So I got a gym membership ..

[thirtythree]

I know there have been a lot of fitness threads but I figured one more wouldn't hurt. I've been working out at home but I've never really been to a gym before so I just walked around and tried out various machines today. I'm wondering what I need to do to decide on a workout routine and if you have any other tips for a beginner (e.g. how to avoid injury). I've looked at some sites online but none get too specific. A friend of mine also got a membership so we will probably be going together ..

Thanks.

 

[Paulson]

I run a mile & 1/2 a day, plus I do arm exercises every day (weight lift, do all sorts of stuff)

I do a full body workout each day.

 

[ggavinmoss]

If you're interested in using the machines in the gym and have no experience, get a training session with a trainer. S/he should be able to show you good form, maybe suggest a routine. From there, decide if you need more personal attention or if you can swing it alone.

-geoff

 

[thraxes]

I never got a membership cause I knew that I would be bored of it very quckly (as with almost every other sport I tried... exceptions are mountainbiking and have recently taken up rollerblading with alot of enthusiasm)

 

[thirtythree]

Originally posted by: ggavinmoss
If you're interested in using the machines in the gym and have no experience, get a training session with a trainer. S/he should be able to show you good form, maybe suggest a routine. From there, decide if you need more personal attention or if you can swing it alone.

-geoff

I think I can figure out how to use the machines well enough on my own but I doubt randomly moving from one to another is the best way to get a workout .. I might look into getting a trainer. How much would this cost? It isn't provided by the gym by any chance is it?

Originally posted by: thraxes
I never got a membership cause I knew that I would be bored of it very quckly (as with almost every other sport I tried... exceptions are mountainbiking and have recently taken up rollerblading with alot of enthusiasm)

I'm hoping I don't get bored of it too quickly because I just spent $100 for a 3 month membership (expensive I know but the only other gym around here is even more). I get bored with sports easily also. I think I stuck with skateboarding the longest .. well, I did play soccer in grade school but that doesn't count.

Thanks for the replies.

 

[lastig21]

I have joined a few gyms, and each of them offered a free hour with a trainer. I only used one the first time. The trainer will show you proper form, and will suggest a work-out routine. I would ask about it the next time you go.

 

[Dingleberries]

Make sure you walk around the weight room with your stomach sucked in while wearing tight neon spandex. Remember to flex every time you walk by a mirror too. This will help you earn instant respect and get you the ladies.

 

[EvilYoda]

Well hopefully with a gym/working out, you'll have the pleasure of seeing the fruits of your labor...don't go at it for a week and then get discouraged that you don't see any differences. If you don't see anything, make yourself work harder so that you do, and when that time comes, you'll be really happy. My motivation (I'm lazy as hell, much like many others here, but the one thing worse than my laziness is my hatred of knowing that I'm not doing all that I can to make myself look and feel better) is that I work out, I look better, I'm happier with what I see, and then that happiness feeds into getting myself back to the gym, and the cycle continues. Maybe your motivation is to lose weight or something, but whatever it is, give yourself a reason...whenever you don't have a reason for doing something, that's probably when you're going to stop.

Figure out what you want to work, what you want to achieve (toneness, bulk, flexibility, cardio endurance), which body parts you want to change the most, and then see what fits. You can always just ask around the gym, people should be pretty nice, but don't take everybody's word to be correct...a lot of people have bad technique.

You should be able to quickly find the basics to working out...keep your heart rate up, don't rest TOO much (acid buildup), hydration, and then you should eat well on top of everything.

Goooooooooood luck.

 

[Angrymarshmello]

Most gyms nowadays give you free trainer sessions with your membership - check and see if you got one. (I changed mine today but had to pay for mine though - required part of the package)

http://www.elitefitness.co.nz/index.cfm/Training%20&%20Advice/Exercise%20Technique/Anaerobic

List of different workouts - check out the Beginners section. You might also want to go to the store and look through some of the fitness magazines for full pictures and workouts for beginners - ones like Men's Health/Fitness usually have beginner's workouts. Some of the "i'm gonna pump U up!" type magazines are geared more towards the hardcore or the advanced lifters, but will occasionally have workout routines for beginners.

Beginners routine:

Military Press: 3x6-10
Bent Over Rows: 3x6-10
Squats: 3x6-10
Bench Press: 3x6-10
Barbell Curls: 3x6-10
Rope Pulldowns: 3x6-10
Crunches (raised leg and normal)
Back Extensions

You'll want to do this 3 times a week. Basically you're trying to get your body used to lifting weights. This works out every body part 3 times a week. Do it for a month before you start working each body part once a week. That's what I've been recommended and read in a couple of magazines to workout all your body parts 3 times a week for a month until your body gets used to lifting weights.

The main thing to remember when lifting is always keep your back straight - do so by keeping shoulders back, chest out (helps keep your back straight) You may want to get a trainer at least once to make sure you have proper form.

My routine: (int. to advanced)

Monday:

-- Chest
Flat Bench Press
Incline Dumbbell Press
Cable Crossovers
* Dumbbell Press
* Pec Flyes
-- Triceps
Tricep Rope Pulldowns
Close Grip Bench Press
Skull Crusher/French Press
* One-Dumbbell Press

Tuesday:
-- Back
Pullups
Bent Over Barbell Rows
Hammer Strength Pull Downs
* Pull Downs
* Rowing Machine
* One Arm Dumbbell Rows
-- Biceps
Barbell Curl
Reverse Barbell Curl
Hammer Strength Barbell Curl
* Cable Curl
* Incline Curls
-- Forearms
Wrist Curls
Reverse Wrist Curls

Thursday
-- Shoulders
Military Press (alternate b/t Dumbbell and Barbell)
Lateral Raises
Cable Flyes (rear delts)
Dumbbell Shrugs
Barbell Shrugs
* Front Raises
-- Neck
Weighted Neck Bends (reverse and normal)

Friday
-- Quads
Squats
Leg Presses (45 Degrees)
Leg Extension
-- Hamstrings
Romanian Deadlift
Lying Leg Curl
-- Calves
Calf Raises on Leg Press Machine
Seated Calf Raises
Standing Calf Raises
-- Abs
(Don't really know the technical names for any of the ab workouts) - light ab work is done everyday as well
-- Back
Hyperextension
* Good Morning

The * excercises are interchangeable with other excercises for that same body part. Different number of sets and reps are done for each one.