Just started but need advice(please)

Ag marbh

Hi,

I joined the gym at the weekend and have went up both days and intend on doing 4 days a week however I don't have my gym induction until next Monday due to availability and without a proper schedule I don't want to start lifting weights or anything that could damage an unexperienced user. I have just swam 200ms for each of the days as I see swimming as a good way to break myself in after a few years of irregular excercise.

In saying the above I wouldn't mind getting up to the gym to use some of the cardio equipment and would like to know what people would recommend and for how long? I'm going to go to the gym two more times before the induction and maybe a 3rd for a light swim.

male
age 20

Thanks,
Mark

Bluetonic

You don't say what your goals are so it's impossible to give any advice.

Ag marbh

Bluetonic wrote:

You don't say what your goals are so it's impossible to give any advice.

Well i'm not looking for a full schedule on here but that will be discussed in detail at my induction on Monday. My goals are to get a lower heart rate, healthier lungs and whole cardio system in general plus a toned body. I guess I want to prioritise cardio initially and then after a few weeks i'd like to be doing more lifting than cardio.

Just really looking for a guideline on how long to do on some cardio machines for someone beginning because I don't want to over do it in my first week.

MicraBoy

I don't think you'll do yourself any harm, hopping on a stationary bike or treadmill or crosstrainer (maybe avoid the rowing machine). If you want to make sure you don't over do it, then keep an eye on your heart rate. Most machines have handles that you can monitor your heart rate with if you dont have your own monitor.

Your max heart rate is about (220 - your age), so in your case 200. So as a beginner aim to keep your heart rate at 50-59% of max. In your case between 100-118 bpm. In general if improved cardio is your aim, the heart rate zone would be higher, but that's not important right now.

Take a couple of mins to look at the machine set up. Most machines have a quick start option so jump on and press the button. You can adjust speed or resistance upwards/downwards as needed. For a stationary bike you may need to adjust the saddle to a height that suits (nearly straight leg when leg is extended).

Start off slowly for first 5 mins and then build up pace to get to the desired heart rate zone. If you find yourself going over this just slow down, even if for example that means walking rather than jogging on the treadmill.

Enjoy!

Ag marbh

MicraBoy wrote:

I don't think you'll do yourself any harm, hopping on a stationary bike or treadmill or crosstrainer (maybe avoid the rowing machine). If you want to make sure you don't over do it, then keep an eye on your heart rate. Most machines have handles that you can monitor your heart rate with if you dont have your own monitor.

Your max heart rate is about (220 - your age), so in your case 200. So as a beginner aim to keep your heart rate at 50-59% of max. In your case between 100-118 bpm. In general if improved cardio is your aim, the heart rate zone would be higher, but that's not important right now.

Take a couple of mins to look at the machine set up. Most machines have a quick start option so jump on and press the button. You can adjust speed or resistance upwards/downwards as needed. For a stationary bike you may need to adjust the saddle to a height that suits (nearly straight leg when leg is extended).

Start off slowly for first 5 mins and then build up pace to get to the desired heart rate zone. If you find yourself going over this just slow down, even if for example that means walking rather than jogging on the treadmill.

Enjoy!

This is the exact type of advice I was after. Thanks alot, much appreciated

Edit - Would 20 minutes be sufficent or is it the type of thing that you just stop when you're knackered?

MicraBoy

I would have said at least 1/2 an hour, but yeah stop if you're knackered. And I didn't mention stretching which you should really do after you have finished. I think I'll leave that to your gym instructor! May be just cool down by taking the last few mins at a gentle pace like in the warm up part.