t feel suffocated in them. Many brands have attractive workout attires today; hence one need not sacrifice comfort or safety to just look good.

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Sea of tranquility: Sun Safety While Sailing

If you are a sailor you would be exposed to the sun quite a long time, on the deck, taking part in water sports, on beaches and so on. Cancer is one of the dreaded illnesses which one gets with exposure of too much sun. Hence you need to follow certain precautions while you go sailing to take care of yourself from the too much exposure to the sun.  If you take all the precautions then you could easily enjoy sailing tension-free. Start planning your sailing expedition and check out the yachts here at 4yacht.

 Tips to Ponder

  • You should always be in shade between 10 am and 4 pm. Try as much as possible not to step out during this time frame. This is the time the UV rays are at strongest and the chances to get burnt are more.
  • Cover yourself up with appropriate clothing so that the skin would be less exposed to the sun. Better wear cotton clothes which lets your skin breathe in the hot sun and keep you cool.
  • Always wear a good sunglass and hat to block the UV rays
  • Never forget to put on the sunscreen which got the SPF level above 15 or higher every time you step out. The sunscreen should be able to block the UVB and UVA. While you indulge in waters sports or sailing, use the water-resistant sunscreen which got SPF more than 30 and keeps re-applying the lotion. Also, you could wear the swimsuit which blocks the UV.
  • You should take a break in between if you are out in the sun for hours at a stretch. Either retreat inside the boat. Or else you can install the sunshade in the boat or on the beach. In this way, you can experience the cool breeze of the sea and at the same time could be protected from the harsh sunlight.

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