How to Make Sure Your Gym Works Out for You

If you’ve decided to make working out a priority this year, choosing the right exercise facility is an important first step.

“Find the perfect fit as far as workout location, type of exercise and teacher, and you’re likely to quickly see positive results from your efforts,” says Valorie Forester, fitness manager for Bally’s Nautilus Aerobics Plus in Orange.

With the right gym or studio, it’s more likely that you’ll enjoy your exercise program and stick with it.

To find your perfect workout “home,” keep these tips in mind:

* Look for a positive atmosphere. You want an exercise facility where you’ll feel energized as soon as you walk in the door, says Patti Robinson, a national aerobic champion and co-owner of Aerobic Bodyworks in Mission Viejo. “At a good studio or gym, the staff and students have a high level of motivation and energy.”

* Ask about credentials. Although enthusiasm is a factor, it’s not everything. “Make certain that the gym’s staff has the proper credentials,” Forester says.

Certification means that the instructors have been trained in workout techniques that minimize the chance of injury, says Robinson, who will be teaching master classes overseas this spring for European trainers.

“Working out improperly often leads to back, neck and knee injuries, which can put you out of commission for six months to a year,” she says.

Certification for aerobics entails taking a two-day test that consists of a 10-page exam and practical test in which participants must perform an aerobic workout. Once certified, they must also maintain a certain number of continuing education credits.

* Type of clientele. Unlike the old days, when fewer people worked out and a gym was a gym, today there are any number of exercise facilities, all with different personalities. Aerobic Bodyworks, for instance, is strictly an aerobics studio--there are just aerobics classes, no weights or machines.

“Our studio is for the aerobic enthusiast who has chosen this form of exercise to stay in shape,” Robinson says. “Because of that, we have a different ambience than a gym; we’re more like a dance studio.”

Another matter to consider is whether you want to work out in a co-ed club or a single-sex one.

Take your time making a decision. Most facilities will allow you to visit as a guest once or twice so you can get a feel for them.

* Check the facility and the equipment. When you visit a club, look to see whether the weight and cardiovascular equipment is well maintained and not outdated.

Also note whether the size of the aerobics floor appears adequate for the number of students. Look for a wood floor, especially if you plan on doing high-impact.

“Suspended wood floors are best because they absorb the shock of your hitting the floor, as opposed to cement or carpeted cement which sends all of the shock back into your shins, feet and back,” Robinson says.

* Try the appropriate class level. “If you go into a club and take a class that’s too easy or difficult, it’s hard to know if the gym is the right one for you,” Robinson says. “Ask questions about the classes offered and be honest about your own fitness level so that a company representative can suggest a class you’re likely to benefit from.”

* Know what’s available. It used to be that the only aerobics classes clubs offered were high-impact, but today there’s something for just about anyone.

For men and women at any fitness level, Robinson recommends step aerobics. “These classes usually have more slow-paced music and are easier to follow than traditional aerobic classes, but they still provide a great workout.”

Low-impact is appropriate for all fitness levels as well, although the routines incorporate dance-oriented steps and are a little more difficult to follow.

Traditional high-impact classes are best for more advanced exercisers. They use fast-paced music, involve a lot of jumping and are not suggested for individuals with knee problems.

Body sculpting is a class for men and women of all fitness levels. This focuses on toning and strengthening muscles using dumbbells, rubber bands, exercise tubing and/or steps. Some body sculpting classes have a cardiovascular portion, while others do not.

The newest addition to exercise classes is funk aerobics, which involves hip-hop street-style dancing steps.

* Find a good teacher. “It’s not enough that an instructor is cute and has a good tape,” Forester says. “There are several things to look for in a teacher.”

You want an instructor who works out for the class, not himself or herself. “The teacher should have an awareness of the classroom and sensitivity to the students,” Robinson says.

When the instructor enters the room, watch to see if he or she makes eye contact with you and others in the class, Robinson says. Before beginning the class, the teacher should introduce himself or herself and explain the class level.

During the class, a good teacher will break moves down into simpler steps, both verbally and visually, and warn you well ahead of time about new steps so that you can make smooth transitions.

Throughout the class, he or she should also monitor everyone to make sure you and others are keeping up and moving properly, particularly during abdominal work.

“The instructor who makes sure you’re exercising correctly and provides information about your body, such as the name of the muscles you’re working, is a high quality, knowledgeable instructor,” Forester says.

“A good teacher keeps up with the latest research in the field and passes that knowledge on to his or her students in the form of ‘mini’ anatomy and physiology lessons during class,” Robinson says.

Other students also offer a reliable indicator of how good a teacher is. “If the majority of the class is in good shape and really motivated to work out, then the teacher is probably really good,” Robinson says.

The same goes for weight training. “A facility’s trainers should be up-to-the-minute on the latest weight-training techniques,” Forester says. “There are some very tender muscles in women’s arms that can be badly injured by improperly working out with weights.”

* Watch for red flags. Some teachers are not aware of what is safe. “If an exercise hurts you while you’re doing it or if your neck, knees or back hurt a lot the next day, that’s a sign that something isn’t right,” Robinson says. “Discontinue the exercise or class, or if you feel it may be that it’s you that’s doing something wrong, ask the teacher for assistance.”

Watch for unsafe stretching. “Consider it a warning sign if a teacher starts a class by stretching first,” Forester says. “Although years ago we used to stretch before starting a workout, they’ve found that it’s best to start with a low-impact type warm-up and then do some stretching before the cardiovascular portion of the class.”

There are certain types of unacceptable stretches to look out for.

“Any bouncing stretching is outdated, as well as stretching when your head is lower than your waist,” Robinson says. “For instance, putting your hands on the ground and stretching the legs like we used to do is unsafe for the back.”

Be wary, too, if a teacher moves from cardio work to the floor quickly. Just as you need a warm-up period, you also need a cool-down in order to prevent blood from pooling in the legs--that can cause faintness and dizziness.

* See how you feel. “You’ll know you’ve had a great class if you feel invigorated and energized afterward,” Robinson says. “If you are dead tired and uninspired, then the class or teacher is probably not right for you.”