STRENGTH IN KNOWLEDGE:

GOLD'S GYM TIPS for a
BETTER WORKOUT
By Nagesh Shirsath - Asst. Manager Fitness Training

GGX Class Schedule for June 26, Thursday:

AM:Body Step (Bel) -8:30am-9:30am
PM:Spin Bike (Gerald) - 5:15pm-6:15pm
Pilates (Ella) - 5:30pm-6:30pm
Boxercise (Jasper) - 6:30pm-7:30pm

                                                                          

EITQUETTE: 8 Rules of Gym courtesy
We polled our members to see what tops the list of fitness faux 
pas. Here are the big 8, plus advice from our experts on how to keep them from ruining your workout.

                                                       Rule 1: Keep it clean
Wearing the same unwashed workout clothes for a week: not the best way to make friends. Choose athletic attire in breathable cotton or moisture-wicking fabric, and use a high-octane antiperspirant to keep odor at bay. Don't be afraid to administer an occasional sniff test: if you can smell yourself, so can others. Skip the heavy cologne or perfume, too; others may be allergic. When a fellow exerciser's fragrance is overwhelming — like knock-you-off-the-treadmill potent — talk to someone at the front desk, e-mail the club, or slip a note in the suggestion box, says Mike Ryan, a Los Angeles-based celebrity trainer and member of the Gold's Gym Fitness Institute. "Any way you can communicate with management makes for a better environment."

Rule 2: Give people their space

"Don't train on someone's lap," Ryan says. In the stretching area, free-weight room or in group-exercise classes, where lots of people share one space, keep a jumping jack-size distance from the person next to you. Otherwise, "you could accidentally get a dumbbell in the face," says Corry Matthews, a Virginia-based trainer and member of the Gold's Gym Fitness Institute. And make sure to watch where you're going as you navigate the gym. If you're caught up in a conversation as you're walking around, you can lose track of where you are and accidentally bump into a wall, a machine, or someone else's workout.
                                                           
                                                       Rule 3: Play nice on the machinesent, 

When it comes to equipment keep a couple things in mind:

• While resting between sets, don't remain on the machine, especially if there's a line to use it. Get up and invite others to work in to your sets. And if someone's hogging the machine, ask if you can share.

• Unload weight bars when you're finished, and return free weights to their homes. It's just plain rude to leave weights lying on the floor where people can trip over them. If the leg press you're approaching is still loaded, politely ask the previous user to remove the weights if they're too heavy for you to lift, Matthews says.  

Rule 4: Use your inside voice

Training requires intensity, and loud conversations on the gym floor can ruin a set of reps. Save fraternizing for the locker room, or wait till you're outside the gym to finish your talk. The same goes for cell phones. Just turn them off; if you're able to talk on your phone, you're probably not getting a good workout. Likewise, keep loud grunting or moaning to a minimum. Sure, you're exerting yourself and that's expected — but sounding as if you're in labor can be annoying and distracting to others. Feeling like you're the victim of another member's noise pollution? "In any situation like this, it's best to go to a manager and ask them to handle the situation without bringing up your name," recommends Joy Weaver, etiquette expert and author of How to Be Socially Savvy in All Situations (justaskjoy.com). "You don't want to make an enemy or make the other person feel uncomfortable."

Rule 5: Respect your peers 

The gym is a great place to meet like-minded people who share your same goals, but it's not a pickup joint. It's not cool to try to chat up someone who's in full sprint mode, particularly if he or she is jamming to music, watching TV or reading. "These activities send a clear message that they're not interested in human interaction right now," says Caroline Tiger, author of How to Behave: A Guide to Modern Manners for the Socially Challenged. Still, if you're set on conversing, Tiger recommends fishing for a cue. "If you make eye contact and they wave and remove their earbuds, you're all clear. But if they nod and go back to working out, give them space." If you do get the green light, Weaver adds: "Sincerity and genuineness are your best bet, instead of one-liners. Make friends first and see where it goes from there."

Rule 6: Keep your sweat to yourself

Is there anything grosser than stepping onto a machine that the last user has left soaking wet? So lead by example: Wipe down the equipment with a towel and cleaning solution before and after using them, no matter how much you perspired. If you see someone leaving a pool of sweat behind, feel free to politely ask the person to towel it off. "Remember, it's never exactly what you say, it's how you say it," Weaver says. But if the person is sending bad vibes — you'll be able to tell by their body language — just clean it off yourself.

