GYM ARCHIVES

Gym Etiquette

Gym Etiquette

Etiquette

Have you ever been at the gym, got on a machine to start your exercise, grabbed the handles and baulked as you feel someone else’s sweat still on the grip… It’s happened to us all and it really isn’t a very nice experience.
Thankfully there are things you can do to prevent this happening such as wiping a machine before you use it.  It would be easier  if everyone cleaned up after their workout but not everyone follows the correct etiquette.
In an environment where there are lots of people working out throughout the day, the gym is bound to get hot and sweaty and there are going to be problems.  In some gyms of course there are signs and rules that you should follow such as limiting time on cardio machines during busy periods etc.  How about the unwritten rules though?
I’m going to give you some pointers if you’re a beginner at the gym and you’re not quite sure on how to behave.  Hey, we’ve all been there as newbies and we all learn through experience.

• Cleaning – After you use equipment or a machine, wipe it down with a towel or if the gym provides paper towels and disinfectant spray then use that.
• Keep the place tidy – Don’t leave empty water bottles or plastic cups (empty or half full) lying around.  The number of times I’ve seen water cups kicked causing puddles on the floor is ridiculous.
• Always put the free weights back on the rack provided.  On the barbell put the weight discs back on the relevant holding area.  On weight machines, ensure the weight selected is put back to the smallest weight after you use it
• Share machines if you are using one particular piece of equipment for a while, you can offer to share it during your rest times.  Also, if you are waiting on a machine or a piece of equipment, don’t ask the person if you can use it when they are in the middle of a set, this is very distracting to them!
• Minimise the nudity! – In the locker rooms, please keep the nudity to the shower area.  I don’t like trying to get my things out my locker with a naked person bending over next to me!  Drying yourself in the shower area and wrapping a towel round your body when in view of others will ensure uncomfortableness is at a minimum!

Also, there may be people at the gym who are unfitter  than yourself.  Appreciate people for who they are and don’t laugh at people who are trying to change their habits and improve their lives.  And don’t stare at people either!!!

Free Weights Or Machine Weights

Free Weights and Machine Weights can both be used as you want to strengthen and build muscle.  Free Weights and Machine Weights are both very effective however there are advantages and disadvantages to using Free Weights or Machine Weights.

If you are a beginner to working out with weights then in general using Machine Weights are better  and as you become more of an intermediate to advanced Free Weights can be better however you can use both Free Weights and Machine Weights in your weight training routine.

FREE WEIGHTS – ADVANTAGES

• Free Weights are more versatile and  allow you to perform hundreds of exercises to work all the muscle groups in your body.
• As you workout targeted muscles using Free Weights additional muscle groups are also worked out to stabilize your body as you work the targeted muscles.
• Using Free Weights will help you increase your balance and coordination as you need to keep your body stable to keep a good posture during the exercise.
• Free Weights take up less room and cost less than Machine Weights.

FREE WEIGHTS – DISADVANTAGES

• Lifting heavy weights without a spotter or without maintaining proper posture increases your chances of getting injured.
• Using Free Weights can increase your workout time as you will need to spend time adding or removing weights plates to barbells or dumbbells for different exercises.
• You need to have more control and focus using Free Weights as you will be supporting the Free Weights completely on your own.

DUMBBELLS VS BARBELLS

Barbells will allow you to lift more weight with both hands simultaneously.  Dumbbells on the other hand will allow you to balance the strength in each arm correctly and you can do many more types of exercises using dumbbells.
MACHINE WEIGHTS - ADVANTAGES

• Machine Weights are generally safer than Free Weights.  As you are not holing the actual weights there is no change of you dropping the weights onto yourself allowing you to workout on your own without a spotter.
• Most Machine Weights are very simple to use.  You select the weight by inserting the pin into the weight stack and away you go.
• Machine Weights allow you to target specific muscle groups without using other muscle groups to the same extent you would using Free Weights.
• Machine Weights help guide and control your movements, making it easier to maintain proper posture as you are forced to using the Machine Weights in a specific manner.
• You can usually complete your workout in a shorter time as you will not be fiddling with weight plates.  To increase or decrease the weight simply pull the pin out from the weight stack a push into a different weight.

MACHINE WEIGHTS - DISADVANTAGES

• If you are much bigger or much smaller than the average person, you may have trouble positioning your body in the correct manner on the Machine to use it properly.  Most machines are not designed for people under 5’5”.
• Exercises using Machine Weights usually involve working the muscles on both sides of your body at once. If one side of your body is stronger than the other you may end up lifting more weight from your stronger side on the machine.  This will not help you balance your body strength.
• As you are using a Machine Weight you are limited to a specific movement which only allows you to perform one specific workout.
• Machine Weights can be expensive and bulky, which can make them impractical for home use if you have a tight budget or limited space.

7 Things To Consider When Choosing A Gym

As you have decided to start a Fitness Workout the 7 things to consider when choosing a gym you want to join are Location, Cost, Opening Hours, Contract, Cleanliness, Staff and Equipment.
Location
Sticking to a Fitness Workout is probably the most important part about working out.  Due to this, it is very important the Gym you choose is local to your home or place of work.  This will give you a better chance of following through with your Fitness Workout Plan as you will make it more convenient for you to go to the Gym from your home or place of work.  Remember to consider convenient parking if you will be driving to your Gym.
To find a local Gym you may want do a search online or speak to friends to get a recommendation.  Once you have some Gyms in mind establish if there are any open day passes or trial passes you can have so you can take a look before you decide to join.  When you go to have a look it is recommended to go at the time of when you would go to do your Fitness Workout so you get a feel for how busy it is and whether there is space for parking etc.
Cost
Joining a Gym can be a big expense every month.  Different Gyms will cost different prices and this will generally be down to what the Gyms have to offer.  You want to get a clear breakdown of how much it is going to cost you every month and what that will give you (towel service, spa, swimming pool).
Gyms can offer discounts if you recommend friends and if you are going to be working out with a friends then this is something to ask about.  If you are deciding to start your Fitness Workout near summer or winter then Gyms may have season offers.
If you do not want access to the Gyms full facilities you can ask if there is a reduced monthly rate.  Sometimes it will also work out cheaper if you pay for the full year in one go rather than paying on a monthly basis so this is something you may want to consider.
To make the most of your Gym membership you may want to try asking or negotiating your membership rates.
Opening Hours
It’s important the Gym you choose to go is going to be open at the time most convenient for you.  If you are going to Workout off peak times or weekends then this may also reflect on the price you pay for your membership.  The closing times for Gyms can vary so its worth doing your research.
Contract
Some Gyms can be pay as you go and cancel at any time.  One the other had Gyms can tie you into a minimum contract and to cancel before the contract minimum period you could be faced with cancellation fees.  Never feel pressured to sign the contract for the Gym membership.  Make sure you are happy with the reputation and service of the Gym before signing a contract.
Cleanliness
You do not want to spend your hard earned cash working out in a Gym where the facilities are not looked after.  The Gym area, bathroom, locker rooms should be clean tidy and fit for use.  The Showers should provide the appropriate water pressure.
Staff
All good Gyms will have great staff available to answer any questions about an exercise or the equipment.  All staff should be very approachable and be willing to help and be well informed regarding the Gym and the equipment.
Equipment
All the equipment in the Gym should be working.  Make sure the equipment is high quality and looks like it is maintained regularly.  You want to make sure the Gym has the equipment you want to use.  There is no point joining if you favourite piece of equipment isn’t there.  Ensure the machines are running well and the seats and upholstery on the equipment is in good condition.