Just joined a health club? Here's a primer on getting comfortable with your new surroundings
by Kimberly Dawn Neumann
Joining a gym doesn't automatically mean getting fitter. It takes more than a membership card in your wallet to whittle your waist. You have to actually spend time there working out.
Since you've chosen a club that belongs to the International Health, Racquet & Sportsclub Association (IHRSA), you have added assurance that the gym engages in fair business practices and abides by a code of ethics established to protect the health and safety of its members. Now, it's up to you to take advantage of the
multitude of options the club offers for getting in shape.
RELAX. YOU BELONG.
Don't be intimidated. Nobody's paying attention to how you look, how much weight you lift or if you're an exercise expert. Everybody's doing their own thing. And you should, too, without feeling that you don't fit in.
Everybody benefits from exercise, and everybody belongs. Relax and think about how good you're going to feel when the session is over.
Be curious. There are no stupid questions in a health club. Even if you're a regular at the gym, there's likely to be a new piece of equipment or exercise class that's alien to you. Approach a club employee if you're unsure of something or need instruction. Club personnel should be able to help you directly, and they're more than happy to do so.
Get some class. These days, health clubs offer a variety of different classes beyond traditional aeorbics. Yoga, Pilates, tai chi, dance classes or a fusion of different styles: There's something for everyone. If you're the type who thrives in a social environment or gets bored easily working out alone, jump into a beginner's class. And, remember, it's not a competition. Go at your own pace.
Seek out a pro. Personal trainers can be a godsend if you have trouble keeping up with a fitness program. (See Page 48 for a detailed look at how to pick a personal trainer who's right for you.)
Nix Excuses.
One of the biggest challenges facing people trying to get into a workout routine is often just getting there. These tips will help you minimize excuses, and land your body in the gym more regularly!
Gym bag prepacking. If your sneakers and spandex are ready to go before work, then you won't have to head home before the gym. It's easier to rationalize skipping exercise once you're cozy in your sweats on the couch.
Quitter's prerogative. Promise yourself that if after working out for five minutes you still feel beat, you can quit. Once you get moving, you'll usually find the energy to keep going.
Gym geography. Learning the "lay of the land" can help minimize frustration and wasted time. When joining a new gym, discover where your favorite equipment "lives" and map a workout route. Efficiency equals better results.
Be accountable to someone. It's hard to skip the gym if you've promised your best friend, mate or workout partner you’ll be there.
Just do it. The sooner you get accustomed to the gym as part of your life, the faster it becomes a reward that you can't live without.
Exercise Etiquette
You'll make more friends at the gym if you learn to play nicely with others. Heed this advice from San Diego-based exercise physiologist William R. Sukala, MS, CSCS, and you'll establish yourself as a courteous gym member vs. an annoying novice.
Put your weights away. Get into the habit of putting equipment in its proper place. Return weights to the rack when finished, and don't leave anything where it's either in the way or hard to find for the next person.
Don't swap sweat. Wear clothing that covers your skin for both your protection and other gymgoers. It's also a good idea to spread out a towel before using equipment. When finished, always wipe off any residual sweat.
Be nice and share. Sometimes, peak hours (before and after work) can get a bit hectic because everyone's trying to use the equipment. Maintain your patience and common courtesy. Wait your turn and, likewise, share with others. And keep smiling — it can change the mood in an instant!
Stop staring. A glance is one thing, but leering at other members can be downright rude and distracting. You don't want to be branded as "the weirdo who stares at people." If, however, you're watching to learn, make that clear by asking a polite question when the person is done with their set.
Leave your toys behind. Leave the cell phone in your car or locker. Or if you can't lift without it, switch the ring to vibrate. If you're compelled to take a call while on the gym floor, answer it and make your way out of the workout area.
THE "START ME UP" WORKOUT
This workout, designed by Myatt Murphy, CSCS, is perfect for any newbie to the gym. Perform each exercise in the order shown, using a weight that lets you complete between 8 to 12 repetitions. Do 2 or 3 sets of each exercise, resting for 45 to
90 seconds between each set. Do this routine three times a week, taking one day off in between (exercising on Monday, Wednesday and Friday is a good example).
