A Beginner’s Guide To The Gym
Sponsored by Saint Peter’s Healthcare System
Just getting started at the gym? This map will help you strategically navigate the fitness center floor so you can target four crucial types of exercise:
Endurance
Your goal: Increase your breathing and heart rate with aerobic activity.
Circuit:
- Treadmills: Try walking briskly on a comfortable incline or lightly jogging.
- Stationary bikes: Pedal while maintaining a steady but increased heart rate.
- Other endurance equipment includes:
- Elliptical
- Stair-climbers
- Rowing machines
Strength
Your goal: Make your muscles stronger by lifting weights.
Circuit:
- Free weights: Also known as dumbbells, free weights require more muscular stability than a weight machine. Start with two light weights as you practice bicep curls, shoulder presses, and tricep extensions.
- Mats: Try working against your own body weight with lunges or squats. You may also use a stability ball, which can help with core exercises.
- Studios: Scan your gym’s instructor schedule for classes focused on strength training.
Balance
Your goal: Improve your balance to prevent falls, which is a common risk for older adults.
Circuit:
- Mats: Practice standing on one foot, then the other. Or try holding a side plank for 15 seconds on each side.
- Studios: Scan your gym’s instructor schedule for yoga or tai chi classes.
Flexibility
Your goal: Stretch your muscles to give you more freedom of movement.
Circuit:
- Mats: You can stretch all areas of your body here.
- Studios: Scan your gym’s instructor schedule for yoga classes.
If you are unsure about how to properly use a machine or perform a particular exercise, ask a member of your gym’s training staff.
© 2000-2019 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.
