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ByKimberlyGarrison Etiquetteisnotjustabout which fork to use. Perhaps more important, it's about your behavior and how you respectfully treat others. After all, isn't etiquette the invisible glue that holds civ- ilized societies together? Theobviousanswerisare- sounding yes. Unfortunately, nowhere is this loss of eti- quette more apparent than at the gym. Is it the technol- ogy, permissive parenting, or are schools to blame for the obvious lapses in common sense and manners? While I can't pinpoint the exact root causes for these poor behaviors, here I endeavor to shed a little light on them. Last year I thought I'd seen it all when I wrote the dirty dozen gym habits. Sadly, this year, I've discovered 12 more ways to improve your gym behavior. 1 Hold the door open. Yeah, I know you're ea- ger to do your workout, but surely you can hold the door for 5 seconds for the next guy or gal behind you. What does it really cost you to show a small act of kindness and courtesy to your fellow gym member? So, come on, be nice and hold the door. I promise, it won't ruin your workout. 2 If you can't say some- thing nice, say noth- ing at all. This wise phrase popularized by the char- acter Thumper in Disney's "Bambi," is not only worth repeating, but are words to live by. Don't offer your unsolicited advice to other gym members. Don't com- ment that someone is ei- ther too thin or fat, or ask another woman if her boobs or hair are real. Re- member your manners. Just think about how you might feel if someone said something rude or asked you an inappropriate ques- tion. In general, keep your personal comments to yourself. Your unwelcome criticisms or comments will not be appreciated. So put a lid on it. 3 Share the dumbbells. Remember to share the equipment. You can do only one exercise at a time, and it's just plain old self- ishness to hog equipment and not share. If a fellow member wants to work in a set during the rest- ing phase of your workout, be gracious and let him or her get in a set, too. 4 Don't spit in the wa- ter fountain. Please. While this should be com- mon sense, I've actually seen more than one per- son guilty of this heinous offense. No, I couldn't be- lieve it either. 5 Don't be a grinch. Rain or shine, some people manage to always have a frown on their face, with a bad attitude to match. Give up the grinch and smile a little. You can smile at the staff, and it would also be nice if you remember their names. Being pleasant will add ex- ponential benefits to your workout and your life. 6 Rude gum chewer. While this should go without saying, smack- ing, cracking and popping chewing gum is totally un- acceptable behavior. Oddly, from what I've seen, women are the worst offenders. 7 No cussing. Please leave your foul language at home. No one wants to be subjected to your nasty lan- guage. Increasingly, without the slightest discretion, and in the public area, people are throwing F-bombs left and right. Beyond inappro- priate, using foul language in public demonstrates a lack of respect for oneself and others. 8 Pavarotti you're not. Perhaps, with your headphones on, you do not realize how loud you are singing or how annoying it is to others. Please stop. Reserve your vocal talents for karaoke night or your shower at home. 9 Cellphones. Limit your cellphone usage. It's rude. Don't try to run on the treadmill for an hour while talking on your cell. Now everybody knows about your urinary incon- tinence operation, and that's entirely too much in- formation. Thank you. 10 Late to class. When you are late for an aerobics or dance class, don't skip to the front. This is rude to both the in- structor and your fellow classmates. If you want to be near the instruc- tor then get there on time. Otherwise, be discreet and stay in the back. 11 Cover up. Please stop mooning members. Other members are not interested or amused by your nakedness. Show a little discretion and use a towel or robe. 12 Bathroom behav- ior. If you sprinkle when you tinkle, be sure to clean off the toilet seat for the next person. WORKOUT TIPS 12tipstoexercise your gym etiquette By Martha Ross When David Trousdale retired from Cisco Systems in 2009, he looked forward to getting into se- rious shape. Trousdale, 70, had been a com- petitive athlete in high school and got around on a bicycle — even in freezing cold weather — while teaching sociology at a Montana college when he was in his 30s. But in the past 26 years of his professional life, the Mountain View resident worked long hours at Sili- con Valley startups and companies. As a manager for technical writing at Cisco Systems, he had little time left for exercise, and over the years he added 35 pounds to his 5-foot-10 ½-inch frame. "A few years before I retired at 65, I started to think about what I would do with my time and what to do about staying fit," he says. "I wasn't doing much, and my doctor had been giving me warnings about my weight and blood pressure." Trousdale's vow to get into shape has paid off. He has transformed himself into a nationally ranked cy- clist who specializes in short- and middle-distance track and road rac- ing. In August, he won the 2-kilo- meter individual pursuit for 70- to 74-year-old men at the USA Cycling Masters Track Nationals in Red- mond, Washington. His time was 2 minutes, 52 seconds. In 2013, he placed fifth in a 5-ki- lometer time trial at the National Senior Games. He has qualified to compete at the next Senior Games in 2015 in the 5-, 10-, 20- and 40-ki- lometer events. But