Gyming advice

I have recently started going to the gym. I know nothing about such exploits, so have basically just been doing as I was told on my induction.

I started out just doing CV stuff:

5 min warmup on bike
Some stretches
20 mins on cross trainer
1000m on rower
20 mins on treadmill

The induction guy told me when I was managing the full 20 on x-trainer and walker to book another appointment with him and he'd take me through weight training.

This has now happened, with him giving me the following weight exercises:

15 x Lat pulldowns
15 x chest press
15 x leg raises
15 x leg press
15 x curl and press (free weights)
15 x something I don't know the name of (holding a medicine ball in both hands ahead of you and swinging torso around to left and right
15 x something else (oblique somthing or other) a bit like sit ups, except diagonally.

2 sets of that combination. I'm slightly reluctant to say what weights for each thing, as they're probably really wimpy (I have no idea)

He has told me to do the CV one day and weights another. Problem with this is that I'm exercising alongside my wife, and the weights sets probably only take about 20 mins, when we're there for about an hour.

Is there any reason not to just get rid of the treadmill work (because it is BOOOORING) and do the weights and CV together?

I'll be asking the gym guy next time I see him, but thought I might as well ask opinion on here.

I did the weights for the first time on Friday, and the chest press nearly killed me! My upper arms were aching all weekend. But then I did the same last night, and feel reatively fine. Must have just been use of unaccustomed muscle groups.

Why not do the 20 minutes weights then have a beer in the bar while you wait for her to finish?

I'm not sure I could lift the beer after tose chest presses.
Maybe I'll check whether they have straws...

i hated the treadmill until the instructor put an interval programme on it for me....25 mins 2 mins brisk walk. 30 sec run...it makes the time go quicker and keeps your interested!

Depends what your objetives are?
ie General losing weight vs. toning up vs. gaining muscle bulk?
The program you have there will probalby lose you a bit of fat, and tone your upper body but not bulk you up. That's as long as you also pay attention to your nutritional strategy. Obviously too many bench presses and not enough CV will tend to bulk you up rather than lose weight

Personally I wouldn't run on a treadmill, i'd rather dodge the dogs and walkers by running round the park, more to see.

You don't say how often you are visiting the gym, if you are a beginner then you don't really want to train the same muscle groups two days in row, that's why he has told you to alternate. Having said that the wisdom is that abdominal muscles can trained every day.

norb

Originally Posted by bazza

I'm not sure I could lift the beer after tose chest presses.
Maybe I'll check whether they have straws...

That's a great idea! You could always balance the beer on the control thingy on the treadmill then and 40 mins of running in as well.

Spend longer on the bike.. that's what I do... It's very good for you. (I hate running )

Most of these gym guys and gals - are numpties

If your after cardio - do light weights.
If your after size - do big weights.

That is what a gym is for...

any other machine should be for warm up or warm down....they have little or no effect whatsoever in getting you fit....and actually do more harm than good.



Chris

Originally Posted by chrisd_b

If your after cardio - do light weights.
If your after size - do big weights.

That's not correct. All weight training is pretty much Anaerobic, even at low intensity and high reps. Without getting too technical, Anaerobic exercise will not neccesarily lose you weight or improve lung or heart function.

If you want to get fit, ie improve your lung capacity and heart function then you need to do Aerobic work, ie Running, swimming, cycling.

I agree that the various CV machines are pretty worthless though. rowing is a good comprimise between Aerobic/Anaerobic however.

Originally Posted by norbert

That's not correct. All weight training is pretty much Anaerobic, even at low intensity and high reps. Without getting too technical, Anaerobic exercise will not neccesarily lose you weight or improve lung or heart function.

If you want to get fit, ie improve your lung capacity and heart function then you need to do Aerobic work, ie Running, swimming, cycling.

I agree that the various CV machines are pretty worthless though. rowing is a good comprimise between Aerobic/Anaerobic however.

Whats not correct that gym trainers are numpties or the fact that you should be using weights rather than machines...like cross-trainers...etc?

