Creating a fitness program

KlodaX

How do you go about creating a fitness program for yourself? I joined a gym this week ... and for the first time yesterday went around trying to figure out how all the equipment works. I thought it would be ok just to spend a wee while on everything but I was advised today from a work collogue that a) I'm supposed to be a wee bit sore the next day *which I'm not* and b) you have to work certain muscles in order or together. I only joined the gym cause its too cold to run outdoors in the winter... this is all very new to me. I have been searching websites to try and find a program to suit what I want to tone but to no joy... mostly mens stuff for upper body or womens for loosing weight...

any suggestions on setting up my own program? I checked the stickys but nothing there really suited. I'm looking for a site on muscles and one that tells you what muscles the standard gym equipment use. Sorry if I missed something in the stickys.

Boru.

Hi KlodaX,

If you'd like to give me a few more details, in regards to your specific goals aims, availability for workouts, what gym your in, etc I'd be more than happy to design an introductory program for you to get you started and then add on a few things as you progress. I'm a qualified Personal Trainer (NCEHS) and gym instructor, with a good few years experience in fitness.

KlodaX

much appriciated... I'll pm you the details.

kazzer

Did the staff not show you how to use the equipment, or make out a program for you? :eek:

trotter_inc

kazzer wrote:

Did the staff not show you how to use the equipment, or make out a program for you? :eek:

Yeah - I would have thought that this would all come as part of paying your membership. It has been that way with EVERY gym I have joined!

They could have at least shown you how to use the equipment.

KlodaX

I'm not a happy bunny. I went to the gym on Wednesday and was trying out the equipment, I woke up yesterday with a pain all the way down the side of my back, it was just a muscle thankfully cause I'm alright today. I phoned the gym yesterday to see if I could get someone to show me how to use the equipment and told them I hurt my back, they didn't really care! There is a waiting list of a month for the fitness assisment, this I don't mind, I just don't want to do damage. There are apparently plenty of instructors wandering around the gym ready to help whenever you need. I can't find them. They must be hiding. I'm gonna go up on Sunday and ask at reception where I can find them. Its only a new gym and its quite big so they are fairly busy.

moby2101

Hi,
I wouldnt blame you for being very pissed off.

A fitness assessment is one thing, common courtesy to instruct a new member on how to use Gym equipment he/she may never have used b4 is essential.

Get to see the manager when u go up there again and have a strong word in his/her earhole.

Any gym I've been a member of in the past and now INSIST on you having an indoctrination on how to use equipment properly, it only takes a few mins.

OfflerCrocGod

KlodaX wrote:

I'm not a happy bunny. I went to the gym on Wednesday and was trying out the equipment, I woke up yesterday with a pain all the way down the side of my back, it was just a muscle thankfully cause I'm alright today.

Well you should expect some pain when you begin training, always stretch before begining a work out it can help with the pain. After 2 weeks of solid training and stretching your pain should be well gone. I never bother with those fitness trainers....the machines aren't complicated to use.

the_syco

Stretch before you do any exercise.

Goto any bookshop, and ask for a book. Say you've just joined a gym, and they'll proberly point you towards the place where the fitness books are. Pick one with lots of pictures, so you know what to do. With the picture's, you'll see how your meant to stretch.

=-=

Ask for a intrustuctor to show you how to use the stuff, so you don't BREAK stuff. This'll get their attention

When the instuctor show you how to use the stuff, ask him for a few basic tips for a beginner. Most of the time, they'll give you a few tips, and its all good.

If all else fails, ask one of the guys. Most people at the gym don't mind if you ask simple questions, but just don't expect anything too detailed.

Finally, bring a towel. Can't say that enough. Any equipment you use, give a quick wipe after, to make sure there's no sweat. Sweat rash, from other people's sweat is real annoying.

KlodaX

I found an instructor. All is well. I was sore cause I didn't adjust one of the equipment to suit my height.... but I know how to adjust it now.

Thanks for the suggestions. I will always stretch and carry a towel. I was doing that anyway, that and lots of water

ewwweee ... sweat rash... that sounds discusting. :eek:

Boru.

Hi KlodaX,

I've pm'd you a basic workout program. I hope you enjoy the results. In the meantime I'd just like to post a quick warning. I'm not sure if I mentioned it but DO NOT STRETCH BEFORE EXERCISE!!!!!!