building himself into a speed racer on two wheels started slowly. Before he left Cisco, he took up walking. He tried to log 10,000 steps a day. He then entered 5-kilo- meter walking races at work. In his first race, he came in second. "Here I am this old guy, walking against 20-, 30- and 40-year-olds," he says. Spurred by that victory, the natu- rally competitive and hard-driving Trousdale started running. For a while, he logged many miles running the trails in the redwoods and open spaces in the coastal mountains west of Mountain View. But like a fair number of his fleet- footed brethren, his running days were curtailed by a knee injury. And, like a lot of sidelined rec- reational runners, he took up the low-impact sport of cycling. While he likes riding long distances of up to 100 miles, Trousdale's real pas- sion soon focused on shorter dis- tances, something he had past ex- perience with. As a high school student, Trous- dale did well in the 440-yard dash and excelled as a guard on the foot- ball team. "My job was to lead plays and to clear the field for the running backs by pummeling any defenders in my way," he says. "When I was young, I always saw myself as sprinter." In addition to loving speed, Trousdale jokes that he also is a "geek" who loves to measure results and use that data to constantly im- prove his performance. Through the Alto Velo Racing Club, he gravitated toward a genre of competitive cycling that suits both loves: 5- to 45-kilometer road races and 2-kilometer races, called pursuits, around a velodrome, which is a steeply banked oval track designed for bike races. For the kinds of races Trousdale competes in, speed rather than go- ing the distance, is what counts. So is learning to pace one's self, nota- bly in the track races where, Trous- dale says, there should be no more than a second difference in speed around each lap. Trousdale's workout schedule is varied. When in training, he focuses on challenging workouts on a statio- nery bicycle in his home three times a week. These workouts simulate his toughest races. Other days, he gets to the Hellyer County Park Ve- lodrome in San Jose or enjoys long but leisurely rides outdoors. As always, he carefully monitors his performance. "I have power meters on all of my bikes to measure the force I exert, and I wear a heart rate monitor," he says. "I track my power and various other metrics using sophisticated software so I can assess where I am in terms of my race readiness." With winter coming, Trousdale will shift into an offseason rou- tine, which will include several bike rides a week as well as a new sport: pickleball, a racket game that combines badminton, tennis and table tennis. For Trousdale, setting goals and planning for what he wants to ac- complish is all part of the fun. He also likes to hear his doctors' glow- ing reviews. "My doctors tell me they love to see me because they see so few pa- tients as healthy as I am, especially at my age." FITNESS Bikingtobetterhealth PATRICKTEHAN—BAYAREANEWSGROUP David Trousdale, 70, trains in his home in Mountain View. ByRicardoAlonso-Zaldivar TheAssociatedPress WASHINGTON They have health insurance, but still no peace of mind. Over- all, 1 in 4 privately insured adults say they doubt they could pay for a major unex- pected illness or injury. A new poll from The As- sociated Press-NORC Cen- ter for Public Affairs Re- search may help explain why President Barack Obama faces such strong headwinds in trying to persuade the public that his health care law is hold- ing down costs. The survey found the biggest financial wor- ries among people with so-called high-deductible plans that require patients to pay a big chunk of their medical bills each year be- fore insurance kicks in. The poll found that peo- ple respond to the hit on their wallets in ways that may not help their health: • Nineteen percent of all privately insured adults said they did not go to the doctor when they were sick or injured, because of costs. • Seventeen percent skipped a recommended test or treatment. • Eighteen percent of all adults went without a phys- ical exam or other preven- tive care. Health and Human Services Secretary Sylvia Mathews Burwell recently said part of the problem is that many consumers don't understand how to buy health insurance, or how to use their plan once they get their cards in the mail. For example, there should be no reason to skip rou- tine preventive care, since the health care law requires insurers to provide it at no charge to the patient. "People need to under- stand how to use their health care," said Burwell. "We need to spend time ed- ucating people." Only about half of those surveyed said they had a strong understanding of what their plans cover. Many consumers also said they made financial trade-offs to pay medical bills: •33 percent said they cut back on entertainment. •18 percent said they used up all or most of their savings. •19 percent said they di- aled down their contribu- tions for retirement savings. Associated Press writer Stacy A. Anderson and AP News Survey Specialist Emily Swanson contrib- uted to this report. HEALTH INSURANCE Healthcare survey finds many insured struggle with medical bills "A f ew y ea rs b ef or e I re ti re d a t 6 5, I st ar te d t o t hin k a bou t w ha t I w ou ld do w it h m y t im e a nd w ha t t o d o a bou t st ay in g f it . I w as n' t d o in g m uc h, a nd m y do ct or h ad b ee n g iv in g m e w ar ni ng s ab ou t m y w ei gh t a nd b lo od p re ss ur e. 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