Hi there I just have a few basic questions??? I have a gym membership that i have benn going to for awhile now just kindof random but want to get more committed to it! Just not really sure how to go about the routine. I try and go at least 3 times a week sometimes 4 i do alot of the classes so i will combine strenght and cardio just not sure how often to be doing things! Not really looking to lose much weight but just tone up and get in shape! So the body works class i do is all strenght training on all of your body for an hour would you say like three times a week with that and then do cardio three times a week to on same days??? wish i knew more but can afford a personal trainer either! Any advice would be great? Thanks so much:)
Well. I joined our YMCA in mid-January. They provided me a trainer for a 1 time introduction and consultation, and this is what she recommended.
Try to get to the gym 4 times a week.
Try to do 35-40 minutes of cardio 3 times a week. I like the eliptical machine. I get to watch "What Not To Wear" and it keeps me entertained while I sweat.
After cardio - I use the weight machines. She trained me to get a full body toning with the following machines: Leg Press, Hamstring Curl, Inner Thighs, Glutes/Outer Thighs, Seated Row, and then 3 other arm machines that work your back and pectorals. I try to do this routine (cardio and weights) 3 times a week.
I have also been trying to get to a yoga class once a week. I also tried PiYo (pilates yoga cardio class) and LOVED IT. I'm adding it to my routine once a week.
So, essentially I try to get to the Y as often as I can... most weeks it is 5 days.
I have not changed my diet. I haven't lost weight, actually I gained a few pounds, but can totally tell that I've been working out. I look better and my back feels better than it has in 5 years. I feel great!
Oh, I love the fitness questions!
I have been a fitness instructor for 12 yrs.
To be committed to your workout, find what you love to do!!!
Try some cardio, some weight or body shaping classes, try yoga and pilates, try water aerobics or zumba.......
it has been proven that people who find an activity they love and a group of people to connect to for that activity stick with it a lot longer than people who aimlessly walk around the gym trying to figure things out.
Check out "intro" classes too! At our club, we offer "intro's" every 3 months. They are 1/2 hour classes about 4 of them back-to-back where you can learn the basics of kickboxing, yoga, weight training, etc... with a group of beginners, which is not intimidating. Ask your desk staff or the club mgr. if they offer this!
Best of health to you!
Splurge-and get the advice of a personal trainer-once to show you what you need to do to achieve your goals. Can't one of the instructors in one of the classes you are taking help you with this?
Loveofcats mentioned alternating arms and legs. Which is good. But you also need to work in chest and back.
Back in the day, when I used to go to the gym 4 or 5 times a week and do free weights and machines, with a couple of step classes or stairmasters for cardio... we alternated each workout. Legs and chest. Back and biceps/triceps. Abs and shoulders. Pick two major muscle groups and target those areas during each workout. Don't work out the same muscle groups two sessions in a row.
At least that is what we used to do. We looked and felt great, too. Ahh the days... I wish I had the same level of commitment and energy in my 40's that I did in my 20's... lol.