Well, you’ve finally decided to get in shape. After driving by your local gym countless times without actually venturing inside, the time has come to put down your money, face your fears and get that body fit.
However, if you're like most people new to the gym experience, it is highly likely you have no idea what should happen once you get inside that gym.
Most of you may need some type of instruction on how the equipment in the gym works and how to put together a training program. However, even before you are ready for the working out portion of your new gym life, you need to know the basic workings of the gym world. What follows will give you solid guidelines for how to find the right gym for you, what is involved in joining the gym, and how to make your time at the gym go smoothly.
Part I. Finding a Gym
Before you can begin your quest for fitness, you're going to have to find a suitable place to work out. These days there are all types of clubs available to fulfill your workout needs. Some examples of these types follow:
Commercial gyms/health clubs: These are the typical gyms we all have driven by and maybe even joined in the past. They can run the range from your basic weightlifting gym, which may simply contain free weights and Nautilus-type machines; to your full-service health clubs, which in addition to weights and machines, may also have swimming pools and aerobics classes and baby-sitting, etc. Any of these facilities can be a great place to get started. Most will give you at least a free workout, if not a free week or two to see if the facility is right for you.
Private training studios: In recent years these have really grown in popularity. Typically these facilities are miniature versions of the commercial health clubs. Almost all will allow you in only with a trainer, be it one-on-one, or with a small group. A few will allow you to work out on your own, but this is rare for the private facility.
Pilates/Spinning/Yoga studios: Again, these have grown a great deal in recent years. You may find these same services as part of a large commercial club, but the majority of these services are performed at studios that cater to those specific endeavors.
Part II. Joining the Club
Whichever facility you decide to join is going to cost you money. You need to be educated on what you get for your money. Most commercial clubs will charge an initiation fee and then either monthly dues or a pre-paid fee for a certain term like six months or one year. I personally dislike the concept of an initiation fee. These fees are simply added profit for the gym. A typical experience with initiation fees goes something like this:
You've dropped by your local gym and inquire about obtaining a free pass to work out and see if the facility is right for you. The salesperson tells you that's fine, however, they are running a special for today and today only! They are offering half-off the initiation fee or perhaps even an initiation fee waiver, but only if you join right this second! If you wait until tomorrow you'll have to pay the full initiation fee.
This is what's called the hard sell. It is quite common throughout many of the big fitness chains. Don't be bullied into joining a gym you aren't sure about. If they won't let you have a free pass, or worse yet, pressure you into signing-up before you've even used your free pass, this may not be the place for you. Gyms like this typically want your money today and hope they won't see you again until its time to renew. They may also try to sell you on a monthly payment plan tied to your checking or savings account via an automatic monthly deduction. These programs typically run for one, two or even three years. They hope to lock you in for a long-term commitment, and then hope you don't show up so they won't have an overcrowded gym to sell. They also hope once you stop showing up you don't really notice the small monthly fee they continue charge ad nauseam. These contracts also charge early termination fees, and can typically be a royal pain to cancel. I would simply pay for a pre-paid duration and try to get most or all of any initiation fees waived.
Most private training and specialty studios simply have you pay for a specified number of training sessions or classes. Some may also charge a facility fee. Typically you will get a discount for buying in bulk, or for training in a small group (as opposed to one-on-one), or even for coming during the slower parts of the day. It's usually best to shop around and try out various facilities for a small number of sessions if it is at all logistically possible.
While private training studios can be a great place to learn how to work out properly and to jump-start your quest to get in shape, you should definitely inquire about the education and experience of any trainer they may wish to set you up with. Ask to see proof of fitness-relate degrees or fitness certifications. Are the trainers CPR and first aid certified? How long has the trainer been working? In a future article, I will go in depth into how to choose a personal trainer, until then, use your gut instinct. And remember, just because someone is in shape, it does not mean they know how to get you in shape in a safe and efficient manner.
Part III. Using the Gym
Now that you've joined the gym, you need to know what to wear, what to bring and what to do once you get there. Since most all studio situations will give you detailed, personalized instruction, this section is mainly for the commercial gym, though parts can be applicable no matter where you work out.
What to wear: You will almost always be most comfortable in loose fitting, cotton fiber clothing, e.g. T-shirts, sweatpants, shorts, etc. Some of you may be more comfortable in tights or leggings. Simply be comfortable and avoid wearing clothes that are too revealing. You don't want to have to worry about what may be exposed when you are trying a new exercise or class. However, you may want to wear clothing that exposes the body-part you are working that day; e.g. wear a sleeveless shirt when working the arms or shoulders, or shorts when working the lower body. Many times being able to see the muscle that is being worked will facilitate learning the proper form and aid in developing a good "mind-muscle" link. Also, wear socks and tennis shoes (yoga and Pilates may allow bare feet). Open toed shoes and sandals are definite safety hazards in the gym. Socks will help prevent blisters, as well as control sweating and foot odor.
