Gym vs class

[Mummyshortlegz]

I'm returning to exercise following physio for a long term hip problem. I can't do high impact exercise so the gym works in that sense.

I've tried two classes recently, body pump and body balance. After body pump I couldn't use my arms for days so I haven't been back but the body balance I really felt the effects the next day but not to the point of being useless!

When I go to the gym I usually have an hour. I do a circuit of 15 minutes cross trainer, 20 minutes on the bike and then maybe 5 minutes on the rowing machine. I then move on to the weights machines and do three sets of 15 on each of the machines.

I don't feel like I work my body as much at the gym as I don't have the muscle pain / ache the next day at all.

Am I looking at this the wrong way round? The times of the classes make them almost impossible for me to get to so I need to do gym sessions. How would you get more out of the gym or quantify the benefits of the sessions?

Zumba is high impact I think?

I don't know, Mummys; I'm not au fait with how gym classes and activities are classified.

I was thinking of impact in terms of bearing weight.

PS sorry if it is!

I would go for free weights since you don't need to use explosive movements unless you are powerlifting. Providing you do decent length sets (with some breaks) they are a good cardio workout as well, particularly kettlebells. No PT worth their salt will expect anyone with hip issues to do anything plyometric.

It isn't the magnitude of the weight you use, more the number of reps. if you want to improve overall strength and tone - don't bother with anything you can lift 12 or more reps with - aim for 10 reps for light weights and 6-8 reps for medium weights.

Free weights and kettlebells using compound movments, (deadlifts, squats, cleans, lunges etch) will strengthen and tone the entire body over time without the sort of stresses associated with running or more explosive movements.

I'm glad to see you are planking. A good plank held for a decent time is worth more than push ups off the knees. If you can hold for 30s, try a push up.

Good luck.

Machines aren't as good as free weights but they're good for people with mobility issues. You won't get the same level of functional fitness from them but you'll gain most of the advantages of strength training.