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  • FIRST POST
    • dekaspace
    • By dekaspace 14th May 18, 8:52 PM
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    dekaspace
    Rejoined gym, give me some tips.
    • #1
    • 14th May 18, 8:52 PM
    Rejoined gym, give me some tips. 14th May 18 at 8:52 PM
    As in I know people aren't trainers on here but more a few starter tips.


    I went to mine today and felt overwhelmed as I was just shown round and not how to use machines, im obese and like the treadmill and exercise bike but want to use weights and cardio.


    I did go to a gym last year but only went a few times as it was small and uncomfortable and many of the people there were Eastern European even the staff so if I asked for help I got a blank stare, and it was quite a small gym even though it was open 24 hours)


    However a good thing there was there was paper towels and spray for every machine to get rid of sweat, current one doesn't have this facility so im thinking bring a small spray of something but what (maybe watered down vinegar or is that too horrible smelling) and a cloth as being obese I can sweat heavily.


    Just after some newbie advice really.
Page 3
    • dekaspace
    • By dekaspace 19th Jun 18, 2:03 AM
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    dekaspace
    I think thats looking at it the wrong way, I wanted to go to session when I am at my peak energy as in not after a long day at college (Get up at 7 not home to 6) Not make a booking when im unsure I can make it on time due to other commitments etc, right now I go at random purely due to availability like I was at relatives last week for a few days, had job interviews one week.


    I haven't on purpose done anything more risky, and im minimising risk by the times when it was scorching hot the other week minimise time there, one day was so hot even with every window open in gym I was stopping myself from fainting, in the end instead of 1 workout I went downstairs and spent 10 minutes on bike, waited 15 minutes then went back upstairs when it cooled a little, spent 10 on treadmill, then went to another bike spent 10 on that, then a cool down on treadmill for 5, another day when it was cooler and I went earlier I spent over a hour (not counting breaks) between bike and treadmill as the cooler air made it easier.
    • NeilCr
    • By NeilCr 19th Jun 18, 6:23 AM
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    NeilCr
    As I said you find reasons for not doing things.

    In your OP you state that you haven't been shown how to use the machines and you felt overwhelmed. Lots of people on a thread where you asked for advice have said get an induction and a programme. I am not sure that you do know how to safely use the machines.

    Book the induction - and go. It doesn't have to be at peak energy time - just find a time when you have no other commitments. If something comes up then you can change the booking - or, even better, as long as it is nothing too important, say you are already have this in the diary.

    This is your health we are talking about. So stop pfaffing and make a small effort for one induction of, what, 30 minutes. And yes I realise you have to get there and back too. But, it has to be worth it.
    • dekaspace
    • By dekaspace 19th Jun 18, 6:07 PM
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    dekaspace
    I don't know how to safely use certain machines but I have been to multiple gyms in past over the years and I used to own a exercise bike till I downsized properties 3 years ago,



    I am quite insulted at being told im "pfaffing" you don't know what I planned to let you know I planned to have the induction next week since I have only this week finished college, I would of thought going 2-4 times a week to gym was making an effort, if anything acting like its not will destroy my confidence and stop me going.



    Don't forget I am autistic, I like to have a certain stable set time, cancelling things distresses me.
    • NeilCr
    • By NeilCr 19th Jun 18, 6:18 PM
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    NeilCr
    I am sorry you feel that you have been insulted. It certainly wasn't intended that way but you seemed quite happy to give various reasons for not going to such an important thing. And, it is important.

    I know you are autistic and I get the cancelling issue (I have experience of working with and interacting with people with autism).

    I am glad you will be going to the induction next week. Do let us know how it goes.
    • dekaspace
    • By dekaspace 20th Jun 18, 6:50 PM
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    • 4,253 Thanks
    dekaspace
    I am sorry you feel that you have been insulted. It certainly wasn't intended that way but you seemed quite happy to give various reasons for not going to such an important thing. And, it is important.

    I know you are autistic and I get the cancelling issue (I have experience of working with and interacting with people with autism).

