Just started the gym, really struggling
Discussion
Hi all,
First time posting in Health Matters so go easy...
I'm 19 years old, and I'd say fairly unfit. I'm not overweight per-se, if anything people usually say I'm quite skinny.
Not weighed myself recently, but noticed I'd been accumulating a bit of beer belly over christmas etc and decided to join the gym.
I started a couple of weeks ago and I've been really struggling with it so far. I tried going on my way home from work each day, but that's turned out to be the busiest time for it. I've never really used a gym before but have a basic understanding of equipment and how to use it through school, but because of my limited understanding I hate struggling when the gym is packed and people are potentially waiting for the machine I'm on. I changed my routine and decided to start going from 9pm til 10pm - the last hour before closing when the gym is quietest.
I thought the best plan would be to do cardio until I've lost the little weight I've recently put on, however I'm really struggling with the treadmill. Its an electric one and I just cant seem to keep my pace consistent, so I end up moving forwards and backwards constantly. I try and persist with this for a while but I usually end up holding the bar which I understand is a bit of a no-no.
I'm fine with the exercise bikes, so have been using them a decent bit, but always end up trying the treadmill again with the same results.
Anyone got any tips for how to get into it a bit more? I really wanted to enjoy the gym and get into a routine but I'm struggling.
Also any ideas how to maintain my pace a bit better would be good.
Cheers!
First time posting in Health Matters so go easy...
I'm 19 years old, and I'd say fairly unfit. I'm not overweight per-se, if anything people usually say I'm quite skinny.
Not weighed myself recently, but noticed I'd been accumulating a bit of beer belly over christmas etc and decided to join the gym.
I started a couple of weeks ago and I've been really struggling with it so far. I tried going on my way home from work each day, but that's turned out to be the busiest time for it. I've never really used a gym before but have a basic understanding of equipment and how to use it through school, but because of my limited understanding I hate struggling when the gym is packed and people are potentially waiting for the machine I'm on. I changed my routine and decided to start going from 9pm til 10pm - the last hour before closing when the gym is quietest.
I thought the best plan would be to do cardio until I've lost the little weight I've recently put on, however I'm really struggling with the treadmill. Its an electric one and I just cant seem to keep my pace consistent, so I end up moving forwards and backwards constantly. I try and persist with this for a while but I usually end up holding the bar which I understand is a bit of a no-no.
I'm fine with the exercise bikes, so have been using them a decent bit, but always end up trying the treadmill again with the same results.
Anyone got any tips for how to get into it a bit more? I really wanted to enjoy the gym and get into a routine but I'm struggling.
Also any ideas how to maintain my pace a bit better would be good.
Cheers!
If you want to run, join a running club. It's easier than struggling on the treadmill. Most running clubs have beginners groups so you won't be paired up with Mo Farah on your first session.
Going to a gym with no plan or any idea what to do is the quickest way to start hating doing keep-fit!
Going to a gym with no plan or any idea what to do is the quickest way to start hating doing keep-fit!
SHutchinson said:
If you want to run, join a running club. It's easier than struggling on the treadmill. Most running clubs have beginners groups so you won't be paired up with Mo Farah on your first session.
Going to a gym with no plan or any idea what to do is the quickest way to start hating doing keep-fit!
Yeah, I never run on treadmills only outside, in the winter I use other cardio machines if it's too wet or dark to make me want to run outside.Going to a gym with no plan or any idea what to do is the quickest way to start hating doing keep-fit!
It's much easier pacing yourself when the ground below you isn't moving on it's own!
Decide what you want to achieve and then have some personal training sessions. They'll assess where you're at and what you need to do to achieve your goals. Your only job then is to stick to that plan they give you. Alternately, if running is your thing, forget the gym and get out and do it. You'll be out in the fresh air and have changing scenery to stop it being so boring.
I actually started because I planned to bulk up a bit, but quickly realized losing a little first was probably a good idea. I'd been planning to just divide the 1 hour sessions into 3 20m blocks for cardio on different machines for a month or so then start trying to bulk up a bit.
I feel I'd probably be better running outside, although I reckon if I don't get into a routine of going to the gym I'll struggle to keep it up.
