Please or to access all these features

Add post

Watch this thread

Save thread

Start a new thread

Flip thread

Hide thread

My feed

Active Unanswered threads

Getting started FAQ's

Unanswered threads Acronyms Talk guidelines

Hide shortcut buttons

Talk

Chat

Join the discussion and chat with other Mumsnetters about everyday life, relationships and parenting.

Flip

1 2

Original poster

First time at the gym...stupid question alert!

32 replies

Bluesheep8 · 13/10/2018 09:17

Hi everyone, at 45 and having gained half a stone out of nowhere (thyroid test normal) I've bitten the bullet and joined a gym. I went for my 'orientation' session on Thursday evening and was shown my half hour programme which I did with the instructor. Time for the stupid question...is it normal to ache this much 2 days later? Arms, stomach muscles and ribs are really sore (bear in mind I've done nothing like this ever before!) I'm determined to commit to this though and have been advised to go 3 times a week. So, should I go while it's still hurting? Today/tomorrow? What were you like after your first time?

OP posts:

totallyliterally · 13/10/2018 09:19

Yes it's normal... DOMs are hateful. But best thing to do is keep moving. You will learn the difference from DOMs and injury. As long as you're not injured then training through DOMs is fine and will actually help.

Stretching well before and after each session, making sure you have warmed up each muscle before using them also

Fairylea · 13/10/2018 09:21

Yes totally normal and will get better the more you do it! I felt I’d never be able to sit down on the toilet without it killing me again

Google DOMS.

Nothisispatrick · 13/10/2018 09:22

Yes, day 2 is the worst in my experience.

BlueJava · 13/10/2018 09:22

Perhaps you didn't stretch well enough/long enough after the ession. DOMs will hurt but be less if you stretch properly - and they will decrease over time. And trust me you'll learn to enjoy it!

Atalune · 13/10/2018 09:22

Totally normal.

Stretch stretch stretch after! I attetch at the gym as well as again at home if I’ve hit it pretty hard. A Bath always helps too!

LastOneDancing · 13/10/2018 09:23

It's not a stupid question - you should never train injured muscles! But yep, sounds like DOMS (Delayed Onset Muscle Soreness) which is normal.

They will ease off a lot as your body gets fitter but you will learn to love the feeling! There's nothing like aching muscles after a hot shower. Feeling all clean and vital!

StuffYouAllInTheCrust · 13/10/2018 09:24

Absolutely! I’ve been a member of the gym for over 12 months now and still get the odd time where I ache for a couple of days after. In fact, I’m at the point where I’m disappointed if I don’t ache! Good luck with your journey and well done for taking that first step. First time in a gym can be a scary experience!

Inthetropics · 13/10/2018 09:24

IME, it's common, but it really shouldn't be! I'd ask for a lighter exercise program and if you do go, can't you just walk on the treadmill or stuff like that until you're no longer that sore?

ThursdayLastWeek · 13/10/2018 09:25

I have joined a gym this week too!
I’m a runner normally but need to change things up due to injury - I did my first body pump class this week and OMFG my biceps/triceps/elbow muscles (are they even a thing?? I can definitely feel them?) are still hurting today. I did the class on Tuesday!

I think if I were going to go to the gym this weekend I would probably focus on cardio and lower body because this is the most extreme DOMS I’ve ever had.

Well done though, I found it v scary starting up. Felt like a right fraud.

GreenMeerkat · 13/10/2018 09:25

Yes! Perfectly normal. But as you keep going your muscles will become used to it and stop hurting.

Keep at it!!

museumum · 13/10/2018 09:26

It’s normal. But probably this will be the worst you’ll get it. It improves with more exercise so just go again. Day 2 is often worse than day 1.

dementedpixie · 13/10/2018 09:27

DOMS (Delayed Onset Muscle Soreness) are very normal at the start. I still remember how sore I was after my first body pump session 10 years ago! Getting up and down the stairs and getting on and off the toilet became very difficult.

You will find that your body will become accustomed to the exercise and you won't be as sore if you keep going. I don't like to miss body pump for too long or it hurts when you go back

Original poster

Bluesheep8 · 13/10/2018 09:31

Ah thanks for the encouraging replies everyone! I googled doms and that is definitely what it is. As I said, I am determined to keep at it and the instructor was very supportive and will be around when I'm there. It's also not just about weight loss and toning for me, I have MS and just want to make sure I'm as strong as I can be having got to middle age! Going again tomorrow, thanks again

OP posts:

Original poster

Bluesheep8 · 13/10/2018 10:51

Another question...what would you expect a complete beginner programme to consist of?

