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Thread: exercise help

  1. #1
    Featured Member SCGirl's Avatar
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    Default exercise help

    Ok girls, I finally did it. I went to LI, got the free 3 month pass to Bally's. I was so excited when I finally got to start on Saturday. I went all dressed and ready, expecting a tour (hopefully including a tiny bit of instruction or advice). But when I met the "tour" guy there, he just filled out cards for us and said "have fun" and sent us on our merry way. He didn't even try to "sell" the club to us...just he figured he didn't need to. But anyway, I looked around and thought...well, I'm sure I can figure out a treadmill. So for the first 40 min, I walked on an incline of 3.5 and at a speed of 4.5-6 (I entered around 4.5 but after I set it the speed meter jumped up to 5.5 or 6--maybe it was "adjusting" because of the incline?). As I was walking, I just stared at the machines hoping I could watch someone and get an idea of what I should do but that didn't really happen. I know I can figure out the treadmill, elipticals, step climbers, and bikes (although the bikes they have are old and retarded), but the weight machines scare me. I fooled around and figured out a leg pushy machine (to work the inner and outer thighs) but that's it. I really need some help! What would be a decent workout? I have NO upper body strength so I should probably work on that too. If someone could give me a sample of what they do in the gym or advice on what machines to use, etc, it would be very helpful. Thanks

    (btw, I you girls are my inspiration--I come on here and see how beautiful but also see how hard to work to stay that way and it really gives me a good kick in the butt!).
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

  2. #2
    Banned Katrine's Avatar
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    Default Re:exercise help

    SCGirl.
    I don't know if the free Bally's membership is an exception, but EVERY gym I have been to, they will do a "fitness diagnosis" on you, including measuring your fat index and running you for 5 minutes on a cycle to see your endurance..then create a suggested program for you to follow

    Then, you are entitled to at least one hour with a trainer there...it helps the trainers too, because its a promo for you to pay for regular training

    Ask the receptionist to sign you up...they have to have something, at least for liability sake...I recommend you use the money you saved on membership for a few personal training sessions, its well worth it, and they will show you proper form and technique..good luck!

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    God/dess VenusGoddess's Avatar
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    Default Re:exercise help

    You could also hit the library for some great weight-lifting books! Or, if you are up to it, talk to some of the personal trainers at the club...sometimes, if you flirt with the guys enough, they will work with you during their off-times. Also, if you see some guys working out around you, you could always "stroke their ego" and they'll jump to help you!

  4. #4
    Featured Member SCGirl's Avatar
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    Default Re:exercise help

    yeah, funny, I thought they'd have some sort of, I dunno, "intro thing" ya know? It said on our membership thing that we actually had to go through one. However, I live in upstate NY and this is by no means a large gym (I'm surprised we even HAVE a Bally's--it's in a fairly remote location too). It's one small room of equipment (one of each machine--no duplicates), a group exercise room, a balconoy of treadmills (6 or so), eplipticals (4), bikes (4)...you get the idea. When we went it was about 3 pm on a Saturday and there was one girl behind the desk, the guy we talked to who seems to be a manager of some sort, and one guy that looked like he might be a trainer but really wasn't around much. So who would I even ask? I thought about asking some of the people there (only 15 ppl there max) but they were either busy on a treadmill or old scary guys who *obviously* don't know what they're doing (I saw one 50 y/o guy in a sweatshirt, tight paint-stained jeans and work boots lift a dumbell or two, put his leg on a machine and "stretch"....yikes!).

    I've looked at some books, but I can't find a dencent comprehensive workout for a beginner.

    But thanks for your suggestions girls!
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

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    God/dess Farrah_Holiday's Avatar
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    Default Re:exercise help

    SCGirl,
    I suggest going to the person who sold you your membership and requesting a complimentry training session. You can also tell the receptionist that you need to set an appointment for one.
    Bottomline is the session is included .. You should also see if your gym offers group classes. Kick boxing,yoga,spinning/cycling classes will help boost your body into shape and also burn a ton of calories.
    Good luck
    xoxoxo,
    Farrah
    My new love...is me !

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    When someone shows you who they are, believe them.
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  6. #6
    Banned Katrine's Avatar
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    Default Re:exercise help

    Why couldn't you ask the receptionist about a training session? Don't these ppl want to make $$ selling more training? I could definately give you workout suggestions, but until you see it demonstrated, it may not do much good...this is something where you need to learn visually...


    "Have you ever been to American wedding? Where is the vodka, where's marinated herring?" - GB
    "And do the cats give a shit? No, they do not. Why? Because they're cats."-from The Onion

    Quote Originally Posted by Mia M
    If a cupcake was tossed at me... well, I'd only be upset if it missed my mouth

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    Default Re:exercise help

    Ask if they have a circuit you can start on-- it's the best way to get aquainted with the different types of machines, figure out what you need to work on, and basically get started.

    Most gyms have a set-up of machines where you do one minute on a machine, then a minute of cardio, then a minute on the next machine, minute of cardio etc... for about half an hour.

    If they don't have that set up ask them to design you a circuit.