I feel I'd probably be better running outside, although I reckon if I don't get into a routine of going to the gym I'll struggle to keep it up.
If you want to bulk-up don't bother with running. I used to do loads of running and it made me really skinny, so I stopped. I'm a light build so I'll never be "bulky", per se, but I have a far better physique as a result of doing weights. The stuff I learned in the PT sessions, combined with a high protein/low fat diet, are making the difference.
Largely what has been alluded to above and why I go running / hate gyms (busy when I might want to use one). Instead go running three times a week, cheap, you can go whenever suits, it gets you out in the air, and it gets you fit.
Download the Couch To 5k (C25K) podcasts of the NHS website, get a pair of running shoes (£50+), get some basic running clothing (you'll need tights and a jacket to keep going through the winter) and just do it.
Download the Couch To 5k (C25K) podcasts of the NHS website, get a pair of running shoes (£50+), get some basic running clothing (you'll need tights and a jacket to keep going through the winter) and just do it.
Hi
Just wanted to provide a steer on things you maybe hadn't considered.
The various components of fitness and health are interactive: it's no good running a 5k in under 18min or rowing 2k in sub-7 if you're constantly fighting a hamstring injury for example. Don't thrash yourself - moving well is not a punishment. Be consistent and aim to finish a workout feeling worked, but happy. Think of your training as an opportunity to develop the way you move.
If you follow this principle you'll greatly reduce your chances of injury as well as increasing enjoyment of each session, and each training phase.
All movement involves a degree of technique: it's worth keeping in mind that poor technique will eventually lead to injury when combined with repetitive movement, or high loads. This is true for running, rowing, weightlifting, everything. I can't overemphasise the benefit of good coaching. I second the idea of getting personal training, but would point out that many 'personal trainers' do not know their @rse from their elbow.
I'd strongly suggest you find and pay for a few sessions with a coach who has Uni-level sports qualifications - sports therapists, UKSCA-accredited coaches, and the like. I had a look at your profile - your location suggests Glasgow would be doable, I'd think these guys could take good care of you:
http://www.hampdensportsclinic.com/
Could be worth giving them a ring and seeing what they can do in terms of making an assessment of where you are and what you want, and producing a good plan.
Alternatively you could search the UKSCA website for a coach in your area. UKSCA accreditation means that generally you are dealing with people who have a decent understanding of anatomy and physiology, and the interacting elements of movement and fitness. There are good and not so good coaches like any profession, but certainly this is much better than taking your chances with some of the PTs I've seen at work in various gyms up and down the country.
http://www.uksca.org.uk/find-a-coach.asp
Finally, I'd advise you treat running with caution initially. It's an excellent exercise, but one that seems to predispose to injury especially in beginners. Technique is of huge importance, so if you do run outside (which is much more fun), keep your loops short to begin with, run on grass and gravel, and stop running once you feel your form break down. It's well worth taking a warm top so you can walk home if needs be.
If you're strongly minded to run (as opposed to mixing up your CV training on the rower or the bike) consider joining a club as suggested above. Any strong athletics / running club will have access to a decent coach who can guide you on your form. Membership is usually pretty cheap, and the atmosphere is great for motivation.
Hope this helps.
Luke
ETA - Couch to 5k is a great program, it's got a lot of people fitter, but not sure if or how it addresses the form issue. You could certainly combine it with advice from a running coach.
Just wanted to provide a steer on things you maybe hadn't considered.
The various components of fitness and health are interactive: it's no good running a 5k in under 18min or rowing 2k in sub-7 if you're constantly fighting a hamstring injury for example. Don't thrash yourself - moving well is not a punishment. Be consistent and aim to finish a workout feeling worked, but happy. Think of your training as an opportunity to develop the way you move.
If you follow this principle you'll greatly reduce your chances of injury as well as increasing enjoyment of each session, and each training phase.
All movement involves a degree of technique: it's worth keeping in mind that poor technique will eventually lead to injury when combined with repetitive movement, or high loads. This is true for running, rowing, weightlifting, everything. I can't overemphasise the benefit of good coaching. I second the idea of getting personal training, but would point out that many 'personal trainers' do not know their @rse from their elbow.