    I am glad you will be going to the induction next week. Do let us know how it goes.
    Originally posted by NeilCr

    Thanks well the point was at most I overthink things but I have a logical mindset as per the disability, it came across as focusing on the negative when to me I could of put of joining at all, or waited till after I left college next week to start instead I joined and did things slowly until I can spend more time at gym I also planned it this way so I could spend a short time warming up so to speak so when I have my induction the PT can plan a longer term thing rather than just be told spend time on treadmill and bike.


    Also I was worried that if I planned the appointment days after I first started it would panic me too much, so went to treadmills to gain a bit of confidence before I met the PT so I don't feel overwhelmed.


    I am meant to be getting a free 2 month at my local leisure centre too from local disability group so will have the choice of two to go to, the local leisuire centre is literally 4 minutes away by bus and 4 minute walk from bus stop, and has a swimming pool it has a bad rep part from it needing updating and being a bit run down but for a freebie its good.
    • AlexandLauren
    • By AlexandLauren 21st Jun 18, 2:37 PM
    • 93 Posts
    • 56 Thanks
    AlexandLauren
    its been little over a month now.....how you been getting on? managing to keep on top of your bad eating habits? noticed any weight loss?
    • NeilCr
    • By NeilCr 29th Jun 18, 7:28 AM
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    NeilCr
    How did the induction go?
    • laticiagibson
    • By laticiagibson 10th Oct 18, 12:32 PM
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    laticiagibson
    A good diet with proper exercise will help you a lot.
    • heartbreak_star
    • By heartbreak_star 10th Oct 18, 12:46 PM
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    heartbreak_star
    Spam reported.

    HBS x
    I believe in ordinary acts of bravery, in the courage that drives one person to stand up for another.

    #JC4PM
    • annandale
    • By annandale 10th Oct 18, 10:46 PM
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    annandale
    I dont know what xercise for less are like (I used to work at pure gym), but the reason that they do not have spray and paper towels is to keep the costs low. The PTs are supposed to clean the kit if a gym does not have the spray and towels

    Also, again, only from my experience at pure, no, they don't make everyone have an induction but that is because some people are seasoned users and do not need one.

    If you ask for one they should give you one. Also, again if it is anything like the system at pure, the PTs will do you a gym programme but you may need to pay

    My local council gym is 34.99, you must have an induction and gym programmes are free.

    Pure is 15.99 and you pay 15 quid for a programme, it is still cheaper over the year to be a member of pure and places like xercise for less than be in a lot of council gyms.

    I did loads of inductions when I worked at pure. Its pretty much impossible to say what you should be doing without seeing you and knowing how conditioned or deconditioned you are but I would say even if you do have to pay 15 quid or so, get a gym programme done

    Im aware Ive missed posts and not read all the way through, if you have a 2 month freebie at the council gym you should be able to get a gym programme done for nothing.

    I would say, make sure you are eating plenty of fruit and veg, keep hydrated and weigh your food. Use my fitness pal and track your steps, your eating cals and your exercise cals

    Loads of people underestimate what they are eating and over estimate their exercise cals.
    • annandale
    • By annandale 10th Oct 18, 10:52 PM
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    annandale
    Theres minimal or no supervision in the council gym I go to as well. After someone has an induction they are pretty much left to it. The same in pure gym although if I saw someone on a gym floor doing something dangerous (if I were staff), I would say something.

    And even in the gym induction you only have time to show certain machines and in peak times you can hardly get on them.

    People are far more likely to injure themselves in a group fitness class than being on a bit of gym equipment if they do not know how to work it properly and if someone really does not know how to work the kit then its sensible that they go for an induction. At pure the majority of people I saw for inductions did not know how to work equipment, newbies if you like, the people who did not need an induction were people who had been using gyms for years and knew exactly what they were doing.

