Overwhelmed at the gym

JulieMarie01453
JulieMarie01453 Posts: 14
in Fitness and Exercise
Walking into the gym, I am faced with so many machine options, I dont know where to start. I have a few questions that hopefully you experienced folks can help me out on. :-)

Is there such thing as a cardio exercise thats better than another? I know the whole concept is to get your heart rate going, therefore boosting metabolism and burning calories, but is the treadmill better than the elliptical at doing so? How about the stair stepper vs the stationary bike? I do both the treadmill and elliptical, but should I be doing the other options instead?

On another note, if you're a female doing strength training, for the sole purpose of weight loss (and not bulking up), is it better to do high weight, low reps? Or high reps with low weight?

Replies

  • kittyconni
    kittyconni Posts: 62
    This is an awesome thread! I am faced with the same delimma when I go to the gym. I do the illiptical instead of the treadmill because when I use the treadmill, I get shin splints. I do the recumbent bike instead of the upright bike due to chronic back problems. I never know when to switch up routines and do circuit training instead of cardio...or when to do both! HELP!
  • lisapisa1
    lisapisa1 Posts: 115
    I've always been told lower weight and higher reps for women.

    If you gym has group exercise classes you can always try those out so you won't be so overwhelmed. My gym has not only group cardio classes but strength training classes using weights such as BodyPump.
  • lisapisa1
    lisapisa1 Posts: 115
    This is an awesome thread! I am faced with the same delimma when I go to the gym. I do the illiptical instead of the treadmill because when I use the treadmill, I get shin splints. I do the recumbent bike instead of the upright bike due to chronic back problems. I never know when to switch up routines and do circuit training instead of cardio...or when to do both! HELP!

    I use to get shin splints until I went to a running store and got fitted for running shoes. After that, I don't get shin splints anymore.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    You won't bulk up on a calorie deficit, you won't bulk up because you are a female.

    Do weights as heavy as you can for 5 - 12 Reps. New Rules of Lifting for Women, StrongLifts 5 x 5 or Starting Strength are all good resources for women lifting.

    In regards to cardio, just pick the machine that you enjoy most.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Pick the cardio machine you WILL do. That's the best burner.

    Lift heavy. As mentioned before 5-12 reps with as much weight as you can handle.

    In the beginning stick to ONE exercise per body part.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Arleigh7
    Arleigh7 Posts: 150 Member
    Does your gym have trainers? If they do interview a few of them and find one you like and schedule 5 to 10 sessions (not cheap but worth it and you usually get a discount if you pay up front). After 5 t0 10 sessions they should be able to give you 2 or 3 workout routines that they will write down for you and you can rotate. Also they will of course show you the correct way to use the machines and lift the weights that are part of the routine.

    I've been lifting for 30 years but still work with a trainer from time to time to learn new things and double check my form. My next trainer is going to be a Pilates instructor. I'll definitely be the old guy in that class but it's always good to do something new.

    good Luck!
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    1) Lift heavy weights. Heavy is relative. Do the most you can for 6-8 reps. Do 2-3 sets. Repeat.
    2) Research form and do the following lifts - squats, deadlifts, bench press, overhead press, dips, rows
    3) If you are going to do cardio do HIIT.
  • Babymomakell
    Babymomakell Posts: 257 Member
    Not sure where you go, but my gym (the YMCA) has people that work the gym floor and will show you how to use all the machines.

    I think that any cardio is good cardio, just do something you enjoy or switch it up as you get bored. Remember to up the intensity every few weeks as well.

    Strength-wise... you're a woman, you WONT bulk-up, it's virtually impossible to do so on a deficit and without hormone treatments (IE testosterone)

    You should life heavy as you can, I try to do 3 full sets of 10 reps, but sometimes I just do 2.
  • Masterdo
    Masterdo Posts: 331 Member
    The treadmill is indeed a better cardio machine than the elliptical or StairMaster because you are less supported by the machine. It's not as good as actual running, where you actually move your weight around, but it's the best machine.

    With that said, what ninerbuff said still trumps that. Use something that you will do, and that might have nothing to do with the machine and more to do with the TV locations in the gym, or other external things like what's available on a given day...