I'd strongly suggest you find and pay for a few sessions with a coach who has Uni-level sports qualifications - sports therapists, UKSCA-accredited coaches, and the like. I had a look at your profile - your location suggests Glasgow would be doable, I'd think these guys could take good care of you:
http://www.hampdensportsclinic.com/
Could be worth giving them a ring and seeing what they can do in terms of making an assessment of where you are and what you want, and producing a good plan.
Alternatively you could search the UKSCA website for a coach in your area. UKSCA accreditation means that generally you are dealing with people who have a decent understanding of anatomy and physiology, and the interacting elements of movement and fitness. There are good and not so good coaches like any profession, but certainly this is much better than taking your chances with some of the PTs I've seen at work in various gyms up and down the country.
http://www.uksca.org.uk/find-a-coach.asp
Finally, I'd advise you treat running with caution initially. It's an excellent exercise, but one that seems to predispose to injury especially in beginners. Technique is of huge importance, so if you do run outside (which is much more fun), keep your loops short to begin with, run on grass and gravel, and stop running once you feel your form break down. It's well worth taking a warm top so you can walk home if needs be.
If you're strongly minded to run (as opposed to mixing up your CV training on the rower or the bike) consider joining a club as suggested above. Any strong athletics / running club will have access to a decent coach who can guide you on your form. Membership is usually pretty cheap, and the atmosphere is great for motivation.
Hope this helps.
Luke
ETA - Couch to 5k is a great program, it's got a lot of people fitter, but not sure if or how it addresses the form issue. You could certainly combine it with advice from a running coach.
Edited by MurderousCrow on Tuesday 14th March 19:22
As you say you want be more bulky, you cannot go wrong with a simple 5x5 routine - just concentrating on the main compounds (and no sissy curls or any other waste of time isolation crap). Start off very light, learn the moves and concentrate on form, and work your way up through the weights. At your age, you will increase bulk very quickly (assuming you're eating enough good food), as your T-levels will never be higher than they are now (naturally).
Appreciate all the replies. I had another go last night just before closing time - half 8 til 10 - and the place was empty.
Managed 5k on the treadmill in around 30mins which isn't great, but I didn't mess around with the speed just picked and maintained it.
I hear what you guys are saying about bulking and that the running isn't worthwhile but the problem is that I actually feel unfit. In my work for example I walk up 6 flights of stairs to get to my office and I'm knackered when I get up there. I honestly wasn't expecting to manage that far on the treadmill last night as the stair situation and the fact I've not ran in over a year is making me think I'm quite unfit.
With regards to a few sessions with a PT, I think that's a good shout. I've got a few pals who are into fitness and have used PTs when they first started out so will speak to them about it.
The gym being empty last night gave me a chance to have a go on a few of the machines I hadn't touched before. I downloaded the MyWellness(I think?) app which shows you how to use each machine and keeps track of what I do.
On the injuries side of things, my ankles felt a bit sore after last night but my calves and thighs were fine. I hear what you are saying about not overdoing it though so will take it easy, looking to increase pace a bit gradually.
Managed 5k on the treadmill in around 30mins which isn't great, but I didn't mess around with the speed just picked and maintained it.
I hear what you guys are saying about bulking and that the running isn't worthwhile but the problem is that I actually feel unfit. In my work for example I walk up 6 flights of stairs to get to my office and I'm knackered when I get up there. I honestly wasn't expecting to manage that far on the treadmill last night as the stair situation and the fact I've not ran in over a year is making me think I'm quite unfit.
With regards to a few sessions with a PT, I think that's a good shout. I've got a few pals who are into fitness and have used PTs when they first started out so will speak to them about it.
The gym being empty last night gave me a chance to have a go on a few of the machines I hadn't touched before. I downloaded the MyWellness(I think?) app which shows you how to use each machine and keeps track of what I do.
On the injuries side of things, my ankles felt a bit sore after last night but my calves and thighs were fine. I hear what you are saying about not overdoing it though so will take it easy, looking to increase pace a bit gradually.
