Ask MetaFilter questions tagged with health and gym

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 ?

Are Precor EFX Machines really as effective as the calorie readout tells me?

mule — Fri, 17 Feb 2006 17:44:26 -0800

Are Precor EFX Machines really as effective as the calorie readout tells me? I regularly use a precor EFX machine at the gym and am constantly amazed at the amount of calories it says I'm burning. (eg. 450 kCal in 30minutes). From what I understand this is equivalent to running at a very decent pace for an hour. The reason I question this is because there's no way I could work of that amount of cals/min on any other machine or method without falling over in about 5 minutes. On the EFX my heart-rate and breathing are increased but not to the equivalent of even running on a treadmill for 5 mins at 5mph (I'm a crap runner btw).

At the begining of my workout I always put in my correct age and weight.

Is the EFX telling me the truth? If not, what would be a more accurate way to measure energy expenditure?

Help me get my booty into shape, without killing my knees!

barnone — Sun, 12 Feb 2006 12:18:37 -0800

What qualifications should I look for in a personal trainer? What do the ACE certifications actually mean? I'd like to hire a trainer for a few sessions, but I really don't want to hurt myself or hire a nut. Please help me sort through the options! I've had some substantial health issues in the past few years. I'm now in a place where my apartment has a gym, I'm healthy enough to exercise on a regular basis, I'd like to lose some (fat) weight and build muscle, lower my BMI, increase cardio capacity and generally not hurt myself doing it. I know that I can do some of this on my own, and I have, but I'd like someone to kick it up a notch and show me some safe ways of working out without aggrevating my problem areas (knees, mostly).

So, I've started looking into local personal trainers - but they have a bewildering amount of acronyms, bogish-looking qualifications and fitness mumbo-jumbo on their sites and ads. I don't know anyone who uses one in the area, so I can't ask for personal recommendations; even then, I'd like to know what *I* should be looking for in a trainer. What kinds of questions should I ask them? What is a good qualifying degree or program, if there is such a thing? I've seen people hire trainers who push them too far too fast, resulting in an injury, and then physical/mental set backs as they recuperate. I'd like to avoid that -- how do I find a well-trained trainer?

More specifically, if I may, I found someone that looks relatively decent with the following qualifications: "Three certifications from the American Council on Exercise (ACE): Personal Trainer, Lifestyle & Weight Management Consultant, Clinical Exercise Specialist. Also certified by the American Academy of Health, Fitness & Rehabilitation Professionals (AAHFRP) as a Medical Exercise Specialist." Does that mean anything?

I'm in Durham, NC if anyone wants to recommend a local trainer, but I'd really like to learn how to differentiate among the options for the future, as well. My left knee and my back thanks you in advance, dear MeFites!

Ech, you're giving me a coronary!

Kololo — Mon, 16 Jan 2006 23:34:49 -0800

The "new, state of the art" cardio machines at my gym always tell me my heart rate is unreasonably high (170 beats per minute) even though I'm working at a level where I can still maintain a breathy conversation. Occasionally, the machine will say my heart rate is something totally wacky, like 220. The readout is never unrealistically low, always just scary high. It happens across both the treadmills and the elliptical machines, and on each machine of that type that I've tried.

Are these machines all crap, or is there something really scary going on with my heart?

(I'm a 29 year old woman in the low end of 'kinda in shape-ish' - I can jog comfortably for about 3km.)