Fitness

Get to know your gym

Try new exercises, beat boredom, and see better results.

Photo: Woman at the gym doing shoulder presses

If you’re new to working out at the gym, knowing where to start and using unfamiliar equipment can be overwhelming. And if you regularly go to the gym but stick to the same routine, it’s easy to fall into an exercise rut. Here, check out the inside scoop on common gym offerings from Patrick Resnick, wellness director at Haverford YMCA, so you can get the most out of your gym experience.

Cardio Machines
The treadmill is the best calorie-burning machine for your time, Resnick says. The bike, elliptical, and rowing machine are also good options.

  • Test them out. Try each of the machines to find one you enjoy.
  • Go steady. Warm up at an easy pace for 5 minutes, then do 30 minutes of steady-state cardio at a moderate intensity. Cool down at an easy pace for 5 minutes.
  • Step it up. As you get stronger, increase the intensity. Learn more at heart.org/targetheartrate.

Weight Machines
These are great for beginners and generally safer than free weights.

  • Get directions. Most machines have a diagram that shows you how to do the exercise. You can also ask gym staff for help.
  • Use your muscles. Machines guide your movement, but make sure to use enough weight and proper form for a good workout.
  • Don’t ignore your core. Since machines provide support, you won’t use your abs and back much. Add core exercises, like planks, to your workout.

Free Weights
You can do a variety of exercises with dumbbells and kettlebells.

  • Ask for help. Anyone can learn how to use free weights, but it’s key to get instructions. Trial and error can lead to injury.
  • Pick “functional” exercises. You’ll benefit most from exercises that resemble everyday functions, like squats (sitting) and overhead presses (lifting objects).
  • Choose the right weight. You should be able to use the weight with good form for 8 to 12 reps. When that’s too easy, add weight.

Group Classes
Sign up for a group class to get a guided workout from a fitness pro and meet new people.

  • Find your fit. Choose from fat-blasting cycling to joint-friendly pool workouts. For fresh options, try TRX suspension or ballet barre classes, Resnick says.
  • Arrive early. Introduce yourself to the instructor. He or she can help you get set up.
  • Listen to your body. It’s a class, not a competition. Follow the instructor, but feel free to ease up if you need to.

Talk to your doctor before beginning a new exercise program.

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