Hammy98 said:
Appreciate all the replies. I had another go last night just before closing time - half 8 til 10 - and the place was empty.
Managed 5k on the treadmill in around 30mins which isn't great, but I didn't mess around with the speed just picked and maintained it.
I hear what you guys are saying about bulking and that the running isn't worthwhile but the problem is that I actually feel unfit. In my work for example I walk up 6 flights of stairs to get to my office and I'm knackered when I get up there. I honestly wasn't expecting to manage that far on the treadmill last night as the stair situation and the fact I've not ran in over a year is making me think I'm quite unfit.
With regards to a few sessions with a PT, I think that's a good shout. I've got a few pals who are into fitness and have used PTs when they first started out so will speak to them about it.
The gym being empty last night gave me a chance to have a go on a few of the machines I hadn't touched before. I downloaded the MyWellness(I think?) app which shows you how to use each machine and keeps track of what I do.
On the injuries side of things, my ankles felt a bit sore after last night but my calves and thighs were fine. I hear what you are saying about not overdoing it though so will take it easy, looking to increase pace a bit gradually.
"running isn't worthwhile"... That's not true. You will get fit and leaner by running. You will not put on any significant upper body muscle though. So it depends on what you want to achieve. Managed 5k on the treadmill in around 30mins which isn't great, but I didn't mess around with the speed just picked and maintained it.
I hear what you guys are saying about bulking and that the running isn't worthwhile but the problem is that I actually feel unfit. In my work for example I walk up 6 flights of stairs to get to my office and I'm knackered when I get up there. I honestly wasn't expecting to manage that far on the treadmill last night as the stair situation and the fact I've not ran in over a year is making me think I'm quite unfit.
With regards to a few sessions with a PT, I think that's a good shout. I've got a few pals who are into fitness and have used PTs when they first started out so will speak to them about it.
The gym being empty last night gave me a chance to have a go on a few of the machines I hadn't touched before. I downloaded the MyWellness(I think?) app which shows you how to use each machine and keeps track of what I do.
On the injuries side of things, my ankles felt a bit sore after last night but my calves and thighs were fine. I hear what you are saying about not overdoing it though so will take it easy, looking to increase pace a bit gradually.
If you want to be able to skip up 6 flights of stairs without collapsing then running will be far better than pushing weights. If you want to strut your stuff at the beach, do some weights and core strength.
I'm a bit worried that you don't seem to have any idea of how the machines work. Your gym should have run you through an induction showing you the machines at least - mine does a 1hr session for newbies demonstrating technique and gives a beginners program to follow. It doesn't sound like yours is offering much of a service if they are just taking the money and leaving you to it.
MitchT said:
If you want to bulk-up don't bother with running. I used to do loads of running and it made me really skinny, so I stopped. I'm a light build so I'll never be "bulky", per se, but I have a far better physique as a result of doing weights. The stuff I learned in the PT sessions, combined with a high protein/low fat diet, are making the difference.
You're skinny yet doing high protein and low fat? Why?Can I suggest Freeletics Gym http://www.freeletics.com/en/gym I've been doing it for the last 9 weeks. Stick the app on your phone and pay your subscription for the coach workouts. Its starts you off easy and builds up to a good workout
I found the information here to be a good starting point when I joined a gym.
https://www.nerdfitness.com/blog/the-beginners-gui...
https://www.nerdfitness.com/blog/the-beginners-gui...
Hammy98 said:
I thought the best plan would be to do cardio until I've lost the little weight I've recently put on, however I'm really struggling with the treadmill. Its an electric one and I just cant seem to keep my pace consistent, so I end up moving forwards and backwards constantly.
Try couch to 5k to start off running http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.... you can do it on a treadmill but its much better outside in the sunshine. Once you can run 5k confortably, go along to your local Saturday morning park run.As for the toning/lifting side of things, do the gym do any classes? body weight or general weight ones?
Also 5x5, youtube, reddit, phone apps, ask people at the gym, speak to the trainers etc
Edited by Foliage on Wednesday 15th March 13:41
Gassing Station | Health Matters | Top of Page | What's New | My Stuff