First Day at the Gym

NatashaZoee

I am going to the gym for the first time today & I am not really sure where to start. My level of fitness is pretty much non existent - I get out of breath walking up stairs!! Does anyone have any advice for a first timer & how to build up my fitness levels?

I am hoping to get my induction booked in for later on this week.

Brocksterdanza

I would start off using machines in lieu of the free weights... and i would definitely find an elliptical trainer/stair climber and make it my friend for your journey. Best of luck!

firef1y72

NatashaZoee wrote: »

I am going to the gym for the first time today & I am not really sure where to start. My level of fitness is pretty much non existent - I get out of breath walking up stairs!! Does anyone have any advice for a first timer & how to build up my fitness levels?

I am hoping to get my induction booked in for later on this week.

Start slow and build up slowly. When I started going to the gym I could barely walking at 3km/hr or last more than a few seconds on the elliptical. Once I could finally get on the elliptical I think I started with 3 minutes and then added 30 secs each time I jumped on. Once I could survive 10 minutes I started to slowly add resistance for 30 seconds out of that 10 minutes then a minute etc.

Did similar with the rower, bike, stepper and used the C25K program on the treadmill but instead of running I simply dialed the speed up a touch for those intervals.

One thing I do regret is not incorporating free weights sooner. I'm seeing much bigger changes in my body in the 20lb lost since starting compound lifting than I did in the couple of months before when I was losing 10lb a month.

JoRocka

What's your goal?

It's kind of difficult to give you advice other than- "use the time to familiarize yourself with the equipment" which isn't helpful.

NatashaZoee

Mainly to build my fitness levels up first of all, then I hope to focus on reducing/toning wobbly bits if possible! I want to feel happier in my own skin.

JoRocka

So- general overall fitness should include a slice of both pies- cardiovascular and strength training.

I'm a LITTLE bit bias (okay- a lot).
Doing a basic strength training program will be best for you- something 3 days a week that works on compound movement rather than pure isolation training (like "body part split days")
Nothing wrong with doing isolation type training- but it takes longer typically and requires more days a week and it a little over kill for someone whose goal is "improve my general fitness"

So something like Starting Strength, Strong lifts, New Rules of Lifting- all good options. You can check BB.com for some other type of programs- anything "whole body 3 day a week" or "push pull" splits will work.
And then do some sort of cardio- any machine- anything is fine- just do something- if it's only 5 minutes- that's okay.
You can build up from there.

But go in with some sort of plan- it'll make you feel a lot better. I promise.

Good luck- if you have any questions- just ask.

deannalfisher

i'd ask the gym if they do any kind of familiarization sessions to help you get acquainted with the equipment - some gyms may also offer a free personal trainer session - talk to them, even if you don't pay for more sessions it may help you get some ideas

keeping it simple to start off with - I prefer free weights over machines; or even bodyweight type workouts (squats/lunges)

chunkytfg

deannalfisher wrote: »

i'd ask the gym if they do any kind of familiarization sessions to help you get acquainted with the equipment - some gyms may also offer a free personal trainer session - talk to them, even if you don't pay for more sessions it may help you get some ideas

keeping it simple to start off with - I prefer free weights over machines; or even bodyweight type workouts (squats/lunges)

......is the only bit you need to focus on now.

If you want to use the treadmill, use it. if the rower takes your fancy do it... etc etc.

Just try and thin of it as a starting point. if you jump on the treadmill and manage 5 mins at 5kph then thats your line to work from. next time try 5.30 mins on the treadmill or maybe still only 5mins but at 5.5kph. etc etc.

'from little acorns giant oak trees grow'

However they don't grow overnight so don't expect miracles.

And for the record it should never get easier! If it does turn the machine up, stay on it longer or add more weight!!