Tips and tricks: working out at the fitness centre

Exercise is one of the simplest ways to boost our physical and mental health. As we emerge from lockdown, fitness centres are re-opening: the exercise machines, weights and floorspace that lay idle for months are now seeing action again. But is it safe to go back to the gym? How can we keep up a routine that is both effective and motivating? And what should we look out for when we walk into a fitness centre?

In the second of our Tip and Tricks series, we give you advice on how to get the most out of workouts at the fitness centre.

• Assess your gym's safety measures. Most fitness centres have transformed operations, instituting rigorous and regular cleaning regimes, ensuring physical distancing and limiting capacity to prevent overcrowding. But if your local centre is not doing enough, or if you are in an at-risk category (over-65 or pre-existing conditions), make sure you are aware of the latest health and safety guidelines in your area.
• Take precautions. Stay far apart: at least two metres away from other people exercising (if people are breathing heavily, double that). Steer clear of small gyms and those with poor ventilation. Wear a mask as much as possible. Wipe down any equipment before and after using it - gyms should provide wipes and sprays for this purpose.
• Have a plan. Before you set foot in the gym, figure out what you want from your workout. Are you trying to lose weight, gain muscle, stretch out or just raise your heartbeat? Whether you’re a first-timer or a fitness veteran, try to set goals. If in doubt, ask staff what they think is best for you.
• Gym etiquette. Put weights away when you’re done. Use a towel. Don’t hog equipment. Respect people’s personal space.
• Make a playlist. Get pumped up during your workout with songs that motivate you to go harder, better, faster and stronger.
• Don't overdo it. For most people, completing one set of exercises to the point of fatigue - 12 to 15 repetitions - is usually enough. With weights, settle on levels that make it hard on the last two or three repetitions. Don't ignore pain: if an exercise hurts, stop.
• Be bold. The first visit to a fitness centre can be scary, seemingly filled with Arnold Schwarzeneggers operating medieval torture devices. Don’t be intimidated. Everyone at the gym started as a beginner. Don’t compare yourself to others. Feel proud if you can just walk through the gym door and start your workout.
• Warm up. Cold muscles are more prone to injury than warm muscles. Whatever your workout, warm up with five to 10 minutes of brisk aerobic activity and dynamic stretches. This gradually raises your body temperature and heart rate, warms your muscles, and primes your body for activity.
• Focus on form. More isn’t always better: proper form is key. Your bench press numbers matter less than your form. Learn each exercise correctly to ensure the right muscles are targeted. Adjust settings on equipment to suit your body. Move weights in an unhurried, controlled manner. The better your form, the better your results, and the less likely you are to hurt yourself.
• Stretch after your workout…
• Rest. Even the toughest athletes need rest after a hard workout. Avoid exercising the same muscles two days in a row. Try to sleep well every night. Take at least one full rest day a week: recovery days should be built into the routine. Listen to your body.

Enjoy exercising

#BeActive means something different from an individual to another. Take your time, don’t compare yourself to others, and do your best. It’s essential you enjoy exercising so that going to the fitness centre does not become a chore. What matters is not how you are being active, but continuing to #BeActive - now and in the future.