I got a gym membership! But now what?

miamouse3

I'm not going to lie, its been a few years since I worked out regularly in the gym. I go everyday after I work, but all I do right now is some machines. Light cardio, because my heart has been under some stress lately and I need to be careful (I have a bicuspid aortic valve, they found it due to the regurgitation during a normal exam when I was sixteen. I also weighed significantly less then).

So here's my question:

Where can I find gym plans/workouts for heavy women that is heart safe? All fitness plans I have seen lately are designed for girls waaaay lighter than me! I need to work of the extra weight before I get really serious about muscle. Trying to strengthen and shape won't help my heart since it already struggles.

I'm at a loss. Doing something is better than nothing I suppose, but this membership wasn't cheap and I get really crappy looks for going in around 7 in the morning and just rotating on various ellipticals and the treadmill.

I need SERIOUS suggestions. If you are going to be a jerk or a know-it-all, then just don't. I want suggestions, not criticism.

Cc215

Have you spoken to your doctor about your exercise plans? What have they suggested?

I don't know what impact your heart condition would have on you exercising - but as it's obviously something that concerns you I would speak to a medical professional for advise.

torid10

a lot of gyms have personal trainers on staff that would be able to develop a workout plan that would be effective and safe for you!

CyberEd312

Have you spoken to your doctor about your exercise plans? What have they suggested?

I don't know what impact your heart condition would have on you exercising - but as it's obviously something that concerns you I would speak to a medical professional for advise.

I would start with this advice.... Your doctor knows your condition and what level of activity you should or should not be doing as of yet... Start there, once you know your guidelines then use google to search for gym exercises or get a trainer long enough to have them show you the ropes.... Best of Luck

earlnabby

Start with your doctor. They should be able to refer you to a physical therapist who can develop a plan for you which you can then take to a personal trainer at the gym.

_Zardoz_

Ask the trainers at the Gym? Just a thought

earlnabby

Ask the trainers at the Gym? Just a thought

Are gym trainers specially trained to deal with heart problems?

biggsterjackster

Start with your doctor. They should be able to refer you to a physical therapist who can develop a plan for you which you can then take to a personal trainer at the gym.

Exactly!

_Zardoz_

Ask the trainers at the Gym? Just a thought

Are gym trainers specially trained to deal with heart problems?

No but they are trained to give advice on exercise plans and will normally happily consult with a clients Doctor to develop one

earlnabby

Ask the trainers at the Gym? Just a thought

Are gym trainers specially trained to deal with heart problems?

No but they are trained to give advice on exercise plans and will normally happily consult with a clients Doctor to develop one

Thanks. I've never worked with a trainer so I didn't know where their expertise ends.

dammitjanet0161

Who are you getting dirty looks from?

If you think it's other gym-goers, quite frankly they can go **** themselves as what you do on your workout is none of their business. If it's the trainers, then they should be earning their money by speaking to you and trying to work out a programme with you. But are you sure you're getting dirty looks or are you just feeling a bit self conscious about going at your own pace?

sweetcurlz67

I need SERIOUS suggestions.

seriously...

doctor
personal trainer
nutritionist who also helps with fitness

(ps... all three worked wonders for my own personal transformation!)

also, do NOT discount weight training even with your issues, it WILL help you. but don't listen to lil ole stranger me, follow the advice of the experts I listed.

don't think others at the gym are giving you dirty looks because they really aren't - they're focused on they're own workout. I learned that with my own fitness transformation. it was just I was feeling uncomfortable and I had to get over that and focus on myself - once I did that, no one else & nothing else mattered.

good luck! :flowerforyou:

miamouse3

cmonnn, you cannot be serious.. Check with your gym, google, ask people at the gym!

First off, I am serious. Second, I need to lose 100 lbs. When you google various keywords to get gym workouts, its either success stories (for the serious weightloss) or skinny women workouts. Frankly, its not designed for someone like me.
Your rudeness is unappreciated, and my gym is expensive as it is. I can't afford to fork out even more money. I'm 23 years old, and am under the poverty line.

