Whether you’re a gym regular or hope to be, your reasons for wanting to work out probably boil down to a few familiar ones: to become stronger, more resilient, healthier, fitter—and maybe even a bit happier in the process. With persistence, determination, and a careful approach, these can be achievable goals. To ensure you stay on track, however, it’s helpful not to injure yourself or set yourself back in the process.
“A lot of times we see people overexert themselves, starting off a little too fast or doing a little too much,” said James Jones, head athletic trainer in the Heersink School of Medicine’s Department of Orthopaedic Surgery. “The safest thing is to start off with parameters in mind. Learn the basics before getting started to keep yourself motivated and injury-free.”
“See if your gym has a personal trainer,” said Jones. “You need to know what the correct form is. For example, with squats you don’t want your knees protruding over your toes. A trainer can help you get started with some basics, including stretches, some warm-up exercises and some cool-down exercises.”
Demotivation can be caused by muscular strain, but also illness, dehydration, inadequate nutrition, lack of rest or recovery time, or even accidents that you never saw coming.
Will Cornelio, assistant director for facility operations at the Campus Recreation Center, recommends that gym visitors work on their mental game first. “Awareness is the number one thing that keeps people safe while participating in physical activity. In the fitness center, know your limits. If you are new, get a personal trainer, attend group fitness classes, or do anything with guided and supervised activity to help familiarize yourself with the equipment and movements. If that is cost prohibitive, many pieces of equipment have demonstration videos easily accessible online.”
Here are a few other tips to keep in mind as you pursue your fitness goals:
- Always show up with the energy to exert yourself. You don’t want to exercise on a full stomach, but you also don’t want to be so hungry that you become light-headed.
- Make sure you have adequate rest. Factor recovery time into your routine.
- For hydration, drink at least half your body weight in ounces of water. For example, if you’re 100 pounds, drink 50 ounces of water. (This is a basic rule of thumb; if you’re already athletic, you may need to increase this.)
- Once you’ve reach over one hour of high-intensity exercise, consider adding electrolytes to your hydration.
- Wear proper attire—shirts and shorts or leggings—that comfortably but securely covers your body. Minimize skin contact with equipment as much as possible for hygienic reasons.
- Always wipe down equipment before and after use. Towels and spray bottles with disinfectant are readily available. Use them.
- Wash your hands before and after each workout to minimize the spread of viruses and other germs.
- Try not to clutter up the fitness floor. Put backpacks and gym bags in cubbies or lockers to keep the floor free of tripping hazards.
- Make staff aware of any safety or hygiene issues so they can properly address them before someone gets hurt.
Whatever goals you have, educate yourself first, prepare, stay safe, and have fun. The Rec offers one-on-one training, group fitness, informal recreation, intramurals, clubs, aquatics, and more.