Here is another blog entry from our trainer, Todd Walbert. Read about what he has to say regarding gym etiquette.
I wanted to talk a little about gym "dos" and "don'ts". Since I have always worked out and spend so much time in gyms over the years, I notice problems that arise perhaps more than others. Sometimes people don't realize they are the source of the "problem" and, on the other hand, many realize the do but they don't care. Either way, maybe this blog will shed a little light on a few gym "don'ts".
CROWDING AROUND THE DUMBBELL RACK
First, crowding around the dumbbell rack is something you don't hear people complain about as much. It's not as commonly voiced as a problem as other things but let me shed some light here. If you have a person walk up to a rack of dumbbells, grab two 30-pound dumbbells and start to perform bicep curls, he/she is essentially blocking the 5's, 10's, 15's, 20's......unless he/she takes 5-10 steps back. Performing an exercise immediately in front of such a high-traffic area is not necessary. You are risking confrontation because typically the gym is full of type-A personalities. No one wants to be called out in the middle of their set for blocking the 40-pound dumbbells, so most likely their will be words exchanged. This problem is easily preventable. If you are blocking the dumbbell rack, essentially it is the same as blocking 10 selectorized machines or using 10 flat benches. A related problem to crowding the rack is performing 1-arm rows using the rack as support. Why?? Is that the only thing around to put your arm/hand on?? I think not.
MISUSE OF THE SQUAT/POWER RACK
Second, I see people who misuse the squat rack or power rack. The cage is only to be used for squats, whether it be front, back or Zercher squats. There is nothing worse than waiting to use the rack for squats and having to watch someone perform bicep curls or deadlifts in the cage. Why? Can you not set the curl bar down on the ground? Do you really need to be in the cage to flex and extend the elbow? Unless you are doing "top half" deadlifts, the power rack is not necessary. Utilizing the rack for deadlifts is unnecessary since it blocks the entrance/exit of the rack and can be distracting to the squatter since you are in such close proximity. Find another area to workout and leave the rack for those performing squats. Ask yourself: do I need to be in a rack/cage to perform this lift safely?
CAMPING OUT ON EQUIPMENT
Third, if you are camping out on equipment, you may also be asking for trouble. There are always a few who will consistently sit on or near a machine or cable tower as if to block it from being used by another member. In doing so you are putting people on the spot where, if adamant enough, they will ask you to work in with you. Gym patrons need to understand that training styles are varied and not everyone performs three straight sets without moving to the next exercise/machine. Supersets or triple sets are more widely used now and justifiably so. Waiting to work a muscle group again is not as productive as pairing 2 or 3 muscle groups and working back and forth. Ultimately this type of training frees up a machine while you are "supersetting" your exercises. Just because you have "idle" time during your workout doesn't mean others do also. It's hard enough sometimes to find the time to get to the gym AND have the mindset to be productive let alone watching people with too much time on their hands clog up the workspace.
I chose these three things because they aren't commonly talked about like topics such as unracking your weights and cleaning equipment after you use it. My next blog will be on trainer-client interaction. How do you keep both people happy and positive while achieving results? Stay tuned to find out!!
We have talked before about the "Energy Balance Equation" which basically states, to lose weight you must expend more calories than you consume. In this age of technology, people are much more sedentary because we have all the technology we need at our fingertips. Kids spend less time outside running around and playing; adults sit in front of their computers/tablets more often throughout the day; families spend less active time together. If you've been following this blog for a while, you should know that activating your day is important to your overall health and decreases your risk for chronic diseases. But, other than going to the gym to workout, do you know other ways to burn calories? Let's take a look at things you can do (from basic exercises to chores around the house) to burn an extra 100 calories.
First let me state this list is an "approximation" of calories burned and it is based on a 150-pound person. If you weigh more than 150 pounds you will burn more than what's listed below and vice versa. Here are ways to burn those 100 calories in the gym:
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Biking: 23 minutes of casual cycling
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Elliptical: 8 minutes
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Jumping rope: 9 minutes at a moderate intensity
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Lifting weights, vigorously: 15 minutes
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Running: 9 minutes of running at a 6 mph pace
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Swimming: 15 minutes moderate intensity
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Walking stairs: 11 minutes
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Walking: 20 minutes of walking at a 3 mph pace
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Zumba: 11 minutes
If you are working around the house, here are some other ideas to burn 100 calories:
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Mowing the lawn: 20 minutes
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Raking leaves: 23 minutes
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Shoveling snow: 15 minutes
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Washing the car: 20 minutes
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Weeding the garden: 18 minutes
Finally, here are a few everyday activities you can add to your day to burn 100 calories:
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Carrying an infant: 24 minutes
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Cleaning, moderate effort: 26 minutes
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Cooking: 34 minutes
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Doing dishes: 40 minutes
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Mopping the floor: 20 minutes
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Playing with children: 23 minutes
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Pushing a stroller: 35 minutes
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Rearranging furniture: 14 minutes
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Shopping: 38 minutes
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Sweeping: 23 minutes
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Walking the dog: 26 minutes
Now you really have "NO EXCUSES" to get active!! Add a few of these suggestions into your day and help put your energy balance equation back in the right direction.
Activate Your Day!!!