I was looking for what works for other people, or where to find decent workouts. If you can't respond with ACTUAL advice, GTFO.

miamouse3

I need SERIOUS suggestions.

seriously...

doctor
personal trainer
nutritionist who also helps with fitness

(ps... all three worked wonders for my own personal transformation!)

also, do NOT discount weight training even with your issues, it WILL help you. but don't listen to lil ole stranger me, follow the advice of the experts I listed.

don't think others at the gym are giving you dirty looks because they really aren't - they're focused on they're own workout. I learned that with my own fitness transformation. it was just I was feeling uncomfortable and I had to get over that and focus on myself - once I did that, no one else & nothing else mattered.

good luck! :flowerforyou:

Again, what is with all the "seriously"s? THERE ARE FORUMS WITH MORE STUPID QUESTIONS THAN MINE.

And like I told the other person, I BARELY MAKE MORE THAN MINIMUM WAGE. My health insurance certainly won't cover it.

"SERIOUSLY" PEOPLE, DON"T YOU THINK IF I COULD AFFORD TO I WOULD ALREADY HAVE GONE TO SEE SPECIALISTS?

Why the heck would I be on here if I could afford it? Clearly judging by the attitudes I get its not for the motivational support.

So everyone needs to stop suggesting specialists. I am not made of money. Real advice, or don't bother.

miamouse3

Who are you getting dirty looks from?

If you think it's other gym-goers, quite frankly they can go **** themselves as what you do on your workout is none of their business. If it's the trainers, then they should be earning their money by speaking to you and trying to work out a programme with you. But are you sure you're getting dirty looks or are you just feeling a bit self conscious about going at your own pace?

I wish they did but being the only gym in the area (other than curves, and not that many people like curves- I don't) they milk it for all its worth. Training costs an arm and a leg, and every time I try to talk to one of the trainers to get advice I get nothing out of them or they tell me I should sign up for things like the personal training sessions I can't afford and stuff along those lines.

And yeah I was standing no more than five feet away from a couple people (including a trainer) as they discussed in not all that quiet voices about how long I'll stick around and how often they think they will see me there. Looking right at me. I even made eye contact trying to point out that I could hear them and they continued on.

When I tried doing what strength training I could remember, people would come stand next to my machine huffing, as if I am in the way of their workout. I received a few not nice looks from a girl on the elliptical next to me as I walked at a brisk pace on a treadmill. I know I'm not imagining it . I have just as much right to be there as they do. Its just annoying. i'd like to stop looking like I don't know what I am doing at start utilizing everything the gym has to offer, especially at the prices they charge.

By the way, thank you.

miamouse3

Start with your doctor. They should be able to refer you to a physical therapist who can develop a plan for you which you can then take to a personal trainer at the gym.

Exactly!

I moved to another state and am currently outside of my coverage area. I can not afford doctors right now and can't drive 2 hours to see one. I work midnights 5-6 days a week. It's just not an option right now.
I would also like to point out I barely make enough money to cover my expenses as it is.

Suggesting things like these only work if I can afford it.

contingencyplan

The reason people are making that suggestion is because, given your medical issues, you are an outlier. And the advice that would probably help 90% of the people who are in otherwise similar situations might be dangerous for you. The people here are smart enough to know that. They know that you have problems that require someone with specialized training, not a forum where people are only able to give general advice.

supnicole

I don't think you're going to like this answer but I'm going to say it anyway.

You don't need a workout plan tailored for "heavy women." All of those workouts you see for "skinny women" will also work for you. What you need to do is keep them low intensity (for your heart) and do the best you can. No one starts off able to do everything. You can tailor any workout to fit your needs, you just need to make sure you're challenging yourself and doing the best you can. If you still don't want to do this, there is nothing wrong with doing cardio on the elliptical or treadmill.