Rule 7: Keep your opinions to yourself 

The only person who should correct someone's form is a gym employee. "Despite its setting in a public space, working out is a very personal thing. Bodily functions are involved. So is self-esteem," Tiger says. "By offering advice, you're invading a personal bubble." And you're being presumptuous. If someone offers you unsolicited advice, a simple "Thanks" is in order.

Rule 8: Leave something to the imagination

After you hit the showers and apply lotion, it's time to cover up. "You have to figure that the majority of people in the locker room will feel a little uncomfortable being so close to someone they don't know very well who's entirely naked — and why make people unduly uncomfortable?" Tiger says. "That means putting on underwear before sitting on a bench, putting on clothes if you have a conversation and keeping exhibitionist tendencies to yourself."

http://www.goldsgymbeaconsfield.com/index.php?page=news_health

What is GGX?

Group X stands for Group Exercise. At Gold’s Gym, Group X consists of members coming together in classes led by experienced, certified instructors, putting exercise and music together in a structured, comfortable environment where participants are coached toward a common goal.
The Benefit of Gold’s Group Exercise (GGX)

Group Exercise, or GGX, as we call it in the Gold’s Gym system, encompasses a wide variety of fitness programming to meet your needs. Some of the classes we offer include step aerobics, body sculpting and yoga, pilates, spinning. The rooms are clean, climate controlled and designed to accommodate the needs of large groups of people.

Gold’s Group Exercise (GGX) offers a variety of classes that improve strength, flexibility, cardiovascular conditioning and body composition. You don’t need special skills or training to be involved with our wide variety of group exercise classes, and the schedules will fit right out for you with up to 50 classes per week you will experience the real calories burning through our Aerobic room, and Spinning room.
With a high energy music, also our top experience Gold’s Group Exercise (GGX) instructors leadership, and lot of fun, the classes provide an excellent way to burn calories and provide the cardiovascular conditioning and stretching that helps lead to toning & firming. Each program is carefully designed to deliver a simple, fun and effective social experience independent of barriers like gender, age or fitness level.
Gold's Gym offers a variety Group Exercise Classes (GGX) for you to enjoy which are included as part of your membership. These provide a fun and energetic way of improving your fitness.

GGX Schedule for Tuesday, June 17:

AM: Body Pump (Bel) -8:30am-9:30am
PM:TRX (Roger) - 5pm, 5:30pm, 6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Body Pump (Ella) - 5:30pm-6:30pm
Pilates (Ella) - 6:30pm-7:30pm

GGX Class Schedule for June 14, Saturday:

AM:Spin Bike (Roger)- 8:30am-9:30am
TRX (Roger) -9:30am-10:30am
Body Pump (Ella) - 8:30am-9:30am
Yoga (NJ) - 10:00am-11:30am

GGX Schedule for Monday, June 9:

AM:Spin Bike (Gerald) - 5:45am-6:45am
Yoga (NJ) - 8:30am-9:30am
PM:TRX (Roger) - 5pm,5:30pm,6:00pm
Spin Bike (Aaron) - 5:15pm-5:45pm (Beginners)
Spin Bike (Aaron) - 6:00pm-7:00pm
Body Step (Bel) - 5:30pm-6:30pm
Zumba (Nats) - 6:30pm-7:30pm

What is BMI?-Body mass index (BMI) is one method used to estimate your total body fat. This helps to determine if your weight is within the normal range, or if you are underweight or overweight.

Body mass index (BMI) is one method used to estimate your total amount of body fat. It is calculated by dividing your weight in kilograms by your height in metres squared (m2).

Differences in BMI between people of the same age and sex are usually due to body fat. However, there are exceptions to this rule, which means a BMI figure may not be accurate.

BMI calculations will overestimate the amount of body fat for:
body builders
some high-performance athletes
pregnant women.
BMI calculations will underestimate the amount of body fat for the elderly, and for people with a physical disability, who are unable to walk and may have muscle wasting.

BMI is also not an accurate indicator for people with eating disorders like anorexia nervosa or people with extreme obesity.

BMI is not considered the best measurement of weight and health risk. A person’s waist circumference is thought to be a better predictor of health risk than BMI.

BMI and children

The healthy BMI range for adults is 18.5 to 24.9. However, children are constantly growing, which makes it difficult to have set values for BMI cut-offs. For adults who have stopped growing, an increase in BMI is usually caused by an increase in body fat. But as children grow, their amount of body fat changes and so will their BMI. For example, BMI usually decreases during the preschool years and then increases into adulthood.

For this reason, a BMI calculation for a child or adolescent is interpreted differently from an adult’s, and takes into account the age and sex of the child or adolescent.

