Can someone critique my gym routine?(13 Posts)
I feel I ought to be doing more but don't know what. Goals are the usual, loses eight, get fitter. I'm fat now.
So I do 20 mins on the cross trainer. Level 5 hardness and about 4 in the incline. HR is about 145 and I feel im working hard.
I then go and do weights. I avoid free weights as I have no idea what to do with them but I use all the machines with the diagrams on them. So seated row, lat pull down, bench press style one, pec one, leg press, couple of other leg ones. I do 12, 10, 8 reps on each one.
At some point during my weights my arms and legs are knackered so I go on the treadmill for ten mins. Very fast walking and steep. But I don't run. Again HR is about 140-145.
And that's it. I am a bit knackered when I finish but should I push myself more....but more cardio or more weights? I'm not sure I could do more weights as I get a bit muscle trembly as it is towards the end.
There's no pool so I can't swim.
Classes are great if you have that option as then you don't have to consider what you should do as someone has already thought that out - I love them and they have a much greater impact on my fitness
Look up interval training - this will do more for you than the cross trainer or running at a regular speed. Lots of exercise regimes out there to follow.
You could also add in the free weights by holding weights when you do lunges/squats etc.
I think your best bet is to speak to one of the PTs at the gym who will be able to re-evaluate your routine, and maybe give you some guidance on the free weights (I LOVE free weights, and avoid machines now when in gyms, which is only on holiday).
You could probably start adding in some intervals on the cardio machines - my PT has advised me to start with 30 secs fast running, 30 secs recovery (jump to the sides) for 15-20 mins (I haven't quite managed this...). The fast pace should be at a pace that makes you feel you definitely couldn't run any longer at the end of the 30 secs. This is HIIT, and is the current thinking on efficient training - it supposedly raises your metabolism for the following 24 hours after training or something.
Sounds ok but I would try to get an instructor to show you how you can use the free weights. I know the free weights area can be a daunting place for a beginner though. Also try using the floor mats, using your body for plank, squats using weights etc.
I run once a week (well, try to) and do 2 weights sessions, along with the usual walking where possible etc. My body shape has changed dramatically since doing the strength training. Muscle burns fat and raises your metabolism when resting too. Try resistance bands and kettlebells as well. Both can be bought fairly cheaply and you can use at home. There are some good apps for kettlebells workouts.
It's also known as HIIT - high intensity interval training.
Try interval training? Higher level (8?) for 1 minute, lower level (3) for 2 mins and repeat. That apparently burns fat faster. Also try running for a minute, walking for 2. Etc etc
If you can get some instruction from somewhere, free weights are much better than machines.
With the cross-trainer/ treadmill don't stick at the same difficulty, vary it ie start out easy to warm up then moderate, then insanely difficult, then recover and repeat etc. Quite often they have "routes" programmed in that you can utilise and that have varying hardnesses like that.
Ive never been to a class, am worried about not keeping up but will brave it. Will also investigate different programmes on the cross trainer and book a PT session after xmas.
I go in accepting I won't keep up when it's a new class, then if I do I'm happy. Good ones to start are body pump, body balance, zumba, body combat. Body attack kills me!
I rarely use the treadmill as I run outside but when I do it's about ten minutes starting off slow working my way to an almost sprint, increasing and decreasing the incline to vary it up.
Crosstrainer and bike I do five minutes warm up then one minute fast, one minute recovery as long as I can.
I do a timed 2k on the rower every time to try and get a personal best
I don't do the weights at the gym, instead I do classes as there is a PT on hand to correct form. Some gyms do beginners classes and no-one minds if you're not too sure what to do or can't keep up as everyone has to start at some stage.
Don't be afraid of classes - in many of them you can work out at your own pace. I would suggest spinning or zumba for cardio.
Also, try to incorporate exercises with your own body working your core - plank, push ups, trx equipment etc.
Free weights and kettlebells are great - there are plenty of video's with work out routines.
If you constantly doing the same routine, your body gets used to it and it's not so effective anymore.
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