I would also suggest that you start weight training now, this way you lose minimal muscle on your weight loss journey. http://www.bodybuilding.com/exercises/ has a database of just about every free weight / cable / barbell exercise you could think of if you want to get away from machines.

servicedograiser

I don't understand why you would spend money on a gym membership before you had your doctor & cardiologist develop your exercises plan. CALL them and ask them to email you some exercises to avoid or do!

It seems like your heart condition may qualify you for cardiac rehabilitation or physical therapy.

But then again, I am not 23 anymore so I don't know it all anymore!

_happycats_

I know you are saying that you can't afford to see a specialist, but I am in agreement that you should consult even a general physician before starting an exercise program. You have a heart condition - these can be seriously exacerbated by exercise! Only a trained medical professional will be able to tell you what level of activity is suitable for your current level of health and wellbeing. Even a phone call would be helpful to ask what would be appropriate for you at the gym.

Regarding particular programs being for skinny women, I would disagree - I have seen many on here who started those workouts when they were heavier and have had incredible transformations. Otherwise, just stick to what you are doing and ignore the looks you are getting - prove them wrong by remaining focused, diligent and keeping you head held high! You are doing a great thing - taking steps to make yourself a healthier person. Please be safe and good luck.

onefortyone

If professionals are being rude and talking about you to their clients, then I'd definitely speak to management. That's unprofessional. If it's just other gym-goers, I honestly wouldn't care, and good for you if you don't! You're all paying the same amount to use the equipment. I know it's hard to feel like you belong - I'm still intimidated and avoid the weight machines if there's a bunch of guys using them.

I don't have 100lbs to lose, but still a lot, like 60lbs, and this is what I do.

20 minutes on treadmill - start out running for as long as I can (I am currently up to 1 mile, but depends on your heart-stuff and what you're capable of, you may not even want to run at all), then walk for the rest of the time. I have zero problem walking on the treadmill - it's air conditioned, it is a set speed, it calculates your calories pretty closely, and best of all - there's a cable TV right in front of it lol. So screw anyone who thinks I should be walking outside instead!

Then I use the bicep machine, 10 reps lifting 15lbs. I do that 5 times. It is VERY low but I was on medical lifting restrictions for a long time so I am pretty weak right now. I rest for about 30 seconds between each set.

Then I do my triceps. I was a swimmer so mine are pretty strong, I can do about 35lbs on this. 10 reps, 5 sets again.

After that, I do the lat pulldown, not sure what weight I use but it's pretty low. 10x5. Then the chest/shoulder press on the lowest weight, and I can only do 10x3 on that. That's pretty much all the upper body machines we have at our gym. I avoid the leg machines on running days, but on non-running days I use the leg press machine and do squats.

Lifting usually takes me around 20 minutes, then I do another 20 minutes on the elliptical/cycling machine (how much I push myself depends on how I feel) and that's my hour.

It's a pretty low-impact workout IMO, but keeps my heart pumping at a decent rate the whole time - if you have heart problems you may want to keep your heart rate no higher than, say, 130, so you can lower the speed/weights until you're comfortable. You can take your pulse at various moments to see how you're doing, instead of buying a heart-rate monitor. Having a routine you feel good about completing is an important step, so I hope this helps!

115s

Do walking. Very slow walking.
There is no need to speed up if your heart cannot handle it. Be warned, it may take you hours to get a high caloric burn.

doctorregenerated

read this:
The New Rues of Lifting for Women by Lou Schuler

He explains everything you need to know about why gaining some lean muscle is going to help your weight loss more than cardio in the long run.
I just picked it up, and its a really great read.

Also, eat less to weight less.

askme12

[/quote]
doctor
personal trainer
nutritionist who also helps with fitness
[/quote]

^^This

Phaedra2014

I'm not going to lie, its been a few years since I worked out regularly in the gym. I go everyday after I work, but all I do right now is some machines. Light cardio, because my heart has been under some stress lately and I need to be careful (I have a bicuspid aortic valve, they found it due to the regurgitation during a normal exam when I was sixteen. I also weighed significantly less then).