    Good luck :)
  • palmerig88
    palmerig88 Posts: 623 Member
    Lifting heavy will make you burn more calories throughout the day so you can lose weight easier. You wont bulk but you will get smaller. I am wearing smaller clothes than I was last time I weighed less than I do now. I love what lifting has done for my body.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You won't bulk up on a calorie deficit, you won't bulk up because you are a female.

    Do weights as heavy as you can for 5 - 12 Reps. New Rules of Lifting for Women, StrongLifts 5 x 5 or Starting Strength are all good resources for women lifting.

    In regards to cardio, just pick the machine that you enjoy most.

    ^^this

    Also, the first couple of weeks go on the higher end of the reps (you can go up to 15 if you want). Still go heavy enough to get to near failure (so you feel like you only have one rep left) at whatever rep level you do though. As a new lifter you will be able to get your form right without having to worry so much about the weight, and it is also considered more beneficial at the very beginning to do slightly higher reps. As you progress, drop the reps down and the weights up, especially for the compound lifts (bench, deadlifts, overhead press, rows and squats). It will take you a while to work out what weight is right for you, so be patient and remember, different lifts will need different weights as you are using different muscle groups.

    If you want to start without a formal routine, I would suggest you do a full body workout 3x a week where you hit each major muscle group. For example:

    - chest/biceps - eg push ups, bench press
    - shoulders - overhead press
    - triceps - e.g. overhead cable extension
    - back - e.g. Pendlay or bent-over barbell rows, seated cable rows
    - legs/butt e.g. squats, lunges
    - abs - e.g. hanging leg raises or plank

    When you get more familiarized with the weights you can start adding or swapping out lifts (e.g. deadlifts) but I would suggest that you get yourself acclimatized to the gym first. But make sure you have a plan when you go. Do between 3 - 5 sets.

    See http://www.bodybuilding.com/exercises/ for descrptions on how to do the exercises.

    ETA: search youtube for Mark Rippetoe who has a really good explanation of form for the bench press, the press, pendlay rows and deadlifts.
  • mamagooskie
    mamagooskie Posts: 2,964 Member
    I do whatever cardio I feel like doing on any given day, I think as long as you get your HR up your doing okay. As for strength training, I do high reps low weight and high weight low reps, it just depends on which muscles I'm working and how I'm feeling that day.
  • JulieMarie01453
    JulieMarie01453 Posts: 14
    Thank you guys! Very helpful!
  • run2jeepn
    run2jeepn Posts: 183 Member
    What you need is a Notebook with a workout already planned out.

    These wouldn't be a bad start
    http://www.bodybuilding.com/fun/felicia-romero-muscle-building-program.html

    or
    http://www.bodybuilding.com/fun/felicia-romero-cutting-program.html

    You may have to change these a little to fit your Gym equipment or Cardio routine.

    If you scroll down you have Video's and Pictures on how to perform the exercises. Everything is laid out for you.

    Once you stay with it for a while. 3-4 months. Since your keeping a log of every rep and weight. You can review your progess and make changes if need be.

    But the best thing you can do from being overwhelmed is have a plan. Have that Planned wrote down and just do it. Use the Notebook to your advantage. Every week try to beat yourself from the week before. Either by weight or reps. For a Beginner any thing lower the 8 reps isn't smart. Pick a weight you fail in the 10-12 rep range. Once you have the form down. You can drop the reps and raise the weights, once in a while. But it's better to stay in the 12 rep range to see the changes in the mirror.
  • amyLhuff
    amyLhuff Posts: 102
    I used to do 20 eltical 20 treadmill and 20bike that way you get a full hour and not getting bored on just one machine. Now I do spin class and body pump!
  • run2jeepn
    run2jeepn Posts: 183 Member
    I used to do 20 eltical 20 treadmill and 20bike that way you get a full hour and not getting bored on just one machine. Now I do spin class and body pump!

    I do something similar as well, but only 10 or 15min..

    Also two 30min Cardio Sessions burn more Calories then one 60min... So an AM: and PM: Cardio is the best. If you can swing it.

    Always Lift weights before Cardio. Unless your just warming up for 5-10min.

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