The FiveSecond Myth

A recent study from researchers at Rutgers has found this unfortunate fact to be true—it takes less than half a second for some bacteria to transfer to food dropped on the ground. Yuck, right? Our take? It’s hardly worth it for that last chip! If your food (or your child’s food) falls on the floor, toss it! Better safe than sorry.

Learn To Lift

New to lifting? Weight management can at times feel daunting.

If you are willing to commit, however, you will reap countless rewards. After all, a strong body is a healthy body.

Dumbbells

PROS: Most gyms will have a good set of dumbbells. If you want to train at home, sets of dumbbells are easy to come by. For beginners, it may be a better fit to start off training with dumbbells versus barbells.

CONS: Once you have been on the same regimen for a while, you may outgrow your set fairly quickly. A membership to your local gym may help resolve this problem.

Barbells

PROS: It’s much easier to lift more weight with barbells, especially for squats and deadlifts. For exercises like the squat or the press, you can use racks to safely load and unload heavy weights.

CONS: It is necessary to have a squat rack, a barbell, a bench and enough weight to complete routines involving barbells. This means either a definite investment or a gym membership.

Bodyweight

PROS: The equipment needed for bodyweight training is minimal. You can train from anywhere—as long as you have space to move around. A classic example of this form of exercise is pull-ups.

CONS: To ensure you are progressing, your routine will constantly have to be modified.

Proper Gym Etiquette

Don’t want to get any dirty looks from other gym-goers? Follow these tips.

1. Always put the weights back when you’re done.

2. If someone is using the equipment you’re wanting to use, don’t pressure them to finish quicker. On the other hand, don’t sit at the equipment for an extended period of time, either.

3. If you get the equipment sweaty, wipe it down.

4. Let people be. You don’t want others coming over to tell you everything you are doing wrong—show others the same respect.

5. Don’t talk on your cell phone while dealing with weights.

Safety First

Better safe than sorry is a motto that applies to gym life as well.

Once you know how to navigate your way around the equipment, follow these tips to avoid injuries.

› Stay hydrated. Dehydrated muscles can quickly turn into injured muscles. Make sure you’re drinking plenty of water throughout the day and before and after your workout.

› Get enough rest. The harder you train, the more rest you will need. Overstressing your muscles could lead to severe injury. Rest at least 48 hours between workouts.

› Pay careful attention to form. Good form is essential for maximum results and for injury prevention. Make sure your alignment is in check. It’s OK to do fewer reps if necessary. Never push yourself to do something that you are uncomfortable with.

› Stop if you feel pain. Your muscles should feel tired and challenged by the final rep, but you shouldn’t feel any pain.

EDITOR’S NOTE: Always talk with your doctor before beginning any new exercise program.