your advice counts...big time!

IrishCloud
IrishCloud Posts: 71 Member
edited October 2024 in Fitness and Exercise
Hello Lads and Ladies,
I hope you can help me with this....I was having a good old chat to one of my best mates about Exercise and She really wants to go to the gym with me Tomorrow evening but does not want to go near any of the instructors for advice, so she has asked me to write out an hour exercise gym plan for her. ( she cant swim so the pool is out for her)
Here is my problem , I am defo not the right person to ask as . I have my own few things to do in there and if she sees me going anywhere near a trainer for her...she will leave the place there and then. ( she is unfit and very shy)
I am very happy she is going to give the gym a try and really hope she enjoys it n sticks with it as I know its a very big deal for her to go there in the first place.
Please can any of you fitness people give me any ideas or even a rough 1 hour exercise plan....just to get her started at least.
Thanks soooo much for your time. x

Replies

  • kkauz42
    kkauz42 Posts: 537 Member
    I don't really know how heavy she is but maybe some rotations on cardio machines. Some elliptical, some bike, walk some on the treadmill?
  • YMTaylor
    YMTaylor Posts: 230 Member
    Here's a good starter program. 10 minutes warm up on cardio: she can walk on the treadmill, ride a bike or do an elliptical. 20-30 minutes of strength training. If she doesn't want advice from trainers then I would google exercises with dumbells that you can do together. Does your gym have free weights? Or if you're comfortable, use the machines and just follow the directions. Use light weights and shoot for 2 or 3 reps of 12 at each station. Try for 3 arms/upper body and 3 legs machines. Then finish up with 20-30 minutes of cardio, again any form of cardio is fine. Good Luck, I hope she gets a good introduction. :)
  • IrishCloud
    IrishCloud Posts: 71 Member
    Here's a good starter program. 10 minutes warm up on cardio: she can walk on the treadmill, ride a bike or do an elliptical. 20-30 minutes of strength training. If she doesn't want advice from trainers then I would google exercises with dumbells that you can do together. Does your gym have free weights? Or if you're comfortable, use the machines and just follow the directions. Use light weights and shoot for 2 or 3 reps of 12 at each station. Try for 3 arms/upper body and 3 legs machines. Then finish up with 20-30 minutes of cardio, again any form of cardio is fine. Good Luck, I hope she gets a good introduction. :)
    wow that sounds fab. yes gym has free weights. thanks so much
  • IrishCloud
    IrishCloud Posts: 71 Member
    I don't really know how heavy she is but maybe some rotations on cardio machines. Some elliptical, some bike, walk some on the treadmill?
    I just texted her and she said she's about 244lbs. Thanks for your help.
  • kyylieeeeee
    kyylieeeeee Posts: 197 Member
    Here's a good starter program. 10 minutes warm up on cardio: she can walk on the treadmill, ride a bike or do an elliptical. 20-30 minutes of strength training. If she doesn't want advice from trainers then I would google exercises with dumbells that you can do together. Does your gym have free weights? Or if you're comfortable, use the machines and just follow the directions. Use light weights and shoot for 2 or 3 reps of 12 at each station. Try for 3 arms/upper body and 3 legs machines. Then finish up with 20-30 minutes of cardio, again any form of cardio is fine. Good Luck, I hope she gets a good introduction. :)

    I think this is the best advice to give. It's easy to follow, doesn't give her too much time doing one type of cardio or one type of strength training, and it's things you could do together (switching out on reps, even though you will probably use heavier weights).
    For the last 20-30 minutes, maybe have her try 2 or 3 different cardio machines rather than 30 minutes of a single machine, that way she gets a rounded introduction to all of them-- and the prospect of 10 minutes on an elliptical is a lot less daunting than 30, if it's your first time working out in a long time.

    I really wish her luck, getting up the courage to go to the gym for the first time is a big deal, hopefully she'll get as addicted as most of us here!
  • YMTaylor
    YMTaylor Posts: 230 Member
    [/quote]

    I really wish her luck, getting up the courage to go to the gym for the first time is a big deal, hopefully she'll get as addicted as most of us here!
    [/quote]

    I totally agree!! :)
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