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SPARK_COACH_JEN
Posts: 55,252
6/18/13 6:57 P

The strength training machines are likely in a separate area of your gym. Here are some examples:

www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=core#GYM


Coach Jen



SGMOMMA3
SparkPoints: (269)
Fitness Minutes: (345)
Posts: 6
6/18/13 6:48 P

Thank you. The gym has personal trainers but they are 70 a month on 2 days a week. The gym offers a spinning class an zumba. What machine's are strength training?




SGMOMMA3
SparkPoints: (269)
Fitness Minutes: (345)
Posts: 6
6/18/13 6:45 P

Thank you. It is encouraging to see the weight lose posted on the message boards




SPARK_COACH_JEN
Posts: 55,252
6/18/13 5:23 P

The previous poster gave you a good suggestion to try the Workout Generator. It will give you a basic strength training program to follow that is a good place to start.

As far as cardio exercise goes, find something you enjoy doing and feels challenging. As long as you feel like you're working hard and it's comfortable, that's what matters most.

Hope that helps,

Coach Jen



FIELDWORKING
SparkPoints: (22,508)
Fitness Minutes: (43,384)
Posts: 619
6/18/13 1:09 P

Does the gym have a stationary bike, spinning bike (whatever it's called), or a rowing machine?

Here's the link for the workout generator (to come up with a strength training routine):
www.sparkpeople.com/resource/fitness_plan_
generator.asp


Play around with it and find something you like. You may want to start out with the machines to get used to the idea of strength training. If the gym has a cable cross machine, try it out. When I was doing my strength training at the gym (before deciding to use my bodyweight and dumbbells), I found that I liked the cable cross because I was able to do a full body strength training workout on it (excluding the abs). Also, don't be afraid to consider doing body weight exercises (which may be better than using the machines).

Also, if the gym has a personal trainer. If so, consider getting a personal trainer. They could help you come up with a plan. Does the gym offer any classes? If so, see if any of the classes focus on strength training. Some gyms may have classes that focus on learning about bodyweight exercises, dumbbells, medicine balls, etc. or focusing on strengthening the core. If the gym doesn't offer courses like that, mention it to them. Maybe they could find out if other members would be interested in similar programs and get something started.



BARBANNA
SparkPoints: (99,694)
Fitness Minutes: (76,724)
Posts: 3,271
6/18/13 12:54 P

I great technique for anyone starting out is called pacing. You do a set each of 15 min and then try a strength training machine that allows you to get a rest and then go back to the same or a different machine rotating strentgth and cardio. You get your workout done and your joints don't take a beating. As you do this your tolerance will increase and you will go longer until you can do cardio separate from strength. I like to do my cardio first as it get's my heart pumping and that makes strength training easier.



SGMOMMA3
SparkPoints: (269)
Fitness Minutes: (345)
Posts: 6
6/18/13 12:49 P

I joined a gym 2 weeks ago. I've just done cardio and no weight lifting machine's. I start on the level sit down bike for 20 or 25 minutes, then elliptical for 5 then treadmill for 15 minutes. I am 277 lbs and my knees give out if I get on an elliptical machine or stair climber. What other machine's should I try and what are some weight lifting equipments would help me at this time.



 
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