Sports
Living Smart: Helpful tips for an enjoyable workout
By Ann Sirianni
Have you noticed that all fitness centers—public and private—are busier than ever?
Although this may make working out a bit more challenging at times, these helpful guidelines will help assure a good experience for all.
Posted rules.
Check the rules posted in the gym. These are likely to request that your water be in a plastic container and that you wipe down the machines after use.
Most gyms provide paper towels and disinfectant for this purpose. If you wish, carry a terry towel for your personal use, but do not use it to wipe the machine.
It is important to avoid spreading germs, if possible. If you have a communicable disease, you should stay out of the gym.
Respect others.
There have been complaints that fitness centers have become a facility for social gathering.
Social interaction is important to our health. For some, the gym may be one of the few opportunities they have to socialize. Exercising with friends is good motivation, too.
However, socializing does not need to be disruptive to others. Avoid shouting, very loud talking, grunting, profanity and tying up the machines if you are just sitting and chatting.
If conversation disturbs your workout, you might want to wear headphones (turned on or not) as they will mute the sound and usually prevent others from talking to you. Please turn down your music if you are disturbing others.
Cell phones and loud conversations can be a major irritation for other exercisers. It is best to turn cell phones off. If you need one for emergencies or work, as I do, try to keep the call brief, talk at a normal level and take a number for later.
Take your turn.
Aerobic or cardio machines, such as treadmills, bikes and elliptical crosstrainers, are usually limited to 25 minutes, including a cool down. Learn the rules in your gym and check the sign-up boards for people waiting before you step on a machine.
Don’t hog machines.
If you perform a lot of sets, or need long recovery periods between sets, you might want to alternate machines or share time with another individual.
Referred to as “working in,” this is common practice in gyms.
If you are waiting for a machine, stand far enough away that you do not interfere with the individual using the machine.
Limited floor space.
While some fitness chains have space dedicated to stretching and floor exercises, most local gyms do not.
There is often only a small amount of floor space intended for stretching, floor exercise, steps, bar work, balls, benches and free weights.
Be aware of others using the space and understand that this is a challenge for all of us.
When someone is using the mirror to check their form, do not block their view.
Care of the equipment.
Do not drop weights or weight stacks, as this causes injury, damages the equipment and creates a distraction.
If you are using a plate-loaded machine, always remove the weights for the next user who might have trouble lifting heavy plates.
The same is true for dumbbells or free weights, which can cause accidents if left lying around.
Clothing and hygiene.
It is vital that you make sure to wear enough clothing. Exercising sometimes puts your body in positions that reveal more than you intended.
In addition, closed-toe athletic shoes are essential for safety and comfort.
In a close environment, after-shaves and perfumes can be overwhelming, so you might want to leave them at home.
However, deodorant is a good idea, as is a quick shower before your workout and clean workout clothes.
If you have a problem with someone, seek out the facility staff for assistance.
If you do not know how to use the equipment, get some assistance—ask a friend, find a reference book, (if available) take a free orientation or hire a trainer.
Enjoy your workout and know that you are contributing to the enjoyment of others by following the rules.
Green Valley resident Ann Sirianni is a certified fitness trainer. Contact her at gvfitness@cox.net or 465-1221.
Although this may make working out a bit more challenging at times, these helpful guidelines will help assure a good experience for all.
Check the rules posted in the gym. These are likely to request that your water be in a plastic container and that you wipe down the machines after use.
Most gyms provide paper towels and disinfectant for this purpose. If you wish, carry a terry towel for your personal use, but do not use it to wipe the machine.
It is important to avoid spreading germs, if possible. If you have a communicable disease, you should stay out of the gym.
There have been complaints that fitness centers have become a facility for social gathering.
Social interaction is important to our health. For some, the gym may be one of the few opportunities they have to socialize. Exercising with friends is good motivation, too.
However, socializing does not need to be disruptive to others. Avoid shouting, very loud talking, grunting, profanity and tying up the machines if you are just sitting and chatting.
If conversation disturbs your workout, you might want to wear headphones (turned on or not) as they will mute the sound and usually prevent others from talking to you. Please turn down your music if you are disturbing others.
Cell phones and loud conversations can be a major irritation for other exercisers. It is best to turn cell phones off. If you need one for emergencies or work, as I do, try to keep the call brief, talk at a normal level and take a number for later.
Aerobic or cardio machines, such as treadmills, bikes and elliptical crosstrainers, are usually limited to 25 minutes, including a cool down. Learn the rules in your gym and check the sign-up boards for people waiting before you step on a machine.
If you perform a lot of sets, or need long recovery periods between sets, you might want to alternate machines or share time with another individual.
Referred to as “working in,” this is common practice in gyms.
If you are waiting for a machine, stand far enough away that you do not interfere with the individual using the machine.
While some fitness chains have space dedicated to stretching and floor exercises, most local gyms do not.
There is often only a small amount of floor space intended for stretching, floor exercise, steps, bar work, balls, benches and free weights.
Be aware of others using the space and understand that this is a challenge for all of us.
When someone is using the mirror to check their form, do not block their view.
Do not drop weights or weight stacks, as this causes injury, damages the equipment and creates a distraction.
If you are using a plate-loaded machine, always remove the weights for the next user who might have trouble lifting heavy plates.
The same is true for dumbbells or free weights, which can cause accidents if left lying around.
It is vital that you make sure to wear enough clothing. Exercising sometimes puts your body in positions that reveal more than you intended.
In addition, closed-toe athletic shoes are essential for safety and comfort.
In a close environment, after-shaves and perfumes can be overwhelming, so you might want to leave them at home.
However, deodorant is a good idea, as is a quick shower before your workout and clean workout clothes.
If you have a problem with someone, seek out the facility staff for assistance.
If you do not know how to use the equipment, get some assistance—ask a friend, find a reference book, (if available) take a free orientation or hire a trainer.
Enjoy your workout and know that you are contributing to the enjoyment of others by following the rules.
Green Valley resident Ann Sirianni is a certified fitness trainer. Contact her at gvfitness@cox.net or 465-1221.
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