Post # 1
I’m embarassed to admit it but Ive gained about 40lbs in the last 3 years. I used to be a total gym rat and was doing 60+ minutes of cardio 6 times a week. Now I am back at it and want to start incorportating some weights and other machines as well. I know cardio is great, but I need more to help me tone.
So what are you favorite machines at the gym?
Post # 3
when i was at my fittest this would be my routine
20 min on the eliptical
10 on the stair climber
20 on the treadmil (i am no runner, so i would do 2 minutes walking at 4mph, 2 minutes jogging at 6mph and 1 minute at 8mph – basically sprinting) until my 20 minutes are up… this kind of shocks your body and helps burn more calories.
10 min on the bike (cool down)
from there i would try and get in a good 30 minutes of lifting. i would do legs one day, arms the next, chest, back and shoulders on another day then just do cardio on the 4th day. ( i usually only workout mon-thursday and the occassional sunday mornings)
as far as machines – i love the leg press and adductor and abductor machine. I like the tricep pull down but i mostly try and stick with dumbbells and floor exercises like lunges and squats – i feel like i get a much better workout this way.
Have you ever tried pilates? its so much fun and a great substitute for working out at the gym on days where you just cant get yoruself to go – what i love about pilates is that the workout is tough but you do it just long enough to where you cant take it and then you switch to another exercise. really makes your muscles long and lean, great for shaping legs and working on abs (which i hate!)
i’ve been a real slacker since i got married 🙁
Post # 4
I actually quit my gym membership in favor of dvds at home – Supreme 90, Jillian Michaels dvds – both use hand weights, so I’m getting my strength training in at the same time as my cardio – love circuit training! 🙂
Post # 5
We have a gym at work, so I work out there during my lunch hour.
I have Mondays off, so I usually try to get some cardio in by running down by a lake near our home, or going for a walk. I don’t want to drive to work just to work out so I try to find something I can do at/around home.
Tuesdays and Thursdays: I do a 5 min warm up on an elliptical and then lift for about 40-45 minutes. I do biceps, triceps, shoulders, chest, back, torso rotation, leg press, hip abductors.
Wednesdays and Fridays: 30 minutes on the elliptical
When I first started working out regularly, I would only do cardio…after incorporating lifting weights, I really toned up and could see a nice difference. I never really lost a lot of weight (maybe 5 lbs) from 125 to 120ish but it fluctuates all the time, but could just tell that I was more toned in areas. Weight lifting was definitely the huge difference maker for me!
Post # 6
My personal trainer told me that the elliptical isn’t really great for cardio… I notice that I don’t even really get tired. So, I do the stair stepper (w/ the rotating stairs), the arm bike or run on the tredmill. Then I do weights… I like using the cable machines and then the other regular weight machines. Also, we have been doing some free weights with dumbells and some exercises w/ resistance bands in between sets. I work out for about 1 hr – 1 hr 15 min 4-5 times a week.
Post # 7
During the week, over my lunch hour, I walk on the treadmill (or outside, depending on the weather) for 30 minutes. Most evenings, after work and weather permitting, I take the dog for a 20 to 30 minute walk. Monday and Wednesday nights I go to the gym and do 30 minutes of cardio (30 minutes on the elliptical). Tuesday and Thursday I go to a 45 minute Boot Camp class. Unfortunately, weekends are usually too busy to go to the gym but I try to walk the dog, or take her to the dog park, at least once on Saturday or Sunday.
Post # 8
A workout includes
20-30 minutes intervials (alternating high intensity that is really hard and lower intesity to catch my breath)
Some functional fitness circuit such as burpees to box jumps, ab exercise, kettle ball and repeat 3- 5 times
maybe another functional circuit such as clean and press, jump lunges or squats and another ab exercise
1-3 isolated muscle exercises such as tricep extensions, lat pull down etc
I do this intense workout 4 times a week. I also will do some pilates another 2 days, sometimes the same day and sometimes different days
But dont forget “abs are made in the kitchen”. You cant out exercise a bad diet. you can counteract a mediocre diet.
Post # 9
The elliptical is fine for cardio… as long as your heart rate reaches a high level, you are doing what you are supposed to to burn calories. Make sure to challenge yourself by increasing the resistance/ramp and it is a really good work out. I am drenched in sweat after my 30 minutes are up.
