Taught by Susan Weinschenk, a quick introduction to UX Principles. This is part of a larger

Joining a gym is easy. Sometimes, too easy as the promise made by the gym salespeople turn into visions of a newly-svelte you minus all the hard work in between.

Often, after signing on that dotted line and committing yourself to a contract for a set amount of time, there comes a sudden realization that you have made an actual commitment and that even if you don't honor it by turning up, your wallet will still be actively contributing.
Rather than grimacing every time you catch sight of your gym membership card, own up to your commitment and stay motivated about turning up regularly and achieving what you originally dreamed you'd do.

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How to Motivate Yourself to Go to the Gym? (copy)

Which kind of wear you choose for a GYM?

One decisive differentiating factor would still be the native look and feel or possibly performance that web apps sorely lack. There is just no perfect solution yet.

Start your training

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1. Put on your gym clothes. The prospect of going to the gym and pushing yourself can be intimidating, so break it down into smaller steps. Make a commitment to put on your gym clothes and get to the gym, and if you don't feel like exercising, don't. Tell yourself that you can just go home as soon as you get there. But odds are, once you're there, it won't be too hard to convince yourself to do 15 minutes of exercise. Just 15 minutes. Once you're done with those 15 minutes, commit yourself to doing just another 10. Keep pushing yourself incrementally.

Which rewards will be usefull for you after GYM?

2. Create a new habit loop with rewards. People who choose simple cues and set up rewards are more likely to exercise regularly. A good cue for going to the gym could be putting your keys under your gym clothes, so that you can't leave your house without handling them (and hopefully bringing them with you). A good reward would be to treat yourself to a latte or something similar, after you go to the gym. Eventually your brain will anticipate the reward and crave the process (going to the gym) that leads up to it. That being said, the reward shouldn't be so unhealthy that it cancels out your gym-going efforts!

  • Drink a latte
  • Smoke a cigarette
  • Eat some sweets and pastries
  • Drink protein cocktail

Do a financial reality check

 Do a financial reality check. Consider the cost to you of not going to the gym. Each month not attended means that money is wasted without anything in return. And any equipment, private training sessions or clothing that you've already purchased is more cost without benefits gained by you. Tally up the total amount for a little shock effect––some of the costs you might have incurred already:
Shoes, equipment and clothing. If you didn't own the right workout apparel or shoes, you most likely purchased gear in order to make your visit to the gym more effective. Cross trainers or running shoes can run up to $200 a pair. Also, purchasing expensive boxing gloves or joint braces can add up quickly.
Personal training sessions. In some cases when you sign up for a gym membership, you may have fallen for adding in a few sessions with a personal trainer, especially if you were feeling motivated at the time. Have you made use of it? No? What are you waiting for then?!
Childcare or babysitting services. While some gyms offer free childcare, you may have already either paid for childcare services at your gym or shelled out dough for daycare. If so, this is a terrible opportunity to let go to waste, those hours free from the kids!

In athlete point of you, which picture is correct?

Try your clothes on.

Try your clothes on. If the money you've already spent doesn't motivate you, perhaps trying to squeeze into your pair of jeans and still not managing it will. Get out all of those gorgeous clothes you wish you could fit into, plus the ones you're wearing but stretching unforgivably, and use this as a motivator to get yourself back into the gym. Take some photos of you trying to wear the tight clothes and stick them where you'll see them as visual reminders of what needs to happen.

  • Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.
  • Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.
  • Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.

You are a woman with a normal athletic. Matching correct height and weight for yourself.

  • 180 centimeter
    69 kilograms
  • 165 centimeter
    62 kilograms
  • 175 centimeter
    66 kilograms
  • Define your key...
    Define your answer...

Be realistic about how often you can make it to the gym.

 

Be realistic about how often you can make it to the gym. If you started out with the idea of turning up at 5am every weekday but found out that this was really difficult to maintain while juggling kids, work schedules and your night owl ways, then it's time to refresh the expectations rather than completely give it all up. Another thing to consider is where your gym is––people are more likely to exercise when the gym is located near their home or place of work. If this isn't the case for you, investigate having your membership transferred to a closer gym if it's part of a franchise.

  • Look at your life's schedule. Where does gym have a place in it? Do you really need to be there for all those TV shows? Couldn't someone else pick up Freddie on Fridays? Or perhaps your java programming and drinking club is now not doing for you what it once did and you could spend that hour at the gym instead? There is always a little time somewhere to spare; mark down the times you will attend the gym in your calendar or digital diary and don't ignore these set times without a very good reason involving an emergency or sickness. Keeping to set hours develops a habit that you won't let go of.
  • Make use of weird hours. If your gym is open 24 hours a day, 7 days a week, use those odd hours when traffic is at a standstill and you can get there in half normal time to fit in your workout. Added bonuses include ease of finding a parking space, peace and quiet and less distractions.
  • Don't sweat the misses. Everyone misses things now and then but if you've started using missing gym visits as a reason to never go back again, that's just a cop out. Accept that you missed a few sessions, then get right back on that gym horse.
  • If you've been sick, let yourself off. Nobody should be exercising when they're unwell, let alone spreading germs around.

