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Thread: gym workouts and etiquette

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    Veteran Member Flaka's Avatar
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    Default gym workouts and etiquette

    Hello ladies!! I just started working at a gym last week and I get a free membership, so I figured I'll use it. This would be my first time working out at a gym and I was wondering what I should do. I am 5'3 and 102 pounds. I don't want to lose any weight at all, as a matter of fact it would be nice if I could gain a few pounds! I was thinking about the treadmill and elliptical (sp?) machines but I don't really know. I was also wondering about gym etiquette. I know I should wipe the machine down when i'm done, but any other suggestions? Also, how often and how long should I work out? Oh, and I want to focus on toning my legs and tummy mostly.

    Thanks!

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    Veteran Member Robertjordan's Avatar
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    Default Re: gym workouts and etiquette

    Wiping down the machine is a good one. Also, if you use any kind of free weights make sure you return them to the rack or place where they belong. If you use any kind of equipment where you add free weights, like a bench press or squat rack, remove all the plates when you are done. If you want to use some piece of equipment and somebody else is already using it, just ask nicely if you can work in with them. Most people will say yes, or that they are almost finished. Likewise if someone asks you to work in, it's nice to let them. Finally, some gyms have a circuit training section. People start on machine #1 and work their way through. Don't just jump in front of somebody if you see them working through the circuit.

    Try to work out 3 x a week for an hour. Mix in cardio training with some weight training and you should see the best results. Good luck!

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    Default Re: gym workouts and etiquette

    Just some light cardio - walking and jogging will do it. To tone your legs and ass the stepper machine is excellent.

    Other exercises to tone legs are squats - and dont be afraid to use weight u will not bulk up i promise as long as you do high repetitions such as sets of 15.
    Do some crunches for your abs but abs get toned mostly thru eating a lean diet and doing some jogging.

    As for etiquette if someone is standing close to a machine just ask them if they are using it before you jump on. Wiping down the equipment is def the thing to do.

    Have fun!
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    Default Re: gym workouts and etiquette

    Thank you RJ and jaizaine!! I'll be starting this weekend! I'm so excited! I didn't even know about the circuit training, or about the weights RJ, so I will definitely keep that in mind! Jaizaine that stepper thing looks really hard to do, but it does look like a great workout. I'm so motivated now-i'm gonna start keeping a picture diary, and also, wanting to workout is going to help me quit smoking-i'm almost done my last pack!

    Thanks again for the great info!

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    Veteran Member Robertjordan's Avatar
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    Default Re: gym workouts and etiquette

    Most gyms have staff available to show you how to use the machines properly. Don't be afraid to ask. Also, most anyone will answer your questions if you can't find someone who works there. And finally, most gyms have a free introductory training session. Sign up and they can get you started with a good routine. Have fun and work hard!

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    Senior Member Butrcup98's Avatar
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    Default Re: gym workouts and etiquette

    I'd stay away from cardio. I'm the same height as you, but I'm almost 130 and solid muscle. If you are trying to gain weight, the best way is to gain muscle, and that means lifting weights. 3 sets of 12. Use the heaviest weight you can lift for 12 reps. If you don't burn the next day, you didn't lift heavy enough. Always remember to stretch!

    As for etiquette - change your clothes daily (or at least every other day if you don't break a sweat). I know this may seem like common sense, but you'd be surprised.

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    Default Re: gym workouts and etiquette

    ^^ thanks-I asked around in the gym and they suggested mostly weights and no more than 30 minutes on the treadmill. They said the stepper thing was good too. I was thinking about trying some of those weight gain shakes but they might be too thick for me to stand!

    I still haven't started anything yet...i'm lazy

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    Default Re: gym workouts and etiquette

    Agree with the wiping thing. People don't always realize what germs lurk in sweat. As for exercise, if you don't know your bodytype it might be a good idea to hire a trainer (some gyms offer a free one time visit). Sounds crazy, but the biggest mistake is doing the wrong workout for their bodytype.

    As for toning, I've been doing yoga and aerobics. I see a difference in my abs. Light weights are good, but if you tend to gain muscle (I have this problem) you don't want to lift all the time and heavy weights. On the days I don't do yoga and aerobics I walk the treadmill or swim in the pool for an hour to an hour and a half. I've noticed my legs being really strong by these activities (and they were always extremely strong to begin with). I usually workout 4-6 days a week. Everyone is different though so do what feels the best for you. Some people I know only workout a half hour 3 times a week and it works for them. I recommend if you do the treadmill to bring a radio/iPod etc. The time will go faster and you'll see you are actually walking faster.

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    Default Re: gym workouts and etiquette

    I do weight work. I'll do anywhere from a mile to half an hour on the treadmill to get my body in a good workout mode (Stretched out from the treadmill), then go do weight machines. The machines I use target the core regardless of the other muscles being targetted. So I do bicep curls, chest press, shoulder press, Rows, lat pulls, dips...things like that. I do two circuits through the machines.
    Between machines I will alternate doing 20 squats or 20 lunges. My ass loves me for the squats. It's actually pretty firm. It's my thighs that make it look almost fatty.

    If you don't want to lose weight, strength training might be better for you. Muscle weighs more than fat, so building up some muscle might be what you are lookin' for.

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    Default Re: gym workouts and etiquette

    Weights can be a great way to tone your body. For women, it is very hard to get "bulky" without using supplements, so I would suggest using low weights ( about 5 pounds) with hight reps. This strengthens your muscle without the bulk. Also make sure you are incorporating a cardiovascular routine about 3-4 days a week; treadmill or elliptical. I find that when I put the treadmill to an incline of about 10 and keep the speed about 3.6-4.0, and then do deep lunges( do a search for lunges to find the proper way) this takes my heart rate up and keeps it there. A higher heart rate will allow you to burn more calories. Alternate this exercise with a low intensity jog in between and after 30 minutes you will have completed a very nice cardio routine. Please if there is any other questions about fitness or nutrition I can help you with, please let me know!

  11. #11
    giada
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    Default Re: gym workouts and etiquette

    if ur trying to gain stay away from cardio! focus on strength training and minimal cardio - cardio eats ur muscles...oh and eat protein to build muscle.

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