Ask MetaFilter questions tagged with gym and health

If nothing else it feels good...

PuppetMcSockerson — Thu, 14 Mar 2013 05:28:07 -0800

There is a steam room at my gym and I am considering putting it to use. Please tell me as much as you can because I have no fregging clue what I am supposed to be using it for or what I am supposed to do while I steam. I work out every morning before work (5 days a week), doing cardio and strength training. This morning after my work out I went and sat in it for a bit for the very first time. It felt really nice and relaxing, especially after my big workout and since I'm coming off a pretty bad case of DOMS in my quads (damn you, squats!). The steam seemed to loosen things up and my legs are feeling pretty good, though that could just be from my workout. I am considering using the steam room more regularly. I don't know a whole lot about them, though.

1. What are their benefits?
2. What should I be careful/wary of?
3. How long should I spend in there?
4. How often should I do it? Is steaming after my workouts (5 days a week) okay?
5. Do you just sit and chill? Meditate? Count the tiles on the floor? What do people usually do while they steam? (Am I overthinking this?)
5. What are your personal experiences with them?

In case it matters, my gym recently built a brand new facility so everything is new. Even when we were still in the old building they were always very diligent in keeping everything is extremely clean, well maintained and they were/are really good about keeping things in excellent repair.

Help me get the body I want in 8 weeks

Megami — Mon, 17 Sep 2012 02:19:42 -0800

MeFi fitness gurus, point me to the best 8 week fitness plan Starting in November, I have access to a fairly good gym (mainly used by military personnel) and want to really whip myself in to shape.
I'm 36, 170cm tall, weigh 65kg and have a small waist, DD bust and large hips and saddle-bags.
I currently have a diet I am happy with (vegan, very little alcohol, I rarely eat sweet stuff), and will be running 5K or more five mornings a week, plus walking/hiking or mountain biking most weekends.
So I think diet and cardio are okay. What I am looking for is an 8 week gym routine where I can absolutely 'smash' myself into shape: trim the lower body flab, perhaps flatten the tummy a bit and add good upper-body definition. I would want to go really hard for that 8 weeks (spending hours in the gym if need be) then maintain it afterwards. I am not new to gym-going, but am finding it hard to find a good, intense routine on the internet that looks like it would work. Any suggestions most welcome.

I need tips on bodybuilding while going to college full time and working part time.

Parh6512 — Thu, 06 Sep 2012 10:07:36 -0800

I need tips on bodybuilding(specifically bulking up) while going to college full time and working part time. I live on my own and have no cooking experience. Im looking to get into weight lifting and looking to add some muscles. I have been lifting since past 7 months regularly. But I don't seem to be making any progress at all. One of the things Im lacking is my diet. I really have been slacking off with my diet. I eat outside at least once a day since I live on my own and have no experience in cooking (Im Indian). One other reason I eat outside a lot is I goto college full time(Engineering major) and work part time. Per week I spend about $70 eating outside which seems a lot and that's just one meal /day. I've just given up eating healthy because I don't have time to cook all my meals. have no cooking experience as I have been fed my whole life and I come from a vegetarian family so I started eating meat (chicken/ turkey) just few years ago. I don't eat beef. Another thing is, since Im used to eating, Indian food, I don't like things that have no taste to it.

My gym routine in the past 7 months has been 5 x a week. I hit every muscle every week. For example:

Mondays - Chest and Triceps
Tuesdays- Back
Wednesday - Cardio
Thursday - Shoulders and Biceps
Friday - Legs

So Im looking for any advice/tips I can get from you guys who maybe more experience then me. Even though, I have been working my ass off in the gym, I made little to no progress.

What's the best route to weight loss at the gym?

zarq — Wed, 21 Mar 2012 22:00:27 -0800

So, I've joined a gym. Now what do I do? I joined a gym this morning. NYHRC, to be exact. Have had memberships to other gyms before, but eventually canceled because I didn't go consistently enough to justify the dues. This one has a large branch right near my office, so I figure I can set up a routine in my schedule.

I need to exercise regularly and lose weight. So my question is, how can I make the most of this membership and effectively lose weight (by reducing fat / slimming down) through exercise? Can you recommend a realistic regimen for someone who until now has not exercised regularly or consistently and is a bit of a sedentary couch potato?

