Beginners’ gym guide

Weight mate: An example of “spotting” – assisting someone during their set. Photos by Pte John Wellfare

Sgt Rob Orr gives some advice to first-time gym users about what to expect and how to avoid feeling left out.

For many it is the first step that is always the hardest; similarly, the first sessions of a training program are often the most awkward.

Fuelling any self-consciousness and unease is the feeling of being unsure about the environment, for example, the best clothing, what to bring and what it means if someone asks to “spot” or work in”.

In the weight room

Rules All gyms enforce several basic rules in their weight rooms. These are just some of them:

• Bags are usually not allowed into the weights areas. This is for safety, to prevent clutter and people sneaking weights out to build home gyms.
• Towels must be used on all upholstery for hygiene and upholstery life.
• All weights are to be put away after use. Leaving weights on the floor creates trip hazards. Weights should also be removed from the training bars after use because some people may not be able to move them safely.
• Do not drop weights as this will damage equipment or cause injury.
• Wear shoes for hygiene and safety.

Working in

To use a piece of equipment that is already being used, ask the person if they would mind you “working in” with them. The most common form of “working in” is to alternate sets: they complete one set and while they rest, you complete your set.

If you adjust the weights or equipment it is always polite to return them to the way they were. When you have completed “working in”, offer to assist in replacing the weights used.

Spotting

If asked to “spot”, a person is asking you to assist them during one of their sets. A spotter is required to assist the lifter as they fatigue. If you are unsure of your capabilities during a set, ask some one to spot for you. A simple, “Will you spot me for my next set, please?” can prevent injury and embarrassment.

In the cardio theatre

Rules

For hygiene, a towel should be used on bicycle and rower seats and, if using a stepper, across the lower panel. It is courteous to wipe down the instrument panel and other areas splashed with sweat once finished.

The set up

Many gyms have cardio theatres, rooms or areas with a variety of electronic equipment such as running machines, steppers and cycles. In a complete cardio theatre, all these electronic machines are connected to a bank of televisions. Each machine has a little box into which you plug standard Walkman headphones. You then select the television station or audio station to listen to and key in the channel on the black box. Or the gym may just have a single television with the volume up. Ensure gym rules are followed in regards to changing stations/volume and consider fellow personnel when doing it.

You will find that during prime time (6.30-9am, 11am-1pm and 4-8pm), most machines have a time limit of around 15-20 minutes. If there is a limit, it should be displayed somewhere prominent. Some gyms may require bookings to use the equipment during these times. These bookings are made at the front desk or on a board near the machines.

Most of the electronic equipment have user instructions listed on the control panel or prompts of flashing selection lights or messages.

Remember, five minutes of PTI/gym staff instruction can prevent frustration, machine damage and injury.

In circuit classes

How it works

A circuit class has a group of exercises stations set up, usually in a circular format. The exercises are commonly a combination of aerobic-based and resistance training exercises which use free weights and/or machine weights.

The direction of travel around a circuit is decided by the instructor (usually clockwise). The command to change exercise stations will come either from the instructor or an electronic timer. If the timer has a green and red light, you work whenever the green light is showing and move to the next station on the red.

If you are unsure about the direction, stand up and watch the movement of others. If you cannot remember the exercise at the next station, glance ahead to the next station while working at the previous one. Each station lasts from 20 seconds to two minutes, although the average is 40 seconds to one minute. The class can last from 40 minutes to an hour.

What to bring

Most gyms require a towel to be placed on mats or upholstery and while many gyms have a drink fountain in or near the circuit room, a personal water bottle may be easier.

In aerobics/group classes

Class types

Some military and almost every civilian gym will have an aerobic or group exercise timetable. Here is a basic guide to common classes:

• Hi/low: A class combining high and low intensity. Choreography standards vary with each instructor but generally cater for a wide range of experience.
• Hi energy: High intensity orientated for the more fit and experienced participant.
• Fat burner: Traditionally low intensity classes, although more modern classes are similar to hi/low intensity classes.
• Funk: A dance-style class.
• Step: Uses a step platform well suited for those preferring no jumping. Suitable for all levels.
• Power step: Uses propulsive moves on the step, more suitable for the fitter and more experienced participant.
• New body: Non-jumping aerobic class with hand weights. Caters for a range of participant levels;
• Sculpt/body tone: Non-jumping class with slightly heavier resistance and fewer aerobic moves than a new body class. Suitable for all levels.
• Cross training: Any combination of the above classes.
• 20/20/20: A cross-training styled class spending 20 minutes on each component.
• Defence/tai bo: Martial arts to music, caters for all.
• Indoor cycling: Uses racing-style indoor cycles and caters for all.

Mirror image

An aerobics class is conducted in a mirror image fashion, where the instructor’s left is your right. Therefore, if the instructor begins a move with their left foot, begin with your right. The instructor should call out the foot or direction appropriate to you even though they move the other way.

Where to set up

Hiding at the back or off to the side makes it difficult to see the instructor and learn technique. If you are not competent, being up front can confuse people behind you. The best place is more or less central to the class. The front of the room is made distinct by an instructor’s podium, a line of mirrors or a stereo system.

For spacing, be at least an arm’s distance from other participants.

Towels and water bottles are left at the back, along the side walls or at the base of any columns.

Setting up a step

You should have at least an arm’s distance clearance all around your step. Some gyms have dots marked on the floor to indicate where steps are to be placed. Orientation will depend on the instructor but will usually be longer end parallel to the front.

Step heights

• 10cm (no blocks)
• 15cm (one block)
• 20cm (two blocks)

For the average beginner, a step height of 10cm is suggested (no blocks).

Timings

Many gyms enforce a late rule. If you arrive five minutes late for a class or after the warm up, you will not be allowed to join the class.