Gym Etiquette: Top Rules for Rookies

Gym attendance spikes by 30-40% in January spurred by New Year's resolve, and thanks to Twitter, the fitness center-shy amongst us now know for sure what we always suspected: gym rats despise gym rookies.

Are typical early-2014 themes on the social networking service.

Carl Helmle III, vice president of personal and group training for David Barton Gym in New York City tells Yahoo Shine you can spot a newbie by their "deer in the headlights look" and "perfectly coordinated, brand new outfit they bought for motivation." He suggests the first things to do when you get your new membership are to take some classes and sign up for a one-on-one session with a trainer (many gyms offer an introductory session for free). "They will point you in the right direction and up your confidence on the weight floor."

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When you are ready to hit the gym circuit solo, your number one goal (aside from getting into shape) should be to avoid annoying anyone. It's not just that fitness centers are packed during the first weeks of the year with virgin members trying to atone for their holiday excesses and taking advantage of discounted membership deals. Rookies are more prone to breach unspoken gym etiquette and generally be a nuisance to veterans who just want to put their heads down and get their sweat on. While some big chains, such as 24 Hour Fitness, do list their basic safety rules, they rarely cover the fine points such as don't spit in the water fountain and-believe it or not, hot shot-the most other folks in the locker room would rather you kept your towel on.

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Here are the top gym dos and don'ts:

Do leave your cell phone in your locker (with the ringer off). People come to the gym to check out of their daily distractions. Nobody wants to hear your conversation, no matter how exciting you think your life is. Helmle says that the top behavior that "drives regular gym goers crazy" is a person sitting on a piece of equipment talking on the phone instead of using it.

Do follow basic rules of hygiene. This includes wiping down equipment after you use it and washing your hands before and after working out. Gyms can harbor a veritable buffet of bacteria and viruses and where to they come from? Other humans. Protect others and yourself.

Don't be a machine hog. You are squeezing a pre- or after- work session into your busy life? Yeah, so is everybody else. Most gyms post time limits on cardio equipment and if there is a line for a weight machine or dumbbells, offer to share between your sets.

Do wear fresh clothing. Re-using your gym togs in a hot, sweaty, crowded environment is a major no-no. If you need additional incentive to wash between wears, harmful germs can travel home on your clothing and make you sick.

Don't take center stage at your first class. Its great that you have the confidence to stand in the front row, but your classmates might not appreciate your wobbling through Tree Pose when they are trying to focus.

Don't leave a mess or clog traffic. Re-rack your weights, stow equipment after using it, and don't drop your gym bag or water bottle where someone could trip on it. Helmle also advises against setting up a bunch of equipment in a common area to "create a mini-circuit."

When in doubt, ask questions. Lashaun Dale, who is the Senior National Group Fitness Creative Manager for Equinox points out "you are surrounded by fitness enthusiasts and professionals." It's the staff's job to help you feel comfortable, safe, and stick with it. "If you get through month one you will be making exercise a habit and that is all it takes to get started toward your goal," he adds.

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