View Full Version : Best workout for a gym!
04-25-2008, 08:42 AM
I'm a member of a gym since time, but I've been using the same equipment over and over, and I know that is not good.
I'm happy with my weight lose, but I want to enhance it. Also, I would like to help my wife to enhance her lose weight as well.
Well.. my wife does not got to the gym everyday because she has to walk a lot on her job (nany) and she gets tired, but she uses to do around half hour of elliptical. We usually go for 30 minutes to 45 minutes in the very morning.
About me, in addition of those 30 minutes, I usually go around one our later (after dropping her off at her job) and I go 45 minutes to 1 hour more. I usually abuse the elliptical. When i was younger, I was a goalkeeper from a soccer team, and one of my main cardios was the elliptical, so I love it.
Sometimes, I also do some biking (in the gym too) and I also do sometimes that machine for running (I even do not know the name, as a good goalkeeper, I hate running) And I usually but good speed for a very fast walk but not a run, and also I use to put some inclination (like 4.0 or 5.0) I simulate a San Francisco street (as Chicago is flat)
I do no weight lifting and nor more excercise.
Something I should do to enhance my workout, and my wife's? I know I should spend less time in my lovely elliptical... but besides of that?
04-25-2008, 03:07 PM
If you can, for both you and your wife, get onto a workout that features more free weights, as these use more inner stabilizing muscles as well as larger muscles in a more natural range of motion and can be easily customized for whatever level of fitness and ability that you're at. The problem with just using the same equipment, or even the same workout all the time is that the body adapts to that and unless one is progressive with it(either adding intensity or volume or work done) you cease to make progress. The biggest bang for the buck comes from a few classic compound moves, like traditional squats(if your knees and back will allow, if they don't, there are various machines that are easier on the body in this regard, in this case make use of them!)various kinds of lunges, leg presses, and calf raises, just in case your calves did not already get enough work from these lower body exercises. Then, for the upper body, pull-ups(assisted machine pull-ups if one isn't strong enough for regular ones - I can attest to the fact that the assisted pull-up and dip machine is excellent)chest presses with dumbbells, and push-ups(modified for women if not strong enough for regular ones), seated dips, and to finish off, regular dumbbell curls. You shouldn't need much isolation work after the compound exercises I describe, and with doing 2-3 circuits of these exercises, you will have a very comprehensive full-body workout and be in and out of the gym in less time too. Follow this up with 4 or more days per week of cardio for 30-45 minutes at sufficient intensity, and your should see some good results in due time, especially if you are eating good clean food, which I assume you are since you are here on this board. Just be sure to eat enough food, as the workouts demand a good bit of fuel! Now is not the time to be too restrictive calorie-wise, especially if looking to put on some muscle. The heavy compound free-weight work plus cardio will burn off extra body fat along with your diet. Reason being is that that extra stress from muscle repair from such workouts does burn the fat, as well as the food you eat nourishing the muscles. Powered up green smoothies with superfoods like hemp protein and whatever else good stuff are really helpful, along with generous amounts of dark greens and healthy fats for muscle-building.
Last but not least, if you are not sure how to do these kinds of exercises, a session or two with a good trainer is well worth the money as they will show you how to do them safely and for your level of fitness and ability. Happy training!
04-25-2008, 03:21 PM
Yes, I wholeheartedly agree with everything cara4art said above. Just wanted to add that I recently started working out with a trainer and am noticing results I never got just working one or two "favorite" cardio machines. Doing both cardio and weight training...and learning the right way to do it (if you don't know...I didn't) is an awesome combo! I've also started adding more variety and more content of dark greens to my morning green smoothie before workouts and this seems to be a real energy booster, too! I'm feeling better than I have in a decade, maybe more. Best of luck to you. :)
04-25-2008, 04:56 PM
I too agree Greenday and Cara. I have a trianer and most of all weekly he has rotated my workout and sometimes cardio depending on what I lost. It's been a great experience learning how to do the exercises properly and what I need to be working on from week to week. It's been since end of Aug. I have had him, super expensive especially when not working, but results have come forth. I used to float around each time at my other gym wondering what I was going to do that day. I never knew from minute to minute about which machines, how to use, and faked it forever. Now I changed gyms and love 24 hour fitness sport. I do Yoga several times per week, but doesn't rob me of weight training or cardio.
I am finally back to running on the treadmill with my "running" shoes which are vital. I bought the Nike with gel in them and worth the expense. Still don't love running, but way to get heart rate up late at night.
Oh, sometimes for injury using coconut oil in the area behind knee that has the challenge.
I may post a note about sports injury advice later as tendon, ligament or pulled muscle behind knee is a challenge for a few weeks now. My go for deep tissue massage. I am using Arnica OIL right now and stretching nicely/gently raising that one leg up and gently out a few times. It doesn't stop me from running however on the treadmill inside gym.
04-26-2008, 09:23 PM
Thanks a lot guys!!!
We'll go on for a personal trainer!
04-27-2008, 09:02 AM
One thing. I had been using my worn out broken down Nike running shoes that really shoulkd have been given suggestion to invest in new shoes. As a result, I feel it would have been beneficial to have better shoes when working out with trainer too. I don't know why he didn't mention, but maybe he thought pricey training or no training for him. I just realized that yeserday--months later about shoes. Now I can at least run and get a better workout using my new Nike Gel running shoes inside. They have GEL on the bottom. About $75 but worth it. Kohl's is my store for all needs.
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