How tall are you and what weight are you, Sugartits?

[Christmas Tree 4884]

 

book a session with a PT to sort out a plan for you, then book another one when you stick to it for a while and progress starts slowing.

 

 

Aye, Ive just had another look at their site and there does seem to be a beginners general fitness one.

 

https://www.puregym.com/members/ma_fit

 

Obviously I understand the treadmill and bike, but those other things, do you actually need to be at a gym for them or are they just routines you could do at home?

[Dr Gloom 22295]

here's a quick plan that will get you in shape quick.

 

weight day - do this at the gym two or ideally three days a week

 

squat 5x5

deadlift 5x5

bench press 5x5

assisted pull ups pr lat pull down 5x5

bent over row 5x5

standing shoulder press 5x5

 

get your gym induction guy to show you how to do these exercises with free weights, don't bother using the machines (except pullups/lat pull down). the reason for this is free weights require you to engage your stabiliser muscles - the more more muscles you engage, the more calories you burn . plus this workout is all the major compound lifts, so you're working every major muscle group in the body, burning way more calories than if you did the equivalent exercises on the machines.

 

the whole workout shouldn't take more than 45 minutes. the less rest you give yourself in between sets the better. don't take 2-3 minutes in in between sets to scratch your nuts, sing along to your abba playlist or flex your moobs in the mirrors.

 

start with a light weight but push as much as you can. the aim is to be sweating, and struggling to finish the final set. if you can breeze through all 5 sets, it's too light. if you fatigue by set 2 or set 1, you're going to heavy.

 

cardio day(s) - at least twice a week

 

the best approach to cardio is to blast it quickly and efficiently. do it at home if possible and spend no more than half an hour on it per session. sometimes 10 or 15 minutes is all you need, if you work hard enough. look up high intensity interval training and plyometrics. if you want to focus more on cardio at the gym, it's way better to do a quick blast of burpees, jump lunges, box jumps etc instead of plodding along on a treadmill.

Edited December 4, 2013 by Dr Gloom

[Dr Gloom 22295]

Neither (let's put aside your disbelief)

 

I just want to gradually (after reading that article) increase my fitness level. I only need to lose a few pounds to hit my target weight so that's not an issue. And at 48 I really have no interest in a sculptured body or body building.

 

Just an overall improvement in fitness levels.

 

if those are really your goals then walking/running/swimming is all you need to do. no need to splash out on an expensive gym membership at all.

[Meenzer 15771]

If you've joined a gym that doesn't give you an induction and a tailored routine from an instructor after you join, you've joined a useless gym. Even my local council leisure centre does that.

[Christmas Tree 4884]

If you've joined a gym that doesn't give you an induction and a tailored routine from an instructor after you join, you've joined a useless gym. Even my local council leisure centre does that.

 

 

It does do all that but having had a bit read up on stuff today Ive come to the conclusion that as usual, Im approaching this all wrong.

 

I have a Treadmill, Ex Bike and Rowing machine and also have access to the 7 minute work out routine (lunges, star jumps, planks etc). I therefore should be be able to put together a very decent work out routine at home without the Gym. Sure a gym membership may be a good idea down the line, but at the moment I just need to get on with it rather than going through all the fad / stupid phases. (This cemented in my mind this afternoon when I was about to pay £100 for new trainers and shorts).

 

It was similar with dieting / eating healthy. Gave the various fad diets a go before finally understanding and getting to grips with healthy eating (most of the time).

 

Having been joined nearly a week and not visited its crystal clear that motivation and not gym membership, new trainers, new shorts is the answer. Luckily I have a seven day cooling off period so the gyms gone the journey for now and a routine is going to get drawn up for home.

 

Im sure I can pick some weights up fairly cheap off ebay / gumtree as long as they dont take up much room.

[Christmas Tree 4884]

here's a quick plan that will get you in shape quick.

 

weight day - do this at the gym two or ideally three days a week

 

squat 5x5

deadlift 5x5

bench press 5x5

assisted pull ups pr lat pull down 5x5

bent over row 5x5

standing shoulder press 5x5

 

get your gym induction guy to show you how to do these exercises with free weights, don't bother using the machines (except pullups/lat pull down). the reason for this is free weights require you to engage your stabiliser muscles - the more more muscles you engage, the more calories you burn . plus this workout is all the major compound lifts, so you're working every major muscle group in the body, burning way more calories than if you did the equivalent exercises on the machines.

