The Gym Demystified

You’ve driven by at least a few hundred of them.

If you were to step inside, you might be afraid your face would look like a flash grenade went off, disorienting you, keeping you from going in any particular direction towards any part of the room. It might just be the room where you lose all sense of confidence because when you look around, there are machines you just know for a fact would make you look like a doofus if you dared try to use them. This mysterious room of machines, weights, alien hardware, and people you think are just waiting to pounce at the opportunity to make you look silly is…

the gym.

It’s the fitness center. It’s the track. It’s the basketball court. It’s the special multi-purpose room off to the side you weren’t quite sure existed. It’s these areas that you know you should visit more consistently because you know it’s good for your health, wellness, fitness, and quality of life. It’s where I am going to take you to in order for you to understand that 99% of the people that go there are just like you in the fact that they are striving to better themselves in some way through physical effort and mental toughness.

The purpose of writing this article is to help you become more comfortable in getting connected with the active community of like-minded individuals who want the same thing you want and make known what is might be foreign to you.

The People and Exercise Defined

The first thing you must understand before walking through the gym door is that anyone you might meet in there is trying to better themselves in a variety of different ways. The majority of people you will meet care too much about what they are trying to accomplish than to look down on you for where you may be in your health journey. Exercise and movement is a way people can relax, unwind, and even “vent” while pursuing better health and wellness.

There is a quote I read awhile back that states, “Movement is Medicine.” Notice that it doesn’t specify what type of movement because everyone is in their own unique situation and comfort level. You don’t have to move around iron weights to call it exercise. You don’t have to go for a run to qualify to someone that you “exercised”. Here is a solid definition for exercise…because what article doesn’t have a word’s definition to make it seem more legitimate?

This definition makes no mention of any particular movement. It uses words like “physical activity” and “movement” to “become stronger and healthier.” Exercise can be practically anything as long as it disrupts your natural rhythm or what is known as “Homeostasis”. For simplicity’s sake, think of disrupting homeostasis as either getting out of breath, moving in a way that does not come easy, or moving something heavy that you would not normally move. You can do these things with just your body and a small open area or you could go to a gym with a variety of different equipment. If you are new to exercise, I recommend starting out with body weight exercises like squats, push-ups, pull-ups, and planks. Each of those exercises have a handful of variations and modifications to make them harder or easier depending on your ability level.

Equipment

There are a number of odd looking contraptions in the gym. Here is a brief breakdown of what is available with a short description to let you know what their purpose is for. This list is not comprehensive but it will certainly help get you started on getting you acquainted with the gym.

Treadmills

All of the treadmills have a moving belt for you to walk/jog/run on with a timer and a range of speeds to use. Some can be inclined to increase the intensity and some have pre-programmed workouts for you to use if you’re not sure what to do that day.

Ellipticals

Ellipticals are stationary exercise machines used to simulate stair climbing, walking, or running without causing excessive wear and tear on the joints. This helps decrease the risk of impact injuries and can be used as another form of exercise if you are having issues with your joints. Keep in mind these machines are built with the average person in mind. That means people of average limb length and height. So if you are on the “small but mighty” side of the house, machines may likely put you at a disadvantage. The same is also true for those who are giants. You can’t win everything.

Stair Stepper

Stair steppers are machines that simulate, you guessed it, going up an eternal flight of stairs. Think Jacob’s ladder. Holy quad burn batman!

Stationary Bike

Stationary bikes have the same great benefits of riding a bicycle without having to dodge cars on the road. This is particularly good for cardio because you can focus on pushing through the burn without worrying about losing balance, hitting a curb, or perhaps a rogue squirrel.

Recumbent Bike

Recumbent bikes are another variation of the stationary bike except the seat is more leaned back and comfortable. It can be used for general fitness as well as post rehab individuals, particularly those with knee problems.

