So you made a New Year resolution to go to the gym. Bravo! You’re on your way to living a healthier life. Having said that, there are a number of unspoken gym rules, which will help you enjoy the fitness experience.
1. Marking Your Territory- Everybody wants to use the non-inclined Bench Press Unit. The problem is the average gym only has 3-6 of these coveted units. With this in mind, you can mark your territory either by placing a towel on the bench or by placing a bottle of water along with your cell phone near or on the equipment.
2. The 60 Second Rule- Ask any fitness expert and hey will recommend that you take a 60 second break between weight lifting sets. Therefore, it is OK to take a 60 second break set; but no longer. Otherwise, someone will approach your space and say, “So are you finished yet or what?”
3. How many sets do you have left- Sooner or later, you will be asked, “How many sets do you have left?” This typically happens on a day that the gym is busy. You can respond in one of a few ways, “I’m just getting started”, “4-6 sets left”, or “I’m almost done.” Whatever you do, respond in a friendly and confident way. This is not a time to say, “uhhhhh.”
4. Can I work in with you- On a busy gym day you will be asked, “Can I work in with you?” There is only one correct response, “Sure.” After all, you do not want to be known as a “gym jerk.”
5. Three Feet Rule- When lifting free weights, make an attempt to give your workout counterparts space, as you do not want to bump someone with a dumbbell.
6. Take the Phone Conversation Outside- I think this one is pretty self-explanatory.
7. Give a Hoot- After you are finished using weights, put them back on the rack.
8. Don’t be Anti Social- If someone says hi acknowledge him or her. Similarly, if someone nods to you, nod back.
OK, now that we are finished with gym etiquette, lets talk about safety in the gym and exercise tips.
1. Warm Up Exercise and Stretches- Believe it or not stretches and warm up routines truly help one from damaging body parts.
2. Protective Gear for Weight Lifting- If you are planning of living heavy weights, wear the weight belt and workout gloves. The weight belt will protect your lower back and the gloves will protect your hands from fatigue and other hand related ailments.
3. Protective Gear for Running- Futuro Kneepads might be one of the best inventions ever. It’s a stretchy kneepad, which includes a hole in the middle so that the kneepads give your protection, lets your skin breathe, and does not become too tight. Please keep in mind the kneepad is necessary only if you start to feel light pain in your knees. If you do start to feel aches in your knee area, it is important that you get protection immediately as the inflamed area will only hurt more with repetitive stress injury. Naturally, you should invest in the appropriate running sneakers. If you are running everyday, you should also replace your sneakers every 3 months or every 300 miles; whichever comes first.
4. Don’t Cheat During Weight Lifting- Its important that you lift the dumbbells with your arms only. Another words do not use your back for an assist. If you do not trust yourself, proceed to lift dumbbells while sitting on a chair. It will make an honest weightlifter out of you and your back will thank you.
5. Take a Breather- Make sure to breathe in and out at the appropriate times during weight lifting activities and take mini breaks to give your body time to recover.
6. Change is Good- It is well known that we are creatures of habit that will repeat the same exercises day in day out. A more effective workout could be accomplished by changing your routines every so often.
7. iPod- If you have not tried working out with music you do not know what your missing. The iPod not only allows you to enjoy music of your choice, it also allows you to watch your favorite movie and TV shows.
8. Elliptical- If you have weak knees, the elliptical will allow you to build up your legs without putting any strain on them. However, the elliptical is very boring. Therefore, tip 7 will come in hand; you know the iPod.
Well, that’s it for now. Congratulations on deciding to join the gym. Remember, to stick with the fitness routine meaning you should visit the gym at least 3 times a week. Finally, I wish you much success at the gym.
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