Keeping Productive in a Packed Fitness Facility10 Ways to Beat the Crowd
by Will Praht
Okay so you show up to workout and every machine is taken at your fitness facility. Now what to do? Not even a bike, treadmill or stepper open. Don't just sit and wait, activate, and don't use this as justification to skip today's workout, get a head start on your workout with these helpful tips.
10 Workout Guidelines For A Packed Facility
1. STRETCH
Limber up and warm up those muscles doing a series of stretching routines in order to get the muscles prepared for the forthcoming workout. Make sure and target all the large muscle groups using both standing and prone stretches. If your into yoga or Tai Chi now is a good time to use your knowledge to your advantage.
2. RUN
Many facilities today have a track circling the workout area inside or out, use it to your advantage. If no track exists, take it around the block or up the street and back. Mall location, how about around the perimeter of the mall. The combination of movement and fresh air will get the blood circulating and the heart going to put you in a super ready workout state. Don't like the idea of running alone recruit a friend or another person waiting on working workout you may know from workout conversations.
3. ISOMETRIC EXERCISE
You can start your workout with exercises requiring only the body or a wall as resistance instead of a machine. Exercises such as push ups, wall push ups, calf raises, squats, lunges, and many more.
4. HOW BOUT THOSE ABS
Ab work is always available and does not require the help of a machine. Use a fitness ball or just get down on the floor for a series of crunches, bicycles, leg raises and other great ab work. Come on you know you've been wanting to get in that extra ab work anyway, here's your opportunity.
5. CORNER A TRAINER
Okay so you have always wondered about your technique, the proper function of a certain machine, or why everyone seems to have a different form than you on a certain machine. Now is the time to ask the experts. Use the free time to build your depth and knowledge on training technique and function. Good trainers love to share their knowledge.
6. DUMBBELLS ANYONE
Dumbbells are almost always available. Don't tell yourself your exact weight isn't available use another weight and modify your number of reps. This not only gets your blood going but helps jump start stagnant workouts. You can get a full body workout with dumbbells, some examples of dumbbell work are: weighted lunges, farmers walk, lateral side raises, curls, dumbbell squats, military press, and many more.
7. WORK OUT THE TENSION OR GET HOT
Many facilities have sauna and spa options. Maybe you need to work some of that tension out in the spa or cleanse the pores and rejuvenate your body in the sauna. Be aware of all the options available to you at your facility.
8. CLASSWORK
Check out any other classes that might be going on and slip into the back for about 10 or 15 minutes until the machines free up. Usually no one even notices your coming and going so you don't have to worry about disrupting the class.
9. STAY ACTIVE
The temptation will be to get into a conversation with others waiting on machines also. Don't do it. Most people when engaged in these conversations have a tendency to begin a focus on the conversation rather than the workout, once the conversation has commenced pre-workout. Don't let it take you from your pre-determined workout in order to keep the conversation going. Workout conversation is okay just don't let it dominate the workout.
10. ASK AND YE SHALL RECEIVE
Many machines require a rest period between sets in order for you to allow your heart rate to resettle. Because of this it is appropriate to work-in with another person, alternating sets which gives you about the right amount of time for recovery before your next set. Don't be afraid to ask to work-in, it is my experience that most people are more than willing to share a machine with someone. Realize however that not all machines are work-in friendly, only request to work-in on appropriate machinery such as selectorized machines (those which change weight with a pin), some plate loaded or hydraulic equipment , that can be easily adjusted to accommodate both parties.
Now that you've got the options, use them to maximize your time and workout the next time you show up to a packed house.
