January 2008, Brett

Gym Smarts for the New Year

The beginning of a new year is always an interesting time for being active; getting in shape and losing weight seems to top the list of resolutions every year. It has never made sense that the time of year when people are the most determined to “get in shape” is also the coldest and darkest time of the year. For those who have remained dedicated to fitness, January is a difficult time due to the large number of people who start going to the gym, especially compared to the small number of people who exercised at a gym in the previous month. The people who are just starting to exercise are frustrated by the lack of ease that such crowds bring to the workout experience.

So what does that mean to the 68% of women and 51% of men who are looking to lose weight in the upcoming year? This can lead to a lot of potential frustration, unless you know what to do to make it easier. Here are some tips from someone who has worked in the fitness industry for many years and has seen these frustrations up close.

Plan ahead—One of the most common sights in a gym is the new member walking around randomly trying to fit in to whatever machine is available. This is usually the member who is not around the next month due to lack of results. Know what you want to do, in what order, when you get to the gym. Don’t be afraid to “work in” with another person if possible.

Get the right time—The most popular time at a gym is from 5pm to 7pm. If you are planning on working out, be aware that most gyms will restrict your time on the cardio machines to 20 minutes to accommodate the increased number of people. The quietest time is in the mid afternoon, followed closely by the mid morning. If you can get the time off to go during this time, you may have the entire place to yourself.

Choose the right workout—Most beginners will start with machines since it feels much more controllable. Unfortunately, machines don’t provide the overall foundation of strength for your body the way that free weights will. In addition, the free weights have a larger number of options available, and they are relatively quiet compared to the rest of the gym. If you don’t feel comfortable with the free weights, talk to a knowledgeable trainer to walk you through the basics.

Get out of the gym entirely—The easiest way to get past the crowds is to not see them at all. Try some body weight exercises, or exercises you can do at home. Go to http://www.checkyourhealth.org/pa/wow.htm for more information.Look into setting up a home gym with some dumbbells, resistance bands, and maybe a bench. It will set you back a couple of hundred dollars, but you will easily pay that in a few months at a gym. Notice the recommendation is dumbbells, not barbells, even though barbells are cheaper for a set. Nobody gets stuck under a dumbbell. Even so, that leads into the next recommendation:

Workout with a partner—Having a spotter to help you if you have trouble with a weight is only the smallest benefit of having a partner. Working out with a friend will increase your accountability, help motivate you during a workout, and make for a lot of fun in an otherwise mundane task.

Have fun with your workouts, and most importantly be safe. If you have questions on this or any other fitness topic, contact Brett McIff, MSPH, CSCS at bmciff@utah.gov. Keep Moving!