To extend number of rest days from gym?

[Gymsore]

I’ve lost a significant amount of weight over last few months by changing my diet.

Now I need to introduce exercise to my life so last Saturday I joined a gym.

On Saturday I went and did a 20 minute beginner weight loss routine on a Technogym treadmill at level 5, followed by a 15 minute swim.

On Monday I did a 30 minute beginner weight loss routine on a Technogym treadmill at level 5.

And did the same again on Wednesday.

The routine is 30-60 second intervals of walking speeds ranging from 3.8 to 6.5 kmh and at different gradients with 3 lots of 7kmh 45 second sprints in the last 20 or so minutes.

Since Wednesday session my right hand side of back above the hip area has been uncomfortable not painful just aware of it.

I had planned to do the same session again today (was hoping to go every other day), but thinking if body is sore it needs to recover or is this something I should push through?

It won’t come as a surprise but I don’t enjoy exercising but I need to for my health but need to come to this sensibly for someone who has a starting point of zero fitness.

AIBU to miss the gym session today and go on Sunday?

Or no pain no gain get in that gym?

That session is causing an issue. Could you swim instead? Or lift some weights? Then you wouldn't be missing the gym and would stick to your habit, but wouldn't be risking adding to an injury.

If you're not used to exercising then this doesn't sound great, a lot of repetitive motions involving the same body parts! I would still go to the gym but maybe arrange a personal trainer session to give you some sort of exercise plan.

I am a regular runner (up to 30 miles per week outside), but every time I use a treadmill it gives me hip issues.

I would rest until the pain has gone for now and then maybe look into other exercise you can do.

"if body is sore it needs to recover"

This, basically.

By 'recover', it doesn't have to mean 'do nothing'. Either dial the intensity back or alternate it with something completely different to utilise different muscle groups.

Gentle exercise is still exercise.

Do something else. You have added a lot of the same exercise quite quickly. I wouldn't be doing the treadmill more than twice a week otherwise I would get similar pain and I am pretty fit.

You could try a cross trainer or rowing machine or go for another swim?

Well done though, you're doing really well!! Keep at it, just change it up a bit.

It's the gradient that's going for your hips. Work on your hip mobility and manually set the treatment slowly increasing the gradient over the coming weeks.

Treadmill not treatment

What's your warm-up? Are you doing any stretching and mobility? Might be worth looking into their class schedule and doing some Pilates. That will really help your core strength and benefit your joints

Just do something else instead

Congratulations on the weight loss!

I agree with others about mixing up the exercise. Have you thought about weights or strength work? Building up your strength will help you with other exercises.

it’s worth looking up hip mobility and back/core strengthening exercises online for simple things you can do at home. Also make sure you are stretching enough.

Do you have supportive trainers?

I hate exercising too tbh, and took it up for health reasons alongside weight loss, but I find strength and flexibility work key to good fitness.

Ouch! I'm a PT and this doesn't sound like a great routine for a beginner. You need variety and adequate rest. For the first couple of weeks I would recommend only working out 3-4 times a week. To do the same thing three days on the trot when you are not used to it is asking for an injury! The rule I use is if your muscles hurt, you can work out, if your joints, ligaments, shins hurt or if you are feeling exhausted then rest! Rest does not mean sit on your bum and do nothing, you could go for a walk, or a swim, something that is low impact. Make sure you warm up and stretch off after each session. It is ineffective to do the same workout every day. Feel free to PM me if you want any specific advice

Lower back discomfort is pretty usual if you have a weak core. Could you have a few 1:1 sessions with a PT to give you a more suitable/inspiring training plan?

Piriformus stretches may help look on you tube for how.

Does your gum do classes? Maybe do some classes with instructors that can help with technique. Running particularly on treadmills can cause injuries to those who aren’t well conditioned for it. I find a combination of classes really good for building strength and fitness and I really enjoy them. I do a mixture of barbell, spinning and stretching classes.

Thank you all for such supportive advice.

I wasn’t doing classes yet, only cause all the classes are listed as beginners/intermediates and i really want pre-beginners/beginners due to no limited stamina levels.

Interesting re treadmill I thought a bit of walking would be the safest/easiest to start with.

I will contact the PT at the gym for some guidance from them.

I’ve now got a plan of action from you helpful lot -

contact PT arrange session
look up the recommended stretches and home core and will do that for the next couple of days
going to go for a swim on Sunday.

That's too much treadmill for a beginner. Just do 10 mins max and mix it up a bit to get used to all the machines.

I think OP is going alternate days not every day

IMO treadmills are terrible as they are too repetitive. Some gentle outside running with some different terrain will be easier and make sure you have the right running shoes!

If you go to a class tell the instructor you are a beginner and then spend the first few weeks doing the minimum and focussing on technique. For example for my first spinning class I kept the resistance to a level where I could just get through the class now I’d be using three times the resistance I used in those first few classes same goes for the weights classes, focus on just getting through the classes for the first few weeks and learning technique over time everything will improve.

Agree with previous poster that you can definitely attend the beginner/intermediate classes. Just let the instructor know that you are a complete beginner, a good instructor will give options throughout the class for the differing abilities. And it's absolutely fine to also take a breather if you need it.

You need to learn to distinguish between pain from injury and discomfort from unaccustomed exercise - the delayed soreness and stiffness of muscles (DOMS) you haven’t used for years.

But also doing a repetitive routine is not great. You need to mix it up and learn about movement more generally so you get to learn how to move your body in all sorts of ways. I’d be doing some group classes at the gym if they offer them. If your gym has good coaches, you’ll learn a lot.

You probably also need to be sure you’re warming up enough and then stretching afterwards. Again, if you’ve not really been active over your life so far it might be good to get guidance from trainers at your gym or do a class in yoga or Pilates

Don’t underestimate the need for variety and warming up and cooling down.

After being a potato for ages I went back to small group sessions and a mix of cardio, resistance and strength training.

I’ve now joined a regular gym (3 years later) as I was stagnating, and though I’m confident in my technique etc, I’ve hired a trainer to write me a programme specifically for me (various conditions limit some types of exercise).

If you really like the treadmill, try one of the assault runners (self propelled) but give much more natural run. No inclines though.

And well done!

On classes @Gymsore , when I first started doing Les mills classes (things like bodypump and body combat), the trainers were very good at saying if you’re new to the class (not new you exercise/unfit), to try just doing the first few numbers until you got used to it. I’d say beginner/intermediate means it’s suitable for both. If there’s something you fancy trying - get there early, let them know you’re brand new to the class and exercise. They want you to enjoy it and come back, most are good at suggesting adjustments for newbies if they know people aren’t regulars. I was really nervous when I started - completely unfit and overweight. While I don’t love exercise, I do like the variety that doing different classes gives me.

The thing about classes is that you should take them at your own pace in terms of taking rests if you need them, or lifting very light weights. I’m very fit, but in my gym’s HIIT class I take breaks if I need to. A breather of 10 or 20 seconds can make all the difference!

No one minds, no one’s looking. we’re all just trying to survive ourselves!

For me, the first month of any new exercise regime is purely habit building. I go to the gym/park/pool etc on these days at these times for this amount of minutes.

I'd keep going, and keep it light. Once you've got the routine, then you increase the intensity.

All great advice thank you.

I will take a look at the classes.

There is an aqua class that I like the look of as starter, as feel more hidden, and water hopefully won’t be so impact.

but thank you for the tip that instructors want you to return and really no one is looking or more importantly caring about me in the nicest possible way