Gym questions (ladies only) :-)))

Phatgirl420
Phatgirl420 Posts: 197 Member
in Fitness and Exercise
This may sound dumb, but what is the purpose of the sauna at the gym? Does it make you lose weight? Is it worth sitting in? And when you go to the gym, what all do you do? Treadmill, elliptical? Bike? Machines? For how long, and how many sets? I do the treadmill, and some leg/arm/ab machines. Would like some feedback to know what a good workout is! Thanks! :flowerforyou:

Replies

  • PennyVonDread
    PennyVonDread Posts: 432 Member
    Sweating is good for your skin. I stretch in there, it warms my muscles. Sometimes I sit in there for 5 minutes before a yoga class to warm my muscles for a deeper stretch. Deep breathing exercises in steam rooms or saunas are good for your lungs and are used in Hot Yoga or by Runners (both apply to me) for conditioning diaphragm, training the body to function on less oxygen, or adjusting to breathing in dry heat before running outside in summer months. Plus, it feels good, so why not?
  • 3laine75
    3laine75 Posts: 3,069 Member
    The sauna is just relaxing IMO. It's free weights for me and I train in my garage so I can't offer much help on machines etc.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    saunas feel good and help relax you after a good workout. also the steam helps clear pores. i usually combine it with a deep hair treatment as well (hey man, people pay good $$ to have their hair deep steam treated in salons)


    since my goals are preserve lean body mass and strength while i lose weight (i have quite a bit to lose) i do strength training involving compound lifts involving as heavy weights as i can with good form 3 days a week, 2-3 days a week i do cardio like running, versaclimber, swimming or rowing.

    i avoid the weight machines for the most part because they are inefficient. i only have around an hour to work out so why waste my time hopping from 4-5 different machines to work my legs when i can just do barbell squats that will work pretty much everything including upper back, shoulders and abs to a certain degree
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    I can't breath in the sauna, but it is primarily to help relax the muscles by increasing circulation. I swim at the local rec center, and lift weights at home, occasionally run outside. Perhaps see if there is a trainer at the gym who can help you set up a program which will focus on what you are interested in accomplishing. Knowing your goals is the best place to start.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    I can't breath in the sauna, but it is primarily to help relax the muscles by increasing circulation. I swim at the local rec center, and lift weights at home, occasionally run outside. Perhaps see if there is a trainer at the gym who can help you set up a program which will focus on what you are interested in accomplishing. Knowing your goals is the best place to start.

    this is a good point.

    and to be even more helpful give your trainer less vague goals than weight loss because that's when you get a vague program.

    the goals you give your trainer should be fitness related goals, like being able to perform 20 push ups, able to do pullups, can squat body weight, etc.
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    I don't do the sauna-I sweat enough on my own and it does get hard to breathe in there sometimes.

    I go to the gym 5 days a week. Three of those I lift first using free weights. I'm currently using the strong curves program by Bret Contreras and seeing good things (I bought the book on amazon after checking it out from the library after hearing it mentioned repeatedly on MFP). There are free programs all over the place though that can give you a good workout program to follow and YouTube is your friend to make certain you are doing the lifts correctly. After I lift, I do some form of cardio such as a spin class (love, Love, LOVE spin!) or some type of HIIT either on threadmill or spin bike. One day I do a dance fusion class kinda like Zumba but not and the other day I do whatever form of cardio floats my boat that day-preferably spin class :laugh: the other two days of the week I golf with the day I have to ride a cart (league requirement) being my "rest" day. If it's a lift/spin class day I'm there 90 minutes. If it's another day, it's typically an hour and I'm done.

    The real key to success in the gym is to go in with a plan so you aren't wasting time wandering around. Also, find things you enjoy doing! Try out some classes, do different cardio machines, find a good lifting program involving compound lifts vs machines. Good luck!
  • hookilau
    hookilau Posts: 3,134 Member
    I can't breath in the sauna, but it is primarily to help relax the muscles by increasing circulation. I swim at the local rec center, and lift weights at home, occasionally run outside. Perhaps see if there is a trainer at the gym who can help you set up a program which will focus on what you are interested in accomplishing. Knowing your goals is the best place to start.

    :laugh: I thought I was the only one!!!

