If you work out at a gym with multiple users, proper etiquette is very important.
Here are 10 tips that will help everyone have a better workout experience:
1 Don’t wear inappropriate clothing – Take a second to thinik if you’re dressed appropriate for the exercises you’ll be performing and your body type. If you’re a super hairy guy who tends to sweat like he’s in a sauna, don’t wear a little tank top that will leave sweat everywhere. Wear a t-shirt that will help keep your bare skin off the benches and machines.
If you’re well overweight, don’t wear skin tight spandex. On the flip side, don’t wear shorts that are way too big on you and give everyone a glimpse of your undercarriage while your feet are up in the air doing situps.
2 Don’t hog a machine – If you notice the gym is busy, or someone is waiting for your machine, try to be efficient with your time. Don’t take long breaks between sets as you chat up the single girl two machines over. Get your work done and allow the next person to use it.
3 Don’t leave machines covered with sweat – Germs can easily be spread at the gym so make sure to clean off machines after each use. Most gyms should have spray bottles and towels to do so, if not you may want to ask to have them added.
4 Don’t leave weight plates a mess – Put weights back on the weight trees and dumbbells back on your stand. It will make it easier for the next person to get their exercises done and find what they need.
5 Don’t coach others – You may know a lot more than the person lifting next to you, or think you do, but don’t make it a habit of coaching up others at the gym.
If they need a spot or help they’ll ask, but people probably don’t want to hear your pointers.
6 Don’t talk to people during their set – If someone is in the middle of a set, absolutely don’t come up to them and ask a question. Wait until they’re done.
7 Don’t walk in front of mirror while someone’s lifting – People often watch their form in a mirror and it is pretty distracting, not to mention rude, to cut in between them and the mirror. Take a different path if at all possible.
8 Don’t have bad personal hygiene – Don’t wear excess perfume or cologne to the gym. Others probably don’t want to smell it. Also, please brush your teeth sometime that day so your dragon breath doesn’t slay the person on the treadmill next to you.
9 Don’t spit in the water fountain – People do not need to see a big honker in the fountain when they’re getting a quick drink between sets.
10 Don’t use the cell phone – Keep the cell phone out of the gym unless you’re expecting an urgent call. No one wants to hear you talking about plans for Friday night while they’re working hard on the neighboring bench or machine.
And by all means – don’t talk on the phone at the same time you’re lifting weights! That’s about the worst form imaginable.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

The other day I was working out a gym where I train and couldn’t believe my eyes.
A middle-aged woman was doing lat pulldowns on a machine and also talking on a cell phone at the same time. She had her neck angled to the left shoulder to hold the phone in place.
Let’s count the ways that was so wrong:
1. Injury factor – If you perform any lift wrong there’s the potential for injury. Having your neck cranked to hold a cell phone is certainly about as bad of form as someone could have.
2. Focus factor – It’s important to concentrate while weight training and talking on a phone is not going to help one focus. Lifters should focus on their breathing and form and avoid other distractions.
3. Little things add up – The little things in life add up to big results over time, whether it’s diet, exercise or even how you treat people. They shape what kind of people we are. Talking on a cell phone while weightlifting doesn’t say to much about that individual’s focus on health.
I would hope people can set aside a half hour or so a few times a week where they can focus solely on exercise and put away the cell phone. Leave it in the car and when you get done return any missed calls.
The cell phone / lat pulldown lady was probably the worst of the worst that I’ve seen in a gym as far as what not to do.
In Tuesday’s blog, I’ll give some more good examples of things you shouldn’t do while working out. I’ll count down the top 10 things people should not do at the gym.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

We’ve often heard the saying, “If it sounds too good to be true, it probably is.”
However, with Power Plate machines more and more people are saying the machine is really as good as advertised.
By standing on what looks like a big plate and getting a workout through vibrations in 15 minutes or less, Power Plate can give people of all ages and fitness level outstanding results.
In Wednesday’s blog I introduced the Power Plate line with some general information. Today, it’s time to go more in depth on how Power Plate can improve someone’s fitness and well-being.

Power Plates

Through Acceleration Training with Power Plate, the company states, “The machine creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, multiple times per second. Furthermore, these contractions must work in multiple dimensions as the Power Plate machines actually oscillate in all three planes, exactly as the human body is designed to do. The net result is an incredible improvement in force production, or strength and power.”
Basically, people are able to “optimally load” their frame while minimizing high impact, high load, and high stress factors. By using gravity, Power Plate machines make the body feel as though it “weighs” more every time acceleration forces increase.
Two key models available through AtHomeFitness.com are Power Plate my3 and Power Plate my5.
* Benefits for athletes – Power Plate is being used by more and more people to enhance their own training, or even as an alternative form. It is also an excellent way of warming up before moving on to other exercises, as the vibrations get fast-twitch muscle fibers firing. This over time can help athletes become more explosive.
* Benefits for senior citizens – Just an impressive are the results Power Plate can provide for older folks. The machines offer an excellent way to improve wellness by actually helping to prevent age-related muscle loss, bone density loss and even skin wrinkles.
Exercise can release seretonin, which helps us feel good and improve overall health. When seniors step on a Power Plate, they’ll unlock that “feel good” neurotransmitter.
And, Power Plate also improves muscle strength, flexibility and range of motion, while also increasing production of collagen, which creates tighter, more attractive skin
Don’t just take my word for it, or the many satisfied customers. Make it a point to stop into a specialty fitness store to try out a Power Plate machine today.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Power Plates