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    Featured Member tragic-beauty's Avatar
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    Default Re:exercise help

    Quote Originally Posted by SCGirl link=board=5;threadid=6097;start=msg66860#msg66860 date=1075076500
    Ok girls, I finally did it. I went to LI, got the free 3 month pass to Bally's. I was so excited when I finally got to start on Saturday. I went all dressed and ready, expecting a tour (hopefully including a tiny bit of instruction or advice). But when I met the "tour" guy there, he just filled out cards for us and said "have fun" and sent us on our merry way. He didn't even try to "sell" the club to us...just he figured he didn't need to. But anyway, I looked around and thought...well, I'm sure I can figure out a treadmill. So for the first 40 min, I walked on an incline of 3.5 and at a speed of 4.5-6 (I entered around 4.5 but after I set it the speed meter jumped up to 5.5 or 6--maybe it was "adjusting" because of the incline?). As I was walking, I just stared at the machines hoping I could watch someone and get an idea of what I should do but that didn't really happen. I know I can figure out the treadmill, elipticals, step climbers, and bikes (although the bikes they have are old and retarded), but the weight machines scare me. I fooled around and figured out a leg pushy machine (to work the inner and outer thighs) but that's it. I really need some help! What would be a decent workout? I have NO upper body strength so I should probably work on that too. If someone could give me a sample of what they do in the gym or advice on what machines to use, etc, it would be very helpful. Thanks

    (btw, I you girls are my inspiration--I come on here and see how beautiful but also see how hard to work to stay that way and it really gives me a good kick in the butt!).
    I though they had personal trainers to help people out :o

  9. #9
    Featured Member MeganS's Avatar
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    Default Re:exercise help

    If it comes down to where no one at your gym is of any help, there are some books out there on weight training for women. One that I have, (and absolutely love) is the Body Sculpting Bible for Women. It has all the basics and proper techniques to help you get started. It even has some sample workouts in the back for beginners. One thing you need to remember is when you're starting out, it's all about proper form and technique. Start with light weights (even lighter than what you could probably handle) and work in front of mirrors practicing form. You should do just fine starting out with this book.
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    Default Re:exercise help

    SC, I am really surprised that they didn't assign a personal trainer on your first visit. It should be free. My only guess is that they assumed you knew what you were doing or are really emphasizing the no pressure salesmanship.
    Anyway, just go to the front desk, tell them that you've just signed up and could they give you an introductory personal trainer? Someone should be able to help you.

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    Default Re:exercise help

    I wonder if because it's a trial memebership that's why no one worked with you. I just joined Golds in VA and have three sessions with a trainer who did a fitness evaluation and designed a workout for me based on my wants and needs.

    I would advise that you not try any weight training or any machines other than the cardio equipement until you meet with a trainer. You might not use the machine correctly or use the wrong amount of weight and that could cause you to injure yourself.

    If you can't get assisitance from an employee maybe there's someone who works out there that might be willing to help you out.

  12. #12
    Featured Member SCGirl's Avatar
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    Default Re:exercise help

    Thanks for the responses! They probably aren't interested in "selling" anything to me becuase they know I'll be there for 3 full months on their bill. They must think that either I'm not willing to spend money (which, honestly, I will avoid at all costs) or that the club will sell itself after 3 months of going there. Yes they do have group classes, but unfortunately, since it's a small town, they only have 9 different classes and most of them I can't fit in my schedule or I just physically can't do yet.

    Right now, I'm trying really hard to spend as much time as I can afford there, but I don't know the best way to use my time. Right now, I walk on the treadmill for 40 minutes. I do ten laps (according to the machine--2.5 miles) walking at about 3.7mph. I've never been able to run, but I try to run 1/4 of the lap as fast as I can (6 mph) for as many of the ten laps as I can stand. Even to me, this doesn't sound like enough exercise to make much of a difference in my weight. Today I also spent 5 min on the rowing machine (set at 5--whatever that means), I stretched for 10 min, I did a measly 20 crunches, and a really lousy 5, 5lb reps on the butt-blaster. Oh yeah, and I tried that chin up machine that helps counterbalance your weight and even on the absolute lowest setting (112 lbs of counter), I could only do 3 or 4. I was sweating my brains out and I was tired and hungry plus I had just run out of time so I gave up. Any suggestions for a more effective use of my time?

    Also, walking on the treadmill is the only thing that I can really do, but it KILLS my ankles and knees. I have flat feet and they've always been a problem. I also have never spent more than $25 on a pair of shoes (I just don't have the money). Can anyone suggest a reasonably priced brand/pair of sneakers that's good for walking?

    Thanks all, I really appreciate it.
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

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    Veteran Member foxee555's Avatar
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    Default Re:exercise help

    I know you don't want to spend much $, but if they won't provide a trainer for you, I would recommend paying for one. If you've never trained before, you could do yourself more harm than good by just jumping on any machine. At worst you could injure yourself. Many times I've seen people use the machines and free weights and thought "they're wasting their time". If you don't know proper form, you won't optimize your muscle potential (gaining lean muscles vastly improves metabolism and speeds weight loss).
    As far as the problem with your feet and ankles...
    Roadrunnersports. com has a comprehensive online evaluation of your shoe needs. (I just ordered a new pair of Asics from them for about $75). Good shoes are very important for everything from feet to back health.
    Your cardio is off to a fine start. You CAN'T just go into a gym when you've never worked out before and start sprinting. You have to crawl before you walk (so to speak )
    The issue with being tired is a nutritional one. The exercise should be energizing. Frequent small healthy snacks should help keep you going through the day.

    Good luck! I'm getting back into my progam as well, so I definitely wish ya the best!
    I am lazy and I like to party


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