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Gyms
Salma Hayek and Scarlett Johansson have both been quoted as saying that they never exercise at all to keep in shape... if you're not a natural goddess, the chances are you'll have to exercise to keep in shape. Gyms are one perfect place to do this, designed to keep you fit, toned and healthy.
What is a gym?What is gym equipment good for?
Equipment to build your fitness
Equipment to build muscle and shape
Before you go
Precautions
What to expect at a gym
Hot tip!
Gym rules!
Different kinds of gym
What is a gym?
A gym is a room or suite of rooms containing different machines and other equipment to help you get fit and improve your body shape. A whole-body workout will probably involve elements of aerobic exercise and anaerobic exercise, achieved by using different equipment. From running machines to yoga mats, you should have a range of equipment provided to help you get a workout that works for you.
What is gym equipment good for?
Gym equipment is designed to help you exercise in targeted ways. Any regular
aerobic exercise that raises your heart rate will improve your fitness. This in turn will contribute to healthy skin, muscle tone and body shape.
Equipment to build your fitness
Aerobic exercise on exercise bikes, running machines, ski machines and rowing machines will raise your heart rate and boost your circulation. This means that while you are burning fat, you'll also be improving your skin tone, and raising your endorphin levels. Whilst you may well be tired out after aerobic exercise, you'll also feel happier and more relaxed. It's science! Different gyms have different makes, styles, numbers and quality of equipment. The following are basic pieces that you should find in all of them.
Exercise bikes These are a good piece of equipment to start on. They look very similar to bikes, so recognition is easy! They also have various settings so you can build your exercise gradually. Models of bike vary but you are likely to have a dial that will change the kind of resistance you get when you cycle. Each setting will imitate what it's like to, for example, cycle on flat ground, up gentle hills or over more challenging terrain! The dial may be numbered and difficulty increases by degrees. Some models include a screen that shows you the kind of bumps and hills you have got coming up. You can also go to stationary cycling classes. You join a group and everyone cycles together and the class is led by a teacher. These classes are pretty similar and may be divided into beginner, intermediate, advanced. But they are all branded and include:
* Keiser classes: Keiser is simply a brand name for the bike
* Spin is a Nike-branded cycling class
* Cycle Reebok This is an accessible form of exercise, easy and familiar to anyone who's ever ridden a bike and will raise your heart rate and get you moving ready to take on other equipment. If you have any problems with your knees you may find the highest levels difficult.
Ski machines Ski machines are a tough and extremely effective form of aerobic exercise. As the name suggests, ski machines mimic the kind of exercise you get from skiing. Ski machines can give you a great cardiovascular workout and are also really effective when it comes to toning your thighs, and your tummy. If you're used to real skiing, these machines can seem a bit odd at first, but stick with it and you'll soon get used to it. Some motions of the machines can be tough on your knees; ask a member of staff for advice.
Rowing machines Rowing machines are renowned for offering the most complete aerobic and toning workout for your whole body. Rowing is a great way of burning calories and exercises your upper and lower body, and helps tones pretty much all your muscle groups including thighs, buttocks, back and arm muscles. Use a rowing machine for 20 minutes, building up your speed gradually. Get to a plateau-level and try to stay there for 10 minutes, and gradually slow down. This form of exercise is also relatively safe and shouldn't take too heavy a toll on your joints.
Running machines or treadmills Brisk walking and running are both really efficient ways of improving your fitness and burning calories. A running machine or treadmill is similar to a conveyor belt - the faster it goes the faster you have to run. You can burn between 500 and 750 calories an hour from running, but even 5 or 10 minutes will bring benefits. Like other gym equipment a good running machine will have programs for you to choose from which will take you through a specific level and type of workout that will suit you.
Equipment to build muscle and shape
This type of gym equipment is designed to help you build muscle and shape. They should be available in all good gyms. It is really important that you are confident about how to use this equipment. They can be very effective but if you use them wrongly, you could get a nasty injury. Use with care. You should ask for assistance and information if you have any doubts at all. It is also a good idea not to use these on your own. If you get into difficulties, it's important that someone is at hand to help you out. Used safely, this equipment will help you to really tone and shape your body, and provide a valuable element of your whole-body workout.
The Swiss ball Swiss balls were developed by physical therapists in Switzerland and used with people recovering from sports injuries, and those with neurological problems. Also called "exercise balls", "stability balls" and "neuro balls", Swiss balls are pretty new in terms of general use but as they are cheap, safe, easy-to-store and use, and multifunctional, you'll find them in gyms everywhere! Big, glossy, brightly-coloured, rubber bubbles, Swiss balls look like something that could envelop Doctor Who. They are actually relatively benign, and come in different sizes which you choose according to your height and build, and the kind of exercise you'll be doing.
A Swiss ball can be used in a range of ways: from bouncing it for an aerobic workout to isolated strength training for specific muscle groups. You can learn techniques from an instructor individually or go to classes. Used properly, Swiss balls provide a cushion to your body while you do exercise and also helps to ensure the effectiveness of your movements. Swiss balls can help you improve your posture, body strength and co-ordination. They're also good fun.
