First Trip to a Gym in over 20 years

[GB72]

Taking a big step this year towards getting in better shape and the next one is my first trip to a gym in 20 years. When I played rugby I was fine, trained twice a week and that kept things in order but I retired from playing 7 years ago now and I really need to do something.

Heading for a smaller circuits class next week as the more personal attention will keep driving me but it is a pretty daunting thought at the moment. I hate machine weights and running machines and the whole Gym scene so hoping that a smaller class doing good old fashioned PT will suit me.

Any tips or advice.

 

[Hobbit]

Take an ipod. Take your time in getting the fitness level up. Gone are the days when you could play the first competitive match of the season, limp with stiffness for a few days and then be fit to play by the Saturday. Once you're a few weeks into it, start setting sensible goals, e.g. 5 circuits becomes 7 circuits - give yourself something else to focus on instead of just lifting weight mindlessly.

 

[pbrown7582]

Set goals and try and beat each week, do say 3 x 10min on bike rower X trainer rather than trying 30min on same thing.

 

[fundy]

might be worth seeing a personal trainer and getting him/her to put together a couple of sessions programs for you, thats what Ive done and means I get a more focussed session on what I need rather a vanity session on pumping the guns as 90% of the clientele seem to

 

[pokerjoke]

I disagree with Fundy slightly because there are many new people that go to the gym just to stay relatively fit to their age or circumstances not to pump weights and pose in the mirror.

Also there are hundreds of classes every week for different stages of fitness,ask at reception to make sure your going to the right one that suits you.

Don't worry what everyone else is doing as they might have a different agenda,just do your thing to the best of your ability then if you want to step it up you can.

If you can keep a record as it will help you remember what you achieved,also keep a food record as some foods can make you lethargic.

Good luck and enjoy.

 

[PhilTheFragger]

For gawds sake take it easy Greg, Daley Thompson you aint. and you are more likely to injure yourself if you start off too big with too many reps.

Tell the trainer you want something for the more mature, rotund athlete with the fitness level of an 80 year old who smokes 50 a day.

What are your goals? Weight Loss?, Tone up? Cardio? or a mixture. the Trainer is your guide, and dont try to impress the ladies, they'll eat you for breakfast

 

[GB72]

Sorry, forgot to point out that I am not going to a normal gym. Going to circuit sessions at a boxing gym that a few people I know go to so no mindless pumping of weights. It is meant to be hard work but effective and you are pushed to the right amount

 

[Fyldewhite]

Agree with keeping it varied. I went the personal trainer route initially and ended up with a pretty standard hour covering all main muscle groups (toning not building) and a good amount of aerobic. Haven't been in a while (lazy, just keep putting it off) but my normal session was.....

8 mins running at 10 km/hr
10-15 mins on the mat doing plank, side plank, situps etc
10 mins on the rower doing 3 sets of 500m (easy, faster, fastest)
15 mins weights Chest, Shoulders, Arms, Legs (30 reps 3 sets each not heavy weights, just enough to make you breathe heavy and make the third set a challenge, build up slowly).
Another 15 mins aerobic, usually another 3km on the treadmill building up to 12 km/hr over a few sessions....would sometimes do bike to vary it but running is best all round if your knees are up to it.

As others have said, ignore the posers......you'll see a lot of blokes with massive arms and skinny legs who couldn't do a 10k fun run despite being "fit as a butchers"....find what's right for you and enjoy yourself.

 

[c1973]

If it's a small circuits class then the guy taking it will keep an eye on you and push you the right way.

Used to do something similar, if you are working out using pads and/or bags it'll be great fun, especially if a little bit of light sparring is thrown in.

Tips? Loose clothing and plenty of water. Don't be afraid to sit out for a short spell if it's getting to much.