Previously, we covered some technical and fundamental aspects of exercise that provide a framework for your exercise choices.  Today, I am offering some practical, ‘Friendly’ suggestions for making the most of your time at the gym.

Focus – This applies in general and in particular.  Although working out at the gym can have a social aspect, your time there will be physically effective only if you are also working on those goals.  Tracking your activity while at the gym helps.  You can use a notebook or phone app for this.  Keeping track of the machines you use and the weight, reps, and sets you achieve during each visit gives you very real, visual indicators of your progress, even before your body shows it.

Rest – Again, this is important in general to your overall health.  Getting 7-8 hours of sleep is imperative for general good health, and studies prove that it also impacts successful weight loss and management.  It is also important to rest between sets during your workout.  For beginners, about 60 seconds between sets is reasonable.

Integration – Make sure your regime includes a balance of cardiovascular exercise and weight training for the best results.  As I mentioned in the first article, these processes are different but complimentary so integrating both will give you greater results.  Receiving some instruction before using weights is a good idea.  Consulting a trainer is one way to achieve this.

End your session on a machine or piece of equipment with a nice wipe down. This might seem trivial, but we are discussing your health and well – being and we all know that sanitizing decreases the spread of germs. Besides, you don’t want to carry any sweat but your own home on your gym shorts, do you?

Nice always wins.  Time at the gym is often “me” time for us.  Being focused and full of determination is great, but don’t forget the important social aspect.  You are part of a community; one that can be supportive and affirming as you progress in your journey to a healthier you. As your gym friends, we want to help you celebrate your victories!

Drink – Hydration is a must! Make sure you have your water bottle handy because it is so important to replenish as you ‘get your sweat on’!  You should strive to drink 64 ounces of water a day anyway, why not take advantage of the opportunity and do your body double good?!

Schedule – Make sure you stick to a regular schedule of exercise and eating so you can experience the greatest benefits from your efforts.

I hope these tips are helpful to you and thanks for being my Fitness Friends! Next up, I will share some ideas for exercises for beginners.  Until next time, remember that I am only a comment, message or phone call away if you need any help or encouragement.  Remember to keep moving!!!