GYM ETIQUETTE

GYM ETIQUETTE Uphold rules of club and exercise room Read rules and posted signs Observe posted equipment instructions and warnings If you would like to use a piece of equipment someone is using Ask if you can "work in between their sets" if they say no, be patient and have compassion for the feeble minded acceptable reasons for denying "working in" include two or more individuals already exercising on equipment a large number of free weights are loaded on equipment and user is nearly finished after each set allow the other person to use the equipment try to set the apparatus adjustments back where the other person had set them assist with reloading or unloading weight If someone begins exercising on a weight apparatus while you were resting between your sets you should say "I only have X number of set left on this machine, you may work in with me if you would like" if you were working in between someone else's sets, make the other person aware someone is already sharing the equipment with you If waiting in line and you leave to use the rest room or get a drink of water tell the person behind you in line you are coming right back so they are aware you are waiting If someone sneaks ahead of you you should say "I just went to go to ___, I believe I was here before you". You can not claim a piece of equipment by setting a towel or water bottle on or next to it When you are using equipment and others waiting Allow others to work in between your sets Do not rest on exercise equipment studies suggest recovery is accelerated by light muscular activity such as walking about between sets rather than sitting (See Active Recovery) On cardio equipment, abide by the time limit set by club (typically 30 minutes). do not wait for someone to ask you to get off Wipe equipment with towel after each set would you like to be in contact with someone else's sweat? When you are finished with a piece of equipment Wipe equipment using disinfectant when available Do not leave your sweaty towel behind for someone else to pick up Put equipment away when you have completed an exercise it is not the attendants or other members responsibility to put away your equipment put weights in their designated place, not necessarily where someone that was using it before you had left it. if you were the last to use the equipment, you are the one responsible for putting back where it belongs weight plates remove all weights don't assume everyone would appreciate a pair of plates left on the apperatus storage arranged by weight of plates (eg: 45lb, 35lb, 25lb, 10lb, 5lb, 2.5lb) do not mix plates on same storage bar dumbbells placed in order on rack, where they were intended to be stored return benches, mats and other equipment in its designated storage area certain cable attachment may remain on machines if they are commonly used by others Be aware of exercise area Stay clear of areas that require space at or near a particular station eg: weightlifting platform, cable crossover machine, weight trees, etc. do not crowd other exercisers Do not exercise where others need to walk high traffic paths, area entries, in front of water stations, etc Do not stand in front of the dumbbell rack since others will need clearance to get and put away their dumbbells Before exercising in front of the mirror, check behind you to see if anyone else is using that mirror space do not stand in front of someone using the mirror behind you Keep your stuff off equipment and areas were people need to walk even if you are exercising right next to it Avoid making too much noise Keep in mind an exercise facility is a public place where many participants are trying to concentrate on performing their exercises Avoid excessive chatter particularly in exercise class wait until after class do not initiate conversation with someone while they are engaged in a resistance training set or a sprint bout Do not use cell phone turn of ringer some gyms prohibit cell use in workout areas Limit grunting, yelling, or cursing during exercise habitual or sudden outbursts are seen as rude and egotistical, "look at me!" occasional natural grunting under extremely lifting conditions may be acceptable in some hardcore gyms Do not sing or whistle particularly when you are listening to music on a head set. Avoid dropping weights learn techniques for raising and lowering weights Dumbbell Bench Press (See mount & dismount) Dumbbell Incline Bench Press (See mount & dismount) Dumbbell Triceps Extension (See mount & dismount) do not bang weight stacks on machines tapping weight very lightly is acceptable Use cardio equipment properly do not slap feet on treadmill do not bottom or top out on stairclimber Do not bounce balls in fitness area keep basketballs on the court Do not smack chewing gum or pop bubbles Loud or constant noises can annoy other exercisers Asking for a spot Ask for a spot when going heavy on higher risk exercises such as the bench and squat Utilize fitness staff before approaching a member you do not know for a spot do not interrupt a fitness instructor if he is conducting a personal training session or equipment orientation do not interrupt someone while they are performing their set or spotting someone else Limit how frequency you ask others for a spot use the weight you can handle only go heavy occasionally seldom exercise to failure on higher risk exercises use other methods rather than forced repetitions