 

the whole workout shouldn't take more than 45 minutes. the less rest you give yourself in between sets the better. don't take 2-3 minutes in in between sets to scratch your nuts, sing along to your abba playlist or flex your moobs in the mirrors.

 

start with a light weight but push as much as you can. the aim is to be sweating, and struggling to finish the final set. if you can breeze through all 5 sets, it's too light. if you fatigue by set 2 or set 1, you're going to heavy.

 

cardio day(s) - at least twice a week

 

the best approach to cardio is to blast it quickly and efficiently. do it at home if possible and spend no more than half an hour on it per session. sometimes 10 or 15 minutes is all you need, if you work hard enough. look up high intensity interval training and plyometrics. if you want to focus more on cardio at the gym, it's way better to do a quick blast of burpees, jump lunges, box jumps etc instead of plodding along on a treadmill.

 

 

Cheers for that.

[Meenzer 15771]

 

naw there is a basic induction , but the gyms suited to people who have been members elsewhere before or are going to do the classes they put on for free.

it's £17 a month, no contract or joining fee, and they're really well equipped like, my one in belfast has two floors, something like 60 classes a week and 240 machines/bits of equipment, and it's 24/7

 

Ah, do they not at least sort you out a basic programme as part of the deal? Makes sense being so cheap, I suppose.

[Dr Gloom 22295]

induction usually extends to showing you how to use machines/perform exercises rather than handing our pro-designed training plans.

Edited December 4, 2013 by Dr Gloom

[Meenzer 15771]

induction usually extends to showing you how to use machines/perform exercises rather than handing our pro-designed training plans.

 

Aye, that's why I said induction and a tailored programme. Every gym I've joined (all three of them ) has given me the latter too, but maybe that's an aberration. Obviously they're trying to get you to sign up to regular PT sessions, but it's usually more than enough to get you started.

[ChezGiven 0]

My perspective CT: You're 46 years old, you want to be doing gentle jogging, vigorous walking, riding bikes. You dont want to be 'big', you want to be slim. Take it from me, the best thing you can do to supplement the great (sic) work you've done with your diet in the last 12 months is good, regular and non-intensive exercise. You dont want to be toned, you dont want a 6-pack, you just want to reduce your risk of type-2 diabetes and improve your cardiac function, ensure a strong left ventricle to ensure oxygenated blood gets around your body and keeps you healthy.

 

If people start their posts in this thread 'the best way to see results' they are speaking from the perspective of someone 15 years younger than you who has probably exercised properly all their adult life. High intensity can be dangerous as you get older even if you kept fit all your life (just look at Andrew Marr). If you want to do weights etc then make it part of good cardio exercise because thats the only reason you need to stay fit, to look after your health.

 

The stuff about intense cardio is about the best way to see 'results', its pure aesthetics and incorrect from a health perspective.

[Renton 22123]

Excellent post and advice that.

[Meenzer 15771]

(just look at Andrew Marr)

 

That would require reading.

[Dr Gloom 22295]

Sprinters train in short bursts of high intensity. Boxers incorporate it into their training too. The principle also applies to football training where a player will go from a gentle jog or walk to a full lung bursting sprint then back again.

 

There's nothing unhealthy about it if applied correctly and you build it up slowly as your fitness improves, and listen to your body. It's a highly effective and efficient way to burn fat.

 

I do agree about CT, given his goals. He was asking for gym routine tips but he doesn't really need a gym membership. He's Better off walking, swimming and jogging. All of which can be done for little to no cost.

[Tooj 17]

You have a dog as well don't you Christmas Tree? How long do you take it out for during the day?

 

One of my favourite things is going on really long walks with the dog and having a good podcast on.

[Christmas Tree 4884]

My perspective CT: You're 46 years old, you want to be doing gentle jogging, vigorous walking, riding bikes. You dont want to be 'big', you want to be slim. Take it from me, the best thing you can do to supplement the great (sic) work you've done with your diet in the last 12 months is good, regular and non-intensive exercise. You dont want to be toned, you dont want a 6-pack, you just want to reduce your risk of type-2 diabetes and improve your cardiac function, ensure a strong left ventricle to ensure oxygenated blood gets around your body and keeps you healthy.

