Joining a gym, I want to go everyday of the week and then have weekends off? Or should I go everyday?

Question

I need a fitness plan, anyone know where I can get one, for free?

Answer 1

In my experience, 5 days a week is perfect.

Eat a banana just before your workout and drink lots of water throughout.

Start with 5 - 10 mins of stretches first. Stretch every muscle that you'll be using that day, and you MUST stretch after your workout too!
So, cardio first. Rowing machine, bike, treadmill etc. Anything that gets your heartbeat racing and you skin sweating! An hour of this is best. Always change around what machines you use from day to day too, it keeps your body guessing and you'll get faster results. When your body get used to routine it doesn't respond so much.

Once your fitness levels are up and you've started to shift some of the weight that you may want to lose, only then should you start on weights. I usually do an hour after cardio.

Google 'techniques for lifting free weights'. Start yourself with a weight that feels comfortable to you, you don't want to over do it. Keep each rep slow and steady, and always repeat on the opposite side. The two most important things to concentrate on are breathing and technique. Always breathe out on the push / strain and in on the easy bit. Concentrate on your technique always - If you're lifting a weight with your arm then ONLY use your arm, DON'T put your back into it or you'll probably pull your back!

Other general tips:
- Invest in good trainers and a sports bra!
- Go on your own, you'll get more done!
- Eat a healthy balanced diet. Lots of wholegrain, seeds, salad, friut & veg, fish and chicken.
- Drink water throughout your day.
- If your exercise is feeling easier then increase the weight or the level on your machine. Then stay at that level until you're ready for the next.
- DON'T weigh yourself! Just feel the difference by how your clothes fit and from other people's comments. Remember, muscle weighs more than fat!

GOOD LUCK :)

Answer 2

you should not go to the gym everyday as your muscles will not have enough time to repair and do the job your training for. go at least five times a week for about 1-2 hours but never go more than twice in a row. Your body will then repair what your working out for and tone and shape the way you want. Free weights are one of the best ways to tone up but always make sure that you don't train the same muscle the next day. e.g. Train your legs and stomach one day then train your arms and back the next. Fit in some aerobic work to help with the fitness and you'll do great.

Answer 3

Virtually all reputable gyms have trained fitness instructors who will set you a program and revise it periodically. I applaud your enthusiasm, but I suggest you accompany it with a spirit of realism. Most people that subscribe to gyms pay for a year, either monthly or in advance for a year, go seven times in the first 12 months and then cancel their subscription!

Physically you can do some CV every day, but you mustn't weight lift every day, your muscles need a recovery period. I would suggest you perhaps aim more realistically at going for at least 40 minutes 4 or 5 days a week, there is a small chance you might actually stick to that.

Of course I would be delighted if you beat the odds and the statistics, prove me wrong and go regularly. If you succeed post again in 6 months and tell me! I'll still be here!

Answer 4

Depends what you want to accomplish... Varies from person to person.

I'm a Muay Thai Fighter so I work out everyday. Intense Cardio for at least 1.5 hours a day, and some lifting on the side. Imagine the training you see UFC fighters do.

I do it to get in shape and maintain it. Also, helps me stay focused.

But if you just plan on doing it normally, and not competitively. I would suggest Every Other Day... That way you wont get bored. If you love working out, do it everyday. If you don't, and feel it's an obligation, every Other Day is best.

Answer 5

You should really be going 3 times a week, say Mon, Wed and Fri.
The instructors at the gym will give you an assessment on your first visit and create a fitness plan for you. If its a decent one they will monitor you on a regular basis to.
Bit of advice "make it fun" and "don't go overboard". Most people that spend loads on joining a gym for a year get bored after a few short months....

Answer 6

You shouldnt overdo it at the gym, but going everyday and having the weekends off is a good idea. If you want a fitness plan ask at the gym, they should be able to advise you or search on the net for one.

Answer 7

Don't go every day. Not only do you risk mental burn-out, but also physical. Your muscles need time to rest and repair between workouts in order for you to see optimal results. I swear by my shedule: two days on, one day off.
As far as a fitness plan, you can pretty much look online for what you're trying to accomplish - weight loss, muscle gain, cardio endurance, etc. You might want to ask a rep at your gym if they have personal trainer sessions available. This way, you can get recommendations based on your actual weight, height, BMI, abillity/interests, etc.
It won't take long for someone to point you in the right direction.
Good luck!

Answer 8

You don’t need to exercise for hours on end. Short, sharp sets of exercise will produce better results should you work hard. Get a skipping rope, skip for two units, do push ups for 1 minute, skip for two minutes, rest for example minute. Then change the push around something else like sit ups along with do the set again. Repeat it five times and it’s an instant, effective workout that will get better results than a long work or swim.

Answer 9

You should really go to the gym 3-4 times a week

I favour mon/wed/fri on the weights, tue / thur doing cardio exercise (cycling, running, swimming etc) and the weekend off to let my body relax and rebuild.

Answer 10

You don’t need to exercise for long periods of time. Short, sharp sets of exercise will produce better results in the event you work hard. Get a missing rope, skip for two minutes, do push ups for about a minute, skip for two minutes, rest for just one minute. Then change the push as much as something else like sit ups as well as do the set again. Repeat it five times and it’s a simple, effective workout that will improve results than a long run or swim.