to break sticking points utilize more effective and safer techniques such as periodization,light/heavy workouts, and periodic exercise changes learn and utilize mounting and dismounting techniques on dumbbell exercises Communicate to the spotter before your set ask them to spot you in a specific manner if this is important to you by the wrist, on the elbows, on the bar, around the waist far spot (stand by), close spot (ready to assist position), very close spot (ready to assist with contact with bar or body) help with lift off rack, etc. tell your spotter approximately how many repetitions you plan on completing on your own. this will give your spotter an idea when they will transfer from a far spot to a close spot Ask for a spot only on the last rep if needed do not expect the spotter to assist you beyond one assisted repetition the purpose of the spotter is not to do the work for you if you can not handle the weight by yourself lighten the load to a weight what you can handle leave your ego at the door rack the weight after your spotter has assisted you with one repetition even if you did not complete your estimated number of repetitions for a very close spot, this does not include the spotter holding onto bar or body as you complete the reps Avoid arriving late to class Particularly for a yoga class when participants are finding their inner calmness A noisy late entrance can disrupt the mood Abstain from telling others they are using the equipment improperly Unless it is your job or someone's life is in danger Certainly feel free to ask to assist anyone that appears to be struggling to figure out how to use an exercise machine If you must, approach with respect and consider begining by asking how their workout is going, or along those lines. Wear appropriate apparel Wear workout clothes and athletic shoes in fitness area do not workout without shirt and athletic shoes, particularly on exercise equipment Practice hygiene Avoid offensive body odors bathe regularly and use underarm deodorant release your farts where no one else can smell them Wipe machines off before and after use Wash hands to decrease spread of germs after using rest room after sneezing or coughing on your hand after workouts Do not smoke anywhere near facility not even outside near entries utilize patches or do without Do not bring young children to the gym Unless facility has child care services A gym is not a playground and can be disruptive to others If you do not like the choice of music or what is playing on TV Ask others working out if they would mind if you request a change Bring your own headset and portable music player Do not bring your own audio equipment to the gym for others to hear At water fountain / cooler If you are filling water bottle allow others behind you to use water fountain finish filling up your container after they are finished drinking Do not spit or dispose of chewing gum in water fountain use toilet and trash receptacles Track Etiquette Walk in inside lanes Pass on outside lanes Travel counter-clockwise if a direction is not designated Trail Etiquette Stay in designated walking or cycling paths if available. Walk or cycle on same side of of trail as you would drive a car on the road allowing room for faster traffic to pass. particularly around blind corners or curves Before turning or changing directions slow down at blind intersections or curve adhere to right of way Before passing glance behind you for faster approaching traffic preparing to use same passing lane shout out if passing nearby slower individuals may need a moment to react upcoming traffic may change alter coarse into your path without notice if they are unaware of your presence. allow traffic in opposite direction right of way do not pass slower traffic if opposite lane is being used Groups when walking in a group, allow for plenty of passing space in opposite lane to accommodate traffic in both directions particularly from behind you were you may not see approaching traffic even if this means walking behind members of your group Walking dog Keep animal leashed on opposite side of passing lane Keep a short leash to avoid stringing leash across trail Do not stand on trail or block traffic Locker Room Etiquette Clean up after yourself locker room attendants are not paid to be your personal maid service put toiletries back where they belong immediately after you have used them so others may use them wipe up water you spilt around sink counter top throw towels in designated bins after use Showers leave shower the way you found it turn off water don't leave behind empty shampoo bottles or extra towels dry off before walking through locker room water on floors can be hazardous to others Be respectful of other people's belonging and personal space don't monopolize mirror space, hair dryers, or other accessories intended to be available for everyone's use if your belonging are on locker bench make space for others who come naked persons always have the right away Cover up with a towel spare your peers from having to witness your body parts flopping or jiggling about. Keep tasteless personal hygiene rituals at home eg: clipping nails or body hair, washing feet in sink, picking at body parts, etc. Do not take cell phone out of case or gym bag turn off ringer before entering facility many facilities prohibit bring cell phones into locker facilities since they often have built in cameras