Recently joined a gym after nearly 10 years...

[Rosscow]

So, after a near 10 year hiatus, I've joined a local gym to get back in shape.

I'm not horrendously out of shape, but I'm 34 now and I get the feeling that if I don't address the slide into middle aged laziness soon it could be too late!

I walk the dog every morning and play golf every weekend, but other than that I don't do much exercise other than gardening, etc (we have a big garden!).

So it's a nice little independent gym, only £30 odd quid a month and it's less than a 10 minute drive. All new Sports Art equipment, etc.

This is what one of the fitness guys has me doing currently:

6 minute fast walk warm up @ 4mph
25 minute elliptical cross trainer - resistance level 3, with a stroke rate of around 65 per minute
7 minutes pinnacle trainer, with a stroke rate of around 65 per minute
4 sets of 10 ab machine @ 40kg
4 sets of 10 chest press @ 40kg
4 sets of 10 pectoral fly @ 35kg
3 sets of 9 lat pull down @ 40kg
4 sets of 6 independent shoulder press @ 30kg
4 sets of 10 leg extension @ 30kg
4 sets of 10 leg pull @ 30kg
5 minute walk warm down @ 3.5mph

And I must admit I feel pretty good just after 4 sessions (I've increased the above slightly from what I started on).

Anyone have any thoughts on the above or exercises/machines that you think I should do in addition to the above?

I'm 6'2" and around 14st 5lb.

Cheers!

[Riley Blue]

Good that you feel good if you see what I mean. I started a cardiac rehab exercise program a couple of weeks ago after not being well enough to exercise for quite some time and I love it!

Up until about five years ago I went to a gym three times a week but illness (prostate cancer, arthritis and blocked arteries) stopped all that. The cancer has been 'zapped' (radiotherapy), the arteries dealt with (three stents) and since I've been able to exercise again my joints have loosened up - on Monday morning, for the first time in over a year, my right hip was giving no pain, so that at our Monday afternoon gym session I was able to push myself harder than I ever expected with no discomfort at all.

You probably can't imagine what a difference this has made to me but for the first time in ages I feel optimistic and this afternoon was able to go for a half-hour walk at a brisk pace without wheezing and grimacing with pain. I am, by the way, 66 so not exactly 'old'.

[Nezquick]

Rosscow said:

6 minute fast walk warm up @ 4mph
25 minute elliptical cross trainer - resistance level 3, with a stroke rate of around 65 per minute
7 minutes pinnacle trainer, with a stroke rate of around 65 per minute

I wouldn't be doing these too long.....quite simply because you'll get bored very easily.

Rather than these, I'd look into doing some HIIT work instead - check out YouTube for ideas but essentially, this is High Intensity Interval Training. i.e. you go all out for say 30s or 1m and then have 10s, 20s rest or whatever....rinse and repeat for 20 minutes. You'll get far better results than just doing cardio for 40 minutes, and it's more enjoyable.

[Rosscow]

I'll look into the HIT, thanks!

Still enjoying myself though, already feeling much better! And weights/time/resistance levels on all machines are going up by the week.

[Frenchda]

Machines will also eventually get boring. If you are in for the long haul then free weights are better. Start with some like Starting Strength or Stroglifts (good app) and take it from there.

[C0ffin D0dger]

Nezquick said:

I wouldn't be doing these too long.....quite simply because you'll get bored very easily.

Depends if the view is good to distract you, i.e. plenty of lycra clad females

[egor110]

Instead of using the machines why not go outside for a run then head back to the gym and do the weights or vice versa.

Once your doing 3 miles you've then opened up the option of doing sat morning park runs.