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Starting gym with 0 fitness

  • 01-06-2008 10:21am
    #1
    jjbrien
    Registered Users, Registered Users 2 Posts: 2,678 ✭✭✭


    Ok heres my story. I am just starting using the gym I have abloulty no fitness. To the point when i used the step machine i am tired very quickly and my back feels like it has lifted a very heavy object. i use the treadmill first before the step machine. Does anybody have any suggestions for me to impove my stammina. I used to be bery fit well that was 10 years ago and has got worse to the extent i am over weigh and need to get back in shape.


Comments

  • #2
    ronbyrne2005
    Closed Accounts Posts: 3,494 ✭✭✭ronbyrne2005


    Ease your way back into it. Maybe go for a health check up first with your GP to check bloodpressure etc. Start with walking/cycling three times a week and build up your stamina over next few weeks. Then start doing some body weight exercises like push ups. You don't need to go near a gym at the start. Theres benefits to not jumping into going to gym straight away especially with zero fitness as you say.
    When your fitness has improved go to gym and get a programme designed for you with an aim to achieving your goals.


  • #3
    ronbyrne2005
    Closed Accounts Posts: 3,494 ✭✭✭ronbyrne2005


    Walking briskly for 30-60minutes will help you build up some stamina in legs and cardiovascular ability. It will also help strengthen your core muscles which seem to be weak judging by sore lower back.


  • #4
    jjbrien
    Registered Users, Registered Users 2 Posts: 2,678 ✭✭✭jjbrien


    ronbyrne2005 wrote: »
    Ease your way back into it. Maybe go for a health check up first with your GP to check bloodpressure etc. Start with walking/cycling three times a week and build up your stamina over next few weeks. Then start doing some body weight exercises like push ups. You don't need to go near a gym at the start. Theres benefits to not jumping into going to gym straight away especially with zero fitness as you say.
    When your fitness has improved go to gym and get a programme designed for you with an aim to achieving your goals.

    done this before starting the gym my work has a gym in it which os free for us so i think i will stick to the tread mill and build up stammina to get me going


  • #5
    edges
    Registered Users, Registered Users 2 Posts: 147 ✭✭edges


    Go easy on the treadmill, especially as a beginner, no need to go too far above a walk at the moment.

    Highly recommend you learn some exercises to build strength, this'll accelerate the whole process of getting fit and should (if done right) alleviate some of your back pain.

    Planks, Dumbell rows, front squats and deadlifts should all be included. If you fall into the category of typical deconditioned office worker the chances are your shoulder are rounded and your spine is often flexed forward (look at the guy on the desk next to you, of on the exercise bike to see what I mean)

    This posture will have been programmed in by sitting at the desk all day, part of the job.

    Unfortunately this flexion of the spine is taking away the shock absorbancy, so running has to be taken slowly at least to start, cycling could easily compound the problems. I'd go for posture correction and spine/shoulder stability first, fitness second.

    Plenty of rows will help. Front squats are excellent as they load the spine differently to backsquats as they keep the spine more vertical, less of a danger if you have a weakness there.
    Planks are a great way to strenghen the core, although may not result in six pack abs, it'll build a strong support structure around the spine, therefore less pain.

    Mind yourself at the desk as well. Get up often, straighten the spine and roll the shoulders back regularly.

    Get some body to teach you the exercises properly. Get a trainer to teach you, the cost of a few sessions is worth the reduced risk of injury. if you get down your local gym, somebody will show you.

    All the best

    Dave

    www.WG-Fit.com


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