If you were like me once, can you please share what worked for you?

Preventing Bulky Arms

AngryLlama — Thu, 28 Apr 2011 08:03:00 -0800

Workout Question - A few years ago I went away from my cardio-only gym routine and added in weight lifting. I did chest press, lat pull downs, shoulder press, etc. I'm a girl, btw. I lost a little weight but now my arms are bulky, not super muscly but just bulkier and sometimes they don't fit in my shirts. I enjoy lifting weights but I feel conflicted about it if my arms are going to continue to get bigger and bigger. My question is - how do I continue to lift weights without my arms getting bulkier and bulkier? I would like to also make my arms less bulky if possible.. Are push-ups a good option?

Am I doing this whole healthy thing right?

stormygrey — Tue, 15 Mar 2011 13:07:42 -0800

My lifestyle has gone through some major flux in the last couple of months and I need some advice/guidance/reassurance from others who are trying to be their healthiest every day. A couple of months ago, I reintroduced cardio into my life. Then I quit smoking. Then I started cooking and eating primarily vegan and now I am lifting weights a couple of times a week. Great, right?

The thing is, it feels weird like a temporary fascination or daliance, but I really want to live like this. I don't want it to be a diet or a plan to get "beach ready!" or any of that bs. I want to be healthy. Years and years of doing the yo-yo have conditioned me to check the scale constantly, like there will be an end point! There is something in me that is unsatisfied, but I think that's the smoking part of the equation. I want something to make me feel better the way a cup of coffee or a smoke or something sweet used too, but I can't put my finger on what would satisfy me. So, hivemind, reassure me and help me figure out the ins and outs of this.

1. I really have no idea about this whole vegan thing. I've never been much of a meat eater, but I think I feel better without the dairy. What are the nutritional "biggies" I should be aware of? Like how do I make sure I am getting enough calcium or B12 or other things I may have no idea about.

2. I work out a lot and unless I'm eating a lot of prepared soy protein bars, I don't think I get hardly any protein anymore. What are some easy, hopefully not prepared ways to get some protein back? (I am not actually a vegan, so once a week or so, I'm eating Greek yogurt w/ honey for breakfast, but I should probably eat protein a lot more often!)

3. In the long run, how much structured exercise did you find made you feel your best? For me anyway, that means enough to feel happy and fit, but not so much I am exhausted or starving or the amount is defining my life rather than enhancing it.

Any other little bits of anecdata would be great. I just want to do this and do it right. I've lost almost 50 lbs in the last 18 months or so and I want this change to stick and not just fly away when something stresses me out or I hit some arbitrary made up number.

Gain muscle but keep the six-pack?

Anonymous — Sat, 03 Apr 2010 12:24:46 -0800

What's the best way for me to gain a bit of muscle, without losing my six-pack? I'm skinny and would like to fill out a little bit. I keep getting advice that I have to eat a lot in addition to working out. The next part is silly, but please bear with me: I like having a six-pack. What are your personal experiences with going from skinny to athletic while trying to keep your ab definition? I'm a guy.

How many pounds of muscle are needed to squat 200lbs?

Vorteks — Fri, 05 Mar 2010 11:49:26 -0800

For every pound of weight that I can squat, I have X pounds of muscle. What is the value of X? Hypothetical situation, and for my own curiosity only:

What is the approximate ratio between total body muscle, and maximum squat weight (one rep)?

Of course, I realize there are a lot of variables in the muscle weight/strength equation. Different types of muscles have different relative strengths. Leverages plays a key, and is affected by body size and the relative position of the various parts. Muscles can be made up of different types of fiber, the weight of the rest of a person's body is being lifted too, so that's a factor, etc. I'm just trying to get a ballpark figure for the strength of muscle.

So, to give a specific scenario:

If a person can squat 150 lbs for one rep today, and 12 weeks from now is able to squat 200 lbs, about how many pounds of muscle will that person have put on during those 12 weeks?

Assume that the person was doing something similar to Strong Lifts 5x5 - squats, deadlifts, bench press, overhead press, inverted rows, and pull ups, or some similar combination of full-body strength workouts.

You can also assume that any muscle weight gain would be proportionate for the entire body.

