Getting Started On Your Fitness Journey Lesson 1

No elbows on the table, never set your golf bag on the putting green, cough with your mouth covered, don't grab clothes in football… ect, ect.

Rules are everywhere and for better or worst they exist in the gym too. To make you and others more comfortable learn what is expected on the gym floor.

The Code Of Conduct For The Gym… What Thou Shall Not Do

We all break the rules every once in awhile, there is no need to beat yourself up. But if you can read over this list and it seems as if this list was written for you, it might be time to re-educate yourself on proper gym behavior. Then you can get your golden star. If you read over this "shall not" list and nothing relates to you, then great job, you do deserve a golden star up by your name immediately.

Without further ado, here are the top 10 Unwritten Gym Laws Of Our Society

1. Thou shall not leave weights on the machines

If you were able to put the weights on a bar or machine you are able to take them off. This is a big inconvenience for others behind you. Clearing off the bars also lets people know that you are done with the area and it is safe for them to move in. Plus, what if the person that follows up on the machine is not strong enough to clear it off?

2. Thou shall not grunt or throw like a barbarian

It's great you are trying to lift heavy, but when your grunts start to be heard over people's i-pods, then its getting out of hand. Keep your progress to yourself. Grunting can be very disturbing the other lifters around you, not to mention you just sound funny.

The same goes for throwing down your weights at the end of a set. Personally, it makes me jump when 300lbs hits the floor suddenly. Just keep in mind that others are around you trying to workout out too.

3. Thou shall keep cell phones in the car or locker.

This one really gets me going. There is a guy at my gym who always walks in on his phone and walks out on his phone. I often wonder who he could be talking to because with all that talking there is no way you can have a good workout. Sorry ladies, but we seem to be the worst. I see ladies all the time walking on the treadmill with the phone to their ear talking to their husband about what to fix for dinner.

For a great workout, you need all your attention put on that moment to sweat and work hard. Something tells me that's not going to happen chatting it up for 30 minutes on the phone.

4. Thou shall not stink

Personal hygiene is very important when working out around people. Remember those free sticks of deodorant the teachers used to hand out in health class? Keep one in your gym bag just in case you need to safeguard (no pun intended) before your workout.

I had someone tell me that there was a guy who had the worst BO and even if he was not around, his smell would linger on letting everyone know he had been there earlier. Don't be that BO guy. So clean and so fresh is my motto. They even make extra strength doctor recommended antiperspirants these days.

5. Thou shall not leave sweat on benches

Do you hate it when the guy beside you gets off the bench and you can see his outline from all his sweat still imprinted? That could be you too, to a lesser degree. No one wants to sit in your body fluids and that is why gyms have multiple spray bottles laying around. They are there for that very situation. Be courteous to others and wide down benches and machines when you are done. Not only are you cleaning up sweat, but the gym has tones of germs sitting around too.

6. Thou shall not stand at the weight rack

Personally this is a hard one to follow. But when you grab weights from the rack step back to do your exercises. Many times you are blocking others from getting to their weights. This is a tough one, because it is so easy to grab the weights right there, do what you need to do and place them back. But others might not see it that way, so be polite. Grab what you need, walk away and walk back to place the weights back.

7. Thou shall not stare down others

Of course its annoying when someone is using the bench or machine that you need for your next workout, but to them their workout is just as important as yours. So you have two options, A. stare at them with irate eyes till they get the hint (NO!!) or B. move to the next exercise and come back when the equipment is free.

I have had people stand next to me literally tapping their toe waiting for me to finish up, and this is ridiculous. First off its rude, secondly it makes me rush to finish. And rushing can lead to poor form, poor intensity and even injury. Under no circumstances should you rush others along.

8. Thou shall not go free in the locker room

Some people are very secure and comfortable with public nudity and that's great, however, not everyone has the same comfort level. In the dressing room take that into consideration when getting dressed pre and post workouts. For example, I will often step into the stall to toss on underwear and a bra and then finish changing in the locker area.

Everyone is different and I would rather be safe than make anyone feel uncomfortable.

9. Thou shall not flirt

Of course there are always exceptions, but this is pretty standard. Most people go to the gym to workout out, not to get picked up. I always laugh to myself when I see a guy trying to hit on a girl at the gym. Most (not all) girls are just not looking for that at the gym. Especially when they are serious in to working out and are sweaty, makeup-less and out of breath. I even know some people (men and women) who keep their earphones in even if the i-pod has died to keep from having to talk to people!

10. Thou shall not laugh at others

We are all at the gym for the same overall goal, to get in shape and feel our best. If you see someone struggling or doing something wrong, it is almost your responsibility to help them out. If you see a newbie doing a squat completely wrong, then show the right form. This will help the person avoid injury and help your confidence shoot through the roof!

So there are the 10 Commandments Of The Gym. Abide by them wisely but keep in mind you will not get struck by lightening if you mess up once or twice. After multiple offenses, you just never know what will happen!

Welcome to the world of fitness and gym rats. I am sure your mother told you not to put your elbows on the table or to always cover your mouth when coughing.

And just like the rest of life there is a proper etiquette to gym behavior. And now you are up to date on how to act and get the respect of those around you. That completes lesson one…

Now that you have the etiquette down pact, it's time to step it up and learn the lingo of others around you. If someone told you that his or her program was built around:

• Supersets
• Pyramids
• Curcuits
• Etc.

Additional Audio Talk:

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