SparkPoints: (33,090)
Fitness Minutes: (14,407)
Posts: 1,271
3/17/12 6:29 P

I'm not up to running yet, and may never be, let alone on a treadmill. But I have been walking for about an hour, three times per week, at a 3.2 mph pace. Slowly working on improving my pace, but an old shin injury holds me back a bit.

I am able to do 80 lbs. on the leg press machine. I didn't see the hamstring one, but I'll look again. They did have a seated one though.

I did 20 lbs. on the Lat Pulldown. The next weight was 27.5 lbs., and I wasn't sure if that would be too much. I may try that next time.

I didn't see the bench press, but they did have a chest press that looked like a seated version. I did 25 lbs. on that one.

Women just don't have the upper body strength that men do. I have seen some improvement in the weight I can handle already though.

current weight: 192.4

192.4 176.8 161.2 145.6

130

SparkPoints: (5,218)
Fitness Minutes: (1,285)
Posts: 322
3/16/12 6:59 A

1] can you use a treadmill for 20 minutes (exactly). At the end of this time, keeping comfortable (DON'T run so fast your eyes are popping out - keep it steady). How far have you gone. At the ten minute point what is your heart rate?

2] Lower body do you have the following:

http://www.exrx.net/WeightExercises/Quadriceps/LVSeatedLegPress.html

http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurlH.html

http://www.exrx.net/WeightExercises/GluteusMaximus/BWSplitSquat.html

Identify weight at which you can do 15 repetitions

3] Upper body

Can you do the following (listen to your elbow):

http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

http://www.exrx.net/WeightExercises/PectoralSternal/LVBenchPressH.html

Identify weight at which you can do 15 repetitions

current weight: 187.5

188 186.75 185.5 184.25

183

SparkPoints: (33,090)
Fitness Minutes: (14,407)
Posts: 1,271
3/14/12 4:32 P

A friend has shown me how to use a few of the weight machines she's familiar with, but a friend also taught her. So that's why I'm trying to get a PT to show me how to use them - my friend isn't an expert and I'd like to learn how to use some of the other machines and to have an idea as to which machines I should focus on using right now.

I've been going to the gym three times a week after work. I sometimes go on the weekend too (for a fourth visit), but now that the weather is getting nice I plan to go for long walks outside on the weekend rather than be cooped up in the gym.

I did something to my left shin many years ago. Never went to the doctor back then and it feels like my muscle is ripping if I walk too fast or for too long on the treadmill. So I'm slowly working on my speed and endurance and as long as I don't push myself too quickly it doesn't hurt (and I back off when it does). Patience is not one of my virtues. LOL. I also hurt a tendon in my right elbow last summer. It doesn't bother me if I keep to a weight of about 25 lbs with the arm machines, but it aches a bit the next day if I go above that weight. I'm hoping in time it will improve.

Yep, I'm trying to lose weight and also improve my fitness so I have more energy and am just healthier overall. Improving the upper body strength will be a bonus when working in the garden.

current weight: 192.4

192.4 176.8 161.2 145.6

130

SparkPoints: (5,218)
Fitness Minutes: (1,285)
Posts: 322
3/14/12 3:59 P

Treadmill good

1] Weight machines - has anyone showed you how to use them?
2] How many times a week can you make gym ( about an hour). You only need three times. Four is better.
3] Injuries?

From your page I guess you're looking to reduce weight - get fitter

current weight: 187.5

188 186.75 185.5 184.25

183

SparkPoints: (33,090)
Fitness Minutes: (14,407)
Posts: 1,271
3/14/12 3:20 P

The gym has:

Cardio: Bikes, Treadmills, Ellipticals, Cross-Trainers, Stair-Climbers
Weight Machines: Wide variety of leg, arm, and core machines
Free Weights
Pool
Tennis Court
Classes: Spinning, Yoga, Zumba, Kick-boxing, etc.

I've avoided tennis because I have awful eye-hand coordination and I haven't taken any of the classes yet. For cardio I primarily like the treadmill - the ellipticals feel very uncoordinated to me and those and the stairclimbers seem to stress my knees. I haven't ventured into the free weight area yet, and I've only checked out about eight of the twenty or more weight machines that they have.

current weight: 192.4

192.4 176.8 161.2 145.6

130

SparkPoints: (5,218)
Fitness Minutes: (1,285)
Posts: 322
3/14/12 2:57 P

what equipment have they got in the gym?

1] Cardio
2] Fixed weight machines
3] Free weights
4] Pool

current weight: 187.5

188 186.75 185.5 184.25

183

SparkPoints: (33,090)
Fitness Minutes: (14,407)
Posts: 1,271
3/14/12 1:29 P

I joined a gym two months ago and have been trying to get that "orientation sessio" with a PT ever since. They haven't been very responsive at all, but I'm not giving up! Fortunately I have some friends who go to the same gym and they got me comfortable with some of the cardo equipment and weight machines, but now I really want that PT session so I can perhaps learn about the stuff my friends don't go anywhere near. :-)

current weight: 192.4

192.4 176.8 161.2 145.6

130

SparkPoints: (5,218)
Fitness Minutes: (1,285)
Posts: 322
3/1/12 10:35 A

very very slow....

current weight: 187.5

188 186.75 185.5 184.25

183

SparkPoints: (5,082)
Fitness Minutes: (4,217)
Posts: 375
2/29/12 10:12 P

Great info and advice!
I am joining a gym tomorrow and will take your advice and start slow. :D

SparkPoints: (5,218)
Fitness Minutes: (1,285)
Posts: 322
2/19/12 2:06 P

One of my midweek sessions coincides with the "induction programme" for new members. Everyone who joins the gym has to do "training" in the use of the equipment.

Wide eyed and innocent, the troupe hang on every word the instructor issues. Sage advice pours forth.

"Press this button on the elliptical trainer - then this button."

A nervous question:

"I want to lose some weight what do I do?"

"er.. well get on this machine and press this button"

"Do you have any programmes we can follow"

"oh I'll make one up for you"....

The following week the poor unfortunate can be seen turning blue at the extent of the 45 minute workout issued and being driven by the "gym membership" fee.

Now although things have got better.. this really used to get me and others:

http://www.which.co.uk/news/2011/01/brits-waste-37m-on-unused-gym-memberships--242448/

A complete novice would pay hundreds to join and then try to recover their fee within a few self imposed tough sessions. Pain and disillusionment would set in and inevitably the customer loses their will after a couple of weeks.

I suppose I shouldn't complain as these fees keep the gym running.. but all the same...

One thing I learnt many years ago is that any training regime has to start slowly. If you're looking to get fit/lose weight.. do not blow your gasket in the first few work outs. Go to the gym for 20 minutes. Take it easy. Get used to the machines and more importantly leave the gym wanting to go back....

Edited by: BOB240 at: 2/19/2012 (15:08)

current weight: 187.5

188 186.75 185.5 184.25

183