New gym joined

T_William

Well Wednesday I finally joined a near by gym which I drive past going to and from work so I can pop in on the way home

Did almost an hour and half Thursday and Friday so far and out on my bike later today in the sun! Having never used a gym or having anyone recommend what to do is this a decent workout for someone my size (234lbs) and of course I shall increase what im doing as time goes on.....

15mins on exercise bike 75-85rpm on setting 8 (does up to 12) not sure exacty if that number is kmph or anything.
15mins rowing machine average just over 35row per min I think it was on the highest setting (which still seemed easy until last 3mins)
10mins on running machine at 6.5Kmph, they have HRMs on these machines and I set it to reach 170-175 and maintain that so it will change elevation for this.
5mins on cross trainer, will do longer soon as it stops really hurting on knees
10mins on exercise bike and the last few mins I knock the setting down to around 6 to cool down a little

gailosborne

Hi well done on starting at the gym and raising your activity levels, thats an impressive round of activities!! Great you were getting your heart rate right up there!

I would do 15 to 20 mins per day of your cardio as intervals - so perhaps doing something intensly for a minute/30 secs (so your heart rate will get high) and then having 1/2 minutes to recover (get your heart rate down) so at a low speed/setting - you can do a forum search for more info! It will help burn fat and increase your fitness levels.

You could also look at some resistance work - someone at the gym should be able to help you get started with weights, or do something like body pump, kettleball or even circuits. Building up some muscle will help raise your metabolism, transform you body shape and weight training burns fat too! There are even some great routienes on Youtube - do a search for something like 'exercises to develop your core' or ' 'arm and shoulder workouts'

Really great start though - it took me ages to build up the courage to go to a gym! Now I love love love it!!

gailosborne

bump

T_William

I do a few press ups and sit-ups of a night too, did a weigh in just and ive lost well over 2lbs this week so gym is paying off
I shall start doing more strength exercises too there's a lot of equipment at this gym including a large free weight room and another room with around 12 different weight machines so ill start off low doing x amount of reps on low weights and work up see what i can do without putting on any strain

T_William

Upped my workout now mainly on running machine, now warm up then steady at 7kmph for 1min then do 2mins at 11kmph then 2min cool down then another 2min burst...repeat for 25mins doing this every day this week + 3km on bike and weights, now benching 40lbs

outersoul

Here's a great routine that includes lots of compound lifts and can be done by just about anybody.

http://www.bodybuilding.com/fun/sclark70.htm