Have you ever been to the gym and seen a workout this intense?

Watch this video, then read the gym rules below:

Sure, you’re sweaty (and maybe a little stinky), but that doesn’t mean you should throw etiquette out the window at the gym. In fact, with all those people packed into one place and sweating up a storm, good behavior is a necessity for keeping the peace. We spoke to fitness experts about the rules of workout etiquette so that whether you’re a newbie or a gym rat, you can be sure to fit right in.

Rule #1: Take your calls outside.

Nowadays, with everyone listening to music on their smartphones, it can be tempting to pick up a call—or make a quick one—while you’re working out. Everyone else has headphones on, so no big deal, right? Wrong, says Jennifer Fleischer, an exercise specialist and nutrition and lifestyle coach in San Francisco. “I’m always surprised to see women park themselves on a machine, whip out their cell phones and start catching up with friends while ‘working out,’” she says. Not only will it disturb other gym-goers, but it can also seriously distract you from your own workout. “Keep the cell phones in your locker,” she says. “Your fellow gym-goers––and your waistline––will thank you.”

Rule #2: Don’t hog the machines.

If the gym is busy and you notice people lining up for your treadmill, don’t let your jog last more than 30 minutes, says Ivan Ferran, Director of Clinical Exercise at the Pritikin Longevity Center + Spa in Miami. “A 30-minute workout on cardiovascular equipment like a treadmill or an elliptical is generally sufficient for a great workout.” Similarly, refrain from reserving equipment or a spot in class for your friends. “A gym is not a restaurant. Don’t try to save a space by laying out towels next to you in classes or hanging stuff from a treadmill,” he says. “If another member comes up and wants that equipment or space, they’re entitled to it.”

Rule #3: Use the right weights.

Don’t use weights you can’t handle safely… and quietly. “Even during the hardest workouts you should be able to place your dumbbells or barbells down after using them,” says Fleischer. “The loud noise from weights dropping is often disruptive to other gym-goers and draws unwelcome attention.” Can’t hold tight? Try a set of lighter weights.

Rule #4: Ask for help.

If you aren’t sure how to use a particular machine or how to do a certain exercise, don’t fake it. “It’s very easy to hurt yourself or the machine if you don’t know what you’re doing,” says Ferran. Not to mention you’ll be holding up the line as you struggle to learn. Always ask for assistance from an exercise supervisor on staff. If you’re brand new to working out, most gyms offer a free session with a personal trainer to get you acquainted with the equipment.

Rule #5: Be on time for group classes.

“Arriving late for class is a big no-no, especially at this time of year when classes tend to be packed,” says Danielle Hopkins, a Group Fitness Manager at Equinox in New York City. “Anything more than 5 minutes late is considered impolite, and anything more than 10 minutes late is completely off-limits.” Why the strict rules? Many teachers use those first few minutes to explain what the class will entail and make important announcements. According to Trish Berry, general manager at The Sports Club/LA in Washington D.C., “We ask that members don’t enter a class in progress because, if they miss the warm-up, they could risk injuring themselves”

Read more: Gym Etiquette – Manner Rules for The Gym – Woman’s Day

Becky Moller from AerobicMom.com was recently in the news as she explained how Zumba is for everyone.

Do you see people dancing at the gym and moving their hips? Well, that’s ZUMBA!

Zumba dance workout is in full swing as the winter season comes around.

Now that it’s cold you can come inside…it’s fun!

Zumba is all about choreography!

Most people in these classes don’t consider themselves to be dancers.

“I’m not any good at dancing…it’s a fun way, you don’t even realize you’re exercising!”

Zumba started nearly 20 years ago when a fitness instructor accidentally played a salsa tape for his class and then improvised with the music.

The title says it all.

But this image from Nike says it BEST:

We encourage you to Love Your Body by sharing this with all of your friends.

If you are interested in guest posting at AerobicMom.com, please contact us today.