 

If people start their posts in this thread 'the best way to see results' they are speaking from the perspective of someone 15 years younger than you who has probably exercised properly all their adult life. High intensity can be dangerous as you get older even if you kept fit all your life (just look at Andrew Marr). If you want to do weights etc then make it part of good cardio exercise because thats the only reason you need to stay fit, to look after your health.

 

The stuff about intense cardio is about the best way to see 'results', its pure aesthetics and incorrect from a health perspective.

That's exactly how I see it Chez, particularly given that article above and Marr.

[Christmas Tree 4884]

That would require reading.

???

 

Or watching on a Sunday

[Gemmill 46525]

Did Andrew Marr get that way from doing Insanity?

 

Good advice from Chez. Get your heart going at 70 percent max for 30 minutes 3 or 4 times a week. Build up to it. It'll add years to your life.

[Dr Gloom 22295]

He said the stroke was caused by hiit on a rowing machine.

[Kid Dynamite 7209]

My perspective CT: You're 46 years old, you want to be doing gentle jogging, vigorous walking, riding bikes. You dont want to be 'big', you want to be slim. Take it from me, the best thing you can do to supplement the great (sic) work you've done with your diet in the last 12 months is good, regular and non-intensive exercise. You dont want to be toned, you dont want a 6-pack, you just want to reduce your risk of type-2 diabetes and improve your cardiac function, ensure a strong left ventricle to ensure oxygenated blood gets around your body and keeps you healthy.

 

If people start their posts in this thread 'the best way to see results' they are speaking from the perspective of someone 15 years younger than you who has probably exercised properly all their adult life. High intensity can be dangerous as you get older even if you kept fit all your life (just look at Andrew Marr). If you want to do weights etc then make it part of good cardio exercise because thats the only reason you need to stay fit, to look after your health.

 

The stuff about intense cardio is about the best way to see 'results', its pure aesthetics and incorrect from a health perspective.

Exactly. Buy some trainers, leave your conservatory and go for a ten minute run 3 times a week. Next month make it a 12 minute run. Then 15, 20 etc.

 

I know You will just dismiss this out of hand because it sounds like graft and you might sweat a little bit but cardio and calorie burning is what you are talking about

[JawD 99]

Aye, all joking aside, forget about aesthetics, you just dont want a heart attack by the time you're late 50s. Walking at pace is excellent and even better when done up a hill. Ideally 4 times a week. Really, thats all you need alongside sensible eating. I go nuts because I enjoy it.

[Christmas Tree 4884]

Aye going to try and just stick to a very simple 40 minute routine at least 4 times a week during December.

 

I think getting an actual habit for exercise (for me) is more important than what that exercise is.

 

I've decided on my 7 minute work out app of star jumps, planks, push ups etc on a morning followed by the same again on an evening with 10 minutes on the bike, treadmill and rower each.

 

 

[Gemmill 46525]

Do the couch to 5k. You can download it through your iPhone podcast app and then do it on the treadmill. It's a structured programme that will have you running 3 mile without having to walk within 9 weeks.

 

It's a dead slow build up as it's designed for all shapes and sizes and produced by the NHS.

[Jill 0]

You have a dog as well don't you Christmas Tree? How long do you take it out for during the day?

 

One of my favourite things is going on really long walks with the dog and having a good podcast on.

 

I love going out for long walks with a podcast too, I'm just one of those weird people that does it without a dog.

[Christmas Tree 4884]

Do the couch to 5k. You can download it through your iPhone podcast app and then do it on the treadmill. It's a structured programme that will have you running 3 mile without having to walk within 9 weeks.

 

It's a dead slow build up as it's designed for all shapes and sizes and produced by the NHS.

Did you read the article!!!!!!?????

 

I'm a MAMIL! It's exactly 5k runs that see my age group off.

[Tooj 17]

 

I love going out for long walks with a podcast too, I'm just one of those weird people that does it without a dog.

 

Get an invisible dog lead.