What you DO and DON'T need for the gym
GET PUMPED WITH PETE
Peter Nevenglosky
Issue date: 3/10/09 Section: Voices
It's tempting to think when starting out that you need a whole array of belts, straps, gloves, and suits to begin strength training, especially if you see a lot of folks in the gym all decked out like medieval cyborgs. Well, the truth is that you don't. Here's what you need and what you can do without.
NEED
Access to Heavy Stuff
When looking for a gym, here are some things you should think about. Is it reasonable? Don't pay for crap things you don't need. Is it convenient? Someone did a study showing that the ideal maximum distance a gym should be from your home, school, or work should be 12.5 minutes. If your gym is too inaccessible, you probably won't go.
What kind of equipment does it have? You're looking for a gym that has free weights and plenty of them. Look for squat cages, dumbbells, and bench press racks. If all you see are machines, this probably isn't a gym for serious weight training.
Good Form
Learning good form is very important; check out Biofitness' demos, and Exrx.net for a start. Work with a trainer, such as myself, is the best way to ensure you are doing exercises properly. Nothing is worse that jumping in to heavy lifting with bad form, a serious injury risk!
A Notebook
As a beginner, one of the hardest things to learn is how to focus and develop a program. Getting things in writing helps immensely. You can plan out your workouts, record your progress, and generally keep informed about how and what you're doing.
Water
Despite the claims of ads for Gatorade etc., water is really the best liquid for rehydration (unless you're running a marathon, where you sweat so much that sodium retention becomes an issue). Carry around a bottle of it when you're in the gym and drink regularly. Thirst appears only after you've been dehydrated for a while, so it is not a reliable indicator of your body's need for water.
A Grasp of Basic Gym Etiquette
One thing that won't get you far in the gym is an attitude. Understand the rules for sharing equipment, re-racking your weights, and generally respecting those around you. If you don't know how this goes ask someone who had experience.
NEED
Access to Heavy Stuff
When looking for a gym, here are some things you should think about. Is it reasonable? Don't pay for crap things you don't need. Is it convenient? Someone did a study showing that the ideal maximum distance a gym should be from your home, school, or work should be 12.5 minutes. If your gym is too inaccessible, you probably won't go.
What kind of equipment does it have? You're looking for a gym that has free weights and plenty of them. Look for squat cages, dumbbells, and bench press racks. If all you see are machines, this probably isn't a gym for serious weight training.
Good Form
Learning good form is very important; check out Biofitness' demos, and Exrx.net for a start. Work with a trainer, such as myself, is the best way to ensure you are doing exercises properly. Nothing is worse that jumping in to heavy lifting with bad form, a serious injury risk!
A Notebook
As a beginner, one of the hardest things to learn is how to focus and develop a program. Getting things in writing helps immensely. You can plan out your workouts, record your progress, and generally keep informed about how and what you're doing.
Water
Despite the claims of ads for Gatorade etc., water is really the best liquid for rehydration (unless you're running a marathon, where you sweat so much that sodium retention becomes an issue). Carry around a bottle of it when you're in the gym and drink regularly. Thirst appears only after you've been dehydrated for a while, so it is not a reliable indicator of your body's need for water.
A Grasp of Basic Gym Etiquette
One thing that won't get you far in the gym is an attitude. Understand the rules for sharing equipment, re-racking your weights, and generally respecting those around you. If you don't know how this goes ask someone who had experience.
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