    I have to concentrate & breathe slowly while making an effort not to run the hell outta there within the first 5 minutes. :sick: I used to open the door as I found it hard to breathe & that little bit of ventilation made it bearable for a few more minutes at a time
    .
    I eventually could stay in there for up to 20 minutes or so, but it only became comfortable when my respiration was slow & I was completely relaxed. For me, it was a learned thing :laugh: crazy as that sounds.
  • 2Bhealthier2
    2Bhealthier2 Posts: 128 Member
    Lol, I'm with you on the sauna thing not sure about that.

    I start off with the treadmill 10/15 minutes to warm up, I then do strength training for about 1/2 hour which includes machines and free weights. I'm working myself up to free weights because they are better for you, you do use more muscles with them then you do the machines. I then go back to treadmill (some do elliptical) for another 30/45 minutes doing a fat burn course so it goes up and down on the incline and try to do a good pace. I then go stretch for 10/15 minutes to help my sciatica not flare up hopefully.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    I can't breath in the sauna, but it is primarily to help relax the muscles by increasing circulation. I swim at the local rec center, and lift weights at home, occasionally run outside. Perhaps see if there is a trainer at the gym who can help you set up a program which will focus on what you are interested in accomplishing. Knowing your goals is the best place to start.

    :laugh: I thought I was the only one!!!

    I have to concentrate & breathe slowly while making an effort not to run the hell outta there within the first 5 minutes. :sick: I used to open the door as I found it hard to breathe & that little bit of ventilation made it bearable for a few more minutes at a time
    .
    I eventually could stay in there for up to 20 minutes or so, but it only became comfortable when my respiration was slow & I was completely relaxed. For me, it was a learned thing :laugh: crazy as that sounds.

    Yes, I can push through it. I'm just not certain it is worth it for me. I always walk out light-headed. :laugh:
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    This may sound dumb, but what is the purpose of the sauna at the gym? Does it make you lose weight? Is it worth sitting in? And when you go to the gym, what all do you do? Treadmill, elliptical? Bike? Machines? For how long, and how many sets? I do the treadmill, and some leg/arm/ab machines. Would like some feedback to know what a good workout is! Thanks! :flowerforyou:

    As someone else said - saunas loosen muscles and increase circulation.

    It does not make you lose weight. The only thing that's going to do that is eating at a calorie deficit.

    It is worth it if you are able to stand it (depending on how hot it is) and if you find the heat works on your aches, etc.

    Instead of getting what everyone else does, think more about your goals. Do you want to eventually run a 5k race? Then you'd be looking more into running programs. Overall, I'd suggest a weekly routine that includes both cardio and strength/resistance training. If you go towards more lifting/strength training, I'd recommend free weights over machines whenever possible and especially for the major lifts.

    And out of personal curiosity...why is this a ladies only question? Training/workouts or even the sauna wouldn't differ for guys. Just curious :)
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    It will do nothing for weight loss. Having said that, though, it can be good for your pores and skin, and ease sore muscles and help you relax.
  • lucybimble
    lucybimble Posts: 1 Member
    Hi
    I am a big sauna fan; it gets me to my happy place! A healthy life style includes mental health and good mental health helps sustaining a healthy eating/exercising lifestyle change as, to use an over used phrase, as it helps you realise at a valid level that you are worth it.
    On exercise, it is all about finding what you enjoy and then it becomes a permanent fixture that you want to do. I run, swim and play a LOT of netball. For some reason competitive team sports aren't mentioned a lot of these forums but they are a really good way of sticking to an exercise program as you have the extra driver of not being the weak link. I took up netball 30 years after I last played and my team average age is probably 27!!
    As said, do what gets you to your happy and enjoy...
  • Stage14
    Stage14 Posts: 1,046 Member
    I recently found a fantastic deal on a used weight set, so now I work out at home. But when I did the gym, I would walk there, lift free weights, then jog home. If the weather wasn't cooperating or I was working out straight after work, I'd do 10 minutes on the elliptical to warm up before lifting, then maybe the treadmill or back to the elliptical for cardio if I felt so inclined, but I never did any strength machines because I'd rather get a full body workout with 3 or 4 lifts in 30 minutes than spend an hour trying to do isolated exercises for all of the different areas.
  • morkiemama
    morkiemama Posts: 894 Member
    This may sound dumb, but what is the purpose of the sauna at the gym? Does it make you lose weight? Is it worth sitting in? And when you go to the gym, what all do you do? Treadmill, elliptical? Bike? Machines? For how long, and how many sets? I do the treadmill, and some leg/arm/ab machines. Would like some feedback to know what a good workout is! Thanks! :flowerforyou:

    As someone else said - saunas loosen muscles and increase circulation.

