[Effie_drine]

Another Great article for us girls!

By Christine Ford for Lifetimetv.com


Muscleheads grunting and pumping iron. People prancing around in skimpy Lycra attire. Equipment that looks like a throwback from the days of Ivan the Terrible. There's no doubt about it: Gyms can be intimidating. But even though many of us are anxious about setting foot in a health club, it's important to get comfortable with the idea of exercising in public. According to the Centers for Disease Control and Prevention, 30% of the U.S. population is obese, and almost two-thirds of us are overweight, leaving us prone to heart ailments, diabetes and other health problems. The American Exercise Council recommends an hour of physical activity every day -- and in many ways, gyms, with their all-weather convenience and built-in support network, can be your best launching pad. Still afraid to set foot in one? Follow these 10 fail-proof steps.

1. Join the girls' club. Many women find typical coed gyms off-putting. "A lot of clubs are meat markets," acknowledges David Upton, spokesman for the American Exercise Council. That's why your first step to overcoming gym phobia might be joining one of the more than 3,000 all-female fitness clubs around the country. "In a women-only gym, members are just there to work out," says Upton. There are even clubs specially geared toward plus-size women. Search a national database of gyms to find a women-only facility near you.

2. Avoid the crowds. Plan your workouts during off-peak hours, such as early in the morning or in the afternoon. Working out among fewer people will make you feel less self-conscious.

3. Find a workout buddy. Exercising with a sympathetic friend can make the gym experience easier, says Lyn Stuhr, an exercise physiologist at the Women's Sports Medicine Center in New York City. Research shows that social support helps people maintain a fit lifestyle; a recent Indiana University study found that 94% of married couples who worked out together stuck to their exercise program. Enlist your spouse or another buddy to join the gym with you, or make friends with an existing member who shares your outlook and goals.

4. Be stylish. When 36,000 fitness professionals were asked to name the single most essential exercise accessory, a good pair of fitness shoes placed at the top of the list. Maureen McSweeney, a psychologist at the Integrative Care Center in New York, suggests treating yourself to a new pair of sneakers to inaugurate your gym regimen; they will help you feel prepared and competent. And give yourself the gift of exercise clothes you like, even if that means the most comfortable baggy T-shirt and pair of sweats money can buy. Feeling good about your gym outfit will go a long way toward helping you relax.

5. Set smart goals. "Keep realistic objectives, such as 'I'll work out three times this week' or 'I'll try a beginner aerobics class today,'" advises McSweeney. Manageable goals will make you feel less panicked by giving you a clear idea of exactly what you need to do once you get to the gym.

6. Zone out. Professional athletes are experts at clearing their minds and focusing on the task at hand. How can a gym-phobe get into that mind-set? Gary Beale, chief sports psychologist at the Sierra Center for Peak Performance in Reno, Nevada, suggests practicing mindful breathing before you start your workout: "Slowly take a deep breath through your nose as you force your stomach out, and hold it for several seconds; then allow it to escape slowly through your mouth," he says. What if you're still feeling rattled by the gym scene? "Block out the outside world with headphones and some fun music," Beale advises. Researchers at Hampden-Sydney College in Virginia found that music helped exercisers work out harder and feel less worn out afterward.

7. Enlist a pro.A personal trainer can help educate you about the equipment and give you pep talks, both of which will do a lot to alleviate gym anxiety. Many health clubs offer a complimentary one-on-one orientation session when you first join -- make sure to take advantage of it!

8. Become one with the machines. Those exercise contraptions are your friends, not your enemies. "For beginners, they're safer than free weights," says Upton. "Free weights require a certain amount of secondary muscle strength to stabilize them, but a machine is designed to safely guide you through a motion." Each piece of exercise equipment comes with its own set of instructions, so read them and feel in control.

9. Find safety in numbers. Instead of feeling all alone in a sea of fit strangers, why not participate in a class, where you are one of many individuals working toward the same goal of looking and feeling better? Ease into group exercise with beginner or open-level classes. If you're worried about keeping up, hang out in the back of the room -- away from the mirror. And make sure to find an instructor you click with, someone who is supportive and warm and makes you feel less anxious.

10. Stick to a routine. Choose a corner of the gym to make your own -- familiarity breeds comfort. According to a survey of 17,000 fitness experts, the most effective gym exercises are squats, abdominal exercises, lunges, push-ups and yoga stretches; all of these can be performed in your tucked-away workout spot, where you'll feel less on display.

[Naughty Nurse]

A great article....all sensible and realistic suggestions!