In athlete point of you, which picture is correct?

Buddy up

Ask your friend to come along and help keep you motivated. Going to the gym with a friend is often a fun outing and it's twice the motivation to get there and to keep going. Perhaps schedule in a post-workout coffee and chat to increase the enjoyment of the visit.
  • Can't find an interested friend? Consider teaming up with someone from work. If you have a similar work schedule, you could resolve to head to the gym immediately following work or during your lunch hour, if convenient. Or, make a friend at the gym and agree to turn up at the same time together.
  • Ask your spouse, partner or lover along. You could even create some friendlycompetition by seeing who can drop the weight or build muscle faster.
  • Invite the entire family. Make a pact to meet at the gym every evening (or five nights a week) for an hour workout. Take this notion one step further by creating a tracking chart that you can hang in the kitchen that tracks exercise or weight loss for further motivation. Don't get excited about family membership just yet though––see how things progress before forking out yet more money.

Match terms and its explanation

Work on the rest of your overall health beyond the gym. It's demotivating to bust your gut at the gym without seeing results. And it may be that your diet is letting you down or you're failing to get enough sleep every night. Good health and fitness are the result of paying attention to all needs physical and mental, so it's important that you're not neglecting other aspects
 - Eat healthily. If the gym provides nutritional services, make use of them. Cut down on the junk food and any excesses that you know are depriving you of healthy nutrients.
 - Sleep adequately. No amount of gym work will make up for sleep deprivation and the ravages it wreaks on your body over time.
 - Minimize alcohol intake and cut out the cigarettes. Neither recreational drug adds to your overall health.

  • Eat healthily
    If the gym provides nutritional services, make use of them. Cut down on the junk food and any excesses that you know are depriving you of healthy nutrients.
  • Sleep adequately
    No amount of gym work will make up for sleep deprivation and the ravages it wreaks on your body over time.
  • Say "NO" to harmful substance
    Minimize alcohol intake and cut out the cigarettes. Neither recreational drug adds to your overall health.

Which of this motivation can help you visit a GYM?

Switch up your workout. Perhaps you're going to the gym regularly but it has become ho-hum, a dull routine. By trying something new at the gym and getting off the usual equipment, you might be able to resurrect your motivation to keep going. A body that is used to a set level of exercise or routine needs new challenges and so does your mind. Keep your body guessing and you’ll continue to improve your level of fitness and end up having more fun.
Try a class. You’ve paid for more than equipment, so browse the different classes and give one a whirl. Most likely your gym offers a bevy of fun classes including cross training cardio and weights, kickboxing, Zumba and more.
Mix cardio and weights. If you’re a treadmill rat and simply like to get on, push a button and check out for 45 minutes, consider mixing up your routine by only jogging for 15 minutes and then checking out the free weights.
Sign up for extra boot camp sessions. Some trainers host breakout boot camp sessions that not only give you that extra fitness edge, attending one of these courses allows you to try something new and fun (like running through an obstacle course or punching a bag).

  • Ask your friend to come along and help keep you motivated
  • Take a leaf from those who train for the Olympics.
  • Buy some nice gym gear to bribe yourself with.
  • Try your clothes on.

FINISH. Watch motivational video and go to a GYM immediately!!!

 

 

How to choose which GYM to join? (copy)

START

There are many gyms out there. So how do you choose the right one?

Choose the ideal place for a GYM on the map below

Find out what gyms are around you. Make sure the gyms you are looking into are close to your daily routine. It is surprising how much you will avoid the gym if you do not pass it everyday.

  • Ideal place
  • Uncomfortable place

Continue

Visit the gyms. Visit the gyms during the times that you are planning to work out. Is it really crowded? Does the muscle man group take over the gym at that time? How flexible is their schedule compared to yours? If you repeatedly get the notion to work out at 3am on Thursdays are they open? If it is crowded when you visit the machines you would want to use may be taken quickly. Are there lockers for you to temporarily store your clothes and other personal items?

Find out if your friends belong to a gym. Get their recommendations. Do they hate their gym? Love it? Have a schedule similar to yours so you two can partner up in your workouts?

Which image means, that if you see such sport equipment in GYM, you need run away from this GYM?

Check out the equipment. Inspect it; does it look old and abused? Do they have only 3 kinds of machines? Look for lots of different equipment, but several of each piece. The equipment should look good and taken care of.

Talk to the staff and check the refund policy.

Talk to the staff. The staff will know right away you are not a member as soon as you walk in without a gym bag and not dressed for exercise. How friendly are they? Do they ignore you? Ask them about organized classes that they offer. Do they offer private training sessions with a certified personal trainer?

 

If you do not like the gym after joining, can you get your money back? Some gyms have specific rules and time conditions on their refunds.

Choose correct item

FINISH

Check out the other gyms or sign up. If you think this is the gym for you, sign up! If not, keep looking. There are plenty out there. Beware of long contracts or other stringent policies that will keep you locked into membership after you want to leave.

