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As many people are looking for new hobbies to get them through the new lockdown regulations, and many will attempt to keep these hobbies following lockdown, I thought I would talk about what to expect when going to the gym for the first time; rules to look out for, things to keep in mind, and general gym etiquette.
Firstly, you are going to have to, or should consider, completing a PAR-Q Form (or something of the sort). This form lists important aspects of your health which you or your trainer should be aware of before starting a new, vigorous exercise routine. The main 4 topics to highlight include any heart complications, any ongoing health risks, major surgeries within the last 6-12 months, and whether a medical professional has advised against training in the past.
If you are completely new to the gym scene, then I highly recommend going through the gym induction. A member of staff will take you through each machine available to you, explaining (and showing) how to use the equipment properly and SAFELY.
Whilst some have a specific routine and ‘rules’ about when they can and can’t workout, you have to work to yourself and your schedule, understand when in the day and week you know you are more prepared to workout and try to stick to it. Remember that you are less likely to put-off a workout if you have been doing it every Monday-Wednesday-Friday, than if you go “whenever you feel like it”.
As with any form of exercise, you need to warm up. Just because you are not playing in a team, or you have only got an hour to workout, never neglect a warm-up. Most gyms are split into 3 sections, with one of those sections being called the “Flexible Area”, where there is more space available to do your own thing. Utilise this space to create a warm-up which targets each area of the body, even if today is Leg Day!
The other two areas are called the “Cardio Area” and the “Resistance Area”. As they are appropriately named, these areas are focused on either improving your Cardiovascular fitness, or your Strength (or a combination of both if your use them correctly). Talking to a Personal Trainer, an Employee who works at the gym, or another member of the gym, they should be able to point you towards the area which suits your goals, and may even be able to help with a few exercises.
Some etiquette tips whilst working out with Free-Weights.
· DO NOT DROP THE WEIGHTS – not only does is damage the weights, but you could accidentally hurt someone else, and you distract those around you.
· PUT THE WEIGHTS BACK – it is annoying having to look around for weights which are not in the right place, so be considerate, even if you have to walk further away to put them back in the correct place.
· BE CONSIDERATE ABOUT ASKING FOR A SPOTTER – some exercises are more dangerous than others, and require a spotter to push yourself further without increasing that risk, but don’t force someone to do it, or pull them away from their workout to help you.
As a final note, it’s okay to be nervous starting at the gym, but the only way to crush that fear/ nervousness is by pushing through it and remembering that just as you are trying to focus on your routine, everyone else is trying to focus on theirs.
Dominic Burchett
BSc (Hons) Sports Therapist
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