Boston Sports Club's "Hidden Gems of the Gym"

2015 is quickly approaching. A new year, a new start! We all create our goals for the year and for many, that includes a healthy lifestyle and a fresh workout routine.

The New Year easily becomes one of the busiest times at the gym. More often than not, you find yourself waiting to get the next open treadmill or elliptical machine. However, there is an assortment of equipment and workouts that go unrecognized by many. Whether you are new to the gym or a workout enthusiast, you may not realize the variety of exercises that can be done while you wait for your favorite machine to become available.

This year, don’t forget the “Hidden Gems of the Gym” workouts:

· Stretch, stretch, stretch! Make your way over to a free area or exercise mat for a stretching session. Stretching before working out allows you feel an improved range of motion, flexibility and muscle control. Get the oxygen flowing to your muscles to help alleviate aches after your workout.

· Burn calories on the rowing machine: This is a total body workout that strengthens your legs, arms, upper back and core while also getting major calorie burn!

· Try out the Stairmaster: Studies show that 1mph on a StepMill 5 provides the same calorie burn as running on a flat treadmill at 7mph (the average person walks/runs much, much slower than that on a treadmill). 1mph is level 10 on a StepMill 3 or StairMaster. 1mph on a StepMill burns approximately 820 calories/hour for a 170lb person and burns approximately 675 calories/hour for a 140lb person.

· Work up a sweat on the Standing Mountain Climber (sometimes known as a VersaClimber): Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training. It is intense so you don’t need much time to work up a sweat and raise your heart rate.

· Check out the functional fitness equipment: Try the Bosu Ball (balance, winter workouts), TRX Suspensions, and the UXF Zones. These are often overlooked since kettlebells and stability balls are more popular. Ask a trainer how to use TRX and resistance bands (also overlooked for free weights) for a stretchy sculpting session.

· Build muscle on the Assisted Pull Up Machine: It looks intimidating because you are lifting your body up like a pull-up, but many people don’t realize that you can take a lot of your weight off your arms by using the machine. Also, the more weight you put on the machine, the easier it is (counter-intuitive). So ask a trainer to show you how to do it, and skip the lines for this upper-body burner. When you only have 10/20 pounds on the machine, you’re ready for an unassisted pull-up and will look like a gym hero doing those!

· Get your heart rate up with the Upper Body Ergometer: Like the Versa climber, this is best used as an interval because it is hard cardio. While sitting in a seat, you spin/crank your arms like a bike. It’s especially great if your legs are sore from workouts earlier in the week, or if you are recovering from an injury, say a broken leg, sprained ankle, etc. It tones shoulders, biceps and chest as well.

Gym Etiquette:

While it’s perfectly acceptable to sweat, grunt and make mean faces while working out, there are a few behaviors that aren’t so acceptable when at the gym. Gym etiquette is simple to follow, creates a harmonious atmosphere and ensures getting along with your fellow exercisers. Please consider including the following tips.

· Limit odd noises: Weight lifting can be tough, but limit the amount of crazy grunts and other noises so others around you aren’t uncomfortable!

· No staring at others: While it’s easy to spot someone of interest while at the gym, try not to stare and make folks feel uncomfortable while they’re trying to get a workout in!

· No kids unless there’s a daycare: Various BSC locations do offer babysitting options for busy parents trying to fit in a workout. However, if there’s no daycare on-site consider keeping them at home. Kids are eager to try out equipment and can get injured if not watched properly.

· Proper attire: Be sure to wear clothing that you can move freely without exposing yourself.

· Talking to your friend during the class: If you can talk to your friend you’re not working hard enough!