The five essential rules to gym fitness

Before we start getting on to Number 1, let me tell you who this is not for.

• It's not meant for an experienced personal trainers with years of gym practise under their belt to think this is what I should be doing in the gym.
• It's not meant for the experienced gym user, who has spent many years getting into great shape and knows their way around the gym and how to use equipment.
• It's not meant for somebody to say this is not how to exercise.
• Its not meant for Body Builders, Weight Lifters, CrossFit

Now let me tell you who it is for:

• Somebody who goes to the Gym.
• Somebody who does not go to classes.
• Somebody who needs guidance to reach specific goals in gym fitness.
• Somebody who is unsure in how to train effectively.
• Somebody who has not the finances to use a personal trainer and needs help.
• Somebody who goes to the gym is is just unsure who to use the equipment and how to get the most from it.
• Somebody who feels afraid to ask the best way to get fit.

These five rules will allow you to train for Longevity - Not Body parts or looking good, but the most important part of any program, the need to continue training.

In short ...

• Attend
• Wear a watch
• Create a Circuit
• Recover
• Train for Performance
  

Rule No 1 - Plan your weekly attendance

The average visit to a gym is 1.2 per week nationally. You need to increase attendance.

• First rule of gym fitness is plan your attendance at the start of each week. Make a mental note of the days you MUST attend and stick to it.
• Use the days you don't attend as REST DAYS.
• Make sure you visit the gym with a pre program (circuit) already thought out.
• Know exactly how long you want to be in the gym.
• Decide on the intensity that you will be working at. Not all days that you visit the gym should be worked out to the max.

Rule No 2 - Wear a good quality sports watch / fitness tracker / Timing platforms

A watch and time will be your best training partner. It will bring an added focus to each session and will take away the boredom factor of any visit.

• Use a watch to time a circuit that you create.
• Use a watch to time your self with the amount of reps you can do in a fixed period of time (As Many Reps As Possible)
• Use a watch to time a friend.
• Do not use a phone to record timed circuits.
• Use the displays on equipment to record times.
• Use a heart rate monitor for maximum effect.
• Record everything you do.
• Photograph evidence as a reminder to previous attempts.

Rule No 3 - Create a circuit from the equipment on offer

Now you are wearing a watch it is possible to create an infinite number of gym circuits. Look at the equipment and your gym layout.

• Use equipment you like to use, like the treadmill, Upright Bike or Rower.
• Mix up circuits for variety with weight stations .
• Set distances in your pre program.
• Avoid equipment that is always busy and unavailable
• Use body weight exercises and mix them between CV equipment
• Use your water bottle to write down your circuit on (pic right)
• Avoid complicated routines.
• It is essential to time the circuits.
• Decide on the intensity before each circuit.
• Record the overall time and splits for each round.
• Save the information for you to train against on another day.

Rule No 4 - The power of recovery

Recovery is your friend. It allows the mind to refocus and gives your heart rate time lower so that the next circuit has you working out to your maximum levels or a sustained rate as the previous circuit.

• Think about your recovery station as you are doing your circuit it will will give you a focus and aim to work towards.
• Use your recovery to as a stop gap in the intensity.
• Use whole minutes, as they do in Boxing and Tennis to allow the body time to recover.
• Sometimes you can train like a beast and sometimes you need to ease down. Listen to your body. It may be telling you something.
• Do not over train. Use your body wisely . Avoid high impact exercises when possible.

Rule No 5 - Train for performance

The golden rule for gym fitness is always train for performance.

• For years WGC has been focusing on performance as the true aim for any member of gym.
• The need to be better then you were yesterday far outweighs any other parameter.
• Time management is the essential ingredient into any fitness program to promote performance.
• Always work to the best YOU can achieve and your performance will improve.