Article By: Mary Lynn Mitcham
New to the exercise game? Brush up on how to behave at the gym with our handy guide.
There are countless books that can help you choose the right fork or the right clothes for any occasion, but wh
The following guidelines can save you embarrassment at the gym, pool, yoga studio or when running. Learn tips for how to dress, use equipment and deal with space issues. You'll have a better workout — and more fun — as a result.
Laws of the gym
Class newbie
New to your fitness class? First-timers are easy to spot, so don't wait for the leader to single you out. Annemarie Miller, a group fitness training manager at New York Sports Clubs, recommends introducing yourself to your instructor and telling him or her that you are new. A good teacher will help you get situated and demonstrate some of the moves beforehand.
Take a short shower
Keep showers to five minutes or less during peak hours: Before work, during lunch and right after work. Time-saving hints: Shave at home and skip washing your hair.
Sauna attire
In coed steam rooms, wear a bathing suit. But if you're sweating it out in a single-sex sauna, anything goes. For your own sanitary protection, bring a towel to sit on.
Don't be late
You get a five-minute grace period to arrive after an exercise class begins (especially yoga classes). If you're a few minutes late, find a spot in the back and try not to disturb anyone. Being more than five minutes late is considered rude in some circles (plus you'll miss the warm-up, which can lead to injury).
Taking turns
Why is that buff guy staring you down on the chest press machine? He doesn't want your phone number, he wants to "work in," or share the machine. Your answer should always be yes. Instead of resting on the bench between sets, get up and let him use the equipment. (Don't, however, be pressured into rushing through your set.) If the gym is crowded, most facilities post a time limit — usually 30 minutes — on cardio machines.
Pool politeness
Most public pools require swim caps to prevent liberated hair from stopping up the drain. Keep splashes to a minimum, and don't crowd the lap lanes. Most pools allow two or three swimmers per lane, but check with the lifeguard if there is any question. Last but not least, avoid loud talking. Your fellow swimmers usually want some peace and quiet!
Wipe it down
No one likes to mount a sweaty stationary bike or elliptical trainer. As soon as you're finished with a piece of exercise equipment, wipe it down. Most gyms provide disinfecting spray and paper towels for that very purpose.
Touchy trainers
Personal trainers should only touch clients for three reasons: manual stretching, safety and to show which muscles are working. And a pro will ask before getting touchy-feely. If you're not a fan of hands-on relationships, say so. A firm, "I'm not comfortable with this physical contact" should do it. If that doesn't work, try a not-so-polite "Back off please!" and/or consult your gym manager.
Yoga decorum
Make space
Yoga classes can get crowded, but try not to invade your neighbor's space unnecessarily. Place your mat at least an arm's length away. On the other hand, if the room is filling up, politely make space for more people if you can.
Modesty rules
Short shorts and revealing tops are better left at home. "You get into some pretty wild positions in yoga, and inappropriate clothing can be distracting to you and the class," says Marti Foster, a senior instructor at The Yoga Solution in San Jose, California. Yogis often wear stretchy tank tops and close-fitting pants or capris.
Neat feet
You need to do yoga barefooted for better traction and balance, so try to keep your feet nicely groomed and clean, especially in studios where mats are shared.
No calls, please
Turn off your pagers and cell phones. No one appreciates 21st-century technology intruding on centuries-old yoga meditations.
Running rules
Passing protocol
When running outdoors, run opposite the traffic, keep to the right of other runners and pass on their left.
Personal space
Never run on someone's heels. Pass quickly or hang back if you're not ready to pass. If you're the one being passed, slow down so others can move around you quickly.
"Drive" safe
"Treat yourself like a vehicle," says Susan Kalish, former executive director of the American Running Association. "Look both ways when crossing, and stop at [red] lights and stop signs."
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