Can this question be answered? Does anyone have any data points at least? If enough people reply with their maximum one-rep squat weight, body weight, and body fat percentage, I might be able to figure it out from that. Of course, a tested "rule of thumb" formula is preferred.

You'd think this would be an easy thing to Google, but I've had no success so far. Thanks Mefites!

I'm looking for a good set of free weights for my apartment. Any suggestions?

decrescendo — Sat, 19 Dec 2009 15:15:21 -0800

I'm looking for a good set of free weights for my apartment. Any suggestions? I'm looking to buy some free weights to use in my apartment. Does anyone have any recommendations?

I've seen PowerBlocks advertised before but I've never seen them in person.

Anyone have any ideas?

Or should I just finally suck it up and go to the gym? I seem to be avoiding that for some reason. I feel like I want to be a little more in shape before I take the gym plunge. Is that stupid?

Help us design a fair exercise competition!

bristolcat — Mon, 27 Apr 2009 13:27:46 -0800

Help us design a fair exercise competition! My cousin and I have both decided to put an effort into incorporating more exercise into our daily life. Instead of working toward some kind of tangible reward, we agree that competition would be a good motivating factor.

We are both women at nearly the exact same age (27) with very similar physical builds and goals. Our chosen exercises include a variety of things including bicycling, running (C25K), strength exercises and "leisure exercises" such as golfing or walking the dog.

In the past, we have tried doing a competition based on cumulative minutes spent at the gym, but this turned out to be somewhat lopsided when we found we had different levels of activity going head-to-head, such as forty minutes of walking and light strength exercises versus thirty minutes of intense cardio.

We like to record our efforts on a shared Google spreadsheet. How can we "score" our activities fairly? Would it make sense to have different tiers of exercises worth different points? What would the tiers be based on - something such as calories burned per hour?

In summary, we are looking for a way to compete for fitness based on effort, rather than weight-loss or achievements. Have you had a similar plan that was successful? How can we make this as fair as possible?

Thanks in advance!

Machine Workout Plan

Citizen Premier — Tue, 21 Apr 2009 15:19:40 -0800

Please provide me with a twice-weekly gym machine workout so I can fill out this form (pdf). I had a great workout schedule last year when I took weight training classes at college, but I don't have the sheet any more, and I'm looking for a replacement.

Don't worry about cardio, I've got that figured out.
Thanks!

Help me work out my gym routine .

handee — Tue, 11 Nov 2008 16:59:22 -0800

I am getting to the end of my weightloss programme (62lb gone, 9 to go before healthy BMI), go to the gym 3+ times a week, and am wondering if I should consider optimising the gym part for something other than calorie burn. Exercise geeks, please read the more inside and give me some advice... Right now, a long gym session is 30m X-train, 15-30m stepper, 5m hand bike and 5m row, with 240 varied (straight, each side, legs up, sets of 30) situps twice a week for core stuff. I've been upping the "levels" and I now do the step and X-train on "hills" setting about level 12 so (looking over the shoulders of others) I figure I'm quite fit. But I don't do weights. The 5m on handbike and row is because I find them really boring, so I do short on high resistance rather than anything longer. Maybe once a week I swim a km breast stroke. Should I introduce resistance training? Why?

My aim is to be fit and to keep fit and to generally be healthier - I'm not interested in building bulk, and I'm not training for any event. I'm sort of worried about getting in a rut, but I quite like what I'm doing now.

Using the rowing machine for resistance training.

arha — Tue, 11 Nov 2008 13:27:55 -0800

How much of my resistance training can I replace with 15 minutes/session on the rowing machine? I have come to the conclusion that I despise the weight machines at the gym for a variety of reasons. I have been considering replacing the majority of my resistance training on the machines with 10 - 15 minutes on the rower.

My question is, what muscle groups am I missing out on here? Is this a reasonable substitution? I have access to free weights and I don't mind working with them to make up for any shortfall.

I was coached in rowing for a couple of years so assume I have good form. My goals are toning up and improving my fitness level rather than weight loss at this point.

Why should I not run after lasik?

krautland — Tue, 02 Sep 2008 08:20:04 -0800

Why should I not run after lasik? I finally signed up to get (femto) lasik later this month and the docs told me not to go running/working out for two weeks after getting the procedure. I forgot to ask them why.

any ideas?

