Lauren DavidsonNew Gym Members

Tips For Gym Newbies

So… The first step to a healthier lifestyle The gym has its own set of rules At first you may feel:

-Intimidated -Out of place -Unsure

You Joined a Gym

7 Tips for Gym Newbies

Membership

Trainers

Apparel

Gym Etiquette

Classes Cell Phone

Motivation

Membership Consider location

Avoid far/ inconvenient locations Facility should be close to home/ workplace

Keep in mind hours

Membership Affordable

Within your budget Membership offers/ benefits

Free personal training sessions Group fitness classes

Equipment quality Clean and functional

7 Tips

Group Fitness Classes Take advantage of classes Chance to meet gym members Wide variety of classes Fun way to work out

Group Fitness ClassesSOME GROUP FITNESS CLASSES TYPICALLY OFFERED:

Zumba

Cycling/ Spinning

Pilates

Yoga

Kick Boxing

Strength and Endurance

7 Tips

Personal Training Personal trainers are there for your

benefit Offer personalized exercise programs

Teach proper form Able to offer additional fitness advice

Personal TrainingMake sure your trainer is certified

7 Tips

Apparel Avoid wearing inappropriate or loose clothes

May get caught in equipment Avoid cotton

Absorbs sweat and odor Invest in dry-fit materials

Do not overspend

WHAT TO WEAR- MEN

WHAT TO WEAR- WOMEN

Apparel-Shoes Running shoes may create instability

Elevated heel Invest in a pair of training shoes (cross-

trainers) Wide, flat foot-bed Multi-directional tread pattern

Popular brands include:

7 Tips

NikeAscics

Reebok Underarmor

Cell Phones PUT IT DOWN! Do not text or make calls

Emergencies only Using your cell phone:

Taking up exercise space Annoyance to other gym goers

Leave your cell phone in a locker

7 Tips

Gym Etiquette Give other gym goers their space

Do not crowd lifters Avoid blocking mirrors Use designated areas appropriately

Example: No yoga in the weight room

Gym Etiquette Keep it quiet

Keep music volume reasonable Avoid grunting and groaning

Share the equipment “Work in” with others during rest periods

Put equipment away after use Re-rack weights

Gym Etiquette Carry a personal towel

Wipe away sweat as you work out Wipe down equipment when finished

Use a towel and disinfectant spray to clean equipment

7 Tips

Motivation Keep it going! Do not take on too much too soon

Beginning Goal: 30 minutes, 2-4 days a week Set long-term and short-term goals Progressively increase duration,

frequency, and intensity

7 Tips