Gym workouts

[Thetallestsunflower]

I know the gym isn't for everyone but its the type of exercise I find works best for me as I am not a lover of the great out doors unless its over about 16 degrees, dry and not windy ;-). I've tried exercise classes but I don't like them as I like to go at my own pace and don't like being told what to do.
My current workout at the gym is to power walk for 30 minutes on a treadmill uphill with a 10.5 (pretty steep) incline. Every 4 minutes I will hold on for a minute to give myself a little break. I will then spend 15 minutes on the exercise bike and then if I have time another 10 on the cross trainer.
I do this 4 times a week as well as sit ups and plank exercises for my stomach.

Does this sound ok? Has anyone got any suggestions on how I can increase fat burning-I'm not keen on running as it hurts my knees.

Even though I am quite slim-between 9st 2 and 9st 7 depending on what I have eaten and 5ft 10, I don't feel like I am very fit ocmpared with other gym users

[onemississippi]

Why are you working out - to lose weight or increase your fitness? It sounds like you're very slim already for your height.

I do Insanity for fat-burning but my knees hurt too so I do pilates and yoga for core strength and flexibility - pilates gives you the best muscle tone ever without bulking out.

[Thetallestsunflower]

Mainly to increase my fitness and strength and to maintain my current weight but develop a bit of muscle tone. I'm fairly slim size 8-10 but lacking in muscle definition. I'd love to try pilates but can't find a class at a suitable time as they are all either in the evenings when I have my kids or during the day when I am working :-( xx

[makeusabrew]

Why don't you use some of the weight machines? Lifting weights is great for fat burning and obviously toning, you don't have to lift heavy and bulk up. Ask the on duty trainer for some suggestions as to reps and suitable weight to start and what you're looking to achieve. They may also be pilates trained or be able to get someone to help you with a few core strength exercises too.

I'm in a similar situation in that I don't need to lose weight but have lost all core strength and I also want to improve my muscle tone and strengthen up generally. I currently use the cross trainer and bike for warmup and a cardio workout, then use the leg curl, chess press, leg extension and lat pulldown machines, alternating between arm and a leg. Then some pilates and planks on the mat.

I can only get to the gym twice a week, but I also swim twice a week, and do the Davina 7 minute fit DVD when I can't do one of those, or as an extra at the weekend. If I really attack it and do 4 or 5 7 minute sessions in one go, its a good workout.

[LordEmsworth]

I second weights, although I would recommend free weights over the machines. The machines work a single muscle or muscle group; with free weights, your other muscles have to be engaged, so it makes the exercise harder.

But, please stop clinging on to the treadmill handles. If you artificially hold your upper body still, you increase the risk of injury because your lower body is still trying to make it twist. You'd be better off doing your maximum for say 4 minutes, then lowering the incline for 4 mins or 2 mins or 1 min to recover, and repeating. Walking and running are full body workouts (try doing it in real life with your arms still and see how hard it is!).

10 or 15 mins isn't very long on a single piece of cardio equipment, unless you're doing intervals (as above - e.g. 2 mins maximum effort, 2 mins gentle recovery, repeat). Try googling interval training for more ideas - that will boost your fitness very quickly...

[Thetallestsunflower]

I didn't realise holding onto the handles was bad for you-I knew it didn't burn calories but didn't realise it was harmful.
I will have a look at interval training. Have also decided to try and improve my running by doing a 5 k training program.

[Thetallestsunflower]

Oh and the Davina DVD does it require a lot of space do do it in? I always struggle with exercise DVDs as it feels weird doing exercises on a carpet-especially aerobic exercises if that makes sense lol xx

[makeusabrew]

I don't have a big lounge, you need to lay a yoga mat out and ideally about the same space next to it for the standing stuff, lunges, squats etc, but I guess you could move the mat and use that same space. I have wooden floors so I never thought about the carpet thing, but I don't think it should put you off. I also invested in some 2kg hand weights (you will needthem for this particular DVD), now after a month I'm about to get some heavier ones.

A good point about weight machines vs free weights - I think the machines are good to start with for someone new , so you know which muscle groups you are working, and they can limit your risk of injury, but no doubt free weights are better overall.

I think what you do already is really just cardio work, of course you'll fat burn and tone, but if you really want strength and a noticeable muscle definition then you need to do some resistance work.

[Thetallestsunflower]

I'm looking at the Charlotte Crosby DVD too-I'm no Geordie Shore fan but I have such a short concentration span that the idea of mixing and matching say three or four 3 minute workouts on my none gym days or at times like school holidays appeals.
I definitely need to do more resistance stuff -I'm fairly fit with purely cardio vascular exercise but as soon as any strength is required I struggle-even with simple squats and lunges as despite being slim I have a very low level of muscle tone xxx

[MerryKat]

Agree with other posters! Bring on the weights. I tend to mix it up a bit. Say 5 rounds of burpees, press ups, TRX pull ups, ab exercise, squats with bar or kettle bell swings! Then I do deadlifts, presses etc another session! i mix it up as im easily bored and if I don't know exactly what I'm doing I wander aimlessly! I don't do any treadmill or cross trainer stuff these days.
Use your body weight first to get technique right and you'll get stronger quite quickly! ??????

