GYM 101 Infographic

GYM 101 + . You have decided you want to get fit and that includes gym visits. Four Top Tips for your First Gym Tip Avoid working out without Avoid working out without warming up a snack Avoid doing cardio and Avoid doing 3. weights too much What Your Gym Bag Should Contain S MT W T 30 H Flip Flops. go for shower without fear of picking up nasty foot infection 9 10 4 Healthy Snack to give you some energy after a workout 11 12 13 14 15 16 17 January, 2015 Friday 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Women Lip Balm lips can get dry from sweat and the heat in the gym Reusable Water Bottle. Hand Towel ensure it has easy to drink from cap one you can bring with you to equipment to wipe off sweat Dry Shampoo. saves you having to wash your hair Baby Wipes helps to freshen up ultra quick Hair Ties & Clips to allow you to be fully focused Spare Socks always good to have a stash Spare Clothes your gym clothes will be sweaty Plasters for any blisters Hair Brush you'll need it after your workout Vaseline for any chaffing incidents S MT W TF S 30 3 Lip Balm lips can get dry from sweat and the heat in the gym 4 6. 11 12 13 14 15 16 17 9 10 January, 2015 Friday 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Men Hand Towel one you can bring with you to equipment to wipe off sweat Baby Wipes helps to freshen up ultra quick Reusable Water Bottle ensure it has easy to drink from cap Flip Flops go for shower without fear of picking up nasty foot infection Spare Socks always good to have a stash Healthy Snack to give you some energy after a workout Spare Clothes your gym clothes will be sweaty Deodrant for freshening up afterwards Plasters for any blisters Vaseline for any chaffing incidents Key Gym Terms Reps/Repetitions This is how many times you do the move. For example, you can do 12 bicep curls-that's a rep. Set This is the number of times you do that exercise. For example, you did 12 bicep curls, took a one-minute break, and then repeat the exercise. You just did two sets. Work in This is when you share a machine with someone. You do a set and the other person does his or her set. This is helpful when the gym gets busy. Gym Eliquette No cell phones Limit your cardio time. If the gym is packed, you should only stay on a cardio machine for 25 minutes. It's only fair to allow everyone a turn. Leave your phone at home, in the car or in the locker. If you use your phone to listen to music, don't answer calls. If you must take the call, go to the locker room. Wipe down machines when you're done using them. Share the machine. Let's be honest, you go to the gym to sweat. Just don't leave it on the equipment. If you're on a machine and you notice someone waiting, acknowledge them to let them know how long you will be. Tips from Gym Addicts "What it comes down to is how hard you push yourself and how you overcome the mental challenge of getting yourself to the gym even when you really don't want to. Consistency leads to results." Jen Selter Fitness Queen of Instagram "If the gym you are considering is more than 15 minutes from your work or home, statistics show that you are less likely to make it a routine." Coach Rut Weightlifter and 2014 National Master Champion at 94kg. "My advice to people who've never been to the gym and never worked out is to take advantage of the free initial training sessions they offer when you sign up. The main thing is to JUST DO IT." Jessie Pavelka Fibness Expert and TV Presenter References www.self.com/flash/fitness-blog/2014/11/10-things-always-gym-bag www.active.com/fitness/articles/survival-tips-for-your-first-time-at-the-gym www.fitday.com/fitness-articles/fitness/weight-loss/4-things-to-avoid-the-first-time-you-work-out.html#b www.huffingtonpost.com/nicole-bryl/jen-selter-interview_b_4832843.html whole9life.com/2014/10/selecting-a-gym www.bodybuilding.com/fun/jessie_pavelka_interview.htm My Fitness My Fitness Boutique The no membership, no contract, simply fitness gym Boutique www.myfitnessboutique.co.uk