Alter Ego Fitness > Members > How to Get the Most Out of Your Membership

How to get the MOST OUT OF YOUR MEMBERSHIP

The basics of stretching and warming up:
Warming up is very important before doing any form of resistance training. A proper warm up will enable you to get the most out of your training session and helps to prevent injuries. A five minute walk, jog, or bout on the elliptical trainer or bike will get the heart pumping and blood flowing to your muscles. Also, your first set should be light in order to ensure that your target muscle group is warmed up and ready to perform.

Why you should consider resistance training:
Resistance training is important for many reasons. For starters, you will strengthen your muscles, tendons, ligaments and bones. Resistance training also burns lots of calories, up to 500 an hour! Remember the old adage “If you don’t use it, you’ll lose it.”? Well this is true when it comes to your muscles. Resistance training is an excellent method for counteracting the effects of aging and keeping your muscles strong and lean.

The benefits of cardiovascular training:
Cardiovascular training cannot be overlooked. The heart is the most important muscle in the human body. The heart’s job is to take oxygen laden blood from the lungs and pump it throughout the body, and then take carbon dioxide laden blood back from the body and pump it to the lungs where it is exchanged for more oxygen. The heart works better and more efficiently when consistent demands are placed upon it, and we place demands on our heart by doing cardiovascular training. Consistent cardio will lower your risk of heart disease and make you feel better and more energetic.

Cardiovascular versus resistance training: Which should you do first?
This is a matter of preference, however, most prefer to do resistance training before their cardio training. The reason for this is that cardio training depletes the muscles of glycogen which is an important source of strength and energy during resistance training. Some choose to separate each type of exercise by doing each on different days or different times of the day.

How many days a week should you work out?
This is also a matter of preference and depends on what your goals are. A good starting point is 3 days each week for 1 hour. This should be broken down into 30 minutes of resistance training and 30 minutes of cardio training. You can increase from this point depending upon what your goals are.

Fat loss or weight loss, and what happens to your body when you first start a training program?
Your body begins to change at the cellular level, allowing more energy to be released with less oxygen. Your heart and capillaries become stronger and more dispersed in order to allow a more efficient flow of oxygen and nutrients. Your muscles, tendons and bones involved with this activity also strengthen to accommodate a better proficiency at performing this activity. In time, your body releases unnecessary fat from its frame and your stride and gait become more efficient. Your resting heart rate and blood pressure drop.

Do I need supplements?
Scientific studies show that in addition to maintaining proper health, physical and mental performance may be enhanced with sports nutrition supplements. The great majority of us don’t eat a balanced diet and we may need dietary supplements to give our body the necessary nutrients it needs to function at the highest level.

GYM ETIQUETTE

The gym can be a confusing place when you first start.
It’s not unusual to be concerned about learning to fit into the gym environment. How do I share machines with someone? How do I know when it’s my turn to use a treadmill? How do I get help if I need it? All of these are common questions members ask during their first month or two with us. The following guide should help you get started, or you can simply ask any staff member you see if your question is not included here.

How do I get a locker or towel when I visit the gym?
Lockers are first come, first serve, but we have plenty available. You need to bring your own lock. We also have lockers reserved for rental. Just ask the front desk for more information. Most of our members bring a towel from home. If you prefer, however, you can rent a towel from us for $1 per visit. Towels are available at the front desk from any staff person.

How do I set up an appointment for my first free workout with a trainer?
We want you to get started properly by having a trainer show you how to use our equipment and help you set up your own workout program. Everyone has different levels of experience and needs, so we offer a free session with a personal trainer to help introduce you to our gym and to answer any questions that you may have. To schedule your workout and to find out what help you may need, ask any trainer or stop by the front desk. Please try to keep the appointments you set since last-minute cancellations or no-shows are hard on staff scheduling and your fellow members who desire help. We have excellent personal trainers who are here to help you reach your training goals. Ask about our personal training packages.

How do I work in with others on the gym floor?
If you wish to share equipment with another member, simply ask, “May I work in?” When you take your turn, finish your set or exercise in a timely manner and then allow others to share. A common rookie mistake is to use a piece of equipment and then rest on it between sets. This doesn’t allow others to share and slows down the pace of the gym. To rest, remove yourself from the piece you are using and be aware that others may wish to use the piece or bench you are happily resting on between sets.

When do I know it’s my turn to use a piece of cardio equipment?
We recommend that you match your use to the time of day and the piece of equipment you want to use. Our busiest times are usually in the early evening after work. If you’re one of those members who want a fast 20 or 30 minutes and then go home, you’ll be fine. If you’re one of those who likes a long hour walk on the treadmill, we suggest you come a little before or a little after the rush hour. We don’t set time limits on the equipment, but we do recommend that members use a little common sense when it comes to setting their workout time. We also do not use sign-up sheets for equipment since we usually have enough of everything available. If you are waiting for a specific piece, however, simply let the person currently on the machine know that you wish to go next. If you need assistance, staff is always available and willing to help you get to the machines you need for your workout.

What is that piece of equipment?
It takes a while to learn all the pieces of equipment and what each one does. If you have a question about any particular piece, ask a staff member to show you how it works. Any trainer on the floor can tell you if that piece makes sense for the workout you are doing.