This is a subject I know alot about - and I mean alot



Chris

Originally Posted by chrisd_b

Whats not correct that gym trainers are numpties or the fact that you should be using weights rather than machines...like cross-trainers...etc?

This is a subject I know alot about - and I mean alot



Chris

Read my post Chris, I wasn't denying that Gym workers are numpties.

I was disputing your claim that light weights are any good for cardio.

Anyway I shall take my finely chiselled abs (all fashioned without machines) and bow to your obviously superior knowledge on these matters.

norb

Originally Posted by norbert

Read my post Chris, I wasn't denying that Gym workers are numpties.

I was disputing your claim that light weights are any good for cardio.

Anyway I shall take my finely chiselled abs (all fashioned without machines) and bow to your obviously superior knowledge on these matters.

norb

You just bloody agreed with me if you are now saying you have achieved your abs without the need for stupid machines...

And if you want to get more cut you would use small light weights just to add more resistance to the excersise.....for example doing lower abs and ab shaping you could do leg raises - which are brilliant...but to add more resistance hold a 2.5KG biscuit between your feet just to add more resistance...hence light weights..



Chris

You guys make me feel tired just reading about all this physical malarky

It has been known that I've taken a brisk walk to the pub to make sure I catch the start of a match. That said it could explain why I'm a chunky butt.

To coin an old phrase my body is a temple....OF DOOM !

Originally Posted by Voo

To coin an old phrase my body is a temple....OF DOOM !

As my former boss used to say: My body is a temple....old and ruined.

Originally Posted by chrisd_b

hold a 2.5KG biscuit between your feet

Chris

lol chris that's a big biscuit. Make sure I don't eat it after eh.

Nice one matey

Originally Posted by norbert

lol chris that's a big biscuit. Make sure I don't eat it after eh.

Nice one matey

Sorry old gym talk....for example...

'shove a couple of biscuits on for the last couple of reps'

As you rightly pointed out these are not Actual biscuits and at no point should anyone attempt to eat one

I now see Gyms have 1.25KG bicuits....god knows what for

I would have worried about going to the shower after a session if I asked for them to be put on the bar


Chris

Gyming in this weather? Forget the gym and get outside!

10 hours of bike riding/ walking about in the woods is far better for you than sweating under the aircon of a gym. 10 hours is easily achievable with a packed lunch because you don't get bored of the ever changing scenery and wildlife.

Gyms should be for winters of endless rain, not for days like this!

Originally Posted by Dibby

Gyming in this weather? Forget the gym and get outside!

10 hours of bike riding/ walking about in the woods is far better for you than sweating under the aircon of a gym. 10 hours is easily achievable with a packed lunch because you don't get bored of the ever changing scenery and wildlife.

Gyms should be for winters of endless rain, not for days like this!

Hit the nail on the head Dibby....if you want to get fit - get out and enjoy the weather and glorious countryside.....and the fresh air

Chris

Originally Posted by chrisd_b

This is a subject I know alot about - and I mean alot

Chris

I didn't realise there was any other kind of subject Chris

I'll speak to the guy again, but I think I'll carry on with my current plan, from what has been said.
As for my aims - just general fitness really. Hopefully the aerobic stuff will help with that, and with my football and tennis. The weights might help tone things up a bit - and the variety helps with getting bored too.

Gyms are alright in the winter but I can't understand someone paying to run on a treadmill when they can get out down the local park and run in the fresh air for free. Forget the gym, get out into the great outdoors, climb mountains with the wife or a few mates, cycle all day, go for a run, leg it about with the kids or the dog in the park. Bazza, please don't lock yourself up in a stuffy box with no windows and artificial air on a day like this! Get into some nice long walks and you'll live longer doing all day sessions in the fresh air than a couple of hours here and there in the gym.

You're in Congleton right? There's some of the most beautiful countryside in the country up there around Buxton, Matlock, the Dales - get out and see it, regular all-day walks/ bike rides will get you far fitter and will out-last a gym membership.

Ok, if you want exercise for the sake of it, trudge up and down a swimming pool 100 times, 4 times a week and you'll get fit ... and bored ... and probably get put off going back because it's so boring.