So here's my question:

Where can I find gym plans/workouts for heavy women that is heart safe? All fitness plans I have seen lately are designed for girls waaaay lighter than me! I need to work of the extra weight before I get really serious about muscle. Trying to strengthen and shape won't help my heart since it already struggles.

I'm at a loss. Doing something is better than nothing I suppose, but this membership wasn't cheap and I get really crappy looks for going in around 7 in the morning and just rotating on various ellipticals and the treadmill.

I need SERIOUS suggestions. If you are going to be a jerk or a know-it-all, then just don't. I want suggestions, not criticism.

Start with walking on the treadmill and getting on the stationary bike. You don't have to go all out from day one.

Please do consult your cardiologist though. Better safe than sorry.

Congratulations on taking this big first step

miamouse3

Ask the trainers at the Gym? Just a thought

Key word: Trainers

They get paid to give advice, trust me I have tried. They aren't handing out freebies. Their personal trainer costs are ridiculous. And everyone but the girls who make the smoothies and protein shakes are trainers. There are no middle men who hand out fitness advice. The most advice I received was that I should work out barefoot. They have some big barefoot obsession. They have posters talking about how confining the foot to a shoe seriously damages it. Which, is advice I followed. I'm not turning down an invitation to not wear shoes.

But work out advice? They want to do an assessment, set up personal training (again, one month of training would eat the majority of one out of two pay checks I get a month), and various classes. I am considering taking a class maybe once a week (they charge per session) if I start getting more hours (unlikely), but yet again, trainers aren't an option.



Just a general update for everyone:

I'm not an idiot. I know how to work out. I know obvious answers like "trainers, dietitians, nutritionalists, physical therapists". Things I want or should do are not the same as what I am able to do. Stop assuming I am stupid. I used to bust *kitten* at sports and the gym. Now, I've been on a dozen bipolar meds and gained so much weight that none of what I know about exercise is really applicable, otherwise I wouldn't be overweight.
I know how to eat. I was vegetarian for 8 years. Not a junk food vegetarian. A legitimate tofu loving vegetarian who tracked her proteins and made sure she got enough iron and every meal consisted of mostly vegetables accompanied by a healthy carb and a meatless protein. I ran track, I did colorguard. I did theatre and dance.
I spent more time in the weight room and on the track than I did in the main room playing a sport I hate. I preferred simplicity. I went to my local rec center and did two or three hours four times a week. I stretched, I started with strength training for at least a half hour. Moved on to cardio. I rotated my activities. I ended all workouts with laps in the pool.
Then **** hit the fan. I, for reasons that I don't need to explain here, had to drop out half way into my junior year. So sports fell out of the equation. I slipped into a depressive episode (I am bipolar) and was so lethargic and tired I couldn't do the 45 minute bike ride to the rec center anymore. When I got out of it, I started working out again but had lost a lot of motivation. I went through a lot of things that ripped the rug out from under me yet again, and found myself in the worst and longest depressive episode I had been through yet. Then I was put on meds. All sorts. Anticonvulsants, antipsychotics, antidepressants, anti-anxiety. I had already gained a bit of weight (I've never been thin, always muscular and curvy), but my health seriously plummeted. A lot of people don't understand what these drugs do to a person. Then my antipsychotic changed and that screwed up my hormone levels crazy bad. Lose my period for a year bad. Gain even more weight bad. Suffer even worse side effects bad.
Eventually I slowly went off them because it was making my bipolar and everything else worse, I followed the advice of a therapist and started working on environmental triggers, and have been managing my disorder fairly well without medication. But now I was in debt and broke, with no job or opportunities for one. The area I lived in was horrible for employment. Fast forward a couple years, I met a girl, she invited me to move in when she moved and to try starting fresh there. Within a month I had a job, then half a year later I found a better one. I am doing way better than I was and have the money to work out again, but I am also 250 lbs now. I was losing decent weight a while ago, but I have always yoyo-ed even with diet and exercise and things were rough for a bit. I got a gym membership nearly a month ago, and if I work my typical 11 pm to 7 am shift, I go to the gym right after. So there's about 5 days of working out a week.