The current BMI charts for children have been developed by the US Centre for Disease Control. They are useful for the assessment of overweight and obesity in children aged over two. However, they should be used only as a guide to indicate when to make small lifestyle changes, and when to seek further guidance from a doctor or a dietitian.

Calculating your BMI

BMI is an approximate measure of the best weight for health only. To calculate your BMI, you can use the BHC BMI calculator. You need to know:
your weight in kilograms
your height in metres.

*Metric Method
Metric Body Mass Index Formula
The metric formula accepts height measurements in meters and weight in kilograms. If you know your height in centimeters only, simply divide the number of centimeters by 100 convert it to meters.

For example, a person who is 183cms tall is 1.83m tall (183cm / 100 = 1.83m).

Using the metric formula is even easier than the imperial method as it's a two step process
Multiply your height by itself.
Divide your weight in kilograms by the value calculated in step 1.
The resulting number is your BMI. Compare this BMI value with the weight status table below.

What your BMI means

Once you have calculated your BMI, you can determine your healthy weight range.

If you have a BMI of:
Under 18.5 – you are considered underweight and possibly malnourished.
18.5 to 24.9 – you are within a healthy weight range for young and middle-aged adults.
25.0 to 29.9 – you are considered overweight.
Over 30 – you are considered obese.

Some exceptions to the BMI rule

BMI does not differentiate between body fat and muscle mass. This means there are some exceptions to the BMI guidelines, including:
Muscles – body builders and people who have a lot of muscle bulk will have a high BMI, but are not overweight.
Physical disabilities – people who have a physical disability and are unable to walk may have muscle wasting. Their BMI may be slightly lower, but this does not necessarily mean they are underweight. In these instances, it is important to consult a dietitian who will provide helpful advice.
Height – BMI is not totally independent of height and it tends to overestimate obesity among shorter people and underestimate it among taller people. Therefore, BMI should not be used as a guide for adults who are very short (less than 150 cm) or very tall (more than 190 cm).
People of different ethnic groups – Asians and Indians, for example, have more body fat at any given BMI compared to people of European descent. Therefore, the cut-offs for overweight and obesity may need to be lower for these populations. This is because an increased risk of diabetes and cardiovascular disease begins at a BMI as low as 23 in Asian populations. Some populations have equivalent risks at a higher BMI, such as people of Torres Strait Islander and Maori origin.
Being overweight or underweight can affect your health

The link between being overweight or obese and the chance you will become ill is not definite. Research is ongoing, although statistically, there is a greater chance of developing various diseases if you are overweight. For example, the risk of death rises slightly (by 20 to 30 per cent) as BMI rises from 25 to 27. As BMI rises above 27, the risk of death rises more steeply (by 60 per cent).

Risks of being overweight and physically inactive

If you are overweight (BMI over 25) and physically inactive, you may develop:
cardiovascular (heart and blood circulation) disease
gallbladder disease
high blood pressure (hypertension)
type 2 diabetes
osteoarthritis
certain types of cancer, such as colon and breast cancer
depression and other mental health disorders.
Risks of being underweight

If you are underweight (BMI less than 18.5), you may be malnourished and develop:
compromised immune function
respiratory disease
digestive diseases
cancer
osteoporosis.
Body fat distribution and health risk

A person’s waist circumference is a better predictor of health risk than BMI. Having fat around the abdomen or a ‘pot belly’, regardless of your body size, means you are more likely to develop certain obesity-related health conditions.

Fat predominantly deposited around the hips and buttocks doesn’t appear to have the same health risk. Men, in particular, often deposit weight in the waist region and therefore have an increased risk of obesity-related disease.

Studies have shown that the distribution of body fat is linked to an increased prevalence of diabetes, hypertension, high cholesterol and cardiovascular disease.

Generally, the association between health risks and body fat distribution are:
least risk – slim (evenly distributed body fat)
moderate risk – overweight with no pot belly
moderate to high risk – slim with pot belly
high risk – overweight with excess belly fat.
Waist circumference and health risks

Waist circumference can be used to indicate health risk for chronic diseases.

For men:
94 cm or more – increased risk
102 cm or more – substantially increased risk.
For women:
80 cm or more – increased risk
88 cm or more – substantially increased risk.
Genetic factors

The tendency to deposit fat around the middle is influenced by a person’s genes. However, you can take this genetic tendency into account and still do something about it.

Being physically active, avoiding smoking and eating unsaturated fat instead of saturated fat have been shown to decrease the risk of developing abdominal obesity.

Things to remember
BMI is an approximate measure of your total body fat.
Being underweight or overweight can cause health problems, especially if you are also inactive.
Your waist circumference is a better predictor of health risk than BMI.