    You sign a parq online when you join gyms like pure. You cant sign up without signing a parq.
    • Pollycat
    • By Pollycat 11th Oct 18, 1:29 AM
    • 20,898 Posts
    • 56,285 Thanks
    Pollycat
    Just to point out that the OP started the thread back in May and hasn't been back for months, despite a request for an update (post #47).
    • Sibz
    • By Sibz 12th Oct 18, 9:59 PM
    • 44 Posts
    • 19 Thanks
    Sibz
    As in I know people aren't trainers on here but more a few starter tips.


    I went to mine today and felt overwhelmed as I was just shown round and not how to use machines, im obese and like the treadmill and exercise bike but want to use weights and cardio.


    I did go to a gym last year but only went a few times as it was small and uncomfortable and many of the people there were Eastern European even the staff so if I asked for help I got a blank stare, and it was quite a small gym even though it was open 24 hours)


    However a good thing there was there was paper towels and spray for every machine to get rid of sweat, current one doesn't have this facility so im thinking bring a small spray of something but what (maybe watered down vinegar or is that too horrible smelling) and a cloth as being obese I can sweat heavily.


    Just after some newbie advice really.
    Originally posted by dekaspace
    If its a budget gym don't expect any help from staff unless you're willing to pay extra for personal training.

    If its a small independent gym - then tell the staff that you need help (don't be embarrassed to ask them - if they're good and care about their job/industry they'll be happy you asked) - if they are unhelpful or uninterested - take your business elsewhere.

    Consider paying a bit more for a local authority gym if you have one near you. Staff at local authority gyms tend to be paid more (and therefore be happier at their work) and most provide free programs as part of that membership - you just sometimes have to ask.
    These staff are the best people to talk to - usually better than class instructors (for qualified advice).

    Be careful about asking for advice online or just following fitness videos, especially if you have any injuries or health issues. Don't just look for someone telling you what you want to hear, find someone properly qualified - and persevere, if you are 'obese' as you stated, then your weight can be used as a tool to help you get rid of it safely and without wrecking your joints in repeated HIIT workouts.
    • Sibz
    • By Sibz 12th Oct 18, 10:22 PM
    • 44 Posts
    • 19 Thanks
    Sibz
    First of all, it sounds as though the OP has got into a cycle of going to the gym - good!
    However, the current diet is pretty bad, so eating a meal (not too large) in the morning has to be a must. Fruit, nuts and cereals, wholemeal toast, poached eggs etc.
    As the OP has told us that they are obese, then running wouldn't be my advised option for cardio, it would be long (5 miles or more) brisk walks, or cross trainer/bike/rower in the gym.
    I wouldn't suggest any type of HIIT at this stage because we don't know the OP's state of health.
    I would also suggest staying away from heavy weights, and suggest that the OP trains for endurance by doing 3 sets of 15 to 20 repetitions of lighter weights. If the OP does this, then try to alternate muscle groups over the course of a week, and always exercise the big muscle groups (Lats, Pecs, Quads) first in the session after warming up, then the smaller groups (Biceps, Triceps, Calves etc).
    Always do a dynamic warmup prior to the exercise session - abdominal rotations, lunges, star jumps, squates etc, then always do static stretches at the end to offset DOMS (Delayed Onset Muscle Soreness) where lactic acid can cause muscle soreness for up to three days.
    Finally, get someone at the gym to give you a proper induction, where they will take you over all the equipment, show you how to use it correctly and safely, take personal details including those about any possible health issues.
    They should also ask you what you hope to achieve, how much weight you want to lose, how many times a week you want to attend the gym.
    They should also be able to create a program for you based on what they have seen you do during the induction.
    Good luck!




    PS - I am a qualified fitness instructor.
    Originally posted by andygb
    Finally someone mentioning the OP's health before prescribing exercise etc.

    Everyone on here means well, and I hope that shows how most people respond to a new person entering a gym or taking up exercise - because THAT is the norm. Not the old mythical stereotype of people picking on the fat person. More than half of the people that go to gyms are fat to one degree or another - and local council gyms tend to be very social places with friendly atmospheres
    • Sibz
    • By Sibz 12th Oct 18, 10:25 PM
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    Sibz
    I suppose it depends what you mean by often.

