Safety Guidelines and Protocols for Gym Equipment
Always follow safety guidelines when using gym equipment, such as treadmills and rowing machines. Proper warm-up, technique, and caution are emphasized. The content stresses the importance of personal well-being, correct usage, and adherence to gym rules to ensure a safe and effective workout environment.
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TREADMILL SAFETY GUIDELINES Always follow these guidelines when using the treadmill Never use this equipment unless you have been shown the correct technique by the Fitness team. Always follow the console guidelines for proper and correct operation. Never mount or dismount the treadmill while the running belt is moving. Use the handrails whenever additional stability is required. In case of an emergency, such as tripping, grasp the handrails, and place the feet on the side platforms. Ensure that you use the safety emergency stop cord at all times Handrails may be held to enhance stability as needed, but are not for continuous use. Do not use this product in bare feet. Always wear shoes. Wear shoes with rubber or high traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Make sure no stones are embedded in the soles. Ensure shoelaces are tied Ensure you are wearing appropriate clothing Keep all loose clothing, shoelaces, and towels away from moving parts. Never walk or jog backwards on the treadmill always face forward, if you are talking and need to hold on grip the handrails The head, shoulders, and hips must all be in line to allow forward movement as a unit with as little effort as possible. Tuck the hips directly under the torso. If the back is upright, the hips will follow. When running, swing arms naturally. A natural pattern for arms will resemble a figure-8 pattern. A common mistake many runners make is to hold their arms tight to their body, thus restricting the balance the arms provide for natural running motion. Never place liquids of any type directly on the unit, except in an accessory tray or holder. Containers with lids are recommended. Do not reach into, or underneath, the unit or tip it on its side during operation. If you are unsure on anything ask a member of gym staff Always stop exercising if you feel unwell
CONCEPT2 TRAINING GUIDE SAFETYPOINTS Personal Well-Being Always warm up, cool down and stretch thoroughly before and after each training session, if unsure please see the gym staff. It's important to warm up the muscles with some light rowing before you start stretching. If required wear a tracksuit (or equivalent) to help keep the muscles warm. Take time to develop good technique before increasing training intensity When beginning an exercise programme don't overdo it; start slowly and build up gradually. Drink plenty of water during and after exercise. Don't wait until you are thirsty. Ensure you train at an appropriate intensity. We recommend you base your training intensity on your heart rate Machine Protocol Check the handle, seat and monorail are clean. Adjust the damper setting to give the correct drag factor for your workout Place the handle in the handle hook before securing your feet. Adjust the footrests. If you have long legs, you may need to lower the footrests. Fasten the straps securely. Sitslightly towards the back of the seat. Pull straight back with both hands. Do not row with one hand. Donot twist the chain, pull from side to side or let go of the handle whilst rowing. Keep clothing, hair and fingers away from the seat rollers. When you finish your exercise, place the handle in the handle hook, then, after releasing your feet, return the handle to rest against the chain guide/monitor support. If you are unsure please speak to the gym staff Always stop exercising if you feel unwell
GENERAL GUIDELINES IN THE FITNESS CENTRE General Guidelines in the Fitness Centre The Fitness Centre is for use by members only, if you are not a member you are not insured You must have an induction before using the facility - never perform any exercise or activity if you have not been show the correct technique by a fitness professional If you medical circumstances change you must inform the fitness staff immediately as this will effect what exercises you can do No person is to use the gym alone, ensure you train in pairs or when the staff are on duty, failure to comply with this may result in your membership being cancelled If when training you feel ill, unwell or any pain stop exercising immediately and see the fitness staff or a doctor if deemed appropriate Always follow the guidelines for performing the exercises on display or on the machine Always wear the correct clothing including proper suitable shoes Ensure long hair is tied up and out of the way Ensure any loose jewellery is removed Always warm up with light intensity exercise for at least 5 minutes to increase heart rate, blood flow and muscle activity If you are unsure on anything ask the staff member