How to Have Good Gym Etiquette? (copy)

START

Read and memorize the gym rules. Most well run gyms have clear rules about usage of equipment, space, and etiquette. Knowing these will ensure that you do not inconvenience anyone else and it gives you the ammunition needed if someone else using the gym breaches them and inconveniences you. While there's no need to make a big deal out them, they are there for the sake of safety and an improved user experience, so be aware of their content.

You finished exercise. Which steps you need to do after?

Wipe down the equipment that you used when you are done. Towards that end, carry a towel or some paper towels with you. Even if you don't think you're sweating, there are still those 'icky' cells you would be sharing. In addition, we shed skin flakes, hair and other parts of ourselves, so it is best to leave it clean.

  • Wipe down the equipment that you used
  • Return all equipment to the place
  • Talk with your friend
  • Look at the girls

On which picture athlete make exercise in the right way?

  • Correct
  • Incorrect

Get to it

Get to it. Do not slow down your exercising by talking with your friends during your workout. When you talk to others, there is a tendency to move slower and to dally over the equipment rather than focusing on the exercise. Talk with your friends, or exercise. At least, this should be the etiquette shown when the gym is busy or crowded.
  • Since gym isn't about chats, take any catch-up chats with others to the cafe. Most gyms either have one or have one nearby. If not, just find an area away from the equipment to have a chat.

Do not bring your cell phone there with you. You are there to exercise - not chat or conduct business. Many people go to the gym to switch off and forget about work or chores. Keep your cell phone in the locker.
  • If you are expecting an urgent call, take it outside so as not to disturb others and to maintain your own privacy during the call.

On which picture athlete make exercise in the right way?

  • Correct
  • Incorrect

Important rules

When you're done using the weights, put them back in the proper place. This holds even if you found them in the wrong place to begin with. Two wrongs do not make a right. Not only is it rude, but it is dangerous.
  • Don't drop the weights. You are harming the machines, the floor, and the weights. If you have to drop them, then maybe their weight is too much for you just yet. This is not a 'dead weight' competition. Remember––feet and toes are not immune to being crushed.

Try to keep the 'sound effects' to a minimum. Grunting with exertion is acceptable, but yelling with every rep is unnecessary and can be quite disconcerting to others, especially if it is continuous. If you are trying to get the attention, wear some nice clothes and take it to the dance floor.

On which picture athlete make exercise in correct way?

Watching videos. On which video guys make exersices in a correct way?

THE FIRST  VIDEO
 
THE SECOND VIDEO
 
THE THIRD VIDEO

 

  • The first video
  • The second video
  • The third video

On which picture athlete make exercise in correct way?

You see busy equipment, but you need it in your next exercise. What you will do?

Avoid hogging machines. Keep moving. You do not need to be on any one machine for over 10 minutes, some perhaps 20-30 maximum. If you think you do, square it with the gym operators first, to ensure that you are not creating a bottleneck.
  • Consider the potential for damage you can do to yourself when you overdo use of the equipment. This is about your health as well as etiquette.
  • If it is not busy and nobody is waiting for the machine, some extra time is likely to be permissible.
  • In turn, be patient when waiting for others to finish. This will undo any good the workout is doing you, as well as being poor etiquette. Wait for a break in the other person's exercising first, and then ask politely if they can indicate their finish time and leave it at that. Most etiquette observing gym goers will get the message; if not, you can always ask for help from the gym's management.
  • Do not hog the water fountain too long either. Get your drink quickly and move along.

  • Be patient and waiting for others to finish
  • Ask others "When will you done" and say "DO IT MORE QUICKLY. I NEED IT"
  • Cry and go home

On which picture, mirror used in the correct way?

Do not walk between others exercising and the mirror. Many gym exercisers are using the mirror to try to watch their form and they will not appreciate the distraction.

Other useful rules

Put on antiperspirant before arriving at the gym. If you have a problem with body odour, it will make the environment more pleasant for everyone. It does not matter what your age, physique or gender, a little deodorant goes a long way in maintaining good interpersonal relations at the gym. However, do not go to the opposite extreme and overdo the perfume or cologne, as that can be just as offensive to others' sense of smell.

  • A t-shirt mops up more sweat than a tank top or singlet.
  • Ensure that any clothes you wear are not too scanty or allow glimpses of private areas when you move.

If you see someone that looks like they might need a spotter, be ready to step in and do it for them. It is a great opportunity to make friendships with those with common interests. In turn, they can do it for you, including timing you, motivating you and helping you with suggestions.

Mark with "Correct", "Incorrect" picures below

  • Correct
  • Incorrect

FINISH

 

Main tips

  • Pick up after yourself, including wrappers, drink bottles, etc.
  • Be careful with thinking you know best how to advise another person to exercise. You may not know the best method for them and you might simply bug them. It is okay to point out that they're going to hurt themselves though or to offer tips you've found handy for yourself, without expecting them to change their ways.
  • Keep your gym locker tidy and clean.
  • Pay your gym fees on time. While you may have developed a good, personal relationship with the gym owner, this is not an excuse to stretch the friendship by not paying on time. Always be prompt with payment and keep abreast of special deals or changes that may affect the type of membership you require.