A Beginner's Guide to the Gym

Have you ever walked into an unknown environment and felt out of your depth?

All of a sudden you mind is filled with questions:
- Am I dressed appropriately?
- Where do I go?
- What do I do?
- Should I turn around and get out of here?!


Joining a health club will often be the start of a healthier lifestyle. To answer some of your questions and to make getting started easier, here are a few tips to help make your initial visit (and ongoing ones) an enjoyable experience.

When you join a health club you will usually receive a tour of the club. The tour will include viewing the changing rooms, cardio area, weights area and group fitness studios.

Once you have purchased a membership, you are usually offered a complimentary induction with a personal trainer who will show you around the club, and teach you how to use some of the main pieces of equipment.

If you have already signed up for a personal trainer, this is great news as you will be shown the best use of the facility by a professional. If you have not, an investment in a personal trainer is an excellent idea. It is like a beginner golfer buying a course membership and investing in some coaching to get the best value from that membership.

Whether you are seeing a personal trainer or not, we have come up with some startup advice that will help you on your journey.


What to wear?
- Comfortable lightweight clothing is the key.? As you burn off the calories your body temperature will increase and clothing which allow some heat to escape is ideal.

- Comfortable, well fitting, fully enclosed footwear is essential. Most types of sports shoes will be appropriate.


What to pack?
If you did not purchase the package that come with towel privileges, then a towel is compulsory so that you can wipe down the equipment after use.

A water bottle will ensure you remain hydrated during your workout.

A spare set of clothes if you are showering at the health club.

A plastic bag to pack your wet clothing.


Entering the club -
Peak hours are typically 6am - 9am; 12pm - 1.30pm; 5pm - 8pm.

You will need to scan your membership card upon entrance at the turnstile or at the front desk.

We encourage you to bring your own towels, for hygiene purpose, and help save the environment. If you are a member who enjoy towel privileges, you may get 1 big and 1 small towel per entry.

You will then use your membership card (or temporary membership card) to access the locker.


The changing rooms -
We usually encourage members to leave their belongings in the lockers instead of placing them on the gym floor to avoid potential risk in a fast paced environment.

Our lockers work through card operation.

At some clubs you may have to ask for a key at the reception and leave your membership card at the reception in exchange for the locker key.


Locker rental -
You may also rent a locker on a permanent basis. You can enquire about the rates from the reception. We rent out our lockers by monthly or yearly basis.


Cardio equipment (for increasing heart rate, example: treadmill, bikes) -
Most of the cardio equipment has a quick start option to make it easier to get started. Simply get on your chosen piece of equipment, start the motion and then press the quick start button. From this point, you can adjust resistance and speed as required.

Before getting on a treadmill, ensure that the belt is not in motion. It can make for a painful first experience if you get on a moving treadmill without noticing. If the belt is moving, hit the stop button and then begin.


Resistance equipment (weights) -
Do not try to lift or push too much in your first session. This is a common mistake by beginners and you want to make sure that you can move the next day! If you are using an intensity scale of 1 - 10, a good place to start is 5. You can increase the weights as you become more familiar with your body＊s capability.


Time for some terminology -
Rep: Short for repetitions. One full movement on a piece of equipment.
Set: A collection of reps equals one set.

If someone asks to work in, it simply means that person will do a set after your set (during your rest period). Remove your towel and remember to place the weight back to the right position before beginning again.

Group fitness (group exercise classes to music) -
If there is a technique class available, try and attend this first. This is particularly useful for weight-based classes. Make enquiry at reception for details and a timetable of classes for your club.

Let the instructor know you are new so they can offer some good advice before the class or as it progresses.

If you feel a little uncoordinated in your first class, then welcome to the club! Don't expect to pick up all the moves first time. It＊s the same old story - a little practice goes a long way.

Most classes will follow a similar routine for a few weeks so you can master the moves. Over time you will understand the basics and follow the class with ease.

Try a number of classes to see where you get the most benefit and also what you enjoy most!


Stretching -
At the very least, stretching should be done after a workout. This will decrease the muscle soreness you may experience the following day. It also serves to keep muscles supple and assists flexibility which then decreases the risk of future injury.

Most clubs will have a stretching chart for you to follow. When holding a stretch it should be at an intensity of no more than 5 on our intensity scale of 1 - 10.


Leaving the club -
Have you got all your belongings with you? Yes? That's your first complete session. Congratulations!


PS: Enjoy your journey to a healthier and fitter you. Look to the professionals for ongoing advice. Most of all, have fun!