CROSSTRAINERSAFETYGUI DELINES Always follow these guidelines when using the Cross Trainer Never use this equipment unless you have been shown the correct technique by the Fitness team. Always follow the console guidelines for proper and correct operation. Use caution when mounting or dismounting the cross-trainer. Use the stationary handlebar whenever additional stability is required. While exercising, hold onto the moving arms. Never use the cross-trainer while facing backward Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Make sure no stones are embedded in the soles. Do not use this product with bare feet. Ensure you are wearing appropriate clothing Keep all loose clothing, shoelaces and towels away from moving parts. Never place liquids of any type directly on the unit, except in the accessory tray water bottle holder. Containers with lids are recommended. If you are unsure please speak to the gym staff Always stop exercising if you feel unwell
USE OF THE SPIN BIKES To use the Spin bikes, adhere to the following guidelines: Adjust the seat to allow legs to go almost straight when pedalling Adjust the handle bars to a comfortable position Adjust the resistance using the dial Tighten your feet in the pedal Start pedalling and exercising To stop ensure you slow down the pedalling and push the stop button Do NOT just stop pedalling as this is a fixed wheel bike and WILL cause injury If you are unsure of the correct use of these, please ask the fitness staff.
SAFE USE OF RESISTANCE MACHINES, FREE WEIGHTS AND SMITH MACHINE Never perform any exercise or activity if you have not been show the correct technique by a fitness professional Always follow the guidelines for performing the exercises on display or on the machine Adjust the seat position; bench height; any other adjustable parts and the weights to the correct setting whilst standing and ensure you use 2 hands Make sure the pin to secure the weights is firmly in place Make sure the Smith machine safety bars / clips are in place Always warm up before lifting with some light cardio exercise and easy sets Ensure you are lifting the correct weight and it is one you can handle Keep your hands and all body parts away from chains, cams, pulleys, weight plates and all moving parts of exercise machines and free weights when they are in use Safety precautions include having a good grip in the centre of the bar or grips, maintain a stable position sitting or standing, use good technique or form Focus on controlling the movement. To avoid injury and maximize the effectiveness of the exercise weights should always be lifted and lowered slowly Never hold your breath while lifting weights. This can cause you to feel light headed, dizzy, and lead to fainting Never lock your joints (knee, elbow, etc.) while lifting weights. Locked joints are put under an enormous amount of stress, which may lead to injury Use a spotter when performing any major lifts with free weights, especially pressing exercises that place the weight above you Ensure people are a safe distance away while making lifting movements Don't let the weight stack bang in between repetitions as this can damage the weights and cause injury to joints Don t drop free weights violently. They damage equipment and they might bounce and hit someone around Put weights down or get off machine in between sets to ensure proper rest and to allow other users to use the equipment Always use correct manual handling techniques when lifting and moving weights and benches If you are unsure on anything ask the staff members Stop exercising if you feel unwell
BIKE SAFETY GUIDELINES The following guidelines should be adhered to at all time when using any of the bikes Never use this equipment unless you have been shown the correct technique by the Fitness team. Always follow the console guidelines for proper and correct operation. Use caution when stepping on or off of the Lifecycle exercise bike. Never face backward while using the Lifecycle exercise bike. Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats, or spikes. Make sure no stones are embedded in the soles. Do not use the Lifecycle exercise bike with bare feet. Ensure you are wearing appropriate clothing Keep all loose clothing, shoelaces, and towels away from moving parts. The seat should be set at a height so that when the pedal is at the furthest point you still have a slight bend in your knee. If you have to lean over or forward each time you push, it will get uncomfortable in a hurry. Set the seat too low and you will not get maximum extension and therefore you will not get maximum power. Never place containers filled with liquids directly on the unit, except in the accessory tray water bottle holder. Containers should be covered with lids. If you are unsure on anything please ask the gym staff. Always stop exercising if you feel unwell
