I got a gym membership! But now what?

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miamouse3
miamouse3 Posts: 73 Member
in Fitness and Exercise
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.
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Replies

  • Cc215
    Cc215 Posts: 228 Member
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    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
    torid10 Posts: 37 Member
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    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
    CyberEd312 Posts: 3,536 Member
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    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
    earlnabby Posts: 8,171 Member
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    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_
    _Zardoz_ Posts: 3,987 Member
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    Ask the trainers at the Gym? Just a thought
  • earlnabby
    earlnabby Posts: 8,171 Member
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    Ask the trainers at the Gym? Just a thought

    Are gym trainers specially trained to deal with heart problems?
  • biggsterjackster
    biggsterjackster Posts: 419 Member
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    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_
    _Zardoz_ Posts: 3,987 Member
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    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
    earlnabby Posts: 8,171 Member
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    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
    dammitjanet0161 Posts: 319 Member
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    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
    sweetcurlz67 Posts: 1,168 Member
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    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
    miamouse3 Posts: 73 Member
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    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
    miamouse3 Posts: 73 Member
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    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
    miamouse3 Posts: 73 Member
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    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
    miamouse3 Posts: 73 Member
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    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
    contingencyplan Posts: 3,639 Member
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    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
    supnicole Posts: 23 Member
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    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
    servicedograiser Posts: 38 Member
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    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_
    _happycats_ Posts: 105 Member
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    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
    onefortyone Posts: 531 Member
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    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!

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