90 Days Of Pumping Iron

Spurious — Sun, 01 Jun 2008 14:59:32 -0800

How fit/strong/muscular/healthy can I get in 3 months? For a reason I will not go into, I want to get fit/strong/muscular/healthy etc... by September 4th. Needless to say it is a BIG reason.

I am a 175lb, 20-something male. I have a BMI of 25 (borderline of healthy and overweight). I do not get any exercise currently.

Realistically, if I go to the gym for 1.5-2 hours 4 days a week with 1-2 hours of soft cardio 3 days a week and ate right, just how fit/strong/muscular/healthy could I get in 3 months? (obviously without drugs)

Bonus Filter: Any tips on starting out?

I'm starting everybody else's new years' resolution in May... help?

twiggy — Tue, 06 May 2008 17:59:22 -0800

I've just signed up for a gym membership for the first time in my life... Due to metabolism, I'm not fat, but I'm still really out of shape... what should I start with? I signed up because there was a huge discount for this place's grand opening and I really should be getting exercise. However, the reason I can afford it is because of the discount. That means I can't really pay for personal training sessions (something like $75 a piece)...

I'm pretty thin, save for my belly which is finally starting to grow ... guess I'm finally old enough that the metabolism is slowing down...

I've lived a sedentary lifestyle for years now, with office jobs that have had me behind a computer all day, and my main hobby being poker -- yay for more sitting!

My main goals are to just be in healthier shape and to hopefully trim down this weird belly that's sitting on a skinny dude's frame. It would be nice to bulk up, but right now that's tertiary to the other two goals.

Some questions:

1) I imagine I'd puke if I tried to run a mile in less than 8 minutes right now. Pathetic, but probably true. What exercises should I start with? Do I want to focus on cardio 'til I'm in decent enough shape to run a couple of miles -- then add in the weightlifting? Or should I rotate between them both right away?

2) I've been having mildly annoying lower back pain when I bend down that gets better, then comes back, then gets better, for the past 8 weeks or so. It's not enough that I've gone to a doctor, because it seriously only hurts a little bit. However, does this make doing cardio stuff before seeing a doctor a stupid idea?

3) My diet isn't terribly unhealthy. However, any recommendations in this realm if I'm looking to eventually get rid of this belly? Is diet even relevant beyond "burn more calories than you take in"?

What's recommended to consume right after a work-out ?

hboogz — Fri, 25 Jan 2008 13:31:10 -0800

What should i consume immediately after a work-out ? If i'm not a fan of powdered protein ? I've heard that consuming a high-glycemic carbohydrate after a workout is idea -- could anyone give me feasible ideas of this ?

Preventive Medicine

MrMulan — Tue, 22 Jan 2008 11:22:02 -0800

Why don't insurance companies cover or help cover gym memberships? I have had multiple jobs, and exactly 1 offered $300 if you went to the gym for a certain number of times every quarter.
Is it the insurance company that offers the benefit or the employer that needs to insist on it? (and probably pay a premium for the privilege)

Are there any reasons insurance companies shouldn't do this, or have the bean counters (accountants) already crunched the numbers, and figured out that the cost involved in running the program, tracking the participants, and issuing the reimbursements does not result in lower health care costs?
But then aren't the few companies who offer it (Cigna?Oxford?) not meeting their fiduciary obligations to their shareholders? Or are their bean counters using a different accounting formula to show a savings to the company in reduced health care costs?

Help me find a good personal trainer!

hazyspring — Tue, 11 Sep 2007 16:52:37 -0800

How do I find a good personal trainer? I have read other posts on this and I feel like I need more info. I would like to lose about 40lbs, the right way, through exercise and diet. I feel like getting a personal trainer could be really helpful, especially because weights are so intimidating to me. But, I have used two personal trainers at two different gyms, and they were not that good. I mean, one was barely interested in what she was doing. The other ended in this really awkward sales pitch that was ridiculous and really turned me off. He also didn't even know my name or ask me what I wanted. The gym I am currently using (and really like) LA Fitness have a bunch of guys who all look the same, it doesn't seem very personal at all to me.

I really want to find someone good, and preferably a woman. Any suggestions? Also, I'm looking for a person in central NJ.