I can not stress this enough. Recent medical studies have shown that that stretching prior to exercise not only weakens your strenght and stability but INCREASES the risk of injury!!

The basis for this simple. If you stretch a muscle while it is cold (as it is before exercise) it will not be very flexible (think of a rubber band in a fridge). As such when it is stretched it is prone to tearing and ripping!! If you warm up the muscles this increases elastisity and therefore reduces the risk of injury. It can also help breakdown lacctic acid post workout (one of the components of DOMS, Delayed Onset of Muscle Soreness).

If you really do want to stretch before hand I recommend a passive warm up followed by DROM Stretching.

A passive warm up is simply a sauna, an extra jumper, the walk up the stairs on your way to the gym etc.

DROM Stretching is, Dynamic Range of Motion! Essentially this is doing a range of simple everyday moevemnts, or the ones you are about to do in exercise and reducing the speed towards the end of the motion, but make sure you go to the end.

Save the static stretching till after the workout!!

If anyone wants I teach advanced stretching techniques and would be more than happy to discuss any here if you want to increase your range of motion in a particular area.

KlodaX

I want to be able to do the splits. seriously....its not gonna happen... but trying would be interesting.

so would a brisk walk ... then a jog for bout 30 mins before touching the weights be DROM?

logic1

Boru. wrote:

Hi KlodaX,

It can also help breakdown lacctic acid post workout (one of the components of DOMS, Delayed Onset of Muscle Soreness).

It's pretty much been proved that lactic acid does not play a part in DOMs.

Regarding the rest of the post good advice.

.logic.

BaZmO*

KlodaX wrote:

..so would a brisk walk ... then a jog for bout 30 mins before touching the weights be DROM?

A 30 min run before a weights session is too much. You are only supposed to be warming up not burning out. And besides, you should do Cardio sessions on a different day to your Weights sessions.

Just do about 5-10 minutes on a rowing machine before you start your work out and you'll be fine.

B.

OFDM

www.exrx.net has some good general information on exercises and workouts - the workouts however are geared towards low volume training (1 warm-up set, 1 work set) which is frowned upon by a lot of people but they can be easily adapted to a multiple set workouts.

Great info on stretching and working towards doing the splits:
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/

Seraphina

yeah you'd think it'd be easy to get someone to show you how to use all the machines, but in the ucd they charge you to do that!
i reckon im gonna have to cough up over the christmas holidays, cause i want to do some light weights just for toning, but i dont even know what half of the machines DO, let alone know how to use them...

Boru.

Hi all,

In order of posting;

KlodaX; I hope the workouts are going better. In regards to the splits, it serves absolutely no purpose, other than to say "hey I can do the splits". On the other hand it isn't actually that hard to do (assuming you haven't got an injury or medical condition). I've trained several martial artists to do it for displays and the longest it's taken is 2/3 months for a person of little flexablity. If you really want to do it it cna be achieved.

The system I use incorporates a mixture of DROM stretches, isometric or physioneural facilitation stretches and some static holds. If you want to do some reading up on it I'd recomend Thomas Kurz, Scientific Stretching, Pavel Tsatsouline's Relax to Stretch and some of Matt Furey's stuff.

If you'd like drop by Star Fitness in Arnott's and I'll go through the necessary techniques and assess your flexability.

In regards to warm ups, BaZmO*'s advice is perfect. Personally I do some karate basics very slowly and build up to about half speed. Stopping before I break a sweat or begin to breath heavily (Takes about 3 secs.

Logic; Again your right, small gaff on my part. Lactic acid is generally washed out of the system withing 30-60 nminutes, muscles soreness generally does not occur until 24-48 hours after a workout. Must have been a 1980's moment...

OFDM; the latter websit by Brad is very good, it can be a bit heavy on the reading though.

Seraphina; Believe me when I tell you you are not the first to be disapointed and let down by Crunch Fitness. I actually used to work for them at one point. I was disgusted by what I felt was a blatent lack of professionalism and saftey procedure.

A friend of mine still goes there if you'd like I can probably arrange for him to go through the machines with you. If I'm free myself I'l try and get some of the staff I know to look after you. In the meantime if you have any questions about specific areas of the body I and the other members of the board would be more than happy to help.

KlodaX

Thanks for the replies, has been most helpfull.

PJG

The first thing you need to do is leave that gym and find a good one.