Yep, this is another guest post from Nate Moller – Becky’s husband. Nate does online marketing consulting for small to medium sized businesses who need help with search engine optimization, social media and custom website design.

I work online all day every day.

And from time to time I come upon things that literally blow my mind.

Becky and I often talk about exercise, balanced diet, and how she can best help her aerobic friends realize that “they are good enough, they are smart enough, and doggone it – people like you.” (thanks SNL)

The following video says it best:

Now, the next time you feel you’re not good enough, you’re too big here or there, or you wish this was different about your body, come back and WATCH THIS VIDEO a few more times and realize you’re lucky to be who you are and have what you have.

Yes, this is a guest post by Nate Moller, Becky’s husband. Nate has been doing online marketing consulting and website design for over seven years. He is passionate about helping businesses succeed. He’s also very supportive of his wife pursuing her talents.

Part of my profession deals with using Facebook for business so I’m online (and on Facebook) almost all day every in one way or another.

I recently found a story that has gone “viral” that reminded me of aerobics, working out, and especially the Utah culture for women (and quite possibly the countries culture based on unrealistic portrayals in the media). Since the story hits the nail on the head, I’m going to quote it verbatim and look forward to comments below:

A while back, at the entrance of a gym, there was a picture of a very thin and beautiful woman. The caption was “This summer, do you want to be a mermaid or a whale?”

The story goes, a woman (of clothing size unknown) answered the following way:

“Dear people, whales are always surrounded by friends (dolphins, seals, curious humans), they are sexually active and raise their children with great tenderness.
They entertain like crazy with dolphins and eat lots of prawns. They swim all day and travel to fantastic places like Patagonia, the Barents Sea or the coral reefs of Polynesia.
They sing incredibly well and sometimes even are on cds. They are impressive and dearly loved animals, which everyone defend and admires.

Mermaids do not exist.

But if they existed, they would line up to see a psychologist because of a problem of split personality: woman or fish?
They would have no sex life and could not bear children.
Yes, they would be lovely, but lonely and sad.
And, who wants a girl that smells like fish by his side?

Without a doubt, I’d rather be a whale.

At a time when the media tells us that only thin is beautiful, I prefer to eat ice cream with my kids, to have dinner with my husband, to eat and drink and have fun with my friends.

We women, we gain weight because we accumulate so much wisdom and knowledge that there isn’t enough space in our heads, and it spreads all over our bodies.
We are not fat, we are greatly cultivated.
Every time I see my curves in the mirror, I tell myself: “How amazing am I ?! ”

(The girl on the picture is French model Tara Lynn) Feel free to tag yourselves
Last comment: I’m not putting down thin people, being a thin woman myself (BMI of 22 maybe?) just saying that being large doesn’t equate to being unattractive.

By: Delphine Fieberg

What are your thoughts on the topic?

Thanks for sharing this with all your Zumba friends!

Hello all my friends!

I wanted to thank you for your feedback, comments and participation in the aerobics classes I teach.

I’m preparing a few new videos right now to post on Youtube and would love it if you all subscribe to my Youtube Channel (aerobicmom2011)!

Here are a few stats for one of our most viewed videos on Youtube – Shakira, Loca Loca:

We really appreciate your interaction, feedback, and all the energy you bring to Zumba! Keep it up!

This is the video that has received the most traffic so far:

Thanks to my little sister Gini for the choreography and video!

Okay, Zumba-kiddos–here is your official review for Thursday’s midterm–and it’s only going to be available online TODAY–so make sure you leave a comment on this blog post–it will count for your attendance for today’s class. Okey-dokey?

Great, so let’s get started. I will tell you what specifically you need to know from your study guide to prepare for the midterm. Don’t forget to bring your study guide on Thursday–you will be able to use it on the test.

The test format is as follows:  29 T/F questions, 11 Multiple Choice and 10 Matching. The following list coordinates with your study guide and will tell you which questions to review.

