Gym Newbie how to prep

[Tophoncho]

I'm obese (size 20) and probably perimeno and just joined a chain gym...it's not open yet. I'd like to get back into running. Years ago I did the couch to 5k and I enjoyed until the weather scuppered me too many times.
I've heard running isn't ideal for perimeno stage though? I'm pre-diabetic, have cortisol issues and high blood pressure issues (so lifting is out). What else is available that I might use? Gym doesn't open for a month but I'm prepping

I've never been keen on classes. Always loved a good walk.
DH has promised to come with me at least 1 x night a week but the rest of sessions will be morning (I work from home and have arranged a flexible start).

I'm waffling, just looking for reassurance, I'm scared. I do need to lose weight over the next year and I know it starts in the kitchen but my metabolism has slowed right down since I lost my walking commute. I always feel like I don't want to undo good work if I'm in an exercise phase. So I'm hopeful but scared.

Any advice about what to use (as above) the perimeno stage and sticking to it will be welcomed. Also motivation stories !

Start on the walking machine. Build up the resistance and speed.

meanwhile watch what others are doing. When you feel more confident…. Move on

you will get there

before it opens…. Increase walking and improve diet

As previous poster mentioned start walking on treadmill and you can build up to running over time as your weight decreases. Cross trainer walking is also good as you are working your arms.

Sorry if this is silly but why can’t you do weights/resistance? I’ve never heard that you shouldn’t do it with high BP? Are you medicated with it under control?
I agree with PP - treadmill walking, maybe on an incline and set faster/harder goals as you improve.

I would then do some light free weights and core exercises on the mat. But all of this could be done at home and walking around your neighbourhood so I probably wouldn’t join a gym just for that!
Would you consider the classes? That will make the membership better value for money.

Well done for making a positive change.

Sorry, you said you weren’t keen on classes so ignore that.

You can pick an ´internal training’ programme on the treadmill or cross trainer that will vary your speed. It’s effective but most of all it’s fun.

Do you know how to stretch your muscles effectively? If not, you can ask a trainer at the gym to show you. Remember to stretch afterwards too so you don’t get achy.

Practicalities: for the gym locker do you need a padlock? (You can phone them and ask.) A micro fibre towel is practical as they dry quickly and take up less space. A new pair of flipflops or sliders for the shower. I also take a handful of raw cashews to eat after my workout (a lot of people have protein shakes but I don’t like them.) You may also want / need a small towel to wipe down the machines after using them (although most gyms also have paper towel and spray for this.)

Make a gym playlist on your phone (or you can find loads of pre-existing ones). Do you have wireless earphones?

I've heard running isn't ideal for perimeno stage though? I'm pre-diabetic, have cortisol issues and high blood pressure issues (so lifting is out).

I don't understand either of these points.

In terms of prep, I suggest you:

• check with your GP about any health-related constraints
• walk briskly as much as you can, and or restart C25k if that's your fancy.

Once the gym opens, make an appointment with an instructor to show you how to use the equipment safely and to put a programme together for you.

Dont rule out classes, have a look to see if any might be fun. You never know.

I lost 3st 5lb last year, from size 18 to size 14, and my diabetes is in remission. That's mostly thru diet but I did join an aquafit class which is lots of fun.

Thanks all !

Im due a blood pressure check up so ill check with doc. Lifting can cause high blood pressure spikes .

The cortisol issues I mentioned refer to posts I keep seeing on social media ...basically intense cardio is bad for weight loss and those in perimeno. I do walk already ...loads and I want to up it to running. So i'll try the couch to 5 k on an inclined treadmill. Im too embarrassed to do it outside.
Maybe a 30 min run isn't the kind of intense cardio they mean.

Thank you for the tips and inspiring stories.

The best thing you can do is book a session with a personal trainer working out of your gym, & get them to make a plan for you. Most gyms will offer a free 30 min intro session & the trainers are likely to offer free initial consultations so you can find one you click with.

I couldn’t afford weekly sessions with mine but she drew me up an exercise programme & we had monthly to six-weekly check in sessions.

I'm 61 and now a size 18. I was a 20 a few months ago. I have been working with a PT for 2 + years and this year weight loss is the goal.
I'm doing weights. My BP was about 142/90 and I have now added in 40 minutes cycle or walking keeping my heart rate less than 120 BPM so I am excersing in the fat burning range.(Read about zone 2 cardio) My BP has fallen quite significantly and my endurance has improved and I've lost nearly 12 pounds in 12 weeks. I'm watching my diet and keeping carbs controlled but not omitting them. Just about to head off on a walking safari this afternoon and feel much more prepared for it.

I go to "the gym group" and my local gym is great. Go for it ! Also you can lift lighter weights but for more reps which will give you a good work out too.

Hi OP, well done for taking the first steps- it can feel so daunting, but you're doing the right thing.

Please find Eton Fitness on SM, she dispels a lot if the myths around perimenopause and exercise (particularly the cortisol spikes, it's different to spikes from stress).

Have you sought medical advice? Weights are really good for perimenopausal women as they increase bone density, which we loose with declining estrogen levels. If you are also pre-diabetic, there may be support or funding to help with a PT or similar? They do support people with gym memberships, so it's worth an ask!

I do 20 mins on the weights and 20mins cardio. I have a good playlist for the weights and download some shows for cardio. I prefer walking on incline to running on the treadmill.

I’d suggest getting a PT as you sound quite overwhelmed with all the info, which is understandable as there’s lots of nonsense out there. They’re nice people and not like shouty PE teachers which is what put me off at first.