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 In the gym
Right, so you've decided to give it a shot. This is the year when you're going to shape up, get fit and give your health a boost by joining your local gym.

But where to start? If you feel intimidated by the big bathroom, the rows and rows of equipment, the regulars who look suave and at ease (not to mention slim, trim and fit), and the myriad of programmes offered on the group-training time-table, don't despair.

This guide will prepare you for your first few sessions at the gym. We'll point you in the right direction, tell you what the strange-looking machines are for, and even give you an idea of how to behave in the steam room.

Make this your essential, illustrated guide. Have fun!

 CONTENT
01. Finding a personal trainer
Right, so it's you're all pumped to get going on a more effective exercise regime, but where do you find a trainer who can make the critical difference? FitnessDoc has some ideas.
Read

02. Sweat, baby, sweat
To go or not to go, that’s the daily question. The answer is simple: go. Here’s everything you need to know about gyms and how to use them.
Read

03. Why stretching is important
Before you try any of the myriad facilities on offer, you need to warm up.
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04. Finally, mistakes to avoid
Make sure you avoid these gym and exercise mistakes.
Read

05. Exercise balls
These are big latex balls filled with air. They look more suited to a day at the beach than a gym, but they provide a surprisingly demanding workout.
Read

06. Sauna or steam bath
There's something blissfully smug about sitting in a steam bath after a major workout. It's also good for you, helping your muscles to relax.
Read

07. The treadmill
In a perfect world we'd have all day to go jogging on soft grass, free of dog-do and violent muggers, the air devoid of exhaust fumes.
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08. The shower
You've earned it, so make it a long one. Most showerheads can be set so that the water jet massages you.
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09. The rowing machine
This is a oft-neglected apparatus that can build upper body strength while helping you make the most of your time in the gym.
Read

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10. The step machines
Some folk struggle with their coordination when they start using the step machine. If you do, persevere. It gets easier.
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11. The pool
In summer plunging in seems logical, even mandatory. In winter it can seem daunting, even though the water is heated to a tepid, if not inviting level.
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12. The exercise bikes
Most people flail away at stationary bikes in particular without getting the full benefit of their efforts.
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13. Free weights
To a newcomer this can be very intimidating.
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14. Circuits
It's like a Grand Prix pit stop. People flail away at machines, obeying red and green lights and harsh buzzers.
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15. Aerobics
Some folk are daunted by the idea of being shouted at by a physically perfect human being, while trying to trigger a heart attack.
Read

16. How to spot a bad trainer
Using a personal trainers is one of the best ways to ensure you achieve your fitness goals. However, if they're not properly trained they can do a lot more harm than good.
Read


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