The point being is I never have had to lose this much weight, and my workouts were never weight oriented. I get the basics. Burn calories, strengthen the heart, improve the muscle. I know strength training is important. Its always been important to me. I just don't know how to workout in this body. And trust me, its different. I tried doing things I used to do. Its way different. I need workouts that are better for my body, and as I lose weight at some point what I know will be of use again. I just can't do the things I used to right now.

I really wish these forums were more supportive. Viewing others' posts and trying to post my own have been a disappointment.

MKEgal

First, congrat's on deciding to get healthy!!

Second, some good news:
"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

Third, find a professional. Maybe insurance will cover it, because you have a heart problem.
Here's where you can search for people in your area who are certified by the American College of Sports Medicine:
http://members.acsm.org/source/custom/Online_locator/OnlineLocator.cfm

A personal trainer is NOT able to deal with people with heart problems. They're just not trained for the extra risk. They could work with you once you've been evaluated by someone with more training, but following the program set out for you, not advising you on it in the first place. They could help you learn the machines in your gym (see below - get a new gym).

Where can I find gym plans/workouts for heavy women that is heart safe?

A fitness professional, or your doctor.
And I agree that you don't need a workout for "heavy women", you need a cardio-safe plan.
Lifting light to medium weights is fine, light cardio is probably fine (slow on the treadmill or recumbant bike).
And yes, start lifting weights now. It's more of a struggle for your heart to push blood through fat, and you want to keep your muscles, and you want to even build muscle.

********************

As for your gym being expensive, go to Planet Fitness. $10 a month.
There's a Planet Fitness in Southgate: 734.281.7828; 13591 Eureka Road; Southgate, MI; 48195
And in Taylor: 734.947.9119; 11420 Telegraph Rd.; Taylor, MI; 48180
That's $10 a month and they (usually) have trainers on staff who can work with you once you have a cardio-safe plan. (On staff, as in they're paid by the gym. You don't have to pay anything more for them.)

And because the staff at your current gym has been rude to you, talk with the manager, or write to the head office if it's a national chain.
There's NO excuse for their behaviour!
They're welcome to think it to themselves, or even talk in the employee area, but it should NEVER show when they're interacting with you or any other customer.
I would be furious.
Get set up with Planet Fitness, then get a refund of everything you've paid this current gym, plus an apology.


Heck, a long time ago when I was pregnant I was using a community clinic, and WIC, because I was very poor.
One day I passed a group of doctors chatting in the hallway about how people sponge off the system, WIC is a waste, etc., and I just stopped & let them have it with both barrels.
I didn't hold back anything about how rotten I thought they were acting, how lousy an attitude they had, how ignorant they were, how helpful WIC is toward having healthy babies...
They listened in complete silence, then slunk away.
Went on to the WIC lady's office (she'd been escorting me) and once the door was closed she congratulated me, said she'd wanted to tear into them herself frequently, but couldn't get away with it & keep her job.
Being a client, plus being pregnant (very very pregnant at that point), there wasn't a whole heck of a lot they could do to me. (You just don't argue with a pregnant woman. You're not going to win. Ever. Even if she is wrong, which I wasn't, you're going to make her cry, because hormones, and you'll look like a cad.)

restors

Hi miamouse3

I'm sorry you haven't found the support you were looking for here. I had 106lbs to lose, of which so far I have lost 16.... long way to go. While I don't have your health problems I certainly have a struggle to lose the weight. I too was an athlete when I was younger and that fell by the wayside. For years I have gone in and out of fitness plans and diets and always thought a personal trainer was a huge waste of money. However this time I have found an independent personal trainer and yes he is more expensive than a gym membership but I don't need a gym membership as we workout outside in all weathers! At my weight and fitness level he devised a program mixture of own weight, trx exercises, we work out 2x per week and I try to walk and work out as much as I can otherwise, he tracks my diary fluid intake he is worth every penny.
A good personal trainer will offer a free session to see if it works for you and ones who are not tied to a gym charge far less.
Feel free to add me I don't mind passing on any advice I have been given.

miamouse3

I'm not going to lie, its been a few years since I worked out regularly in the gym. I go everyday after I work, but all I do right now is some machines. Light cardio, because my heart has been under some stress lately and I need to be careful (I have a bicuspid aortic valve, they found it due to the regurgitation during a normal exam when I was sixteen. I also weighed significantly less then).