[makeusabrew]

Just noticed a 40 page thread about the Davina DVD has just moved from Chat to here. skimming through, it's very positive about it. I like the fact you can mix up the order of the routines, I don't think I could do the same 30 minute routine every time, also you can do as many 7 min sections as you need, even repeat some to give you more cardio, or focus on same abs, or legs or whatever.
But do go and try the weights or talk to the trainer next time you go to the gym and report back!

[Thetallestsunflower]

Will do! I'm just about to head there now. I will speak to one of the trainers as it would be great if they could devise a programe for me based on my goals.
I have well developed abs as I have low body fat in this area but my thighs and bum are impossible to tone as I am sure is the case for most women.

[makeusabrew]

The trainers should be able to help you, its what they are there for, if nothing else to make sure you don't injure yourself on their watch! I go to a council gym and whoever has been on duty has been really friendly and helpful, hope you have the same luck.

I am the opposite of you, my body fat sits mainly on my stomach and hips, and I've never seen my abs although I can feel all this gym stuff is working on the inside and they are there. My bum and thighs I've never really had a problem with (relatively speaking; I walk miles in my day to day life though so maybe I've managed to keep that problem at bay.

[Thetallestsunflower]

Well today I decided to change my routine on the treadmill after reading about the problems with holding on to the handles. After a five minute warm up I spent 25 minutes running for 5 minutes then walking on a slight incline for 2 minutes etc.. My goal is to be able to do 5k in 30 minutes but I will slowly build up to it as in the past I have rushed things with running and completely got sick of it!
I used 3 weights machines for legs-a leg press and two others which work the quadriceps which I can't remember the name of. I then did my abdominal exercises and ended with 5 minutes gentle walk on the treadmill. I really enjoyed this new routine and feel like its something I can build on for example by increasing the incline on my walk periods or increasing the length of time I run for. For my none gym days I have ordered Charlotte Crosby's DVD so I will do a few 3 minute workouts.
I didn't pluck up the courage to speak to a trainer as it was a man on duty who is quite good looking so I felt a bit shy lol.... I'll ask one of the women on Saturday when I go xxx

[makeusabrew]

Great news, Thetallestsunflower glad you gave it a go. I'd def try and speak to a trainer to get the correct weight and reps, you don't want to be working away for nothing, or risking injury.

I watched the Davina live youtube feed last night, think she's launching her website to compliment her DVD and sugar free book. There was a question from a women who currently does interval running as you describe with an aim of getting to 5K, but she was having problem with stamina everytime she tried. Ed the trainer said that every few runs, don't do interval running but have a go at the distance. Try getting to 1K, then next time 1.5K and so on. Which you may already have in mind, but what you said above reminded me, so thought it may be useful.

I need to speak to my trainer again as I'm finding the weights quite easy now (they are very light as a beginner), let you know if he comes back with any pearls of wisdom!

[Thetallestsunflower]

I'm going again tomorrow so I will hopefully speak to a less intimidating female trainer. I am glad I have a goal in mind now of being able to run 5k in under 30 minutes but as I say I want to build up gradually rather than push myself to do it once and think 'OMG that killed me' and be put off going to the gym again for weeks as has happened before.
I've battled with binge eating and bulimia for about 10 years and prior to that have starved myself to maintain my weight so I am now really trying to be focused on health eating and exercise and am feeling much better about everything but am aware its very early days and feel if I start missing gym sessions and don't plan out my meals I may slip back into old ways. I don't have much of a social life at the moment but I just want to focus on my health xx

[EarSlaps]

Interval training should build up your fitness quicker than steady state cardio- roger bannister used interval training to train for the four minute mile apparently . Try varying between sprints, slow jog, fast walk etc.

Building up leg strength would help your speed too- weighted squats will give a great lower body workout. Get a trainer to show you the proper form for squats and deadlifts. TRX is great for upper body- push ups and rows.

Weights machines aren't great as they isolate muscles that really should be working with other muscles. When I had a trainer do my induction and a workout program he said of the machines "most people come to the gym for exercise because they have to sit down all day at work, so sitting down on machines doesn't seem to make sense". I think he's right. When you use free weights you work later all the stabilising muscles, core etc.

[EarSlaps]

Strength training also focuses on getting strong rather than skinny. It's very empowering.

[Samberry]

I think you should consider swimming and weight training. The Swimming will help keep you in shape (without putting pressure on your knee) and the weight training will help you to develop a little muscle tone and get a little bit of strength.