Fitness Minutes: (64,745)
748 11/1/13 1:23 P
I like lists so bear with me on this one.
1) As the others mentioned, ask one of the staff for a tour of the gym.
2) Most of the machines should have a picture on it telling you how to use it, the name of the machine, and what muscles it works.
3) Since you guys are at a university, see if the gym offers any free classes focusing on weight lifting (body pump, abs and glutes, tone and trim, washboard abs, circuit training, total body, etc.). Some of them, like bodypump, may be more cardio based than strength training, but could be beneficial to do at least once a week (those classes tend to be low weights/high reps - so I've heard). Some universities also have leisure skills (aka PE classes) courses focusing on weight lifting. They are worth 1 semester hour and meet 2x/week.
4) Most university gyms offer a fitness assessment (muscular strength and endurance, cardiovascular condition, flexibility, and body composition). It should be free or be fairly inexpensive ($5 to $10). Now would be the time to get one done. They'll get your weight, height, measurements (hips & waist), and calipers for body fat. You'll do pushups and crunches, and walk a mile. I forget the name for the flexibility. If you are short, like me (5 ft, even, you may get below average on flexibility even though you are pretty flexible). Anyway, at the end, you'll get the feedback of your assessment to take home with you. It shows you where you are now and how you compare to others that are the same age.
5) See if you can get a personal trainer. Find out if you and your friend can share the personal trainer. This shouldn't be a problem for you to have the same personal trainer and have a session together. You could split the cost for x number of sessions. The fitness assessment would also help the trainer help you better (by having a better understanding of where you are physically). Be clear about what you are looking for in your workout. The trainer could help with form and setting up a workout plan. How many times a week do you want to lift weights? How much time do you have to spare during each workout session? Do you only want to use free weights or do you also want to include body weight (which can be tough)?
7) You can also look at the exercise demo's for the core, upper body, and lower body - http://www.sparkpeople.com/resource/exerci se_demos.asp?exercise_type=core.
11/1/13 12:38 P
Do not lift any weights until you have had instruction on form. If there is someone at your gym that can show you and get a program going for you I would recommend that. If there is no one then I would google video's of weightlifting form for beginners. Injury is what you want to avoid at all costs. But weightlifting is just about the best thing you can do so I hope you can get something going.
Fitness Minutes: (164,509)
11/1/13 12:24 P
Ask the gym staff for an orientation to the machines and free weights.
check out stumptuous.com for simple plans.
Fitness Minutes: (4,769)
32 11/1/13 12:03 P
My roommate and I want to begin lifting weights. The gym at our university has free weights, and the machines which we don't really even know how to use. We are both 19 year old females and we have no idea where to even BEGIN. We just want to get toned. Is there somewhere we can get a simplified plan? How do we go about doing this? We are super excited to start but we want to know the correct form for lifting weights too because the last thing we need is to get injured. Thank you for all of your input!
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