Post # 10
I started doing cross fit this summer and I’m in the absolute best shape of my life. I typically do 3-4 crossfit-esque workouts a week for about an hour each, and 2-3 days of cardio (45 on the elliptical). Crossfit is mostly body weight and core training, so I do a lot of pull ups/push ups, use the ropes and kettleballs, and a lot of squats (putting butt almost on the ground). It’s awesome, I totally recommend it.
Post # 11
I used to be so unmotivated to work out until I started doing classes. Now I could never go back to those boring machines! A typical week (or should I say ideal if I don’t get lazy) for me consists of:
1 hour body pump (intense barbell lifting session, total body)
1 hour cardio interval training
1 hour spin
1 hour body defined (circuit training/weight lifting)
45 min spin
45 min cardio interval training
With one day off!
I have been going to the gym in the morning before work, and once I get into a routine, it works so much better for me! Now I have no excuse that I’m feeling lazy after work. And usually I tell Fiance to force me out of bed and into my car. Let’s see if I can keep this up, but I really really recommend checking out classes and seeing how you like them! They keep me motivated and challenged, and I also can’t just stop halfway through because I feel like leaving haha
Post # 12
I mix it up a lot, but my bread and butter consists of:
Romanian aka straight-leg deadlifts
pull-ups, assisted or (gulp) not
bicycle crunches on a ball
clean and press
I think that hits pretty much all the major muscle groups quickly and efficiently, and builds the kind of functional strength you need to be strong and healthy. If you’re new to it you should ask a trainer or a knowledgeable friend to show you the correct technique.
I lift once or twice a week, but I also bike, do yoga, run sprints, and play ultimate frisbeeeeeeeeeeeeeee on all the other days.
Post # 13
I’ll also put a plug in for the elliptical – I think it’s alright, as long as you do it at a high level and a high speed for a long time. When I’ve been hurt in the past and couldn’t run or basically do anything, I managed to stay in okay cardiovascular condition thanks to swimming laps and the elliptical.
Post # 14
Open the fridge, close the fridge, sit down, bring plate to dish washer.
Repeat above several times a day!
Jusssst kidding! I stay pretty active all day, cleaning, cooking, errands, animal chores, etc.
I walk every day for about a half hour-hour and go for a run with the pup every other day.
I live very close to the beach, so an hour of body surfing or boogie boarding is lovely.
I do the at home weights system using laundry detergent bottles and 50 pound dog food bags.
We have a free gym in our gated community , open 24 hours. I try to find a quiet time and do intervals at the treadmill and arms/legs/abs rotation. but I can’t stand the gym so its rare.
Post # 15
Before I got pregnant I tried to get to the gym about 3x week. I would do at least 30 minutes on the elliptical (I’m not a runner, so it was something similar to running I could do without getting cramps or my lungs hurting!), sometimes try for an hour, but I’d also try to get a certain amount of miles in that time – I aimed to go 1 mile in less than 15 min each time, most of the time I was did 12 min miles, and would aim for 3 miles each session.
Then I did sit ups on the pilates ball, 50-100.
For strength, I did a series of arm weights, 10 reps each side for about 20 minutes, jumping rope was a good workout for me, and then doing leg strength training of somekind. Like the one where you sit and start with your knees at your chest, and push your legs into a straight line (I did this on 30lbs to start with).
I also loved the classes at the Y, it helped keep me motivated. Latin hip hop, body step, turbo kick, yoga etc really helped me! I’d cool off on the elliptical or some sort of strength training after the hour long classes though.
@7SEVENJ9: We quit our gym membership just because it was getting so expensive, and we have netflix so I want to do the workout videos on instant play, but we have no room in our tiny apartment! I’ll be so happy once we buy a house and I WILL have room to work out!
Post # 16
I walk to and from work (2 miles each way) Monday-Friday
Gym 3-4 times a week: 45 minutes or 600 calories on the eliptical, whichever comes last. Followed by 10 minutes of weight resistence for my arms, legs and butt and 5 minutes of stomach exercises.
I compliment that with a mostly vegetarian diet.