I don't know what to do at the gym

I have trouble with weight training due to bad knees and an injured shoulder. I have had the best luck on the elliptical machines which i will do for either 30 minutes or an hour depending on how busy the gym is. I alternate between that and the treadmill for 30-60 minutes. So far it has worked for me, and i have been able to up the resistance and incline on both as i get in better shape.

Know just how you feel.but there should be a trainer to start you off and show you how everything works,if in doubt ask at the reception .He/she can even do you a program depending on what you want ,weight loss,cardio fitness or weight training etc.Don't get put off we all have to start some where.

Best bet is to start with a trainer. They should be able to show you all the machines and how they work without charging you extra. if you want to pay for their services they are worth it. I agree with the poster above 30 min of cardio with an elevated heart rate should get you going. incorporate some weight training a couple times a week. google or youtube some work outs. you will be amazed how much there is to learn and how much is out there. I always take abs and other classes the gym offers. I would suggest that as well if you can. You might meet a work out buddy Good luck!

valdezyanira84 wrote: »

I signed up at then gym I've only gone about 5 times in 2 months. When I go I don't know what machines to do or how long to use the treadmill for??? I feel lost. I'm trying to get fit and loose wt. I have gained a lot of weight.
Any advice on work outs or what machines to use. Any suggestions would be greatly appreciated!!

Use youtube and search for workouts IE "back workout" watch it ... go to the gym and try it!!! . POG is great for this, they helped me allot when I first started. Youtube is a free personal trainer best thing ever!

Does your gym have group classes? Classes are a good way to learn the importance of stretching and proper form. Also going to different classes are a simple way to find out what you like. Warm up 10-30 minute on a bike or treadmill first.

Hi 84! If your goal is to lose "a lot of weight," as you wrote, you should do both cardio and weight training. Never underestimate the power of strong muscle to help you burn calories. This advice is only my opinion. I am not a personal trainer, though it seems that you may benefit from one since you need instruction on exercise form also.

When weight training, you should focus on motions that activate multiple joints (chest press, shoulder press, seated row, laterals pulldown, leg press, deadlift). Break them up so you do one or two exercises each day you go to the gym. First thing, sit on the machine with zero resistance and move the machine. Make sure the plane in which your limbs need to move feels natural with no twisting or pinching. Then add 5-10 pounds and move the machine 15 or so times to warm up your muscle. Now you are ready to lift weights. Set the weight so your ability to do the motion fails between the 12th and the 15th repetition of the exercise. This will take some practice. If you can accomplish 15 repetitions, the weight is too light. After one set of repetitions, rest 2 minutes, then set the weight slightly lower and do another set, shooting for 12-15 reps. Rest again. Lower the weight a tiny bit and do it again. When you have done 3 sets, you are done with that exercise for the week. Record your weights and repetitions for each set and try to do more reps the next week. When you reach 15 reps on any one set, increase the weight the next week to bring your effort back down to 12 reps.

Only after you have done your lifting should you do any kind of cardio. Pick any machine you want, but machines that make you use all of your legs are best. Subtract your age from 220; this is your maximum heart rate. To lose weight, you need to be making your heart rate climb to at least 60% of this number: (220 - your age) x 0.60. Spend 3 minutes moving the machine so your heart rate climbs slowly and steadily, and your joints warm up. Then increase the resistance and/or pace on the machine until your heat rate climbs to just above the target. Try to hold it there for at least 30 minutes. Do this cardio routine at least 4 times per week.

If you make healthy choices with your diet, wight should start to melt away. Remember that good change is slow change. There is no magic diet or program that will transform you in one month. Make a commitment to live a new lifestyle that includes fitness so that your goals are gradual and intentional. This is the only way to change yourself without your body trying to resist the change.

Best of luck!

There are numerous, established programs out there...pick a beginner program and go.

I use bodybuidling.com (don't be scared, they have beginner programs) or here's my "beginner workout"...

I go three times a week:

Workout A : 3 sets of 10 (start with no weights and work your way up)

Squats
Bench Press
Rows
Tricep Press Downs
Calf Raises
Planks or crunches

Workout B : 3 Sets of 10 (start with no weights and work up)

Deadlifts
Lat Pull downs
Overhead shoulder press
Bicept curls
Planks or crunches

Start with 15 minutes of cardio and end with 15 minutes of cardio.

* During off days, I either walk my dog to warm up my muscles, or I do yoga

Google each exercise, watch youtube videos to see how they're done, and ask an employee if you have good form. FORM IS KEY! DON'T HURT YOURSELF BECAUSE YOU DON'T WANT TO ASK!

Now for all the haters, this is just a suggestions, I'm not a trainer. Rip it apart all you want to, maybe she'll get better suggestions.

*Edit to add, this workout takes me roughly an hour to accomplish if I stay on task and the gym is empty

If you get into weight lifting with hand weights, I generally start out with the lowest one and buildup to maybe 3 lb weights. Do 10 reps each with the light and each time you switch weights. Pretty soon it will feel like you want something heavier and then you can graduate up. Always do the warmup with the lightest weights first and then cool down with the lightest weights. In this way you shouldn't pull a muscle.

habanks43 wrote: »

I have trouble with weight training due to bad knees and an injured shoulder. I have had the best luck on the elliptical machines which i will do for either 30 minutes or an hour depending on how busy the gym is. I alternate between that and the treadmill for 30-60 minutes. So far it has worked for me, and i have been able to up the resistance and incline on both as i get in better shape.

When I started back working out I was coming back from a torn labrum with maybe 60% of the mobility and stability in my shoulder that I had previously (I could only raise my arm about 10" above my head). I got a trainer, we stayed light on areas that were affected by the injury but did not avoid it. We pulled back a little or made adjustments if there was actual pain but at this point I'm probably back to 95% without having had surgery. Find a trainer that gets it (Not all will, trainers are like dates. Not all are going to be a match and one bad one doesn't mean you should never try again. Next man up!). They just might have some cool tricks in their bag that are exactly what you are looking for.

Also...swimming or just some water based strength classes might help.