Going back to the Gym

[Motley]

I realize there was a gym thread a few months back. But here I go.

I'm planning on going signing up for a nearby gym and was looking for some good workout advice. I've lost about 50 lbs doing cycling the last few years so fat isn't a huge concern for me, but I've been neglecting any kind of weight lifting and that is what I would primarily be using the gym for. So I was looking for peoples advice on workout routines.

 

[BoyBach]

If the gym has a Personal Trainer service, sign up and pick his/her brains.

Good luck!

 

[gadgetgirl85]

I say start on the weights now I've lost about that much too. Now I do weights x cardio

 

[Legolamb]

I prefer free weights to Nautilus, Kaiser, or other machines 'cause it forces me to be more attuned to my body. I got sloppy on the machines and really hurt my back.
Smartest move I ever made was getting a personal trainer to get me through a free weights routine. She makes sure my body is correctly aligned and pushes me to go harder. (My iPod gets me through the treadmill, though).
I got into core training, a combo of free weights and Pilates abs work that protects my lower back from weightlifting. (Pilates looks simple; it's not). I work out 3X week, starting with a cardio warmup on the treadmill for about 20 minutes, then into weights and pushups, then Pilates and stretching.

 

[Cybix]

also maybe try a "body pump" or "body combat" class (Les Mills)

body pump is basically free weights in a class, with an instructor, it might sound silly but it works the **** out of you, easy to over do it too!

body combat is more a fast paced combat style class, high BPM etc

 

[shadowmoses]

I would defiantly go for a weight training routine with maybe 10-20 minutes of cardio after.....If you combine this with a good diet you will see very good results in no time.

ShadoW

 

[BarryW]

Hi Motley

If you are already cycling on a regular basis, there is no need to include a cardio session in your workout. But sometimes changing your cardio workout to running or swimming can have a great impact on overall fitness.

I prefer free weight to "machines" as your core muscles get a work out more than on the machines.
Free weights also give a larger range of motion, however done incorectly can lead to injury

If your gym has assistants ask them to check your form - generally you want to keep your spine aligned eg. When bench pressing I had a tendency of watching the weight move up and down, thus putting strain on my neck. Rather lay flat on your back and fix your focus on a point on the ceiling.

I find gyming with a buddy easier, and results seem to come quicker as you can go heavier and not worry about the weight falling and crushing you. Thus avoiding a rather gruesome public death.

Depending on your aim, strength->high reps(10-12), medium-high weight
size->lower reps(6-10), high+ weight
tone->higher reps(15->), low weights

Another common problem is that people forget(don't like) to work on some parts of there bodies, thus overdeveloping one side of the body(eg chest & abs) which puts strain on the other side(Shoulders, neck, back etc)
(if that make sense)

Gym is meant to be hard work, but its also meant to be fun.

 

[kretzy]

also maybe try a "body pump" or "body combat" class (Les Mills)

body pump is basically free weights in a class, with an instructor, it might sound silly but it works the **** out of you, easy to over do it too!

Yes, Body Pump is awesome! I used to do it 3 times a week and always really enjoyed it while getting a great work out at the same time. I haven't been to the gym in about a year and I've been meaning to start up again...just need to find that spark of motivation.