their toes. All this puts too much pressure on their knees and lower back muscles.

"Another problem is when people read books or magazines while they're on machines, taking their concentration away from the exercise. This is guaranteed to reduce the effectiveness and intensity of the workout, meaning you're burning less calories and gaining less from the workout."

The first step in making sure your workouts are as effective and fun as possible, Wendy says, is to complete a fitness assessment.

Set your goals

Every good gym offers an orientation program and a fitness assessment to new members. Assessments are often refused by experienced gym users, but even they can pick up bad habits which could be corrected during a simple assessment.

Another great benefit of doing a fitness assessment is it allows you, as a member, to document your goals and, with the assistance of an experienced personal trainer, plan a program in which these goals can realistically be achieved.

"This program should be re-assessed every 10 to 12 weeks," says Wendy. "Once your goals have been achieved it's important to alter the program so you can continue to improve."

Dominic dos Remedios, National Personal Training Manager at Fitness First, agrees this introductory period helps you get the greatest results from your gym membership. New members need to be introduced and integrated into their fitness club, he says. It's about understanding what is on offer and how things work, and becoming comfortable in the gym environment.

"It also guarantees a good balance of exercises - so if your group fitness sessions are mainly targeting cardio fitness, a strength component of individual training will also be added," says Dominic. Having the guidance of a personal trainer, whether on a regular basis or just every so often, produces dramatic results, Dominic says.

Safety in numbers

Whether it's a pump class, a boxing session, a spin (cycling) class or an outdoor boot camp, training in a group is beneficial on a number of levels, Dominic says. Training in a group setting brings in a social element, which adds to the enjoyment of the session.

Working out with others also makes you push harder, meaning you get more from the hour or so that you spend training. Being more financially economical than one-on-one personal training and it provides greater encouragement to attend.

Melbourne-based sports dietitian and fitness consultant Lisa Sutherland agrees group sessions are of immense value for the gym user."There is enormous motivation when exercising with others," she says.

"You'll work a lot harder than you do on your own, the instructor will be there to make sure your technique is right and you're not injuring yourself, and the enjoyment is greater - it's simply more fun to exercise with a group."

Personal trainer Wendy also has great respect for the social aspect of the gym. Ten years ago, while working out at her local gym, she started up a conversation with another member, David Bone. The chat led to a date, a relationship and now, a decade later, the pair are married, have two daughters, and run 2 D Bone Personal Training in Sydney.

Health, happiness and harmony

Exercise isn't all about weight loss, Lisa says. It also heavily reduces risks of chronic health problems, boosts the body's immune system, reduces chances of suffering blood pressure problems and heart disease and strengthens bones, helping to lessen the chance of suffering osteoporosis. It also has a very positive effect on one's psychological wellbeing, a fact with which Wendy strongly agrees.

"Exercise increases self-confidence and self esteem," says Wendy. "In the short term, directly after a workout, your body releases hormones which naturally make you feel happy. In the longer term, as your strength, stamina and physique improve, you simply feel better about yourself."

Once you're feeling fantastic about yourself, convincing family and friends to also exercise more often can be a tricky business. However, Lisa says, there are ways around it.

"Find activities they will enjoy that they won't see as exercise, like walking the dog or walking up to the shops rather than driving," she says. "Build up by doing little things with them before considering the gym option or speaking to a trainer."

Wendy recommends inviting friends and family to group training sessions they'll enjoy, particularly sessions in which there are others of their fitness level and age group. Fun and friendly group sessions are a lot less threatening for the uninitiated.

"I simply like to get people moving," says Dominic. "Once you get moving you realise the body is an amazing thing. You start to do it more, you notice improvements, and it becomes preventative medicine. Exercise is all about improving your life."

MBF customers can enjoy great discounts at Fitness First and Rebel Sport. At Fitness First, save up to 10% on the standard 12-month membership fee, and if you buy your sports equipment, footwear and clothing from Rebel Sport, receive a 7.5% discount. Conditions apply.

For details on these and other in2life partner discounts, please visit www.mbf.com.au/in2life.

 

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