Build me a home gym.

unSane — Fri, 16 Mar 2007 10:48:20 -0800

What's minimal but sufficient equipment for a home gym? I'm building a house and have space to put in some gym equipment. You can see the space here.

I want to put in as little equipment as possible, but I don't mind paying for something that's going to work really well. (If Apple made a gym I'd buy it).

The obvious choices are a decent spin bike and a set of weights, plus an exercise ball (which I already have), but I wonder if there are better choices, especially for the resistance element? I really hate free weight training/lifting with a deep deep hate and much prefer the machines you find in gyms.

Bonus points for equipment which is actually fun and enjoyable to use. More bonus points for equipment which the wife and kids will want to use. Even more bonus points for links to specific things I should buy!

My main sports activities are mountain biking in spring/summer/fall and snowboarding in winter. The gym is targeted at health/weight rather than performance though.

Back to the gym with a bad back

stavrosthewonderchicken — Sun, 11 Mar 2007 20:49:22 -0800

Can anyone offer advice for going back to the gym after a back injury and six months of downtime? I hurt my back at the gym more than six months ago. It turns out I had some long-term damage to three discs in my lower back due to compression, and that contributed to the eventual blowout. There is no rupture, but there is some disc compression.

Unfortunately none of the doctors or therapists I was seeing for a while after I blew my back out speaks any English, and so I have nobody to ask about advice for getting back into shape now that I'm itching to do so. I've gained back a fair bit of weight in the last six months (from my more-or-less optimal weight of about 95kg back up to about 110kg -- I'm not obese, but I am a large lad all 'round), and I want to get back into fighting trim, and strengthen my back and core muscles. I'll be heading back to the gym in a few weeks -- planning for three sessions a week, 90 minutes or so, probably, with some walking/hiking on the weekends.

I had been going to the gym regularly for a couple of years before the injury and had gotten into the best shape of my life, so I'm reasonably familiar with the equipment and gear.

Advice for things to do, and things to avoid, in terms of equipment or exercises, as I get back into it? I'll take all advice with a grain of salt of course, since I know most of you aren't doctors, but will take all advice with thanks.

Help me find a health club

punkfloyd — Fri, 07 Jul 2006 10:24:46 -0800

Are there any websites where consumers review and rate health clubs in the U.S.? I am looking to join a health club want to find a website that has reliable, impartial consumer reviews. Google/Yahoo search results are jammed with pay-per-click garbage. Please help me weed through the junk!

At the end of my rope

rentalkarma — Fri, 16 Jun 2006 19:10:35 -0800

I'm looking for a gym, health club, or obstacle course in Baton Rouge, Louisiana that has a rope climb. I'm a reservist in the Army, and I'm going to Air Assault school. One of the obstacles on the zero day confidence course is a rope climb. (You know, a rope that you climb up, like in middle school in gym class.) I'm looking for a rope to practice on.

Schools don't seem to have them anymore. I can't find a gym with one. There are no Army bases nearby. You'd be surprised how difficult it is to find a rope to climb.

Help me, Ask MeFi. You're my only hope.

Help me tweak my exercise routine so I lose weight

huskerdont — Wed, 24 May 2006 08:24:55 -0800

Fitnessfilter: I keep putting on (muscle) weight while exercising. I want to stop this. Two months ago, I started a workout regimen that includes daily visits to the gym for approximately 75 minutes each. I spend a half hour daily doing weight training (free weights & machines) and 45 minutes spent in a combination of stairmaster, rowing machine and exercise bike.

The kicker: In those eight weeks, I've *gained* 4 lbs. I eat a healthy diet and avoid soda, beer and most processed foods, so I'm assuming the weight gain is muscle mass.

Now, I'm on the large side. 6'3, 230 lbs. I'm trying to lose weight after 6+ months of neglecting to exercise due to long work hours and family issues. But rather, it seems like the exercise routine I'm doing is causing me to gain weight.

How do I tweak my routine to up the weight loss quotient?

Constucting a super efficient home gym..

stormygrey — Thu, 11 May 2006 11:23:05 -0800

What would you put in a small home gym? I have a 6 x 7 area that I am going to use as a home gym. I am fantasizing about all the lovely things I could include.

I am interested primarily in healthly living and being strong enough to live a full life, as opposed to bulking up or running a marathon.

What would you include ?