Female 5'4" 15.5 stones New to gym..What is 'lifting heavy'?

kelziemba

So I'm confident with my 'diet' now in that I track my food, I'm eating well, always at a deficit (approx 1400 cals) and I lose weight every week that I do this. I've lost a stone and a half so far.

Three months ago I started walking 25 mins each way to and from work. It killed me at first, like literally thought I'd die. Now I'm ok so I try and push myself to walk faster to get the heart pumping.

Next I started a free women's circuits/boxfit type class near me once a week. Again at first I could barely do anything and tired so easily. Now I'm better at it though still have to modify many of the moves.

Then started going to more classes at the local gym-a dance type one at first and now have tried a very hard (for me) circuits class and then most recently Metafit which I'm told is a HIIT workout. Again felt like a near death experience.

So now I've took the plunge and joined the gym and will be there 3 to 4 times a week.

Do I stick at the classes and try to get better and better at the moves? Or do I also use the gym itself? If I do use the gym I have little interest in the cardio machines and more interest in the resistance machines and possibly free weights (though no clue how to use the latter).

My question is does 'lifting heavy' apply to the resistance machines and if so, what does it mean in that context?

Thank you. Any advice greatly appreciated.

peaceout_aly

kelziemba wrote: »

So I'm confident with my 'diet' now in that I track my food, I'm eating well, always at a deficit (approx 1400 cals) and I lose weight every week that I do this. I've lost a stone and a half so far.

Three months ago I started walking 25 mins each way to and from work. It killed me at first, like literally thought I'd die. Now I'm ok so I try and push myself to walk faster to get the heart pumping.

Next I started a free women's circuits/boxfit type class near me once a week. Again at first I could barely do anything and tired so easily. Now I'm better at it though still have to modify many of the moves.

Then started going to more classes at the local gym-a dance type one at first and now have tried a very hard (for me) circuits class and then most recently Metafit which I'm told is a HIIT workout. Again felt like a near death experience.

So now I've took the plunge and joined the gym and will be there 3 to 4 times a week.

Do I stick at the classes and try to get better and better at the moves? Or do I also use the gym itself? If I do use the gym I have little interest in the cardio machines and more interest in the resistance machines and possibly free weights (though no clue how to use the latter).

My question is does 'lifting heavy' apply to the resistance machines and if so, what does it mean in that context?

Thank you. Any advice greatly appreciated.

If I were you, I would stick with the classes until I felt like my fitness level was too advanced for them. Then I would move on to weights. Heavy lifting with machines does apply, but the free-range motion that you get from dumbbells and barbells is much better for building muscles. I'd suggest getting a trainer to run through a few work out routines, check out bodybuilding.com and research work outs that are right for you and your strength level. We all start somewhere!

SonyaCele

heavy lifting generally refers to barbell movements, when you get into the lower rep range and push your physical and mental limits. Anything on a machine would be considered an accessory exercise to help with your heavy lifting movements. If you want to lift heavy, you can get on a program and start learning the form and technique and add weight as you go until you can get to your own heavy ranges. You don't have to wait to begin a heavy lifting program. Although you do start out with low weight and build up slowly over time.

LazSommer

Relative.

wilsoncl6

To me, heavy lifting would be classified as lifting 75% to 100% of your one rep maximum for whatever exercise you're doing. For most progressive strength training programs, you want to lift at least 75% of your max and then adjust as your strength improves. You can do this with a machine but I wouldn't recommend it as the machines do not allow you to use your natural range of motion. Also, I don't feel that there is any level of fitness that is too low for a heavy lift program. It's never too early to do a lifting program and many people stay completely away from straight cardio programs and just lift as you can get your heart rate and breathing elevated just by lifting.

kimdawnhayden

I did classes first until I quit losing weight. I really learned a lot from the teachers for "FREE". I didn't have to pay a trainer. After that I bought some workout books and ventured out onto the weight room floor. I even hired a real trainer for a time and learned how to use that area. A great book to start with is "New Rules of Lifting" or "New Rules of Lifting for Women" by Alywn Cosgrove.