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If you have just joined Virgin Active, a hearty welcome and congratulations on your excellent choice and impeccable taste.
We know you can't wait to get started, but we also know that joining a new health
club can be quite intimidating. So let's take you through the basics of gym life, such as what to do when you get there for the first time, how to behave, what to wear and where to start.
Your first visit
What to wear
Have a plan
Learn how to use the equipment
Use good form
Good manners
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Your first visit
We know that joining a gym for the first time can be intimidating. All those trim and toned bodies who look like they know exactly what they are doing. But don’t fret, because at Virgin Active we have it all sorted. On your first visit as a member, we will take you through the Ready-set-go system - an hour long (optional) free induction session where we assess your level of fitness and wellness (no, we won't tell you how out of shape you are or make you run on a treadmill to see how (un)fit you are. We will simply put you on the right track with the right exercise plan and pathway to your succcess based on your health and fitness goals. And because we want to keep you motivated, we will review this plan after four weeks, free of charge.
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What to wear
Choosing the right gear is important for your exercise pleasure. Here are some general guidelines:
- Think comfort. Shorts, T-shirts, whatever strikes your fancy. Choose clothes made from stretchy fabric that you can move in.
- Wear the right shoes for your activity. For weight training and low impact activities, consider a cross-training shoe or a walking shoe. If you're going to be running, you'll want a running shoe so your feet will have plenty of support.
- Be picky about your socks. If they're too thick or thin you could get blisters which can ruin a good workout.
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Have a plan
Rather than just showing up at the gym and randomly picking machines or aerobics classes, have a plan before you walk through the door. This may simply mean educating yourself on how to use the equipment and knowing what equipment to use to achieve your results. Booking a session or two with a personal trainer may be useful. Otherwise, why not have a look at our basic programs for some insight. Click here for a beginner's workout.
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Learn how to use the equipment
If you don’t know how to use the equipment, either study the diagrams on the machine or ask one of our fitness staff to show you. Most gym-goers will be willing to help too. If you prefer group training, get to know what the different classes offer and pick the ones that will work for you. Learn how to monitor your intensity. Many beginners don’t know how much they can handle and end up over-exerting themselves, especially on the cardio machines. This may cause them to throw in the towel soon after they have joined, or they may end up injuring themselves.
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Use good form
Good form is different depending on what exercise you're doing but, in general, it includes the following:
- Don't swing your weights. Unless you're doing a sports specific workout, use slow and controlled movements. If you have to heave the weight up, it's too heavy.
- Don't drop or throw the weights down. That's only good for breaking a toe - yours or someone else's. If you're using a heavy weight, have a spotter nearby to help you.
- Don't lock your joints. When you get to the end of a motion - like a squat - keep your joints soft to avoid hurting yourself.
- Don't slump. Keep your stomach muscles engaged at all times during exercise and stand up straight to avoid injury.
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Good manners
Ever found yourself waiting at the chest press machine because someone decided to do a million sets? There may not be rules posted around the gym for how to act, but there are some unspoken rules worth bearing in mind to make your own and others' gym experience more pleasant. Here are a few of them:
- Share. Someone on the weights floor may have asked you if they could "work in", only to have you staring blankly back at them. What they meant to ask was that if you're doing multiple sets on a machine, they want you to let them work during your rest periods. This may not always be practical, but it's nice to offer.
- Clean up after yourself. We have cleaning staff who see to it that our clubs are spotless at all times, but they cannot be expected to stand beside the machine you're working on to wipe it down once you have finished. Always bring a towel with you (and use it), and wipe the machines down with the paper towels provided once you have finished.
- Leave no trace. (In gym lingo, this is referred to as "stripping your plates".) You know the guy who loads the leg press with a million pounds and walks away, leaving you cowering under the weight trying to unload it? When using a plate-loaded machine, be sure to put them away when you're done.
- Don't hog the treadmill. Some cardio machines have time limits during busy hours. They are there for a good reason. And you're not fooling anyone by throwing your towel over the display. Keep to the time limit so that everyone has equal access to it.
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