Best exercise classes for toning up

[Hdkatznahtw125sgh]

Hi

I've lost 3.5 stone, and am now 9st 11 (aiming for 9st4 which is exactly 4 stone).

I am very unfit and untoned, I've made a half attempt at running again but would like to start some exercise classes. I get DOMs very severely so don't want to over do it (as I have a physical job).

This attempt at calorie counting and finally losing the weight has only been successful due to being properly medicated and I'm happy with my progress but have a lot of anxiety about gaining it all back (I've been obese / overweight since age 11 and this is maybe the 50th and only successful attempt) so would like to introduce exercise now, before I go into maintenance phase.

All suggestions appreciated.
Thanks

Hey well done on the weight loss! Amazing!

I think you should look for something that a) you can do safely as a beginner to exercise - which IMO rules out the hardcore HIIT classes or kettlebells for example - and b) something you really enjoy and will stick with.

As a lifelong exercise hater I have started doing barre classes and I’m really enjoying them. The fact that the classes tie in to the music really helps motivate me. They are an all body workout too but without any of the really punchy stuff like burpees (which I find impossible/dangerous until you get stronger).

I’m also doing some running and I find barre works well with it as there’s a lot of exercises to strengthen the legs and glutes - previously I got a knee injury from running because I didn’t have enough strength in the muscles around my knees.

Pilates is an absolutely brilliant option too, I would highly recommend it for toning. There are usually different level classes so you don’t overdo it. The barre classes are similar to Pilates in many ways but I find them more fun due to the music.

I’m sure others will come and rave about their particular preferred form of exercise!

The best results are always achieved from weight training.

If you're not used to exercise, then I'd suggest starting with classes. It's worth trying a few different ones to see what you like - you're more likely to stick to it if it's something you enjoy!

Boogie bounce - like Zumba on a trampoline- great fun , works up a real sweat and easy on the old joints!

not necessarily for toning up but a nice exercise class to do.

The horrible phrase consistency is key should determine what you do. You need one or more things that you can and will do regularly.

Weights would be great, Pilates or yoga maybe, but enjoyment is key as you would gain better results from swimming every week that one weights class a year.

I do body pump and yoga several times a week. Body pump is by far the best way to tone up and the classes are quite short (45mns). I found it the best way to tone up. Yoga helps with core and flexibility but I don't think it quite as effective.

I agree body pump is incredibly effective but I wouldn’t recommend it till you’ve built up a bit more muscle and fitness. I tried a body pump class once after a long period of little exercise and couldn’t move without pain for best part of a week afterwards! And that was in my 20s…

I never understand the enthusiasm for yoga and pilates. They are often taught by people who may be good at the poses and movements, but are often very poor teachers, especially with beginners.
My suggestions would be swimming and walking, and perhaps some weights exercises for arms etc.

Hello,

Firstly, congratulations on the weight loss, that's amazing news!!! Les Mills is a good place to start, some gyms teach some of the classes, body balance, body combat and body attack, but there is a lot online for mixed abilities. www.lesmills.com/uk/ otherwise Zumba is very good for weight loss / toning. Not sure where you are based, but there are classes in Feltham www.zumba.com/en-US/class/natasha-lettman/1141978

Its pricey so get an old DVD but Ballet Beautiful is really good for toning, I find it helpful when I just need a quick body ‘refresh’

The best exercise is the one you enjoy most as you are most likely to stick with it.

In terms of results, weights will be the most effective, Pilates is also really good, but if you like fun, music based classes, do them; if you love to swim, do that, or if you fancy an arse kicking martial arts style workout give body combat a go.

Well done on the weight loss!

if i understand right OP is still 4 stone too heavy (for her comfort).
I'd say swimming, gentle on joints.

If you like exercising with others, definitely a class. If you would rather exercise alone though, I would get a session or 2 with a personal trainer and make sure they include some weight training in that. I've exercised for the last 30 years and have done pretty much every type. The ones that have stuck have been those that were 'age appropriate' and as short as possible to get the max result! In my 20s/30s that was running, in 40s that was HIIT training and now in my 50s it's a mix of some of the HIIT exercises with weight training. I injure myself fairly easily so am very careful with what I do (menopause/wear and tear) and exercising alone means you can do what you want and address whichever area you want to for that session. I tend to do tummy stuff on every session, and alternate legs and arms. Don't ignore stretching afterwards and just persevere, even when you really don't want to go. As you get older, do less time but keep the intensity (up to a sensible point). Day on/day off at least at the beginning. Good luck and well done. x

At 9st odd?

OP is 9st11lb, aiming for 9st4lb. She's 5lb over where she'd like to be.

OP, weight training. You get DOMS if you go too heavy, not according to which sort of exercise you pick. So if you do weight training, but only lift tiny weights, you'll get no DOMS and no muscle growth ('tone') If you lift challenging weights, you'll get some DOMS and some muscle growth. If you lift over-challenging weights, you'll get big DOMS and no muscle growth, because you'll quit due to the pain.

Lift weights. If the DOMS kills you for days afterwards, don't lift such heavy weights. Get to know your body, and let it lead you. But weight training, all the way. All exercise is either cardiovascular (exercising your heart and circulation) or resistance (weight training) anyway. If you have a physical job, you'll be quite fit in a cardiovascular sense already. Resistance training will build your muscles until you call it 'toned', add density to your bones, and ultimately, raise your calorie requirement, thereby decreasing your likelihood of gaining the weight back.

45 minutes of lifting, 3 times a week, and you're done. You're in charge of your DOMS level; don't let it be in charge of you.

Ah, I thought OP meant she was still 4 stone away from her ideal weight, not the final loss would be 4 stone and then she'd be done losing weight.

Ah, then the answer is even easier: whatever is fun!! So you want to keep doing it.

@Watchkeys you sound super knowledgeable about this. Thanks for sharing
Can you advise anywhere where I can find what to do) and what dumbbells to start with? Thanks

@fleurdelee

Thank you - I'm a personal trainer, so I'm glad I sound qualified!

Only your body can tell you which weights to start with... find some adjustable dumbbells, and lift them until 12 lifts in a row ('12 reps') is a struggle. If you can only lift it 6 times, go lighter. You'll need a different weight for each exercise, but that's why adjustables are so good.

I'd use the image here to guide you on which muscles to work

www.facebook.com/392607211221667/posts/pushpulllegs-routine-the-ppl-split-can-be-looked-at-as-a-high-level-routine-to-f/692626304553088/

and this

exrx.net/Lists/Directory

to tell you how to work them.

Good luck!

Weight training.