Does anyone know a good beginners workout routine that I could do at a local gym?

Question

I am 28, 5'3", when I got pregnant 3 years ago I was 120, I weighed 166 at delivery. Now, my son is 3 years old, and I weigh 123. I am not saying I am overweight, but I want to start working out because what I do have, I would prefer it didn't jiggle. I have not worked out since high school...11 years ago! I am getting a membership at a local gym, and was wondering if anyone could give me some layouts for a beginners workout routine. I would so appreciate the advice!

Answer 1

When I started out at the gym I thought I was already healthy... What a rude shock I got as I set the cross trainer intensity on level 12 and less than five minutes later was sitting on the floor dizzy and gasping for breath! So I turned down the level to 5, which I could manage for 15 mins and every week put up the intensity a little more until now I can work at level 17 quite nicely... Point being...

start off at a point that gets your heart working, but not to the point that you feel ill and can't breath properly or talk, then work up you intensity as your health improves. The cross trainer and treadmill give a better workout than the bikes, my preference is definitely the cross trainer. You can increase the intensity and it is less impact on your joints. If you do use the treadmill don't hold on as this lowers the intensity and you will not be burning as many calories.

Find out the correct way to use the weight machines and do a variety of arm, leg and abdominal exercises at as much intensity as you can handle for three sets of 12 - 15 repetitions. (save the free weights until you have used the exercise machines for a while) Always remember to breathe well, exhaling as you push the weight. If you hold your breath you can push up your blood pressure and your muscles are not getting the oxygen they require.

Make your workouts at least 30 mins long and don't rest for too long as you go, because you need to keep your heart rate up and working.

If at any time you feel dizzy and unwell you are pushing yourself too hard and you need to lie down and rest.

If you are working out correctly and increase the intensity as you go to as much as you can handle, your workouts will always be intense and a challenge and you will get the best results.

Don't take magazines to read or chat to friends as you work out... leave those pleasures until you are done if you are really serious.

It's a good idea to get a personal trainer to write out a routine for you... If he/she shows you how to do each exercise correctly you can then just follow that plan for a while on your own until you decide it's time for a change and get a new routine.

The aerobic etc classes are also good if you like working out in a group.

My personal routine is 15 mins cross trainer (aerobic routine), 30 mins weights (doing arms one session and legs the next time I go), then abdominal exercises and finish with swimming or 10 mins on the cross trainer (reverse routine) or treadmill.

Make sure you keep up your workouts at least 3 times a week and don't forget to drink plenty of water as you go. Also don't neglect to make healthy food choices to compliment your workouts.

Don't be too concerned with bulking up, as women generally do not have enough testosterone to muscle up like men. Also weight training is very good for building strong healthy bones.

Good luck! :)

Answer 2

First bit of advice... Do not agree to pay a personal trainer, you can do this on your own.

Start your workout with a 20 minute walk on a treadmill. Personally I prefer free weights to exercise machines. Buy a book on bodybuilding for women. Study it and take along with you to the gym. Do every exercise with free weights exactly as explained in the book.

After you've worked out a daily rountine for yourself. Working on two body parts per session. Then finish off with sit ups gradually working up as you go. When you first start your body will be hurting all the time because your muscles aren't use to being exercised. But don't quit, after about 3 months or so, you will start to really see some fantastic results. 28 is a great age to start with this form of exercise. Remember, low weight and lots of reps. This way you're toning up and not bulking up. But you will start noticing some muscle definition. You're going to feel great and people will start noticing it too. Good Luck!!!

Answer 3

The Top 10 Tips to Weight Loss Health and FitnessTip 10
By: Dr Leslie Van Romer

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Good luck

Answer 4

hunny stay dedicated and you will be walking around in nothing but pants and a braw