Editor’s Note: “Fitness Facts” is a weekly fitness and exercise column that appears on Mondays. If you would like to ask a fitness related question of Irene Lewis McCormick, graduate student in health and human performance, she can be reached by e-mail at [email protected].

Q: I want to add a weight routine to my aerobic workouts. What suggestions do you have for me before I begin one?

A: 1) Long before you enter the weight room ask yourself, “What are my goals?” Do you want to be able to carry groceries into the house, look good in a bathing suit or run a triathlon? Look beyond the gym, understand your goals, and then adapt your workout to agree with them.

2) Figure out how much time you’ll have to spend and adjust your workout goals accordingly.

It is not necessary to spend more than about 60 minutes in the weight room, more than two times a week, performing an effective workout for all the body’s major muscles.

The American College of Sports Medicine (ACSM) has established guidelines for strength training for the general population: 2 times a week, perform exercises for eight-10 major muscles of the body. Complete one set of eight-12 reps. The key is to work this one set to fatigue.

3) Perform exercises that you truly understand.

Do not rely on what you see in the weight room to comprehend an exercise. Chances are the person you’re watching doesn’t know how to do the exercise correctly. Question what you see.

Attempt to read the placards on the machines. They can be helpful in performing the exercise correctly.

Remember that it’s usually a good idea to go slow through the range of motion and don’t lose your correct form. Sometimes a muscle becomes fatigued, but an exerciser can still control the weight. Beginners sometimes lose their good form and control even before they reach fatigue in the muscle.

Work with weights that will cause fatigue in your muscles; as a guideline, fatigue should occur by rep eight. Once you start losing good form and technique, cease the movement.

4) Attempt to speak with or work one-on-one with a certified personal trainer or a certified aerobics instructor, who is knowledgeable in weight room exercises, to obtain information about which muscle groups to train and exactly how to train them using safe and effective techniques.

Q: I am interested in knowing what qualities I should look for when selecting a health club or a fitness center to work out in.

A: When the time comes for you to choose a fitness facility in Ames, you may find the selection a bit daunting. There are few facilities to choose from.

If you’ve never been an exerciser, joining a health club won’t make you one, but it may help to put you on the right track. The first step is to examine all the options available, review your own objectives and determine your needs.

According to Cathy McNeil, public relations director of the International Health, Racquet and Sportsclub Association (IHRSA), look for a place you can go where people will cheer you up and keep you coming back.

Look for multiple activities and variety. Check out the list of scheduled classes and organized programs. Does it offer introduction programs or classes for your level of experience?

Regarding staff, here are some questions to ask: What kind of education do they have? Are they certified? Do they have degrees in their field? Do they become actively involved with members or are they buried at the front desk?

Be certain classes and activities scheduled meet your needs and availability.

Find out when the club is open, when it closes, if child care is available and how much it costs. Does it have adequate parking, and is the facility located near your home or business?

On your tour, look closely at the members and pay attention to what the sales representative is saying. Look at bulletin boards to see if they are current. Is the facility clean, including the locker room and toilets? Is all of the equipment operational? Ask for referrals and talk to members about the facility.

Above all, do not join a club that tries to intimidate you into joining with put-downs or scare tactics.

Finding a facility that meets your needs can make all the difference in the world. Take the time to make the right decision. decision.