What the hell am I supposed to do at the gym?

[missblythe]

I've just joined our local, council-run gym, but I have no clue what to do.

I had the induction session last week, when one of the staff showed a group of us round, did a quick 'this is a treadmill, press Quick Start and then start. Quickly'.

And that was it.

How long do I do it for? On what incline? What level on the bike?

On the resistance machines, my celery-like arms can only manage the lowest weight anyway, but how many reps should I do? And should I do sets of reps? (I don't even know what that means, just read it in a magazine)

Am so confused. Wish I could afford a posher gym like all my NCT friends who have a trainer to device a new plan for them every six weeks.

Instead, we have a sign in ours that says, "Please do not shave arm-pits or legs in the showers" Presumably shaving of the fanjo is okay then, yeah?

Ok, I asked this question recently and this is the info I got.

Weights:

If you can do 12 repetitions, you need to go to the next weight. You should aim for 6 - 12.

Treadmill:

No idea but I started the Couch Potato - 5k podcast and that eased me in gently and is easy to follow. I walk at 3.5mph and run at 6 for however long the podcast dictates.

Not very detailed, I'm afraid, but hope someone who knows more about this can help. Have fun.

Hi,
I work at a sports centre ,when we do an induction we give the customers a work out sheet that they fill in every time they attend it gives full instructions and they work up gently,also there should always be a instructor in the gym/weight room I would ask next time you go,to speak to someone,our instructors are always pleased to be asked most of them love to talk for hours about the machines/mass body index ect
P.S. the only things we object to in our showers is pooing and sex, both have happened more than once.

Choose a set of machines to use for the next 6 weeks that do arms, legs, butt, chest etc

I would start by using two cardio machines (doesn't matter which, bike, running, etc swap round for variety) for 10 mins each keeping heart rate at fat burning level (ask an instructor what HR you should be at OR use the Perceived exertion level - if 1 is sitting still and 10 is absolutely breathless then you need to be at 7/8)

Then do reps on each machine and make a note of weight and how many - if you can do 15 put the weight up next time. ALways do more reps OR put the weight up each session.

Lastly do weights slowly and steadily (it's harder and tempting to do them faster!)

Then see how you get on and change machines and start again. There are quite a few books that can help Matt roberts for example

Also does the gym have classes? If so do one session of aerobics or step....