Making the gym more interesting
Weight is an excellent motivators for going to the gym
but sometimes it can be very boring. My workout in the mornings are;
treadmill for 12 minutes, abs 3 reps, biceps 3 reps, bench presses 3 reps,
legs 3 reps, bike 10 minutes and rowing machine 1000 meters. I started
looking at my workout when it became a little stale and frankly boring, so
this is what I have come up with to make the gym a little more interesting:
- Close your eyes. I close my eyes on all my exercises,
except for the treadmill. This way I can visualise me being in the
Olympics. When I am on the rowing machine I am sitting in the
boat with Steve Redgrave as my rowing partner and my family are on the bank
of the river cheering me on. I imagine my oars going in and out of
the water and it can be very real when I’m in the zone. When
I am doing my biceps work I close my eyes and imagine that the only way I
can get my family back is to finish the last rep. When I am on
the bike I am in the tour de France and again I see my family on the big
screen cheering me on. This has the added benefit of strengthening
your visualisation acuity. Visualisation is a great way to attain
your goals .
- Vary your workout routine. If you are the type of
person who does the same thing in the gym all the time, why not try varying
the routine. Try reversing your routine altogether, if you normally
finish with leg curls make this the start of the routine. This simple
little thing allows your mind to wake up a little. I always imagine
peoples brains walking into the gym like Elmer Fudd, shoulders drooping and
saying ‘Same old routine, treadmill, biceps, leg curls, bike, walking
and rowing’ spice old Elmer and get him thinking for a change by
reversing your routine.
- Try it with a partner. Someone else suggested this
to me. I am the type to workout alone however I know a lot of people
like a partner as a motivator. I think this is a good idea as it
can be good to have someone cheering you on and just pushing you that little
extra.
- Watch the television. Most modern gyms have TV screens
in them; why not switch to your favourite channel and workout to a little
TV. This can help take your mind off the exercise itself. Pretty
soon you’ll have run a mile, burned 150 calories, lost a few grams
and watched Oprah all within the space of 15 minutes.
- Listen to your goals. This is what I do every morning. Sometimes I zone out and don’t
hear them as I am visualising but they are still being heard. I think
this is a great way to focus on your goals whilst getting fit and losing
weight at the same time.
- Join a class. This can be an excellent motivator
as you automatically try a little harder when other people are around pushing
you that little bit further.
- Push yourself some more. When I first started going
to the gym I was running at the same pace, lifting the same amount of weights,
and rowing at the same pace. Now I tray and add a little every week. I
used to run 5 miles per hour (a 12 minute mile) now I have pushed myself
to run 6.5 miles per hour (just over a 9 minute mile). I have also
managed to row 1000 meters in 4 minutes which was a great achievement for
me. I can lift heavier weights, cycle faster, run faster etc. This
is a great motivator for me as I am the type to push myself all the time
and love competition.
Do you know the cardinal rules of gym etiquette? If not, take some time to find out what other gym enthusiasts expect from you as you work out together in shared space on limited availability machines. A gym membership is a terrific way to get in shape, but when you belong to a fitness gym, it’s important to respect other members’ rights to be there and use the same equipment. A great gym workout relies on the cooperation of all the members using the facility at the same time. Treat your gym and its members with courtesy, and you will receive the same in return.
1. Carry a towel.
A towel in a gym comes in handy. First, if your workout is fairly intense, you can expect to sweat. Dripping sweat on the floor or leaving hand imprints on things you touch is uncouth. Some members drape a towel around their shoulders or tuck it into a waistband. If those methods won’t work, at least grab one and put it in a place where you can get to it easily. Just don’t leave the locker room without one. Or you can bring a favorite from home if the gym permits it.
2. Clean up after yourself.
In addition to wiping yourself free of sweat, don’t forget to clean the machines after using them. No one wants to use a perspiration-soaked stationary bicycle seat or touch equipment handles that are dripping with sweat.
Quickly wipe off any equipment you use to make sure it is dry and safe for others as well as free of any germs you might be carrying, as people often pick up cold and virus germs in public places. Wear appropriate body padding to avoid moisture leaks of any kind.
3. Re-set machines to original settings.
If you’ve loaded up on weight plates, return them to their original positions when you are done. No one wants to pick up after you to by putting things away that you’ve used. Return any gadgets or dials to their start positions for other people, and put away basketballs, rackets, mats, and other equipment so others won’t have to do it for you. Make sure you put things where they belong, not just out of the way somewhere, so others can find them when needed.
4. Shower appropriately.
A gym is where you are expected to work up a sweat, but it doesn’t have to comprise a week’s worth of grime and germs to make people notice you in a negative way. A quick rinse-off in the shower room or before you leave home gives you a fresh start for your workout, with a more thorough cleansing shower to follow. When using the shower afterward, don’t use up too much time or hot water if there are other people waiting to shower. Three to five minutes ought to be plenty. Don’t forget to pack up your shampoo and body soap, and wipe up any spills to prevent others from slipping. Don’t leave used towels lying around; put them where they belong.
5. Take your turn.
No one likes standing around waiting endlessly for a piece of equipment to become available. Nor is it fun to keep checking back for a machine, only to find that the same person is still using it over an extended period of time. While it’s fine to do your complete workout, if the gym is busy or there are others waiting for your machine, let others use it during breaks between lifts or routines. This may not be convenient, but it is respectful. Conversely, while waiting for someone else to get done with a machine, be polite, not pushy or aggressive. Don’t criticize or curse. Just wait your turn, and if someone is really overdoing it on the machine you need to use, as if you can work in your sets.
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