Series of Myths: Being a Gym Member = Getting in Shape

This may be shocking to some, but signing up for a gym membership does not automatically make you healthier. Millions of Americans are believing this myth without even realizing it. You may have really, really good intentions, but just being in the environment of a gym for a couple days a week will not, by osmosis or immersion, get you in shape. If you get a gym membership, you have to USE IT...as in actually work while you're there!!

I have had various gym memberships over the years and there is a prevailing phenomenon that I witness at every gym: gym-goers coming in with nice workout outfits and water bottles, a pile of magazines, and their eyes claiming the prized elliptical or treadmill with a good view of the TV. Next, they get themselves set up with their earphones plugged in and magazine gossip ready to go. The next 30-60 minutes are spent at a somewhat leisurely pace as they watch the calorie counter slowly count out the calories. As soon as those calories hit 150-200, or their playlist is over, whichever happens first, they split. Mark it down as another successful workout! Is this you?!?!

So they may have actually burned 200 calories, but I guarantee you they're not in any better shape. There is a principle in exercise science termed SAID: Specific Adaptations to Imposed Demands. This basically means that your body will adapt in accordance to the specific demands that are placed upon it. If you are only demanding a leisurely stroll on an elliptical machine, your body will adapt and become very efficient at strolling leisurely on an ellliptical and nothing more. This is only imposing demands on very few muscles and barely elevates the cardiovascular system. You will not see results this way.

You must impose more serious demands to achieve more serious results. Don't waste your time on the machines at such a light intensity, even though it says your burning calories. In fact, avoid the treadmill, elliptical, and stair-stepper altogether. Get out on the floor, push some serious weights around, move your body hard, and sweat profusely. Now you're really working out.

So, here's your plan. I've tried to lay it out in black and white for you, so it should be a no-brainer:

• Go to the gym ready to work...leave the magazines at the door.
• Don't even look at the cardio machines.
• Perform a dynamic warm-up to start with.
• Spend the next 30-40 minutes performing a circuit style strength training workout with minimal rest between sets. This should target all of your muscle groups...don't worry about upper vs. lower days.
• Foam roll and stretch your major muscle groups following your workout to bring your body back down to resting level and to immediately start the recovery process.
• Think about the smoothie or meal your going to eat right after your workout to further this recovery process.
• Leave the gym knowing you had a much better workout than all the bored people plugging away on the cardio machines.

If you start working out like this, you'll really be getting your money's worth for your gym membership. I guarantee it. If you need help designing a workout to do at your gym, contact me at megan@dahlmanelite.com and I will design something for you that will impose some serious demands!