All quality fitness centers maintain safety rules so that the members of the fitness center can enjoy the use of the center without worrying about injury.

Go through a PAR-Q.

If you’re starting a program please complete a PAR-Q (Physical Activity Readiness Questionnaire (PAR-Q)) and seek physician clearance if warranted or if you have any physical issues (PAR-Q).

Waiver

Make sure you signed all waivers: general use, training, and massage.

When Exercising

Make sure you warm up before stretching or any exercising. A warm up can be as simple as marching in place or taking a walk or large body movements.. A warm up prepares the body for physical activity.

Formal exercise is designed to systematically increase heart rate, raise metabolism, and stress the musculature. If you have any heart, joint, muscle pain or any unusual sensation stop and assess.

Remember the saying No pain, no gain is WRONG, WRONG, WRONG.... No effort or no consistency, no gain is RIGHT, RIGHT,RIGHT.

Remember to breathe, don’t hold your breath. Holding breath where you close your mouth and bear down on a closed glottis increases blood pressure and stresses your heart.

It is always a good idea to stretch after formal exercise. Remember the effects of stretching is short lived, therefore it should be done almost daily.

In order to protect your back always bend from your hips and not your waist, keeping the lower back (lumbar area) neutral, where the lower back has a slight inward natural curve. Try to keep your abdomen in; it helps stabilizes the spine, which protects it.

When using cardio work at a moderate pace; that is where you can talk to someone else with not much effort. See how to train at BMS.

A complied a description of each strength machine and how to use it correctly. See machine page.

Dress Code

Quality fitness centers institute dress codes in order to ensure members are wearing supportive shoes and clothes that will not catch on equipment.

Buddy System

Buddy systems require that you have someone working out with you at all times especially in a centers which are not staffed.

Use Proper Technique

Using proper technique is a common rule in most fitness centers. All staffed fitness centers will have people who are able to show you the proper technique to use when working out. Always ask for help from staff before using any equipment that you are unfamiliar with. Using proper technique will keep you from getting hurt and also keep you from damaging the equipment in the fitness center. You may be asked to report any improper technique use to the fitness center employees.

Use of Machines

Only use machines properly. Do not change anything mechanical about the machine. Make sure you wipe down machine after use. If you find a machine out of order place an out of order sign and notify security.

Clean up

Wipe down machines and place weights back after use....

When to Stop Exercising!

When in doubt hit emergency button or call security.