    It does not make you lose weight. The only thing that's going to do that is eating at a calorie deficit.

    It is worth it if you are able to stand it (depending on how hot it is) and if you find the heat works on your aches, etc.

    Instead of getting what everyone else does, think more about your goals. Do you want to eventually run a 5k race? Then you'd be looking more into running programs. Overall, I'd suggest a weekly routine that includes both cardio and strength/resistance training. If you go towards more lifting/strength training, I'd recommend free weights over machines whenever possible and especially for the major lifts.

    And out of personal curiosity...why is this a ladies only question? Training/workouts or even the sauna wouldn't differ for guys. Just curious :)

    ^All of this.

    Plus, emphasis on this part because I really am curious >_<

    "And out of personal curiosity...why is this a ladies only question? Training/workouts or even the sauna wouldn't differ for guys. Just curious :)"
  • hookilau
    hookilau Posts: 3,134 Member
    :huh: O wait...people go in there to lose weight????
    I used to go in because everyone said it was relaxing & my gym buddies were usually showering so I needed to kill some time.
  • celinetmika
    celinetmika Posts: 70 Member
    Sometimes I like to go in the sauna before I start working out, I just like it and I chat with my friends there too ;-) haha

    As for the gym, if you are not sure what to do/where to start, you should either get a trainer (sometimes trainers do small group classes) or go to classes (Zumba, Powerpump, Ripped, Insanity, Fiit, etc).
  • beccasaur387
    beccasaur387 Posts: 37 Member
    My gym doesn't have a sauna.

    I love to do cardio so I start on the treadmill for 20 minutes at a brisk pace then I move to the elliptical for 10-15 minutes depending on how long my legs will let me. I just started back to the gym last week so I have a bit to get up to 30 minutes on the elliptical.

    I really like to do workouts from Pinterest. I figured I pinned them so I might as well use them. It's taking me a bit to get my back to work with me when I do core workouts so I usually do the machines until I can get comfortable.
  • Phatgirl420
    Phatgirl420 Posts: 197 Member
    I only said ladies only because it just seems ladies can relate better, I guess it's dumb, but when I think of men at the gym, I think of them in the weight room, lifting, and that's it, but I know that ain't always true, sorry, hope I didn't offend the dudes lol
  • morkiemama
    morkiemama Posts: 894 Member
    I only said ladies only because it just seems ladies can relate better, I guess it's dumb, but when I think of men at the gym, I think of them in the weight room, lifting, and that's it, but I know that ain't always true, sorry, hope I didn't offend the dudes lol

    That makes sense. Thank you for explaining. :)

    Usually the posts with that tag are like TOM, sports bras, etc. posts so I think we were just curious LOL
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    <-- one of the ladies in the weight room, lifting and pretty much that's it
  • 1LadyKate
    1LadyKate Posts: 78 Member
    I agree with others who say set fitness related goals vs scale goals for the gym. One of my goals is running a 5k (and not jogwalking) and I have been working on that via c25k. I also want to be able to do real pushups not the girly ones pushed since elementary school. So I have been working on overall strength, right now I am doing New Rules of Lifting for Women but there are other programs out there. 5 days a week I do c25k (more than the program requires but I like it). on days that I lift, I lift first then I do cardio. On non lift days, I do the cardio program first then I do more cardio to equal an hour. If I go to the gym, I like to make it worth my time.

    This is just what I do.
  • navygrrl
    navygrrl Posts: 517 Member
    My gym doesn't have a sauna, but I don't enjoy them anyway. I, too, have a hard time breathing in there. I don't go to the gym as much anymore now that I have my own barbell and bench set up at home, but I like to go there to use the elliptical when my knee is bugging me.

    Once you figure out what your goals are, then we could probably help you with better suggestions. My main goal is to lose weight while preserving lean muscle mass, hence my focus on strength training while on a calorie deficit. If you want to train to run a 5k or something else, obviously your plan would be different than mine.

    Congrats on making the first steps into getting healthier. :)

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