Finally joining a Gym!

Dave147

Hey guys,

Completely new to this forum, think I posted once before. Anyway, joining a gym on Friday, the one my girlfriend goes to - she says it's great so I told her I'd join and go with her.

Now then, I have been to the gym before, but only treadmill and swimming. I was in 2 car accidents in the last two years so I could never exercise strenuously. While my back isn't better, my physio recommend I start going to the gym and work on strengthening my back, which is the plan.

Now, I know sweet f all about the gym and proper exercises and I'll probably end up getting a trainer. However I don't want to go into the gym and have absolutely no clue, so anyone got suggestions as to what I should be doing besides swimming? Thanks for any replies in advance.

MagicMarker

If I were you, I'd fork out a bit of cash for a few (or more) sessions with a (well regarded) personal trainer, there are a number of them on this forum.

They'll be able to do a program that suits your needs and more importantly they'll show you the exercises/correct form that are invaluable. Once you've had a couple of sessions you can go at it alone, then in 6-8 weeks time you can do another session and change things up a bit.

Well worth the money.

cardio,shoot me

a word to the wise, if u ever see them training other people in the gym with the exercise balls for everything, id stay away

Dave147

Just joined up in the gym tonight and am going to start going Monday, I asked about one to one sessions, they're 45 euro. But they said they give a free assessment when you join to get you on a program. I have a bad back and I don't want to strain it, what I do want to get out of it is:

Upper body strength: I used lift kegs daily and had plenty of strength in my arms, due to a car crash two years ago I can barely lift a feather.

Stomach muscles: A bit flabby at the moment, I would like my abs showing and have a nice body again.

Back: I have some exercises for my back that were given to me by a specialist, but with the equipment available to me in the gym what should I be looking at doing that strengthens my back, besides swimming - will be doing that anyway.

I know I'll be given alot of information when I start training, but I'd like to go in there having some idea what I want, and from lurking this forum there's a fair few experts here.

Thanks alot

ronbyrne2005

Dave147 wrote: »

Just joined up in the gym tonight and am going to start going Monday, I asked about one to one sessions, they're 45 euro. But they said they give a free assessment when you join to get you on a program. I have a bad back and I don't want to strain it, what I do want to get out of it is:

Upper body strength: I used lift kegs daily and had plenty of strength in my arms, due to a car crash two years ago I can barely lift a feather.

Stomach muscles: A bit flabby at the moment, I would like my abs showing and have a nice body again.

Back: I have some exercises for my back that were given to me by a specialist, but with the equipment available to me in the gym what should I be looking at doing that strengthens my back, besides swimming - will be doing that anyway.

I know I'll be given alot of information when I start training, but I'd like to go in there having some idea what I want, and from lurking this forum there's a fair few experts here.

Thanks alot

Most lower back rehab exercises can be done without much/any equipment. Look at core exercises/back rehab on youtube.
To see your abs you need to lower bodyfat. You could have immensely strong abs but they cant be seens if you have high bodyfat %.
Lots of exercises that average person doent think works abs/core are actually very good at working these areas, examples include squats, deadlift etc. You can start out doing bodyweight squats(under supervision). Inform the trainer you meet of your probs and the recommended exercises.
Upperbody strength can be built with like of bench presses, shoulder presses, chinups/pulls etc.
Most important thing is getting your body back in shape is diet though. Cardio will help you shed extra pounds too, but swimming shouldnt be your only cardio exercise.

all_smilz

cardio,shoot me wrote: »

a word to the wise, if u ever see them training other people in the gym with the exercise balls for everything, id stay away

emmm my gyms instructors have me doing one exercise with those really big balls, are they real bad? i know they are/were a bit of a trend..... which is never a good sign....
so whats so bad about em?

Dave147

ronbyrne2005 wrote: »

Most lower back rehab exercises can be done without much/any equipment. Look at core exercises/back rehab on youtube.
To see your abs you need to lower bodyfat. You could have immensely strong abs but they cant be seens if you have high bodyfat %.
Lots of exercises that average person doent think works abs/core are actually very good at working these areas, examples include squats, deadlift etc. You can start out doing bodyweight squats(under supervision). Inform the trainer you meet of your probs and the recommended exercises.
Upperbody strength can be built with like of bench presses, shoulder presses, chinups/pulls etc.
Most important thing is getting your body back in shape is diet though. Cardio will help you shed extra pounds too, but swimming shouldnt be your only cardio exercise.

Thanks, well I exercise at home aswell, but if I was going to the gym and had enough exercises for 2 hours then I'd work out for 2 hours, no idea how to go about losing body fat % I'm 5'7" and weight 150lbs and wouldn't have much fat on me, so I think if I strengthened my stomach the abs would be visible. Then again, I don't really know! I intend on spinning and using treadmills aswell, I'm going to be going 5 days a week, I'm hoping to see results within a 10 week period, is this realistic?

ronbyrne2005

Dave147 wrote: »

Thanks, well I exercise at home aswell, but if I was going to the gym and had enough exercises for 2 hours then I'd work out for 2 hours, no idea how to go about losing body fat % I'm 5'7" and weight 150lbs and wouldn't have much fat on me, so I think if I strengthened my stomach the abs would be visible. Then again, I don't really know! I intend on spinning and using treadmills aswell, I'm going to be going 5 days a week, I'm hoping to see results within a 10 week period, is this realistic?

10 weeks? yes.
You have a normal BMI of 23.5. You can reduce body fat % by losing fat through exercise or through gaining lean muscle. You should have good results if you do cardio ,weights and eat well over next few months. Dont over do it at start and build up strength and stamina.

cardio,shoot me

all_smilz wrote: »

emmm my gyms instructors have me doing one exercise with those really big balls, are they real bad? i know they are/were a bit of a trend..... which is never a good sign....
so whats so bad about em?

Well i guess i have a biased opinion, Its just the trainers in my gym do EVERYTHING with them, i mean lat pulldowns, bent over rows, squats, push ups, and all these unorthodox balance movements.
Like i can see the benifit of some of the exercise ball movements, but i hate to see it being overdone.

floggg

One thing i would say is that i have found that a lot of "gym instructors" don't know jack ****! they have pre-printed programs and don't know how or why they have them.

In light of your back issues, i would say invest in a session or two with a well regarded PT as MagicMarker said above. You need somebody who understands the mechanics of the human body and has some knowledge of what your back can handle/needs for rehab.
Plenty of good ones on here, just make sure that they can tailor their advice to you're needs.