A new fitness phenomenon has come about called Power Plate.
Imagine standing on what looks like a big plate and getting a workout through vibrations in 15 minutes or less.
That’s essentially the deal with acceleration training on the Power Plate.
According to the company that produces these machines, “Power Plate” equipment is the premium vibration device powering a new dimension in wellness solutions for all ages, lifestyles and physical abilities. It uses the principles of Acceleration Training™ to stimulate the body’s natural response to vibration. These vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week.”
Power Plates are available through athomefitness.com and offer benefits ranging from improvement in blood circulation, increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery.
One of the most interesting aspects of power plates is that they have been found to benefit everyone from professional athletes to senior citizens trying to keep up their circulation and strength.
If you’re interested in learning more about this ne type of exercise machine, the best thing to do is try out a power plate for yourself.
Many gyms have added them, or you can go into a specialty fitness store and inquire about them.
Power Plates are definitely worth checking out.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Running 101 will conclude today with six random tips to help reach your goal, whether it’s simply to run a few miles a week, or enter a 5K or longer road race.
* Don’t skimp on the shoes – Buy running shoes from an actual running store and consult a trained specialist at that store to get ideas which shoe is right for you. Try on shoes later in day when your feet are a little bigger. Once out running, double-knot shoes so they don’t come untied and disrupt your workout.
* Start slow – If you’re a beginning runner, or getting back into it, build up slowly. Don’t overdo it early on! It will help you avoid injury and keep from getting discouraged. Try to improve a little each day or week.
If you’re overly tired, there’s absolutely nothing wrong with walking for a while and then starting to jog again.
* Set goals – Write down what you’d like to accomplish each week, month and by end of year. Keeping a training log can be a big help.
* Stay close to home – Early on, run on nearby courses you know well, and think about investing in a treadmill to train at home. Landice treadmills offer some of the best models available from high-end treadmills to intermediate models.
* Cross train – If you have the time and motivation, cross training with things like weightlifting, biking, swimming, etc., will make you a better runner.
* Measuring your distance – You can drive the road course you’re going to run and look at car odometer to see how far it is. To get a better idea and for off-road routes get a pedomoter. In case you didn’t know, four laps around a standard track like those found at your local high school or college equals one mile.
* Change things up – Don’t keep doing the same running workout. If you go for a longer distance one day, consider running a shorter, faster workout the next time out. Also, make sure to have rest days and don’t do extremely hard running workouts on back-to-back days.
Now that you have some pointers to think about, it’s time for your final exam in At Home Fitness Running 101: Go out and run the roads, trails, treadmills and-or tracks!

