Gyms for Youth - Getting Started

What do you need to get started?

• To go to a gym, you need to become a member. Most gyms allow one time for free so you can see if you like it. Some gyms have a higher percentage of younger people than others, so it is recommended that you visit a gym before becoming a member.
• You also need good supportive shoes and comfortable clothes that you can move in and don’t mind sweating in.
• Bring water! Most gyms have a water fountain or a place to buy water. Stay hydrated!

What do you need to know before getting started?

Before you start working out, it is important to know how to operate each machine. You also need to be especially careful if dealing with weights, and make sure that you are not using too much weight. In the following section, various cardiovascular (aerobic) and calisthenics (weight training) machines are outlined to get you started at the gym. 

Cardiovascular Equipment

Cardiovascular equipment involves you in a physical activity that pumps the heart and works your heart rate. There are many cardio-based choices at the gym. Each piece of equipment usually has a diagram showing which part of the body it works on. For example, the Stairmaster is cardiovascular but also focuses on your knees, thighs, and buttocks. Depending on the parts of your body you want to work on, there are specific machines where you can isolate and work those muscles. Here are a few of the cardiovascular machines that are most commonly found.

Treadmill:

This machine is used for either walking or running. It takes the place of going on a run or a walk. The cool part is that the speed, distance, time, and incline can all be controlled.  It’s all right there in front of you and you are in control. Start walking on the treadmill and increase the speed as you feel comfortable. Once you find yourself a good pace, keep it steady. Run as long as you can.  (It is recommended that you pace your workout for a minimum of 20 minutes to get your heart rate up for a good cardiovascular workout). The trick is to be fast enough so that your heart is beating hard, but not so fast that you cannot talk. Challenging yourself on the treadmill is easy. After a run, record the distance and time of the run and the next time you use the treadmill, try to run a minute longer or a quarter of a mile further. You will be surprised at how much improvement you can make in a short amount of time.
 
Stairmaster:

This machine is another cardiovascular machine. Instead of going on a run, you will be walking up stairs on this machine. The Stairmaster will not only give you a good, hard breathing workout, but it will also work your legs. The level of resistance can be adjusted to make the workout easier or harder.

Bike:

The stationary bicycle is exactly as it sounds— It’s like going for a bike ride in one place.  This machine, unlike the treadmill and Stairmaster, is a seated exercise. It is hard work and also strengthens the legs, especially the thighs. The advantage of the stationary bike is that you can adjust the level of resistance to your liking. Before getting started, it is important to adjust the seat to make sure you have enough leg room to pedal. There is usually a circular knob with a plus on one side and a minus on the other that will control where the seat is positioned. Also, something to be careful about is the footholds on a stationary bicycle. You want to make sure your feet are securely placed and are not going to slip out and cause you to scrape your leg!

Calisthenics Training

Cardiovascular machines give you a great exercise and also work the leg muscles, but do not make stronger arms, back or stomach. There are specific non-cardiovascular, calisthenics strengthening machines used to work your general muscle groups. You should choose which ones you want to use and keep track of how many repetitions you do and at what intensity you do them.

            Remember, if you are looking for:

Muscle Stamina – use less weight and more repetition
Muscle Strength – use more weight and less repetition

Arm Strengthening:

There are many machines that strengthen the arms. Most require some type of resistance that involves pushing or pulling. Be sure to read the instructions for each machine and start with a small amount of weight. If you are unsure of which machine to use, pushups are always a great and easy way to work your arms!

Back Strengthening:

There are many machines that strengthen the back. Some twist and some bend and some involve arm movement. Be careful of your back’s position. Hunching over while using one of these machines can lead to injury.

Abdominal Strengthening:

Abdominal exercises are the best way to get that flat stomach. Some gyms have special ab machines but you can always rely on good ol’ crunches! Most gyms have an area where you can pull out a mat and do a set or two of crunches. Record the number you do so you can keep track of your progress.

There are different variations of crunches that you can use to your advantage:

Classic crunch:  Lie on your back and raise your torso straight up to the sky. (Remember to support your neck with your hands.)

Left/Right:  Isolate each side of the abs by doing first a set to the left and then to the right.  Don’t arch your back!

Pilates crunches:  Raise the opposite knee to your head for each crunch, switching knees on each contraction.

Legs in the Air:  Holding the legs in the air for crunches isolates the upper abs. You can also hold the legs out straight about an inch of the ground to isolate the lower abs.

Advice

Beginners should know that it only gets easier. The more regularly you go, the easier it is to make the gym part of your routine. Also, gyms are there for the entire community to enjoy, so it is important to be respectful in them. 

Experts should know that going to the gym a lot is great! In the gym, like in any other sport or form of physical activity, you can always challenge yourself. Maybe stay on that treadmill a couple of minutes longer or pick up the pace.

Additional Tips: 

• Keep a fitness journal. Keep track of your progress or lack thereof. Set yourself reasonable yet challenging goals!
• Reward yourself for going to the gym! 
• Make a set schedule (for example, Wed., Sat, Sun.)  On the weekend, put your gym clothes on first thing after you get up, have a healthy breakfast, and head out to the gym. It is such a great way to start your day and actually gives you more energy throughout the day
• Stay away from free weights unless you really know what you are doing