Despite the sweating and straining world of fitness clubs, there is such a thing as etiquette, the unspoken - and sometimes unposted - rules of how to act.

Bryan Stednitz and Chris Arvin, fitness and wellness experts at Indiana University, provide these pet peeves that drive gym junkies crazy - the very people who could help you maintain your workout regimen:

•  Being in your own little world. Especially when the gym is crowded, one of the worst things you can do is take up space or equipment by being on your cell phone or just standing around talking.

Chances are good that somebody is waiting to use the equipment you are using, Arvin says.

•  Leaving puddles of sweat. Many facilities provide towels and squirt bottles to wipe down the equipment when you're moving on in the workout.

•  Forgetting to return weights to where you found them.

•  Making excessive noise, such as grunting or screaming, when working out.

If you're really pushing yourself, some grunts on the last couple reps are e expected, but don't let out a Tarzan-like scream every time you push the weight.

"Nobody likes someone who screams during their sets," Stednitz says.

•  Dropping the weights either on the floor or slamming the weights together on the machines. Not only is it obnoxious, you can damage them and yourself, Stednitz says.

•  Using bad form. It happens all the time: someone puts on way too much weight, can't do the exercise correctly, and looks foolish. Not only is this dangerous, it is counter-productive.

Using the correct form, getting the full range of motion on your exercise, while using less weight will give you a much better workout.

•  Cutting in line for the machines. Many facilities have sign-up sheets for elliptical machines, treadmills and other exercise equipment. Once signed up, don't be late.

Five tips for making the most of your workout 

And once you've mastered the etiquette,  Stednitz and Arvin offer these tips for making the most of your workout:

•  Remember: slow but steady wins the race. Lots of people either hurt themselves or burn themselves out by exercising too much, but consistency is important in a workout regimen.  Work out more than once a week, and make it a priority by putting it on your calendar.

•  Find a partner. Partners are great for holding you responsible and making sure you get to the gym, Stednitz says. If you can't find one, consider hiring a personal trainer, especially if you need help learning the correct techniques.

•  Make it fun. Do something you enjoy.If you make it fun, you're more likely to stick with it.

•  Be persistent. If you miss a couple of days, don't fret.  "Don't let a couple missed sessions deter you," Arvin says. "All is not lost."

It takes a long time to get in shape, and it also take a long time to lose what you've gained.

•  Ask questions. Find out what resources are available to you, such as assistance with spots, finding a workout or getting tips from trained staff. Some facilities offer special programs and workout areas for specific needs, such as private spaces where smaller groups can meet - less people and less mirrors.

Source: Indiana University
Reference: Newswise

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