Resistance machines Resistance machines are any piece of gym equipment that builds your strength by making a simple physical action more difficult: they resist you. There are various different kinds, all of which resemble strange metal insects. It can be confusing working out how to use them but there should be clear instructions available. If there aren't, ask for some.
There are resistance machines you sit on, in or under, as well as some you lie down on or stand next to. You will need to pull or push something, with weights attached. You will be able to change the weight to suit you. If you are looking to increase muscle bulk, you will increase the weight and do fewer repetitions; if you are looking to improve muscle tone and shape you are likely to use lighter weights and repeat the same motion more often. You do these in sets of perhaps 10, then rest, then do another 10 and rest again.
In a spa gym, you are probably wisest only to use resistance machines if you already have a program that you have devised with an instructor in the gym you go to regularly. Alternatively, you might want to take the opportunity of referring to a professional at the spa's gym, so that they can set you off on your way to fitness, and you can continue that when you get back home.
Free weights Free weights are those not attached to any machine. These are dumb-bells and other weights that you can use in a gym or at home or walking down the street! They come in different sizes and weights and can be used for a range of different exercises. Small weights can be attached to your legs to improve the effectiveness of a brisk walk; similarly some people carry light weights when they go for a run, again to boost the aerobic workout they are getting.
You can also use weights as resistance to simple movements, as you would with a resistance machine - different movements can be used to build biceps, triceps, calves, abs or whatever. If you are looking to increase muscle bulk, you should use heavier weights, steady movements and do fewer repetitions; if you are looking to improve muscle tone and shape you are likely to use lighter weights and repeat the same motion more often. You do these in sets of perhaps 10, then rest, then do another 10 and rest again. You can also use free weights in conjunction with a Swiss ball. Swiss ball classes will often have an element of free-weight use as part of group work.
Before you go
Most good spas will offer a gym that you can use freely whilst you are there. When you join a gym locally, you are likely to have an induction and a trained member of staff will talk you through their equipment and perhaps help you to devise a routine which will specifically benefit you, meet your needs, and build your fitness. This will be revised every 4-6 weeks.
If you don't go to a gym at all, very often, or if you haven't been for a long time, you may find the range of equipment quite confusing. It can be difficult to know where to start, or what each piece of equipment is going to do for you. You could even hurt yourself by using equipment in the wrong way, for too long, or before you have warmed up properly.
When you use a spa gym, you use it like a "drop-in". You may only visit once, and while you're using it you may well be unsupervised. Even if you go to a gym regularly, when you go to a gym at a spa, you may find you're missing equipment you usually use, or that there is other equipment you're not familiar with. So it's important to have a basic idea of what the equipment is and what it does so that no-one can tell if you're a novice!
Precautions
You should wait at least an hour after eating before you start exercising. Drinking alcohol beforehand is also a no-no. Drink plenty of water before, during and after exercise to make sure you don't get dehydrated.
You should take advice and be particularly cautious before taking exercise if you:
* are, or think you might be, pregnant
* have any medical conditions or are receiving any treatment or medication
* have recently had an injury or operation
* have a fever or infection
* have any heart or circulatory problems as this may affect the type of exercise it is safe for you to do.
What to expect at a gym
Gyms vary enormously in terms of quality and style. From high-energy, superfit, young, trendy gyms pumping out gangsta rap to a more sedate, arguably less intimidating club for people who would rather listen to some gentle string quartet. Don't be put off exercising or gyms just because you have a bad experience.
At a spa, you're likely to find they're pretty neutral and have a range of people in there: men, women, younger and older. Superfit, musclebound people are less likely to be going to a spa to use the gym, so don't worry about finding yourself surrounded by the cast of Fame. The gym at a spa is unlikely to have very many people in it at any one time, and will probably be quite a relaxed environment.
For anyone who finds exercise a bit boring, bear in mind that a lot of the newer equipment gives you the option of wiring up to your own personal TV or music system. You can take your own CDs or catch up with current affairs while you work out.
Hot tip!
If you're self-conscious or lack confidence in a gym, or have been shy about going locally, why not have a consultation in a spa gym? You never have to see either the instructors or the other people again, but you can gain access to some really thorough information and some ideas on how to get started.
Gym rules!
* You should always ask a member of staff if there is equipment you are not sure how to use, or indeed how to turn something on and off, or how to use it. Don't be embarrassed about asking.
* If you use equipment wrongly, or try something that is too much for you, you could easily do yourself more harm than good. If you're uncomfortable, STOP.
* You should always warm up by doing some fitness-building, cardiovascular, aerobic exercise, before you start working with weights.
* At the end of your workout, make sure you cool down with some stretches or a gentle swim, walk or cycle.
* Always read any information or precautions listed by the equipment you use. A good spa or gym will make sure you have plenty of accessible visual information.
Different kinds of gym
What you're talking about here is often different STYLES of gym geared to the kind of clientele they are looking for. You can find women, and men-only gyms; gyms that cater particularly for boxers, or for other sportsmen. Some gyms offer little in the way of support, whereas others will offer a health assessment, a range of classes and the option of a personal trainer. All gyms should give you an induction to the equipment in the gym before you start
See also:
* Aerobics
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