Everyday Etiquette—Manners Do's and Don'ts at the Gym

Everyday Etiquette—Manners Do's and Don'ts at the Gym
During the winter months, the gym is usually busier and more crowded. Exercising at a health club or fitness center calls for considering those around you. Here’s how:
This is the number one “do” and the most important etiquette rule at the gym: Wipe up your sweat, please! This includes mats and machines. Keep a towel with you at all times. No one wants to sit or lie in someone else’s sweat.
Don’t hog the weight machines. When others want to use them, agree to rotate your sets.
Do reset the weight machines back to a low setting. Otherwise, the next person may have to spend resetting them—or worse—could injure themselves by trying to lift a weight that’s too heavy.
Do limit your time on the treadmill or other cardio machines to 20-30 minutes if others are waiting for a turn.
Don’t flirt. If you’re into flirting, and you find a receptive party, flirt only when you won’t be disturbing others around you. If you try to strike up a conversation with someone you find attractive and he or she gives you the brush off (no matter how politely), drop your overture then and there.
· Don’t stare.
Staring makes people very uncomfortable and most people want to work out unnoticed. If another person becomes aware of your “look” then you are looking too hard.
Do obey the fitness center’s rules.These may include wearing correct workout shoes, not using cell phones, and signing in at the front desk.
Do think about how you smell!Arrive clean, remember to apply deodorant, and lay off the perfume and cologne (the aromas get stronger as you work up a sweat).
· Be careful using sprays in the locker room.
Out of concern for members with asthma or allergies, limit
the use of perfumes, hairsprays and other spray products to a minimum.
Don’t be late for personal training sessions and group fitness classes.
Do your part to keep the gym and locker room clean. Keep your clothes and other personal items stored in lockers. Clean up after yourself in the showers, sinks, and changing areas. Deposit used towels in their receptacles.

DO:Consult a physician before starting an exercise program. Don't just sign the consent form that says you did!Be consistent in your workouts, setting short and long-term goals. Working towards realistic goals will help you see the results from your exercise program.Have a health and fitness professional help set your program. Depending on your individual fitness goals, what the person next to you in the gym is doing may not be best for you. Sit down with a pro and find out what you should be doing to achieve your goals.Make working out fun! Go to the gym with a "workout buddy" or find an activity such as Ballroom Dancing that you enjoy.DON'T:Start your program too quickly. Much like you shouldn't start exercising without stretching and warming up, take it easy in your fitness program and build up your strength and endurance slowly.Let missing one workout make you stop your program. Things come up - it's OK to skip a workout and pick back up the next time.Have working out become a "chore" or "task". Make working out part of your routine, like eating or watching a favorite TV show, rather than thinking every day "I have to go to the gym".Forget about nutrition! According to Don Sweatt, "Diet is just as important as a Cardio and Strength program when it comes to managing weight." If you can't figure out that Spangler Pizza 3 times a day is bad...Shad has nutritionists to help!

DO Start Off ModeratelyWork your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn't do either, so build up from a moderate beginning.
DON'T Over-ExerciseFor maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
DO Warm Up and Cool DownA low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.
Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.
DO Stretch Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.
DON'T Push an InjuryListen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.
DO Consult a TrainerIf you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
DON'T Get BoredDon't get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.
DO Find a Workout PartnerIf motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.
DON'T Lose ConcentrationPreoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.
DO Watch What You EatDiet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.
DON'T Dehydrate YourselfWhen exercising, the body needs four to eight ounces of water every 20 minutes to replace water loss. If you become thirsty during a workout, you've already passed out of a "safe" stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.
DO Have Fun!The benefits to working out don't pay off if you don't enjoy yourself. This isn't an excuse for not exercising, as it's still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.