Chapter 1:

1. Be able to recognize, name, and define the five basic elements of physical fitness.
1c. Be able to define the term “muscular strength”.
2. Know that the definition of “aerobic” is “promoting the supply and use of oxygen.”
6. Know when your resting heart rate should be taken.
7. Know that unusual stress and illness can elevate your resting heart rate.

Chapter 2:

1b. Be able to recognize a list of Internal Resources, including: hereditary and environmental influences, positive and negative life experiences, wants, needs, priorities, goals, strengths, talents, interests, weaknesses, risk factors, poor choices, beliefs, truths, rules you follow, attitudes, emotions, actions, & behaviors.

2. Know that internal resources affect your motivation through:

• images, sounds, tastes, and smells
• internal self-talk
• body sensations

Chapter 3

1.  Be able to recognize the signs of over-exertion.

3.  Know each of the following injuries and their causes:

• Blisters caused by friction
• Bunions caused by joint inflammation
• Muscle cramps caused by fluid imbalance
• Muscle soreness caused by metabolic wastes
• Shin Splints caused by weak lower leg muscles

5.  Know that you should undertake a new exercise program cautiously, increasing the frequency, intensity and duration gradually.

6.  Know that if you stopped working out, you would lose half you fitness gains in 5 weeks of inactivity, and all of your fitness gains in 10 weeks of inactivity.

Chapter 4:

1.  Know that in a balanced static posture, your shoulders are pulled back and down in a relaxed position.

3.  Be able to describe the correct carrying stance.

5.  Know that developing strong, yet relaxed muscles and flexible joints is important in developing and maintaining good posture.

Chapter 5:

2.  Know that specific fitness testing is only appropriate after obtaining a medical history.

4.  Know that in submaximal testing your HR (heart rate) is tested to 150 bpm.

Chapter 6

1.  Know that the purpose of warming up is to:

• raise the body’s core temperature slightly
• initiate muscular movements
• prepare you for more strenuous moves to come

2.  Know that a warm-up should include medium to low level, range of motion type movements.

3.  Know that static stretching should be done following the initial warm-up exercises when the muscles, tendons, and joints are loose and pliable.

4.  Know that static stretching should encompass all muscles from head to toe.

5.  Know that a static stretch should be held 15 seconds.

6.  Know that breathing should be focused on during stretching and strengthening exercises.

7.  Know that on the Rate of Perceived Exertion scale, you should be at a 2 after your warm-up.

Chapter 13:

1.  Know the 2 types of nutrients your body needs:  foods that satisfy your energy needs, and foods that meet your needs for growth, repair, and regulation of body processes.

3.  Know that the MyPyramid Food System is personalized according to age, sex, and amount of daily physical activity.

4.  Know that the word “diet” means “total intake of food and drink”

5.  Know that the minimum recommendation for daily exercise for all Americans is 30 minutes a day.

6.  Be familiar with the following information regarding key recommendations:

• Weight Management:  Balance calories from foods with calories expended
• Physical Activity:  Engage in at least 30 minutes of moderate activity on most days of the week
• Fats:  Should constitute between 20-35% of total calories
• Carbohydrates:  Choose fiber-rich fruits, vegetables and whole grains
• Alcoholic Beverages:  Up to 1 drink per day for women, up to 2 drinks per day for men

Thanks for all the feedback so far on our recent videos on Youtube! We really appreciate it and will take your feedback seriously.

Some of the things we plan to improve:

• The lighting
• Communication
• Frequency of new videos
• Video quality
• New choreography

If you have other suggestions, please let us know.

Here is a fun Zumba Warm-Up routine to the hit song, I Gotta Feeling (the Black Eyed Peas):

I know, it’s about time!

But AerobicMom.com is now on Youtube and will be adding more videos on an ongoing basis.  Right now it’s mostly my Zumba choreography, but we’ll be adding instructional videos for different equipment soon!

Subscribe to AerobicMom2011 on Youtube

Make sure to add us to your friends and subscribe to our channel!