Gym Routines?

[dev22]

So I am trying to plan out my gym routines/workout plans so that I know what I am doing when I go in there and don't just wing it.

Do any of you have any reccomendations? Websites that help plan this? Books? Or if you can, share a couple of your routines?

I am SUPER out of shape, so nothing crazy lol

[IIOY]

I always do the same thing - 45-60 minutes of elliptical using a varying intensity program that is on the machine, and then whatever weight and floor work I feel like doing. For a spell I did the New Rules Of Lifting For Women routine, which was really good. Now I do a combination of back exercises and yoga moves using a stability ball for the sake of strengthening my upper body and core.

[Deleted]

I am similar, I start off with 30 minute off cardio, either on the elliptical, bike, or treadmill, then do some strength training. I rotate what I do there too, every other visit I work on my lower body, every other visit I work on my upper body. Then, if I have time, I do another 20 minutes on the bike or treadmill. If this is your first time doing the gym thing, you might consider meeting with one of their personal trainers to at least get a routine set up and to decide what you want to focus on in your sessions. Have fun with it!

[aliciar6]

www.crossfit.com
they give you the work out of the day, there are suggestions on how to modify the exercises to make them easier and lower the weight they suggest too. do what you can and work up to the number of reps, add weight, etc...but don't feel compelled to go outside your comfort zone if you don't feel you can do the workout listed (they have a whole page of them you can browse through to pick if you don't like the current work out of the day), also don't be nervous to ask someone how to do a specific exercise properly...perfect form prevents injuries

it was the best work outs i ever did, and they didn't take that long....now i don't have time to make it up to the gym, so I have gotten into running....lots of running. Looking into after my wedding joing the crossfit gym in allentown where they have boxing as well since i moved 40 min away from my trainer. but that's one heck of a work out as well.

[IIOY]

A training session is a great idea, especially if you are uncomfortable with using the equipment. I did this once and just having someone walk me through the machines and weights and show me proper form, as well as figure out a good starting weight, gave me all the confidence i needed to work out on my own.

[marie427]

Ditto the training session. Start with cardio because that's less intimidating and I found it helpful to get more comfortable with a cardio regimen before I took the plunge with strength training.

Also, does your gym offer classes?

[shadow]

I did the new rules of lifting as well and maybe it worked a little too well b/c i felt like i was in shape enough to start trying for #2. Now i'm pulling my hair out most days w/ a toddler & an infant. Anyway....Definitely try some weights, free weights w/ some sort of stability challenge is the best b/c you work more muscles including your core and burn more calories in less time-as long as your technique is good. You can do one area/muscle group one day and another the next. Shorter, more intense intervals of cardio are more effective than the same level cardio for an hour straight.

I just have a dry erase board that i fill in every week w/ my schedule for the house (cleaning, dinners, outings/appts, work outs). Just switch it up so your body doesn't get used to the same exercise. I like the treadmill, elliptical, and swimming for cardio.

Does your gym have a personal trainer you can talk to? Mine has ppl you can meet w/ who will do weight & measurements, etc. They also gave me a weight routine to do on my own, just showed me what to do. It's free, but i don't know if that's the norm for most gyms or not. HTH!

[Deleted]

Trying some classes is good. Try a variety if you can - cardio, strength, yoga, etc
I really like New Rules of Lifting for Women. It kicked my butt. I had been going to the gym for a while before I started it, though.

Circuit training is quick and effective for a beginner. This one was around H&F eons ago:
A circuit would have an "A" day and a "B" day. ON week one you would go three times, in an A-B-A pattern. ON week two, you would go three times on a B-A-B pattern. Here's a sample A and B day:
A DAY-
Warm up 5 min recumbent bike. Then go through the circuit 3 times, completing 12-15 reps of the following (unless otherwise noted). Then, do your cardio after your circuit is complete.
Lat pull downs
Dumbbell Press
Shoulder presses
Bench dips
Bar Curls
Walking lunges
Dumbbell leg curls
Standing calf raises
Ball crunches
<ST
RONG>B DAY-
Warm up 5 min recumbent bike. Then go through the circuit 3 times, completing 12-15 reps of the following (unless otherwise noted), then do your cardio after the circuit is complete.
Incline dumbbell press
Machine Rows
Front/lateral raises (10 each)
Rope push downs
Alternating dumbbell curls
Step-ups
Seated leg curls
Seated calf raises
Crunch machine
A few REALLY IMPORTANT THNGS TO REMEMBER:
1-I am not a personal trainer. This is a condensed program that my husband, who IS a certified trainer, wrote for me a while back.
2- PLEASE PLEASE PLEASE have a trainer at your gym show you proper form on these movements and critique YOUR form the first few times to avoid injury
3- The weight you should use should be one that is difficult for you to complete the last few reps in each set.
4- Keep a training journal.

[shadow]

May 29, 2012 14:00:57 GMT -5 aliciar6 said:

www.crossfit.com
they give you the work out of the day, there are suggestions on how to modify the exercises to make them easier and lower the weight they suggest too. do what you can and work up to the number of reps, add weight, etc...but don't feel compelled to go outside your comfort zone if you don't feel you can do the workout listed (they have a whole page of them you can browse through to pick if you don't like the current work out of the day), also don't be nervous to ask someone how to do a specific exercise properly...perfect form prevents injuries

it was the best work outs i ever did, and they didn't take that long....now i don't have time to make it up to the gym, so I have gotten into running....lots of running. Looking into after my wedding joing the crossfit gym in allentown where they have boxing as well since i moved 40 min away from my trainer. but that's one heck of a work out as well.

I'm from Allentown!

[dev22]

Thank you guys so much!

I actually have worked with a trainer before (back in December), so I have a good idea how to use the machines and such, but putting a good workout together is just a bit daunting.

[stephiehun]

Sparkpeople has some really basic routines you can try.

I started out just doing the elliptical while I figured out what time to get there to get a good hour or so. Then, I started doing a few upper body machines one day and then the rest the next day. (I have knee problems so a lot of lower body stuff hurts.)

According to my personal trainer BIL, you should do strength training first and then do cardio. It has something to do with how your body burns calories.