help do's and don't... my first time tomorrow going to a gym.?

Question

i enrolled today and they have this complete facilty .My first doing this so in truth i have no idea what to do.Can soemone advise me on what program i should do,i have aerobics,yoga,pilates,swimming lesson,latin,,,what in the world would i do?

Answer 1

The best thing to do is do this steps.
1. Do some warm-up. Use treadmill for about 10 minutes.
2. Do some stretchings. Start in your neck to your ankles and hands. Look for the chart of how to streatch various parts of the body.
3 Do the program for the day like aerobics etc. Dont do all of the program for the whole day because you will feel so much body aches all over your body.
4.Do a cooling down program like use a treadmill again for just 2-3 minutes then stretching again. Doing this will lessen body aches.

Dont forget breathing exercise before and after doing the program.

Answer 2

Swimming lessons are always great. Once you learn how to swim, you won't be able to get out of the pool! You'll lose weight too if you're a fat person. Yoga is the best thing to do though, but it takes lots of practice. I don't know why you're taking Latin. Maybe that's not good for exercise. Aerobics are nice too. Also, maybe try some weightlifting if available to make good muscles. However, don't get too obsessed with it, because once you stop, it seems that muscle turns to fat as I've noticed with some people.
Also, don't be afraid to ask people at the gym what to do. Obviously, I don't know the specifics of the gym because I don't really know you or the gym. The people there know it better. And don't be afraid of people who have been using the gym for a long time. These muscled people might be arrogant and call you "fat noob" or something along those lines. However, this should be motivation to get to their level and maybe beat them up. You should use the gym to defend your honor my friend. Anyway, start with swimming or yoga. By the way, lessons should be easy; the first time I swam was by accident when someone threw me into the water! Hope I helped.

Answer 3

For your first time at the gym you don't want to overdo it, could put you off for life!
Yoga & Pilates are stretching exercises and are good to start with as they are not strenuous. Swimming is very relaxing, can be done any time.
Latin and aerobics are quite strenuous, first time, you'll sweat, you'll pant and next day it will be all aches and pains BUT, this is because you are using muscles you haven't used in a long while. With regular visits, you will find your body become more supple and you'll get through aerobics without too much effort.
Good luck!

Answer 4

start off with a stretching exercise then have a go on the cardiovascular machines and round off with swimming or some time in the sauna.

Remember to bring a towel and wipe of the equipment after you use it, keep yourself hydrated but don't drink too much.

You need to choose activities which are fun for you the best way to do this would be to try a new program each time you go to the gym and after you have tried them all stick with the ones you enjoyed the most.

Answer 5

Start off slowly... Don't start doing everything at once...

Do swimming... That will build up your stamina...
Do yoga to build up your strength and flexibility...

And do some work in the gym on the cardio-vascular machines...

Then after a few months, see how you go... ;)

Go 2 days a week, then bump it upto 3... And you'll get in great shape in no time...

Answer 6

Check out there class schedule. Remember all aspects of fitness, cardio, strength training, and flexibility. They probably have beginner classes to help you get used to the cues in group exercise. If not get on a bike, treadmill, elliptical, something for cardio and at least half and hour. Then choose a muscle group (arms, legs, back, abs) and work til you shock the muscle. Remember to work the opposing muscle( biceps-triceps, quads-hams, back-chest, abs-lower back) Don't forget to stretch, I highly advise a yoga class. There great for getting your focus back. If you see a trainer(all beginners should just to understand form) make sure their qualified. Working out w/friends makes it more fun. Good Luck.

Answer 7

Most gyms now offer one free personal training session with memberhip. Take full advantage of this if they offer it. Tell your person what your goals are and they'll provide you with a routine to start out with. If not, the following site offers a beginner's workout plan:

"1. One exercise per muscle group

2. One set to start

3. Work out at least two days a week (Monday-Thursday or Tuesday-Saturday); three days a week is preferable (Monday-Wednesday-Friday or Tues-Thurs-Sat).

Your initial goal should be to feel the muscle work. Don't use too much weight. Pick an exercise that is easy to learn and SAFE. In the beginning you can work a larger number of muscle groups because you are not working them to total fatigue.

WORKOUT KEYS:

1. Allow no more than 90 minutes for each workout session.

2. Work at only 50-80% of your maximum possible intensity.

Doing more reps at lower intensity helps build muscular endurance. Fewer reps at higher intensity builds muscular strength.

3. Movements should be slow and controlled. Concentrate on squeezing the muscle as you work it.

4. Focus on working large muscle groups (such as quadriceps, pectorals, etc.).

Warm up 5 to 10 minutes on cardio equipment and then stretch major muscle groups before lifting any weight. Use the following stretches, or substitute ones you like better for each muscle group.

Cool down 5 to 10 minutes on cardio and then stretch major muscles.

NECK- Lateral and anterior neck

BACK- Kneeling lower back and standing upper back

TRUNK- Standing trunk

SHOULDER- Behind-the-back rotator

PECTORALS- Seated pectorals

LEGS- Calf, vertical hamstring, seated two-leg quad, seated abductor, seated buttocks and hips

Cool down 5 to 10 minutes on cardio and then stretch major muscles.

NOTE: The workout plan contains the lifts you should perform and the number of repetitions in each set. Get help from a more experienced weight trainer to establish your starting weights.

RECOMMENDED CARDIOVASCULAR ACTIVITIES

These activities are listed from least to most taxing, but intensity and equipment familiarity will play a role.

Walking

Treadmill

Rowing machine

Stationary bike

Stepper machine

You should do 20-30 minutes a session, three days a week. Keep your heart rate between 60% and 70% of your maximum.

Your maximum heart rate is calculated by subtracting your age from 220. For example, if you are 29 years old, your maximum heart rate would be 220-29=191 beats/min."

Try a simple routine to start with use this as an example:

Sit-Up Crunch"

"Back Raises"

"Leg Press"

"Leg Extensions"

"Leg Curls"

"Standing Heel Raises"

"Lat Pull downs"

"Bent-Arm Fly"

"Seated Press"

"Triceps Press-Downs"

"Biceps Curls"

Use this as a guide: 1 set x 10 to 12 reps each until your muscles are a little more used to the training effect then move on to an intermediate type program. "

But before you start any new workout program...there are a few things everyone should do:
1. Check with your doctor first, especially if your extremely overweight or have any health conerns.
2. Drink plenty of water before, during, and after.
3. Don't over do it. If you feel any muscle strain or difficulty breathing...STOP.
4. Don't work out every day. Especially if you're trying to tone up & build muscle. Muscles need a day off in between to repair themselves.
5. If you can, take ibruprophen and a full glass of water after the first workout before going to sleep. It will help lessen the stiffness when you go to get out of bed the next morning.

Good luck and have fun!!!

Answer 8

Hi

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These guys provided a kool subscription.

Answer 9

eat at least 1 hour before as you will need the energy, and high carbs as well, this will help you bulk up

Don't push too hard the first few months, go slow to let your body get used to the new sensations then start to push but not too hard

Answer 10

When you arrive there explain that your not really sure what you want to or should be doing, they should advise you, it all depends what results you want and whats best for you.