    Mrs G goes to the gym every day and prefers to lift as heavy as she can. There is no way that you would call her 'muscled up'. Heavy means fewer reps to get the same results and less time working out.
    Originally posted by Gloomendoom
    Amen... women SHOULD lift! When done properly and with good technique women stand to benefit from load bearing exercise more than men do. It helps offset the increased risk of osteoporosis in women.

    Due to the lower levels of testosterone in women they are not prone to bulk like men can, the more common natural response in females is to lean down.
    • Sibz
    • By Sibz 12th Oct 18, 10:31 PM
    • 44 Posts
    • 19 Thanks
    Sibz
    I am afraid that this is a totally different weight training system, which refers to training for strength, instead of for endurance or hypotrophy.
    You certainly do not get the same results as training for endurance, because with strength training the aerobic system is hardly being exercised at all.
    Originally posted by andygb
    That's not a reason not to include it in a training program... especially a progressive one.
    Everyone should do strength training for its long term health benefits, improved mobility, metabolism, injury prevention/joint protection to name a few.
    • Sibz
    • By Sibz 12th Oct 18, 10:45 PM
    • 44 Posts
    • 19 Thanks
    Sibz
    I agree with Pollycat and Andygb re induction.

    However I wonder how 24/7 gyms handle this. For, example, here it appears that you can "opt out" of the induction

    https://247fitness.co/terms-conditions

    And I know that there is minimal/no supervision too. They seem to be pushing the liability heavily on to the member so they can save on staff costs.

    ETA.

    This is the one that has opened locally to me. Induction recommended and mandatory for under 18s and wheelchair users

    https://www.thegymgroup.com/legal/the-gym-membership-rules/
    Originally posted by NeilCr
    It's becoming far more common that PARQ's are not used... As soon as you leave a gym after completing a PARQ that PARQ is out of date... anything can change regarding your health between then and any subsequent gym visit. It has been argued (rightly or wrongly) that filling in PARQs and filing them in a gym desk led to complacency in focusing on gym users health as it was then seen as 'done' - for that system to be competent a new PARQ would have to be completed by each user regularly and also be readily available to any member of staff at any time that user was present in the gym.

    The current practice is that a PARQ is posted on a board for the customer to be aware to notify staff of any issues. It is also now common practice to carry out verbal PARQ screening with any appointment/consultation with customers.

    Inductions can be waived, many people do not want them, and budget gyms simply use them as potential sales opportunities for Personal Trainers that they charge rent to be able to sell PT to their customers. Better value gyms use Inductions as an opportunity to build rapport with customers and make them feel welcome/familiar with the staff and facilities. And to encourage further appointments/a program to maintain custom.

    Budget gyms may seem like a nice cheap option - but for anyone that requires help or is a beginner in a gym environment they're not the best option IMO. I'd hate to charge a customer PT rates for basic information or help they should get for part of a good gym membership, I'd feel like a crook - that said - budget gyms (and many parts of the fitness industry) create an environment where fitness professionals have to be salesmen to make ends meet
    • Sibz
    • By Sibz 12th Oct 18, 10:47 PM
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    • 19 Thanks
    Sibz
    If you haven't had the induction/free PT session then take it asap. You are in danger of injuring yourself if you aren't using the machines properly. They may give you a programme, too.
    Originally posted by NeilCr
    Hopefully.... but be prepared for a sales pitch.
    a 30-40 1 hour PT session will get you a months membership in a gym where a program etc is provided with more support.
    • Pollycat
    • By Pollycat 13th Oct 18, 12:42 AM
    • 20,898 Posts
    • 56,285 Thanks
    Pollycat
    Maybe the OP isn't going to the gym anymore.
    Still logging on, still posting but not adding to this thread.
    • RyanEzio
    • By RyanEzio 22nd Oct 18, 8:47 PM
    • 46 Posts
    • 49 Thanks
    RyanEzio
    45 mins free weights, 20 mins machines....3- 4 times a week.
    Ryan
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