If you have never been to a gym before then the idea might seem a little scary, so this is my beginner's guide to the gym that will hopefully help convince you that there is nothing to fear.
One thing you may be nervous about is that there are lots of different types of equipment in the gym, so you may worry about looking silly if you do not know how to use it properly.
However, all gyms will offer an induction, which is when one of the members of staff takes you around to show you how all the equipment works (in fact inductions are often compulsory for new members).
Remember that for the staff, inductions are part of what they do for a living and so you must take advantage of the opportunity and not be shy - ask all the questions you need to in order to make sure you understand how to use each piece of equipment properly and safely.
The instructor showing you around may also be willing to suggest the settings and programmes you should use for each piece of equipment given your current state of health, level of fitness, and the things you tell him or her that you want to work on (e.g. weight loss, stamina, strength, upper body, lower body).
In fact they may even be able to draw up a complete exercise programme for you that will help you achieve your aims (this may cost extra but could be included in your membership fee).
Inductions are normally done at a pre-arranged time, so do not assume you will just be able to turn up at your nearest gym and start using it immediately - make enquiries first to find out when you can be inducted.
Another potential fear-factor with gyms is that you may have seen them portrayed in movies and on television containing only very fit, very beautiful people - this could seem quite intimidating if you are not in great shape yourself!
In reality though, unless you are going to an exclusive or specialist gym (perhaps one for keen bodybuilders), you are likely to see people there of all sorts of sizes, shapes and ages, so try not to worry about feeling self-conscious.
Also remember that every existing gym user had to experience their first time!
Before you leave the house and head for your nearest gym though, do make sure you are properly prepared.
Even though you will be anticipating getting hot and sweaty and so will not want to wear your finest party clothes, do not use that as an excuse to wear things that are old, dirty and worn-out.
Admittedly I have said there is nothing to be self-conscious about when you go to the gym, but that will not be true if you turn up looking and smelling like a tramp.
Gyms are full of reflective surfaces and the equipment is sometimes packed in quite close together, so there will be nowhere to hide if you look or smell bad, leading you to feel self-conscious. Also know that running in worn-out trainers could do you physical damage - wear appropriate footwear.
This does not mean, of course, that you have to turn up in expensive designer sportswear - just wear something presentable, that fits you, and that is stretchy or loose enough to allow you a sufficient range of movement.
You can buy wick-away clothing (it helps transport the sweat away from your skin) relatively cheaply if you look around, or fairly inexpensive cotton clothing will often be fine too.
You should also have a drink with you - water contained in a suitable bottle will adequate in most cases - and many gyms encourage you to also have a small towel that you can use to cover the equipment and wipe it down after you have finished.
Do bear in mind that if you are going to wipe the equipment down with your small gym-towel then you may not want to also use it to wipe your face!
However gyms will often supply anti-bacterial wipes to disinfect the equipment after use - not everyone uses them though so please make sure that you do use them if your gym has them.
Another useful piece of equipment is an MP3 player as listening to music has been shown to help people to exercise more effectively (one example is this study about the effects of music tempo on cyclists ).
The tempo of the music needs to be reasonably fast - about 120 to 140 Beats Per Minute (BPM) is recommended. Many gyms will have their own piped music or televisions showing music video channels, but having your own entertainment will ensure you get to listen to something that appeals to your own tastes and that has the right tempo.
Also consider whether you need to take a larger towel, change of clothes and shower-gel, as many gyms will have facilities for showering and changing which will be particularly useful if you are not going straight home after you have finished.
Consider the security of your belongings too - does the gym have lockers and if so do you need loose change to operate one? Do you need to take additional belongings with you in the first place?
For reasons of health and safety many gyms will not allow you to take bags into the actual equipment rooms with you so do not count on being able to keep your belongings in sight.
Finally, do not forget your money and/or membership card or you will not be allowed in! Nevertheless gyms are generally friendly, sociable places and can be a great place to de-stress at the end of a hard day - so please do not fear the gym.
Written by Doug McCarthy © 2014.
Please visit my website LeanerFitterYou.com for more articles aimed at beginners and novices, explaining the basics of healthy diet and exercise.
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