Gym beginner advice

[wheresmyliveship]

Hi all, was just wondering if anyone has any good advice/knows of a programme to introduce a gym workout to my routine. I've been doing HIIT workouts at home but got a membership to the local gym to start next week. Am hoping to do some classes and swimming so maybe only one session in the gym itself a week, but feel a bit lost in what to do! Essentially I want to tone up and get fitter.

I have dodgy knees which can't cope with high impact - running on concrete or doing squats has them swelling up and boiling :( - but the C25K is such a good programme I was wondering if there was a similar one for working out?
Thanks in advance!

[PikachuSayBoo]

General opinion these days seems to be that weights will do more for you than cardio.

I go to the gym 3x a week and also can't do high impact stuff due to injury.

I tend to do 15 mins on a cross trainer and HIT as I do it. So 30 secs mad pace, 1 min steady and repeat. I then go do weights for 45-60 mins. Then another 15 mins HIT on the cross trainer and about another 15 mins speed walking on the treadmill.

I got an intro session from one of the PTs and they wrote me a programme for the weights. So I have about 8 machines I should use. 8-12 reps a set and do 3 sets. Will they not give you a gym intro and hopefully a plan?

[phoolani]

I agree with weights. I have multiple issues which rule out impact stuff, but weights - heavy weights: build up safely, but aim to get to a weight for any activity high you can do 2-3 sets of 12 reps max. Also, get thee to a powerplate, get someone to show you how to use it and do all your exercises (or at least those that are possible).

[ShotgunNotDoingThePans]

Yes most gyms give you an induction and a starter programme as part of the package.

[wheresmyliveship]

Fab, thank you so much. Will make sure to book an induction and ask about a programme!

[ShotgunNotDoingThePans]

Oh, and reading your op again, re. the c25k working out equivalent - there may be one, but I'm not the one to know about it! However, you can always just make sure you hold back and take things gently to begin with - start gradually rather than tneowing yourself into it with gusto and being in agony for days afterwards.