Your First Time At Gym? Here's Few Tips To Survive It | Workout & Exercises slideshows | Physical activities center

What to bring?

When you make that decision to join the gym it can be quite daunting wondering what to take or what do you do now. To start with get yourself a good gym bag, it doesn't need to be anything fancy just a normal rucksack will do. Make sure you wear or take some workout clothes, these should be casual and not jeans, shorts or pants and a t-shirt normally suffice.Most importantly is they are comfortable. Next make sure to take some water as you can't always rely on there being a water supply at the gym, a towel is good to take with you to wipe your sweat and maybe some headphones and an mp3 player to play music during your workout.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Dean Jarvey by Flickr : www.flickr.com/photos/28009451@N03/4385990305/
fitdesiree.wordpress.com/2012/01/03/your-first-time-a-guide-for-gym-virgins/
http://www.fitday.com/fitness-articles/fitness/weight-loss/4-things-to-avoid-the-first-time-you-work-out.html#b
http://www.active.com/fitness/articles/survival-tips-for-your-first-time-at-the-gym

Stretching, warming up, but limit your cardio

Before you start tuning your body into a finely oiled machine you have got to get it ready. This is known as a warm-up and requires you to do a small bit of cardio followed by stretching out the muscles so they are ready for exercise. Many people jump straight onto a cross trainer and go straight into their workout but this is not the best way to start. Start with 5 minutes of medium intensity cardio such as the treadmill or bike, then head to the stretching area to perform stretches on each muscle making sure not to cause any pain. Any tight or poor flexibility areas need to be stretched for slightly longer.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Hector Alejandro by Flickr : www.flickr.com/photos/hectoralejandro/4357626028/
www.active.com/fitness/articles/survival-tips-for-your-first-time-at-the-gym

In the locker room

When you get to the gym head straight to the locker room to get yourself ready. Some gyms require you to take your own padlock or supply them and this is definitely a must as carrying your stuff around with you is both a hassle and a distraction. Here is the place to start getting yourself mentally prepared for your workout, get changed and store away any personal belongings. My best piece of advice is to stick to what you are doing, everyone has their own routine prior to a workout but grab your headphones and towel once your ready and head out to the floor.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Simon Zirkunow by Flickr : www.flickr.com/photos/bluesmuse/9471278609/
www.active.com/fitness/articles/survival-tips-for-your-first-time-at-the-gym

Do not use cellphones

The biggest mistake that I often see in the gym is people using their cellphones while on a machine. When in the gym you need to think of it as your personal time and to be completely focused on your exercise workout. Using your cellphone is a distraction that can cause you to lose focus, cause you stress or even be a safety issue. When using many machines in the gym you need to be aware of yourself and the people around you, for example if your texting or talking while on the treadmill you can put yourself in danger or someone else. So put that cellphone in your locker, or if you use it for music put it in aeroplane mode.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Alan Wolf by Flickr : www.flickr.com/photos/alumroot/5773912604/

Get yourself a personal trainer

As a beginner it can be challenging choosing what machines to use and for how long etc so its a good idea to get a personal trainer for the first few sessions to help you get acquainted with your gym space as every gym is different. A personal trainer will help figure out what you want to get out of training in the gym and give you a tailored program to follow while working out. They are also great for motivation because if you arrange a session you cant make up an excuse not to go, which will happen from time to time especially during the winter months!

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of USAG Livorno PAO by Flickr : www.flickr.com/photos/campdarby/5725395827

Wipe machines after you finish

Bacteria and infection can spread very easily in a gym environment so cleaning machines after use is very important. Most gyms have wipes or paper towels which you can use to wipe down any sweat you have left on benches or machines in particular where you touch with your hands. Because if you leave your sweat on a machine and have a cold/flu and someone else touches it they are very likely to catch your illness. As well as being to stop spread of infections it is good manners as everyone sweats in the gym but no one wants to sit in yours or touch it. Taking a towel around with you will limit the amount cleaning that needs to be done.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Brandy Hollins by Flickr : www.flickr.com/photos/bhollins/213717065/
www.4everfitness.co.uk/gym-equipment-and-hygiene-a-cleaning-guide/

Re-rack weights

How would you like it if you went into the gym and you couldn't find any of the weights or bars that you wanted to use? It would be very frustrating that is why its essential that you put back any equipment that you use and that you replace weights in the rack they came from. Its important to remember you are not the only person using the space and cleaning away after you finish means the next person can find it easily. Also it is for health and safety as weights left all over the floor are a trip hazard and could cause someone a severe injury.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of jerryonlife by Flickr : www.flickr.com/photos/34909987@N07/3265269814/
www.crankyfitness.com/2007/07/first-time-at-gym-how-not-to-make-ass.html

What to do if you or someone else are waiting for machine

During peak hours such as first thing in the morning or the evenings there are often times when you cant get to the machine you want as someone is using it. If this happens what do you do? The best thing to do is if possible use a different machine while your waiting, as its not good manners to stand and wait for someone to finish as you wouldn't want someone to do that to you, plus you will cool down and then could injure yourself. If it is your last exercise/machine you could try an alternative to make up for it or simply ask the person how long they are going to be using it. Never make someone jump though as this can cause an accident so do not tap them to get their attention if they have headphones in, stand in front where they can see you.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Brisbane City Council by Flickr : www.flickr.com/photos/brisbanecitycouncil/7445929524/
www.crankyfitness.com/2007/07/first-time-at-gym-how-not-to-make-ass.html

Don't forget to snack

If you are attending the gym for a long session or haven't had time to get in a good pre workout meal its important that you keep your energy levels up even during the workout. Consuming water throughout the session will keep you hydrated but its a good idea to take an energy drink with you to sip on every 10 to 15 minutes to keep your electrolyte level up. Also high energy snacks that are easily digested such as fresh fruits and yoghurts can be eaten during a break in a workout. Nuts are also high in energy but can sometimes make you feel more dehydrated so a banana is a good option to try.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Steven Depolo by Flickr : www.flickr.com/photos/stevendepolo/3299474574
www.fitnessmagazine.com/recipes/snacks/healthy/11-energy-boosting-snacks/

Take a shower after workout (you can use sauna, too)

So you have finished your workout and heading back into the locker room, you have a couple of options. Head straight into the shower or make use of some of the gyms other facilities. You could head into the sauna or steam room if you want to help detox the body some more and sweat out those toxins and even burn off some extra calories. But after that its best to grab a quick shower to clean up and get rid of the sweat your body has perspired. This helps to stop any spread of infection and keeps you smelling fresh and clean and ready for the rest of your day!