So here's my question:

Where can I find gym plans/workouts for heavy women that is heart safe? All fitness plans I have seen lately are designed for girls waaaay lighter than me! I need to work of the extra weight before I get really serious about muscle. Trying to strengthen and shape won't help my heart since it already struggles.

I'm at a loss. Doing something is better than nothing I suppose, but this membership wasn't cheap and I get really crappy looks for going in around 7 in the morning and just rotating on various ellipticals and the treadmill.

I need SERIOUS suggestions. If you are going to be a jerk or a know-it-all, then just don't. I want suggestions, not criticism.

Start with walking on the treadmill and getting on the stationary bike. You don't have to go all out from day one.

Please do consult your cardiologist though. Better safe than sorry.

Congratulations on taking this big first step

Thank you

Thats what I am doing . My favorite machine lately is this seated elliptical from Octane. Its a nice combo between the bike and the elliptical. I also can control my pace better than on a regular elliptical (it kills me that I can't work out on an elliptical the way I used to). I use the treadmill in between because the seat on the machine I mentioned is not rear end friendly lol. After the 30 minute workout and 3 minute cool down, I have to stretch and walk and get the feeling back in my rear.
I am starting out small, not going too fast. I have upped my resistance on the machines, and intervals rotate the speed and resistance for me essentially. Its good. I appreciate the suggestions.

I am going to try to see my cardiologist, I just have to wait for tourist season to pass so I can schedule a few days off to go back to where I'm from and have an appointment. Its going to be steep, but necessary.. For now I was hoping for advice from people with heart conditions on how they work out, so I can try to be heart safe.

MKEgal

Oh, another advantage of Planet Fitness is that they're generally open 24/7.
If you go before work, there's likely to be very few people there, so maybe you'll feel more comfortable.

The reason people are making that suggestion is because, given your medical issues, you are an outlier. And the advice that would probably help 90% of the people who are in otherwise similar situations might be dangerous for you. The people here are smart enough to know that. They know that you have problems that require someone with specialized training, not a forum where people are only able to give general advice.

This.

I am going to try to see my cardiologist, I just have to wait for tourist season to pass so I can schedule a few days off to go back to where I'm from and have an appointment.

Call the office or write them a letter and ask for recommendations about exercise.
They might have things already printed they can mail, or on the computer so they can email it to you.

Here's the American Heart Association page about fitness. They might know something.
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.jsp

miamouse3

Hi miamouse3

I'm sorry you haven't found the support you were looking for here. I had 106lbs to lose, of which so far I have lost 16.... long way to go. While I don't have your health problems I certainly have a struggle to lose the weight. I too was an athlete when I was younger and that fell by the wayside. For years I have gone in and out of fitness plans and diets and always thought a personal trainer was a huge waste of money. However this time I have found an independent personal trainer and yes he is more expensive than a gym membership but I don't need a gym membership as we workout outside in all weathers! At my weight and fitness level he devised a program mixture of own weight, trx exercises, we work out 2x per week and I try to walk and work out as much as I can otherwise, he tracks my diary fluid intake he is worth every penny.
A good personal trainer will offer a free session to see if it works for you and ones who are not tied to a gym charge far less.
Feel free to add me I don't mind passing on any advice I have been given.

Thank you, I wish I had the money for a trainer. It sounds awesome. The area I live in this gym knows they run the show and charge like it too. If my money situation changes, I plan to look into it. So, ones not connected to a gym are more affordable?
And I will definitely send you a friend request I am always looking for a friends. Its true that a support system is important through things like this.