What to bring: Most facilities will have locker areas for you to change and/or store your belongings. Some will have keyed locks built-in to the lockers, which you can use for free or a nominal fee. Many will require that you bring your own lock. Keyed or combination locks are both acceptable. Just be sure to take your lock and belongings with you when you leave. Most facilities do not have enough lockers for everyone to have their own permanent locker; therefore you should take your things with you when you go. You should also bring a small hand towel to wipe your sweat off of the equipment. Nothing is worse than having to use a machine after someone else has perspired on it. Respect others and bring a towel! You may also want to bring your own water bottle, Walkman, and/or toiletries if you plan on showering at the facility. Finally, it is crucial that you bring some sort of small notebook or journal to keep track of your workouts with. Some facilities may provide this, but either way, it's a good idea to keep a record of what you've done so you'll be able to chart the effectiveness of your progress. Write down what body-parts you worked and with what exercises. Note how many sets of each exercise you did and how many repetitions were done each set, and of course, how much weight you used for each set. You may also wish to jot down any pertinent notes such as if you have been ill or had any pain when performing an exercise. In future articles, we'll discuss how to set up an effective program.
What to do: You'll probably want some type of instruction on how to use the equipment. While this is a given at the private studios, not all commercial gyms will offer this. Many will offer one or two free sessions with a staff trainer, many others still will leave you to your own devices. You may find it necessary to hire a personal trainer, or read the various workout magazines or books, or even scour the Internet to get some type of learned instruction.
Part IV. Gym Etiquette
Respect others! This one seems obvious. In fact, perhaps every other item on this list stems from the concept of respect for others. We are all working hard trying to improve our physiques. It makes no difference if you are a competitive bodybuilder, or a middle-aged person trying to get in better shape, we are all in this together. Be kind and helpful to all whom you encounter, and the gym will be a much happier place to be.
Clean up after yourself! Another obvious lesson we all should know by now. Cleaning up after yourself involves several things in the gym. First, put your weights away! Nothing is worse than having to unload someone else's barbell or leg press or plate-loaded machine. Also, please re-rack the dumbbells in the correct place. I recently had a friend break the tip of his finger and tear off his fingernail because he got his finger smashed in between the dumbbell he was lowering to the ground and one that someone else left on the floor near where he was working out. I also see members, and even personal trainers who take dumbbells to all corners of the gym and simply leave them on the floor when they or their clients are through using them. Please put the weights back so someone else can use them and so no one trips over them! Cleaning up after yourself also includes cleaning up any sweaty, greasy stains you may leave on equipment or mats. If you are one of the many people who sweat profusely when you work out, bring a towel with you and wipe down the pads when you are through.
Don't throw or drop weights and weight stacks! First off, throwing down your dumbbells or curling bars is dangerous. You can very easily break someone's foot when you feel the need to launch your weights at the end of a set. I've never thought anyone who dropped their weights was impressive in the slightest. It's far more impressive to lower your weights under control at the end of a brutally hard set. Secondly, dropping weights or slamming down the weight stacks on selectorized machines damages the equipment. Lastly, I can't tell you the number of times I've nearly gone deaf from someone dropping their weights near me. Please don't do it!
"Walk softly!" Similar to dropping weights, some individuals feel the need to scream and yell before, during, and/or after a set. No one wants to hear you bellow and holler, and try to draw attention to yourself. Also, show a little respect for others in the gym and don't curse in front of them either. No one wants to hear just how large your vocabulary is! If you can't workout with letting loose with expletives for the whole gym to hear, please workout at home.
Don't monopolize equipment/working in! Most people have no problem allowing you to "work in" on a piece of equipment they are using. What that means is, they allow you to do your sets during their rest periods, and then you do the same, alternating until one or both of you use through. However, there are those who feel that they own the place and you'll just have to wait until they are finished. If you have a problem with an individual like this, take it up with the gym management. This should not be allowed and the management should be happy to inform the other member of this. A second issue of concern is those individuals who "save" equipment while they are somewhere else in the gym. You may see a towel or water bottle or weight belt sitting on the equipment, but no one can be found using it. Yet, the second you move the item and try to use the equipment, a scream comes from across the gym "I'm still using that!!" I don't care if you needed a drink of water or had to go to the bathroom or whatever. You should either wait until you're done using the piece of equipment or come back when you are through doing whatever you're doing and politely ask to work in with whomever is now using the equipment. But don't try to "save" it for yourself and thereby prevent someone else from using it. Some people may tell you, "I'm supersetting!!" This means they are doing two different exercises back-to-back, with little to no rest in between. Well, if their superset requires using equipment on opposite sides of the gym from each other, they really shouldn't be trying to save it for themselves. You have every right to use that piece of equipment while they are off doing the other half of their superset.
Use collars! Collars are small devices that secure weights to adjustable barbells. Using collars may take a few extra seconds to find the collars and put them on the barbell you're using, but please do so. Not using collars is dangerous. I have seen countless people lose control of a barbell and have the weights slide off of one side and then the other with the loudest crash you've ever heard in the gym. This is unsafe for others working out nearby, and for the person using the barbell. Even if the weights don't slide all the way off the bar, try maintaining proper form when the plates slide off part way. The chance of hurting yourself trying to control an unbalanced bar is quite high, and certainly not worth the small amount of effort it takes to put collars on the bar.
Hopefully these six things will give you a much better chance of enjoying your gym experience and will help facilitate fitness becoming a lifelong habit. Before you know it, you will be the "regular" at the gym and someone else will need your guidance. Please be a good example for our brothers and sisters of the fitness lifestyle!
Part V. Putting it all Together
Now that you have an insight into how to go about finding, joining and participating in the gym world, you need to go out and do it! The best instruction in the world won't mean much if its not put into practice. The time has come to start achieving the fitness goals that you've only allowed yourself to daydream about until now. You have to ability to make profound changes in your life! We understand how difficult it can be to take that first step. Let us take it with you. Good luck!!
No comments:
Post a Comment