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Gym Etiquette: How Not to be a Meathead

Gym Etiquette: How Not to be a Meathead

    Being courteous.  Polite.  Mindful of others.  These things seem like common sense in any type of workplace environment.  So what happens to people when they step through the doors of a gym?  It seems that all these things get thrown out the window.  Most gyms have their own rules about these things.  But shouldn’t we as fully functional adults have the common decency to behave conscientiously without the rules?  What may seem obvious to some may not be so obvious to others.  Trust me —  I’ve seen them all.   It’s time for a change.

    Wear Sneakers: Not sandals, not boots, not loafers, and certainly not the shoes you wore to work this morning.  If you’re going to work out, do yourself a favor and invest in a good pair of sneakers.  Chuck Taylors are my favorite.

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    Appropriate Clothing: You don’t have to cover yourself from head to toe but please stop wearing these ridiculous tank tops, t-tops, and spandex shorts.  Other people would like to work out on the same equipment as you.  It would be nice to have peace of mind knowing that I will not be coming in contact with something that your flesh just became intimately involved with.  On the other end, if working out in a corporate facility, don’t workout in the clothes you came to work in this morning.  It seems a bit silly to me that someone would go through the trouble to hit the gym during their lunch break, but not have the common sense to bring a pair of shorts and a t-shirt.  (Please also remember to wash them on occasion.)

    Ditch the Aftershave: It’s a gym, not a night club.  Keep the sex panther at home.  The need for fresh air in a gym environment is critical.  The last thing you want to do is pollute the air of hard working individuals.  The ladies will forgive you; I promise.

    But Wear Deodorant: It’s the hardest conversation a gym owner will ever have.  One of their patrons has extremely kicking BO, and none of their passive aggressive attempts at letting them know has worked.  You smell.  Everybody smells, especially when they workout.  Do yourself and others a favor, and just put a little deodorant on.  You can wash it off right after if you don’t like it.

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    Wipe Down Machines: That big sweaty imprint you just left on the incline bench?  Get rid of it.  I don’t care how you do it, just make sure it’s not there when it’s my turn to use the bench.  I’m pretty sure, by law, most gyms have to provide some sort of antibacterial spray for just such causes.  Find out where it’s kept, and use it.

    Put Weights and Equipment Away: Put it right back where you found it.  It blows my mind how many people go to the gym, the ultimate “I’m not lazy” thing to do, yet they leave a trail of clutter everywhere they go.  Remember when you were little and your mom taught you how to put your toys away?  Use those skills.

    Don’t Drop Weights: Simple. If you have to drop them, they’re too heavy.  Please, everyone in the gym does not need to know how much weight you just lifted.  Alerting people of your strength by crashing weights to the floor is not an appropriate way to gain attention.  It might work in the jungle of Congo but not in the gym.

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    Respect People’s Privacy: It might not seem like a private atmosphere but a lot of people would just rather tune out when they’re at the gym.  Learn the signs.  If someone is reluctant to respond to your conversation with normal social cues of interest, please just leave them be.  It’s not that they don’t like you.  Some people just need to be left alone when they are working out.  By the way, headphones usually equal “don’t talk to me”.

    Ask Before Using: Be aware of what pieces of equipment people are using.  If I want to go get a drink of water at the fountain it would be nice if I didn’t have to mark my territory before I left.  In the same respect, don’t camp out on any one piece of equipment like a lion over a fresh kill.  If you’re not using it, leave it.

    Be a Pal: Don’t be afraid to help people out once in a while.  Especially if they ask for it.  Give a stranger a spot.  Hold doors where applicable.  Help re-rack weights.  It won’t cause you any harm to go out of your way once in a while for someone who may only be an acquaintance.

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    It’s time that decent, civilized, well-mannered people take over the gym.  The Stone Age is over, people.  The gym can be ours now.  The meathead is endangered and it’s time that he be retired for good.

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    Last Updated on May 22, 2019

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

    1. Cat Camel Stretch

    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

    Here’s a video to guide you through:

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    2. Go for a Walk or a Run

    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

    3. Jumping Jacks

    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

    4. Abductor Side Lifts

    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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    Do about 10 to 15 raises for each side like this:

    5. Balancing Table Pose

    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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      6. Leg Squats

      Not just legs are involved but also hips and knees.

      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

      7. Push Ups

      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

      8. Bicycle Crunches

      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

      Watch the video to see how this is done correctly:

      9. Lunges

      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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      10. Bicep Curls

      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

      Here’re some important notes before you start doing this exercise:

      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

      More Articles About Exercises for Beginners

      Featured photo credit: Unsplash via unsplash.com

      Reference

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