How to start using Gym items as beginner

kamalakarjana
kamalakarjana Posts: 2 Member
edited November 1 in Fitness and Exercise
I am new to Gym activities. Details as below.
Gender: Male
Age: 39
Weight : 69kgs,
Height: 5.6ft
Vegetarian (no egg), No smoke or drink.
Hobbies: Dance at home
Could some one suggest me a workout plan how to start in Gym(1.5hours)?
Goal:
Endurance training
Stomach exercises
Balance exercise
Good body shape

Replies

  • SweatLikeDog
    SweatLikeDog Posts: 320 Member
    Get a trainer to set you up with a plan and stick to it.
  • AnnPT77
    AnnPT77 Posts: 34,620 Member
    Endurance training - That would be some kind of cardio. Pick something you enjoy. It doesn't need to happen in the gym. Dance, walk/jog/run, skate, bike, swim, cardio machines, whatever gets your heart rate up a bit and is fun for you . . . at minimum tolerable and practical. Start with moderate steady state if this is new for you. As your endurance grows, add some higher intensity work, such as a shorter interval workout, once a week, twice at most. (All high intensity all the time isn't what elites do to get/stay fit: Why would us regular duffers work out that way?)

    Stomach exercises - If you do compound (multi-joint) strength exercises, you may not need much explicit stomach-specific exercise. I'd probably put this on hold as a lower priority until you see how things are going.

    Balance exercise - Dancing doesn't do that? I'm surprised. Consider Tai Chi if you want to focus there. Anything that challenges balance can improve balance. Some yoga qualifies, for example.

    Good body shape - That'd be your strength exercise. Getting a trainer for a few sessions is ideal. Good form isn't necessarily intuitive, and grooving in good form avoids injury. (Injury puts everything on hold. Avoid injury!)

    These are good threads:

    https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine#latest
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
    https://community.myfitnesspal.com/en/discussion/10877279/30-tips-to-increase-strength-training-intensity

    If you're starting from little or no exercise, don't go straight to a 1.5 hour gym session every day, or even every other day. Start more moderately, and as you get fitter, gradually increase duration, frequency, intensity (such as pace or weight; or on machines, resistance), or even change type of exercise to keep it manageably challenging all along the way. Managing fatigue is a key part of fitness progress.

    Overdoing is counter-productive for either fitness or bodyweight management. Manageable challenge is the way to go. "Manageable" means you get good recovery, and recovery is where the magic (rebuilding better) happens. "Challenging" creates fitness progress. A few minutes of "whew" right after a workout is OK, but you want to feel energized, not exhausted, for the rest of the day(s).

    At your current weight, you probably are in a pretty reasonable spot already (at BMI 24.6). If you think you need to lose fat, do it super slowly. Eating at maintenance calories would lead to better muscle/strength gains, and a little above maintenance (maybe 250 calories?) even better for that. But you haven't said what your goal is for bodyweight.

    This is just advice from some random person on the internet that you don't even know, though. Caveat emptor. ;)

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