OP posts:

HeronLanyon · 13/10/2018 10:59

Complete beginner - proper stretching- treadmill walking at good pace to get warmed up and breathing heavily perhaps 5 or 10 min walking - weights machine at low weight 10 reps arms and legs - elliptical cross trainer or rower both low resistance 5 mins - stretch. rower really important to get gym staff to make sure your back position in both directions is correct or you can cause injury. I row a lot and see a lot of people doing it all wrong - when position right it’s a really great all over workout particularly if you listen to music at right beats per minute. Any more than above at the start would be too much. Gradually increase times, weighs,reps but only to push yourself a little no sudden increases in anything. Just a suggestion. I am not a trainer but have used gyms for decades and have my own rower now as I am pretty addicted to it. Good luck. It’s great feeling fitness and strength and better posture etc returning after period of no exercise. Weight loss can take a little while to kick in as muscle does weigh more than fat. But it does kick in. Just keep going.

HeronLanyon · 13/10/2018 11:04

Obviously if you have injury or reduced mobility anywhere or health issues you need to check carefully with gym staff that what you are doing is good for you. As you have ms I am guessing you have spoken to your doctor/practice nurse to check your gym plans are sensible for you ? Really good luck. What a great idea to get fitter for the future.

Original poster

Bluesheep8 · 13/10/2018 11:36

Thanks for the replies. Yes, I've checked with my gp who agrees that it's a good idea, I've also got ongoing problems with one shoulder as it was frozen and treated last year but is still weak so that's a consideration as well as MS. My programme is 5 mins on rowing machine, 10 mins on treadmill, increasing the gradient after 3 and 6 mins, then leaning my body weight on a large ball against the mirror at shoulder height and rolling it clockwise and and anti clockwise with my bad arm. Then holding on to some ling straps with handles attached to the wall abd stepping forward in a lunge whilst moving bith arms firward and up straight.Then 5 mins on a concave treadmill thing, it has a dip in the middle, sort of a shallow curve and it's your movement that makes it move iyswim. Then stretching by pulling each arm round across my body and holding each foot and pulling up and back behind me standing on 1 leg. I'm thinking I might swap these though and do treadmill before rowing machine...

OP posts:

lynmilne65 · 13/10/2018 13:18

Document object model ?? 🧐

Original poster

Bluesheep8 · 14/10/2018 06:59

Just wondering if anyone has any thoughts on my beginners programme? And apologies for the typos, was in a hurry.

OP posts:

HeronLanyon · 14/10/2018 07:17

Personally I would swap the treadmill and rower. Just because I use the treadmill (if not running) as part of warming up/getting breathing going. Rower is more intensive less of a warm up activity I think. Re stretches - I do the same type and amount of floor stretching both before and after everything else. There are other stretches which help loosen before and help recovery after. Yours seem a bit limited? Ask gym staff to show you a few more perhaps ? Thinking different (more) leg/hamstring/hip/lower back stretches. I do maybe 10 mins stretching before and after - I know lots do less but I find stretching really important (I am a bit older than you) and almost meditative.

NicoAndTheNiners · 14/10/2018 07:33

I agree that more stretching would be good.

Also can you do weights? Because some weight lifting would be good.

I don’t think the programme has enough to make much difference from a weight loss point of view? Ten mins on a treadmill at the beginning and 5 mins at the end is a warm up and cool down and all you seem to have in the middle is some shoulder work for your bad arm (good that they’ve thought of that) and some trx band work. Where’s the cardio or weights???

Or is this just a programme for the first week or 2 to get you used to stuff, are they then going to review it and increase stuff?

GreenMeerkat · 14/10/2018 07:42

Looks good but perhaps add some resistance training as PP said.

The more muscle you build, the more efficient your body becomes at burning fat so resistance training is just as important as cardio

Good luck OP, and well done for starting

Original poster

Bluesheep8 · 14/10/2018 08:01

Thanks everyone, I think I got the treadmill and rower the wrong way round in my other post actually. It's due to be reviewed in 6 weeks I think but the instructor will usually be there at the times I go. It turns out that she has had the same shoulder problem herself so has a real understanding of it. The aching has stopped now and I'm going again this morning. I have also booked an hour aqua fit class during the week. Just need to make sure I keep at it. Thanks for the encouragement.

OP posts:

TheOrigFV45 · 14/10/2018 08:13

OP, I am a competitive runner and a reasonable swimmer and honesty.....I've had DOMS following a new exercise so badly that I thought my heart was packing up! It was just the muscles round my ribs (inter costal?).

Discomfort is ok, pain is not so do keep an eye on things.

Atalune · 14/10/2018 08:25

As you have a medical condition I don’t feel comfortable in telling you what to do at the gym.....

However weight training is very effective for women. We don’t have the testosterone to be bulky but it will tone you, burn fat and increase strength and stamina. I do a combination of cardio (heart disease in my family) and weights.

Perhaps talk to a senior PT at the gym and set some goals.

I got myself measured with callipers every year to measure body fat and maintain my body shape.

Flip

1 2