THE WORKOUT
Perform each exercise in the order shown, using a weight that lets you complete between 8-12 repetitions. Do two-three sets of each exercise, resting for 45-90 seconds between each set, then move onto the next exercise. Do this routine three times a week, taking one day off in between (exercising on Monday, Wednesday and Friday is a good example).
The Move: Machine Chest Press
The Muscles: Works your chest, front deltoids and triceps.
The Rundown: Sit in a seated chest press machine with your back and butt flat against the seat. Grab the handles in front of you with your palms facing down (If the machine only allows your hands to face each other, that’s still fine.) Keeping your back flat and your head facing forward, slowly push the handles forward and away from your body until your arms are straight, elbows unlocked. Slowly bend your arms until the handles lower back into the starting position and repeat.
The Move: Lat Pulldown
The Muscles: Builds your upper back and latissimus dorsi, the back muscles that flare out along the sides of your body.
The Rundown: Sit at a lat-pulldown station and grab the bar overhead with an overhand grip, hands slightly wider than shoulder-width apart. Keeping your head and back straight, slowly pull the bar down until it touches just above your chest. Then, slowly let the bar raise back above your head—resisting the weight as you go—until your arms are straight again, elbows unlocked.
The Move: Two-Hand Cable Raise
The Muscles: Develops the side deltoids, the muscles that make up the sides of your shoulders.
The Rundown: Stand between the two cable towers with your feet about shoulder-width apart. Cross your arms in front of you, lean down and grab a low pulley handle in each hand, then return to a standing position. Your left hand will be holding the right-side cable and your right hand will be holding the left-side cable, with your wrists crossed in front of your waist. Now, with elbows slightly bent and back straight, slowly pull both handles upward and out to the sides of your body until your arms are parallel to the floor.(You'll look like the letter T.) Pause at the top, slowly lower your hands to the starting position and repeat.
The Move: EZ-Bar Curl
The Muscles: Develops the biceps, forearms and wrists.
The Rundown: This variation of the classic barbell curl uses an EZ-curl bar, a popular gym tool that's bent in a zig-zag design, instead of being perfectly straight. Its unique shape angles your hands to take pressure off your wrists so they don’t tire out before your muscles do. Stand holding an EZ-curl bar with an underhand grip, hands shoulder-width apart. Your arms should hang straight so the bar touches the front of your thighs. Keeping your elbows tucked into your sides, slowly curl the bar up until it reaches your chest. Pause, slowly lower the bar back down and repeat.
The Move: Triceps Pushdown
The Muscles: Builds the triceps, the muscles along the back of your arms.
The Rundown: Stand in front of a triceps pushdown station (you can also use a lat-pulldown station) and attach a V-shaped handle to the top pulley. Grab the bar with an overhand grip, palms facing down. Keeping your back straight, tuck your upper arms into your sides and position your forearms so they are parallel to the floor. Your elbows should be pointing straight down to the floor. Slowly push down the bar until your arms are straight and the handle is down by your thighs. Contract your triceps for a second, then slowly raise the bar back up until your forearms once again parallel to the floor and repeat.
The Move: Leg Curl
The Muscles: Works the glutes and hamstrings, the muscles along the back of your thighs.
The Rundown: Lie face down on a leg-curl machine, tucking your ankles under the pads. Your knees should hang just past the edge of the bench. Without moving your upper body or arching your lower back, slowly draw your heels towards your buttocks as far as you can. At the top of the movement, contract your gluteal muscles for two seconds, then slowly lower your legs back down until they are straight once again.
The Move: Leg Extension
The Muscles: Works the quadriceps, the muscles along the front of your thighs.
The Rundown: Sit at a leg extension machine with your ankles tucked under the footpads; back and buttocks flush against the seat. Slowly extend your legs up and forward until they are both straight in front of you, knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down.
The Move: Double Crunch
The Muscles: Works the upper and lower rectus abdominus.
The Rundown: To protect your lower back, lie down on a padded mat or thick carpet. Lie flat with your knees bent, feet on floor. Touch your hands lightly to the sides of your head, pointing your elbows toward your knees. Curl your torso up toward your midsection, while simultaneously raising your knees toward your elbows. The front of your thighs should touch your elbows in the middle. Lower and repeat.