Resistance Training Machines

Resistance training machines can help the beginner take advantage of training with weights for the first time. The machines also help give peace of mind in that they have built-in safety mechanisms to help prevent injury. There are machines available to work every movement imaginable and in many different ways with a variety of mechanisms. Among the benefits of using machines is that they can serve as an entry point into using free weights.

Free Weights

Free weights are objects that do not necessarily have one specific function. Whereas the machines have pulleys, cables, pads, etc., you are the machine  when using free weights. Benefits included in the use of free weights are almost limitless. The more common free weights are dumbbells, kettlebells, and barbells.

Terminology

Rep – One performance of a single exercise.

Set – The number of repetitions performed without stopping.

Tempo – The speed at which one repetition is performed. It’s denoted with 4 numbers (ex. 4-0-1-0). Each of the 4 numbers is in seconds. The first number represents the speed of the movement that follows one repetition (4), the second is the pause (0), the 3^rd is the action phase of the movement (1), and the 4^th is the pause (0). In the example of a bench press, the first number denotes the speed at which the weight is lowered, the second is the pause at the bottom, the 3^rd is the speed at which the bar is pressed, and the 4^th is the pause at the top.

Notes on Gym Etiquette

Sometimes, you’re on your own in the gym, it’s important that you follow the unwritten rules. You might notice others breaking these simple “Iron Laws” but I want you to get as comfortable in the gym as possible as quickly as possible. Here are some of the most important rules to consider throughout your workout.

1.  Respect the no-lift zone

Don’t ever lift a weight within 5 feet of the dumbbell rack. It doesn’t matter if you’re doing shoulder press, split squat, biceps curls, or goblet squats or anything else.

Pick up your weights and take 5 giant steps back.

2.  Avoid the “Ab zone”.

Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavy weights into that area. It’s designated for stretching and ab work. By taking up their space you force them to take up your space (see the next point).

3.  Keep your mats out of the way.

Don’t set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your head.

Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively.  Where might somebody want to work out over the course of your set? Don’t set up there.

4.  Avoid walking in front of somebody else in the middle of a set.

If somebody is in the middle of their set NEVER cross their field of vision.  Take the long way around if you have to. If you can’t take the long way around, wait for them to finish their set before walking in front.

5.  Put your weights away. Research shows that for every pound left on the floor or on a bar, you lose 10% of your gains. For the love of gains, pick up your weights!

6.  If someone is on a piece of equipment you need to use, it is ok and common to ask if you can “work-in” to accomplish your exercise as well. The majority of people won’t have a problem with this, but I don’t recommend asking to work-in if somebody is using a weight much higher than yours. Example: Don’t ask the guy benching 350 pounds if you can work in to bench 95 pounds. There is just too much loading and unloading of weight that has to happen and neither of you get a good workout.

A Note on Safety

Anything can be dangerous under the right circumstances. Exercise is no exception. If you’re about to do something new, step back, think logically if what you are about to attempt is appropriate for you at this point, and move forward. Honestly, the greatest danger to your health is doing nothing, not putting a weight on your back.

Start small. Make consistent, minor improvements each workout (increased weight, increased reps, less rest, different tempo, etc.), and perhaps most importantly, SHOW UP! Action is the catalyst for any change. I’m sure I heard that somewhere but I don’t know who to credit. Get up. Go for a walk. Do 5 air squats by your bed in the morning or at night. Just start moving and have fun. Don’t neglect your health until you have health problems. You are far more capable than you think you are and it’s hard to beat the feeling you get when your body is able to do something that it previously was incapable of doing.

Take ownership now and be the boss lady or boss man in the gym and daily life!

Feedback

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I may be able to help you out.

I work with busy moms and time-stretched dads who never seem to have enough spare time to devote to a healthier lifestyle. Through a hybrid model of online training and one-on-one sessions, I meet you where you are and help you reach your goals quicker than if you were to go at it alone. Fill out my online consultation form when you decide you’re ready to take the next step to invest in a lifestyle of health. After I review your responses and we get a chance to talk, our journey will begin immediately if we’re a good fit

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