Any workout suggestions?

[YangYang]

I just found out that I can use a "gym" through work free of charge. It has a couple of treadmills, bikes, stair climbers and a circuit machine(?) I have gone twice now. I walked on the treadmill for 15 minutes then did 2 circuits on the machines (8 stations, 15-20 reps, 10-20 pounds). I finished up with about 10 more minutes on the treadmill. I know nothing about working out and have gotten advice from friends who work out but they do it for a different reason than I do. (Body building vs. firming up flab!). Is there anything I should know? Also, what can I realistically expect? I have lost a LOT of weight without doing any real exercising - I'm really just hoping to get rid of some of the flab.

 

[Zoesmama03]

My gym recommends 15-30 on a cardio machine with a 5 minute warm up and strech. They recommend 12 reps once on the circuit ours is 16 machines though. This is basic plan 2 sets probably isn't bad thing but I'm starting with this.


It also says to do the cardio and strength on days 1,3,5 and do cardio and ab work on days 2,4.

Sounds like you did awesome. warm up on treadmill then the machines and finish with a bit more cardio. That is always how a trainer had me doing it after an accident it was supposed to be physical therapy but basicly was personal training.

 

[Zoesmama03]

Does it have exercise balls?

A great ab toning on that is to do crunches on it. You may have to build up stability it can be a balancing act at first. I love the way my abs feel tight for days after.

BTW Congrats on taking on exercise its great. I bet you will get addicted I know I have in the past 3 weeks I've been going to the gym more and more.

 

[EthansMom]

Hi YangYang,

You may want to hire a personal trainer to come to your gym one day with you and give you some advice. Doesn't cost much and is worth the $ in my opinion.

But, for the price of asking, I'll give you a bit of advice on your workout: Increase your cardio to 30 min. using whatever machine you want. I prefer the elliptical trainer because it's very low impact and works both upper and lower body. But walking on the treadmill is also great and very low impact. So, whether it's bicycle, treadmill, stair climber, aerobics class, whatever... try to do at least 30 min five days a week to improve your heart and general health.

What really helps get rid of the flabby areas is strength training. Ideally, you should probably be doing 3 sets of 8-13 reps with weights set such that the last rep of each set is very difficult to do (not impossible, but difficult). 8 machines may not be working all muscle areas. A personal trainer (or maybe one of your friends) could show you weight exercises that could be done with free weights (barbells and dumbells) to augment the machines. You should be giving muscle groups at least 48 hours between workouts. So you could work arms, shoulders and back one day and legs another day. Don't forget to do your sit-ups for your abdominal muscles. And you should stretch before and after strength training.

Here's what my workout schedule looks like:

Sun: 30 min cardio, stretch, arms, shoulders, back, abdominal, stretch
Mon: 30 min cardio, stretch, legs, abdominal, stretch
Tue: 45 min cardio
Wed: 30 min cardio, stretch, arms, shoulders, back, abdominal, stretch
Thur: 30 min cardio, stretch, legs, abdominal, stretch
Fri: 45 min cardio
Sat: No workout

What can you expect? If keep it up, you will build muscle which is more dense than fat, so you'll have a firmer (and smaller) body. Also, if you're still trying to lose weight, you'll lose it faster as your metabolism increases. If your just trying to maintain your weight, you may need to eat a few more healthy snacks to supply the calories you need for your workouts.

I hope this helps!

EthansMom