Questions are coming in again so this is from Rhian who has just joined the site and wants advice on using the machines in the gym.
I have responding by telling her to build up gradually and the first month should be about building up slowly, and generally improving your general conditioning. It’s virtually impossible to go into a 6 day a week schedule if you haven’t done anything for some time. Your body will take time to get used to it’s new activities. Also, if you begin too quick, you are putting yourself at high risk of getting injured and will probably lose your enthusiasm very quickly.
So the perfect start for you rhian would be two resistance workouts per week, and two cardiovascular workouts (working heart and lungs more).
I have responded to your comments on my gym based workouts posted some days ago, where you posted your question, and i have given guidance on using the machines you requested, such as the rower, exercise bike, stepper etc. I really think you should really make sure you form on the machines is first class before seriously upping your efforts on them. Proper form on ANY exercise is vital, and i cannot preach it enough.
So on a typical week, i would suggest this (i’m not exactly sure of your current physical condition but i’m playing it safe and taking it slow)
Monday and Thursday-start off with a 10 minute warm up on bike
Aim for 8 repetitions on each exercise, start of just one set of each first week, two the second week and three the third week, keep it there then for a while and aim to increase the intensity of each exercise by adding a little more weight.
In your first 3 weeks, i would finish off with a rower for 5 minutes on the monday (noting your metres pulled), and finish off with the bike for 10 mins on the thursday, noting how many metres you have travelled, should be on the screen in front of you.
Tuesday and Friday
Your own personal triathlon
Depending on current ability and don’t be afraid to finish after 5 mins on each exercise, we all have to start/start back somewhere and the only way is up!
Start off with 10 minutes on bike
10 minutes on stepper/x trainer
Then 7 minutes on rower to finish
This should be more than enough to start with, try and increase intensity each week as you go along, but don’t push yourself too hard for the first 3 weeks. Go along at your own pace and the first month is never time for heroics!
Try and walk every other day on your own, especially the weekend, when there is more daylight and nothing better than fresh air!!
My own personal opinion would be that you could also use the home based workouts seen in my previous posts. They can be just as hard, sometimes even harder, you don’t have to travel from your house and they always get done. Some people on the other hand like going to the gym to get out of the house so totally up to you?
There are also endless outside workouts you can do and i have an endless list of those, so just ask.
The best thing about non-gym workouts is that they are free, you are only competing with yourself and you can tell us all about your progress on here, where others can help and encourage you, including me of course!
Any problems, let me know!