11 things you should know about the use of the gym, from “Everyone looks at me?” to “How can I use a rack squat?”

TThe gym has returned. In the United Kingdom, approximately 11.5 million people of 16 belong to one. Even the old habits are referred to: after a few years of exhorting people at the social distance and erasing the machines, gym chains eliminate cleaning stations, while their clientele shares kit again and sweating for all banks. Nature, as they say, is healing.

But how many people use their membership and how much do they value the gym when they go? As the former publisher of Men’s Fitness magazine, I have been to gyms for more than a decade, and I still see half a dozen things that I wish I could mention people every time I go. Here are the tips I wish they were in the gym welcome package, next to a lot of mistakes that it took me years to learn what I was doing. I will not tell you to erase the sweat, though. Hopefully you do it.

Yes people look at you

On tips for shy gym tips, you often see something like: “No one else is seeing what you are doing, don’t even care; they are all too focused on their own training.”

This is a bit like telling children that every thug is secret, it’s a nice thing to say, but it’s not true. People look and judge others everywhere, and the gym is no exception. Unless you are in an incredibly calm place and you are focused on supernaturally, from time to time you will see someone who checks what you are doing, having a look at what weights you are lifting or with the speed with which you have set up the ribbon ribbon.

The good news? Normally it doesn’t matter much, because they are unlikely to interest you, at least if you are men. “For women, there are more problems with people who want to comment on your form, either to correct or complete it,” says my wife, who has been a personal coach for more than a decade. She advises: “My General Council is to bring headphones, seem proposed and maintain your answer to a non -counteration:” Thank you. “Sometimes it will happen, but it does not have to ruin your workout.”

“Work in” is definitely a skill worth learning

For some reason, probably due to the years of social distance, the noble art of sharing pieces of kit has fallen out of fashion in recent years. But if you train in a busy gym, there is a possibility that you have to do it from time to time, so it is worth knowing the proper way. In general, wait until the other person has finished their exercises (usually marked by them leaving the weight; machines like the leg press and the PEC cover are more complicated, since people are usually sitting among the ensembles, but the same principles apply), and then they ask the sets they have left.

Depending on how many this and time they rest between each, it is okay to ask -you can “work” or do your exercises while resting. They can always reject -but there is nothing wrong with asking the question. Obviously, the reverse is applied if anyone asks you to work, and maybe someday you graduate to ask the obviously nervous person to put yourself around your frame if you have to use it. However, it is an advanced thing, so for the moment, concentrate -you are in the next …

It is easy to use the Squat rack properly

Here is what is called the whole gym with experienced at least once a week when you see someone who was taken with a bar: “Put the lower hooks.”

In case you are not completely unknown to them, a squat frame works like this: a set of adjustable hooks holds the bar, you put yourself under, lift it and then go out again and make your set. The tricky piece? Many people put their hooks too high, so they go to Tipoe to remove or return the bar, which is not ideal in any weight, but it is dangerous when you are getting heavy. Put them lower-you should quarter the bar out of the zipper, and then, when it is time to put it back, walk directly to the vertical part of the zipper and drop it in the hooks. Talking about what…

You are supposed to return your kit

This is not always clear: we have all been to gyms that look like a teenager’s bedroom, but it is generally considered a bad way to leave dumbbells, plates and handles for machines on the floor when you finish them. Think -as a journey from the rest of the training or how to take a door for someone: no one will make you do it, but it’s upset for everyone if you don’t.

Don’t put yourself in front of the frame

Once again, the temptation to do it is understandable: the dumbbells are heavy and if you stay right next to the frame, you can see your form in the mirror. But being less than the length of an arm of all the other dumbbells means that gym companions will have to be surprised (or wait for the set to finish) because they will need the weights in front of them.

It is okay to ask for advice

Honestly, almost no one does, but when it happens, it is lovely. If you are not sure of something, either if you move properly or how to lower your seat in a wattbike (more complicated than you could wait), ask someone. The worst thing that can happen is that they are told that they are a little busy.

… or a Spotter

There are not many movements for which you need a spotter ready to intervene and save -you have problems with pesos: the bank press is, with much, the most common, but if you really think you need one to make a couple of additional representations, the protocol is simple. Find someone who looks like you know what they do, wait until they are on a break, then ask if they would mind seeing. Know them how many repetitions of your exercise you intend and what help you would like (if the answer is “none”, it is okay).

If you are on the bench, they may offer you to help you with a “lift”: remove the bar from the vertical supports. If you take it, give them a clear “my bar!” To make them know when you are happy that the weight is under control. Once finished, “done!” Or “Take -—ho!” Let them know that you could use some help to regain weight.

Bands are not the best way to do pull-ups

Yes I know seem work. Put both feet on one side and, depending on their strength, you can happily pass through many shots, even if you can’t usually do one, and what is the problem? Well the bands do not give you a uniform help. You are barely making any effort at the bottom of the move (where the band is completely extending) and you hardly get assistance at the top. A better way to do it is to focus on “eccentric” Representatives: Use a box or a step (or a small jump) to remove the head over the bar, then lower -you all slowly. Do -do it two or three times, rest and repeat -for a couple of sets, and then you end the day (exceeding eccentric representations is a very easy way to do -Bad). You will do pull-ups not attended long before people still fight with the bands. By the way, in the “eccentric” gym is often pronounced “e-centric”. Figure.

Not all trainers are created equal

Here is a secret: it is possible to obtain the qualification of the personal coach of Level 3, the minimum that most gyms require, in about five weeks. Many personal trainers are students of the life of life, who constantly do courses, read studies and experience on themselves to adjust their knowledge, but more than some do not bother with anything.

Generally, it is a good sign if a coach can point to customers who have the results you are looking for, with the same limitations you have. If they are offering transformations of six weeks, of six packets, make sure they did not do them all with twenty-five years of responsibility. Good coaches will also be able to explain why you make the movements and how to do them so that it makes sense. And, although it is good to create a relationship with your coach, it is okay to be a bit bewildered of a speaking time to talk than to doing -you go through training.

Burpees really are not so great

Burpees are a love/hate thing: coaches love to put them in training because they are a simple way to get tired of people; Everyone hates them because they are horrible. But it is also worth understanding that they are not necessarily so beneficial. Invented by an American physiologist, Royal Huddleston Burpee Sr (yes, really), they were originally intended to be made in a strict four counts and not for more than 20 seconds at the same time. If you are already in shape and without injuries, there is nothing bad, but if you have not been in the gym in a while, the whole jump, bouncing, dropping on the ground and transporting you again, it will be difficult on the joints (in particular wrists).

If you want to push you through a high-intensity finisher, consider something zero. Rower, exercise bicycle and Ski-East are excellent options.

We are all rooted for you

I saved the sincere tip for the end, but this is really true. In my gym, I constantly see people who go from taking their first steep steps towards the physical way to create a lot of confidence (and muscle), and it is fantastic! Every time! Obviously, I can’t punch everyone who suddenly build a set of biceps or I congratulate all the strangers I see very strongly on the roller ribbon but please understand that most people in the gym want To see you succeed.

There is something great about the camaraderie of a large gym full of weights and fastings and each working person provides the energy. Welcome on board!