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

If you’ve been especially serious about training and running, you may want to test yourself by entering a local 5K (3.1 miles) or 10K (6.2) race. Or, if you’re among the fittest of the fit, maybe you want to step it up from there to do a marathon (26.2 miles – YIKES!)
Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul when training. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training and eventually a race perhaps, Running 101 continues this week taking a look at different areas of the sport that will help serious runners.
Today, it’s time to offer race-day tips for runners:
* Eat a good pre-race meal. Even if you’re feeling nervous and not real hungry, make sure to add some fuel to the tank. Get a light and nutritious meal, such as eggs, oatmeal and/or fruit. Drink a couple glasses of water to wash it down.
* Race day is NOT the time to try new running shoes, eat new foods, or wear brand new clothing. Use tried and true system you’ve trained with.
* Arrive at the race at least a half-hour early. This will help you avoid the rush of others trying to line up to sign in, pick up time chip, check a bag, etc.
* Get a good warm up in. After registering people make their way to the starting line. Once there perform dynamic stretches and get loose with short jogs and sprints.
* Try to line up somewhere near other runners who you think will be of similar ability. If you’ve been in a running club or had a training partner, try to use them to pace off of if they’re similar runners.
* Don’t let adrenaline get the best of you early and cause you to start way too fast. Start at a solid pace and warm up for a good 5 minutes into the race before deciding to pick up the pace.
* Take advantage of drink stations along the way and hydrate with water or a sports drink when necessary.
* It seems obvious, but don’t try a marathon in your first race. Start with a 5K or 10K.
* In races longer than a 5K start out a little slower than you think you should and build during the race if you’re feeling strong enough.
* Have fun! The reward of finishing a race, and hopefully doing well, is a great feeling.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Today, we offer health and nutritional tips to improve your run. Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training, Running 101 this week will
take a look at different areas of the sport that will help serious runners. Today, the focus is on health and nutritional tips:
* Keep your body well-hydrated. This process starts in the days leading up
to training, or even more importantly a race.
* The trimmer you are, the easier it will be to run. Losing weight and
running go hand in hand and if you’re lighter it will be easier to run.
* If you don’t like carrying water with you, bring some cash or change in
pocket and stop at a halfway point during an outside run and buy some
water or a sports drink if there’s a place available on your route. This place
may also be a good location to take a bathroom break.
* Get plenty of carbs in your system the day before a big run or race.
* Chaffing can be a problem sometimes, with sweat and clothing rubbing
together to cause irritation. A great solution to that is to purchase proper
fitting clothing geared toward running. Also you can apply Vaseline or
BodyGlide to specific areas chaffing occurs if it persists.
* Do not run extremely challenging workouts on back-to-back days. Give
yourself ample recovery time.
* Ice achy or sore muscles.
* Progress within reason as you psuh yourself running. Don’t up your
mileage more than 15 percent per week.
* If shin splint become a problem a great tip is to avoid running on
pavement and train on a treadmill or run on trails, which will provide softer
landings.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training, Running 101 this week will take a look at different areas of the sport that will help serious runners. Today, we offer motivational tips to improve your run:
* Set a goal to sign up for a local 5K or 10 K race. It will give you a goal to shoot for.
* If you’ve already run a race recently, then try to beat your time the next time out.
* As mentioned in Tuesday’s blog, try to find a running buddy or running club to train with. It will make it easier to maintain a regular running schedule if you know someone else is counting on you.
* Don’t be too hard on yourself. Life can get busy and you’ll miss workouts, just try to get back to running as soon as possible.
* Know that you’ll have ups and downs while training as well. Some days you won’t run as well as others, but do your best and the next time out you might run better.
* OK, it’s time for some more “Coach Speak.” Think positive and don’t say things like “I can’t” or “never.” Turn can’t into can and think positive. Also, don’t compare yourself to others. You can always find someone a lot faster or a lot slower. Just focus in on doing the best YOU can.
* Keep a record of your runs and any additional training you do such as weightlifting. This will help you set and track goals, chart progress and serve as further motivation to not miss workouts. Few things will make you feel worse than looking in your workout book and seeing it’s been weeks since your last entry.
* Lastly, remember that even a bad run is better than not running at all that day.

Running equipment for home:

• Landice Treadmills
• Life Fitness Treadmills
• Vision Fitness Treadmills
• AFG Treadmills
• LifeSpan Treadmills
• SportsArt Treadmills
• Horizon Treadmills

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training, Running 101 this week will take a look at different areas of the sport that will help serious runners. Today, we offer tips on how to have more fun running and stay motivated:
The social aspect of running can help as much as having the right shoes or stretching tour muscles in some cases.
* Try to find a running partner or partners. It can be more fun to work out with someone else. It’s also a lot tougher to miss a workout if someone else is counting on you.
* Join a local running club. Ask around or check with a local fitness or specialty shoe store to see if they know of any clubs.
* Enter a local 5K or 10K race, or if you’re really up for a huge challenge enter a marathon. You can obviously meet other runners at these events, too.
* Volunteer at a local race. There you can meet runners as well and get to know others in your community. You’ll appreciate and learn about the training others have put in.
* Be a good sport. Say thank you to race volunteers and thank you to family or friends who may come to watch and support you during the race. Also, thank them for supporting you during time you’re away training.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training, Running 101 this week will take a look at different areas of the sport that will help serious runners. Today, we offer apparel tips:
1. Don’t skimp on the shoes! Nothing is more important for runners than being in a good pair of shoes. Running puts a good deal of stress on the feet, but if you go to a specialty fitness store and get a top-of-the-line pair of running shoes it will make a big difference.
2. Look into shoe insoles aka inserts. Many common foot issues such as flat feet or high arches can be compensated for by getting the proper shoe inserts. Again, talk to a specialty fitness store.
3. Invest in some running clothes, such as moisture wicking shorts and shirts and running pants or light running jackets. You’re putting the time in and looking and feeling good will help motivate you. They’ll also be a little more comfortable than normal exercise clothes.
4. Look for closeout sales or end of season sales for clothing or shoes. You’ll be surprised the great deals out there.
5. Wear spandex shorts to avoid chaffing.
6. Moisture wicking socks are the best way to care for your feet and much better than cotton socks for avoiding blisters.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com