Friday, February 12, 2016

5 tips for gym newbies

The team at SWEAT Fitness, a premier Philadelphia fitness club, offers five tips for those new to the gym scene to make their resolutions a reality.

5 tips for gym newbies


Almost half of all New Year’s resolutions are related to self-improvement, fitness and weight loss. Unfortunately, only 8 percent of those resolutions are ultimately successful.

The team at SWEAT Fitness, a premier Philadelphia fitness club, offers five tips for those new to the gym scene to make their resolutions a reality:

Convenience: Choose a gym close to your home or office. Consider signing up with a friend or partner so you can be gym buddies and hold yourselves accountable. Also be certain to develop a realistic gym schedule. Don't vow to be at a Wednesday morning 5 a.m. cycling class if you aren't a morning person—set yourself up for success!

Preparation: Be sure to set up a tour of your new facility and, if your budget allows for it, schedule some personal training sessions. Most gyms offer at least one PT session for free. This will familiarize you with your gym and give you a go-to workout to help you reach your goals.

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Be sure to also wear comfortable clothing and bring a towel. A lot of gyms don't have towel service (unless of course you are a member of SWEAT, which provides towel service at all of their locations). Also bring any mental distractions to help you get through your workout (i.e. music, magazines, books etc.)

Look Seasoned: There are some standard rules of etiquette to follow while at the gym. Be sure to limit your time on cardio machines, especially when there is a wait—30 minutes is a good rule of thumb. When you are done with the treadmill—or any machine—wipe it down. You might be thrilled with the sweat pouring out of you but chances are, the person using the machine after you isn't.

Relax: This is not the time to be intimidated. A lot of people are new to the gym, especially this time of year. If something like a new class makes you nervous show up early. This way you can set up and ask the instructor any questions before the class begins.

Feedback: Make the most of your membership. If your club is missing a favorite class, piece of equipment or something is not up to par, let them know. Your happiness and fitness journey should be their number one goal.

“The most important trend and tip for 2014 is to do it for yourself,” says SWEAT Fitness President Tracy Shannon. “2014 is the year to not only set goals but to be realistic and achieve them! Make your wellness a priority.”

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Read more Sports Doc for Sports Medicine and Fitness.

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About this blog

Whether you are a weekend warrior, an aging baby boomer, a student athlete or just someone who wants to stay active, this blog is for you. Read about our growing list of expert contributors here.

J. Ryan Bair, PT, DPT, SCS Founder and Owner of FLASH Sports Physical Therapy, Board Certified in Sports Physical Therapy
Brian Cammarota, ATC, PT, DPT, CSCS Physical Therapist at Good Shepard Penn Partners, Partner at Symetrix Sports Performance
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Head Team Physician for Phillies & St. Joe's; Rothman Institute
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Justicia DeClue Owner, Maha Yoga Studio
Peter F. DeLuca, M.D. Head Team Physician for Eagles, Head Orthopedic Surgeon for Flyers; Rothman Institute
Brittany Everett Owner, Grace & Glory Yoga Fishtown
Joel H. Fish, Ph.D. Director of The Center For Sport Psychology; Sports Psychology Consultant for 76ers & Flyers
R. Robert Franks, D.O. Team Physician for USA Wrestling, Consultant for Phillies; Rothman Institute
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer, The Sporting Club at The Bellevue
Jon Herting, PT, DPT, CSCS, HFS, USAW Physical Therapist, Partner at The Training Room
Eugene Hong, MD, CAQSM, FAAFP Team Physician for Drexel, Philadelphia Univ., Saint Joe’s, & U.S. Lacrosse
Brian Maher, BS, CSCS Owner, Philly Personal Training
Julia Mayberry, M.D. Attending Hand & Upper Extremity Surgeon, Main Line Hand Surgery P.C.
Gavin McKay, NASM-CPT Founder/Franchisor, Unite Fitness
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales and Hatfield, PA
Justin Shaginaw, MPT, ATC Athletic Trainer for US Soccer Federation; Aria 3B Orthopaedic Institute
Thomas Trojian MD, CAQSM, FACSM Chief of the Division of Sports Medicine at Drexel University
Robyn Weisman, ACE-CPT B.S., Exercise Science & Physiology, Certified Personal Trainer, Fitness and Lifestyle Coach
Sarah M. Whitman, MD Sports Psychiatrist; Clinical Assistant Professor, Drexel University College of Medicine
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