Nashville Lifestlyes Magazine Fitness Column with Josh Rogers of ENERGY FITNESS by josh

Fitness: Solo in the Gym
Making your private workout time work for you
by Josh Rogers • February 1, 2010
With this issue’s hot topic being “Single in the City,” let’s take it a step farther with “Solo in the Gym.” I’m sure for some of you think the thought of showing up at the gym alone is a nightmare. You’ve probably become accustomed to working out with your best friend, a colleague or a significant other. Questions arise, such as: Who am I going to talk to between sets? What if the creep who’s been checking me out the past few weeks makes a move—who’ll rescue me? Who’ll count my reps? Or most importantly, who’ll reassure me I don’t look fat in the mirrors? All are very valid points, but I assure you it won’t be as terrifying as you may think. Step out of your comfort zone and give it a shot. Here are some benefits of going solo in the gym. You can:

Relieve Stress—Let’s pretend you’ve had an extremely stressful day at the office or the kids have been a handful. What better way to relieve that built-up stress than heading to the gym alone and taking it out on the weights, stair climber or treadmill. You don’t have to answer to anyone, you can go at your own pace and forget about the events making your blood pressure skyrocket. Enjoy your favorite tunes on your iPod as you sweat away all the tension of your day from Hades.

Maximize Time—Going solo to the gym provides the opportunity to determine the length and intensity of your workout. For example, if your day has gotten away from you, the only time period to fit in a quick workout might be during your 30-minute lunch break. Exercising alone allows you to maximize your short amount of time—you don’t have to wait on your partner, you take shorter breaks between sets and you have fewer interruptions. Or perhaps you’re fighting allergies, but know you need to workout and break a sweat. However, you don’t feel strong enough to perform your regular routine with your workout partner. Go work out alone and do what you can—that way you won’t interfere with your partner and his/her level of intensity. And you’ll feel so much better after a few drips of sweat!

Meet New People—As silly as it may sound, going to the gym alone is a great way to meet new people and learn new workout ideas. I don’t mean treating the gym as a “meat market” and hunting your next prey—simply meeting new friends and observing new workout techniques, challenges and ideas. You never know, you may just connect with a special someone eventually.

Enjoy the Variety—We all notoriously follow the same old routine time and time again, looking for different results. Going to the gym alone forces you out of your comfort zone, which will hopefully put some variety into your workout. Try a group fitness class, hire a personal trainer, look for new routines in fitness magazines—you never know, you might find something new that works for you to “spice it up.”
”
Gain Confidence and Independence—Though it sounds cliché: Yes, going to the gym alone promotes a sense of self confidence and independence to your style. The first few times may be a little intimidating, but you’ll soon gain that swagger and feel very comfortable pumping iron without anyone standing over you. And you never know—you might actually enjoy it.

As a professional who makes his living in the fitness environment, I enjoy the comradery of working out with a friend or colleague. However, there are those days when a solo workout is just what the doctor ordered. Next time you feel stressed, limited for time, bored or just need to spice it up, head for the gym alone and embrace it—you never know what may happen.

Until next time …

COMMIT 2 BE FIT,
Josh Rogers
B.S., Exercise Science; NASM, C.P.T.
energyfitnessbyjosh.com

Exercise of the Month: Ball Squats
Muscle Targeted: Quadriceps and Gluteus Maximus
Equipment Needed: 55-65 cm Exercise Ball
Instructions:

1. Place a 55-65 centimeter exercise ball in the lower part of your back against the wall.
2. Stand with your legs hip-width apart and your arms by your side, on your hips.
3. Squat down 90 degrees, keeping your hips back against the ball and body weight on your heels (knees should not travel over your toes).
4. Return to the starting position without locking out your knees (keep knees soft/slightly bent).
5. Perform two sets of 15-20 reps (to make the exercise more difficult, pick up a set of 5-15 pound dumbbells).