The 10 Commandments of gym etiquette

Now, with the influx of newbies to the gym us seasoned regulars get a lil annoyed because rules get broken by those who just aren’t aware or conscientious.

I know some gyms give handouts or have poster boards at the entrance with the rules of the establishment but I’ve compiled my personal 10 commandments!

1. If you’re sick, stay home Coughing and sneezing during in a fitness class or while lifting weights leaves a trail of nasty microbes waiting to infect the rest of the gym. I always tell my clients ‘if you’re sick or getting there please stay home’ get some rest or if you must then try using your favorite fitness DVD or an outdoor workout.” If you do choose to work out at the gym, be respectful of others and be sure to properly sanitise all equipment that you use, which you should always do, sniffles or not.

2. Limit your Cardio equipment time During busier times of day, many gyms limit cardio sessions on machines, usually to 20 or 30 minutes.

Refusing to step off after your designated time impacts the person waiting behind you and simply isn’t fair. You actually want to train smarter, not longer, so if you’re hopping on the elliptical with a 30-minute time limit, make the most out of the time you have by kicking up the intensity with intervals. Many studies show that shorter more intense workouts burn more calories from fat.

3. Don’t be a stalker Let’s face it, every gym has people who flirt both males and females alike. All that form fitting Spandex, sweat and all that heavy breathing and muscles everywhere can make it tempting to stare and hover over your neighbor’s treadmill.

Remember “When you’re at the gym, your time should be spent focusing on your own workout,” It’s OK I’d you find a person interesting enough look at just take a glance or use the mirrors but don’t get caught staring.

4. Dress Appropriately Dressing appropriately in the gym should not be a challenge. There’s gym fashion everywhere you shop.

Depending on your budget your wardrobe could be as simple as basic t-shirts and tights with sneakers or a high-end brand name color coordinated ensemble.

There’s also the attention getting outfits that are guaranteed “head turner” at the gym. Most women I see choose the more conservative look of maximum coverage. However, as you get more favorable results, the outfits tend to change.

The right apparel can definitely enhance your exercise experience and help you to avoid any unwanted attention and boost your self image as well. Wearing clothing that provides appropriate coverage and the right fit allows you to do everything from jump squats to downward facing dog with confidence and ease. If your clothing is too tight, it can restrict your movements and breathing.

5. Keep your advice to yourself No one likes being told what to do, especially from a know-it-all stranger. As a trainer I find myself compelled to give advice when I see the need. I do know that some men use the opportunity to spark a conversation with the ladies.

However, I believe unless you’re working at that gym, keep your opinions to yourself or your client if you’re a trainer. If you see someone performing an exercise that puts them in danger or at risk for injury over time and you are legitimately concerned, flag down the nearest trainer on staff and let them know what you observed. A qualified trainer hopefully knows how to approach people in a positive, productive manner to make the gym member feel safe, not picked on or embarrassed.

6. Don’t train in front of the weight rack Ladies I’m sure most of you aren’t guilty of this but.

Normally the person lifting weights has the right-of-way.

But when you choose to perform one-armed rows with one hand on the rack or you grab two dumbbells for biceps curls and step back only two inches, you prevent others from accessing the weights. Your best bet is to grab the weights you need and retreat to an area where you can exercise but not obstruct traffic. And remember to re-rack them when you’re finished with your set

7. Don’t speak loudly when chatting on phone No one wants to hear your conversations. Plus, shouldn’t your gym time should be your time to cut the cord for an hour or so? There are times when making or taking a call is necessary. Exceptions include a work crisis or a phone call from your husband telling you the house is burning down. In that case, exit the training area to make your call. You’ll probably have better reception and more privacy outside, and the people around you will appreciate it.

8. Always smell good but not too good When your aroma enters the room before you do, good or bad, it’s time to make some adjustments. Strong body odor can be very unpleasant, so either shower and/ or swipe on deodorant before breaking a sweat. On the other hand, too much perfumes can also be not so pleasant, overpowering to sensitive noses.

9. Don’t hog the equipment Super-setting by working out on two or more different pieces of equipment prevents others from using them, unless you are willing to share. It’s a no-can-do when others are waiting to work out. It’s kind of rude to leave your towel hanging on a machine to claim that piece of equipment to deter others.

Be nice and share.

10. Re- Rack your weights When members fail to re-rack their weights is as dangerous tripping risk to the next exerciser. The search for the weights if they’re not in their proper location on the rack is annoying. Make re-racking your weights is part of your workout.