• If you will be using any of the cardio equipment such as treadmills, stair climbers or elliptical trainers, or taking cardio classes, you will need athletic shoes with good arch support and cushioning. Close-toed shoes are always required in a gym for safety, but you will not need the cushioning and support for the strength equipment or weight training classes. 
  • Wear clothes that you can move in and sweat in. Layers often work well. 
  • Plan on drinking lots of water! Most gyms have a water fountain or a place to buy water, but you are always welcome to bring your own water bottle.

Equipment

Before you start working out, it is important to know how to operate each machine and how to change the settings to fit your body. Don’t be afraid to ask gym personnel or experienced members for help.

Cardiovascular Equipment

Cardiovascular equipment exercises the heart and lungs, focusing on improving the body’s capacity for aerobic activity and endurance. There are several types of machines available, including treadmills, stationary bicycles, elliptical trainers and stair climbers. Depending on the machine, you can select different programs, set the level of difficulty, change the incline and monitor your progress.

Strength Equipment

Just as the cardio equipment exercises the heart and lungs, strength training equipment and free weights and exercise bands target specific muscle groups. Training information is available on the Internet and at the library, through classes and personal training by gym staff.  

Depending on the machine, you will make various adjustments, such as seat height, before you begin using it. The general rule is: to increase endurance and strength, perform more repetitions with lighter weights, and to increase muscle size and strength, perform fewer repetitions with heavier weights.

Flexibility Training

Stretching is an important component of fitness, especially after a cardio or strength workout. At the gym, you may take classes which include stretching exercises for each muscle group or classes such as Pilates and yoga that focus on flexibility.