Gym membership 101
August 9, 2020 4:42 PM Subscribe
Assume I know nothing about belonging to a Gym. I have just signed up to a fabulous new facility opening next week. I'm an outdoor person, but it's a miserable cold winter. I love to cycle and run, but I fear my running days are past given hopeless knees and a diagnosis of CIDP and I have numbness in my feet and legs, and increasing effort to move them in the way I should. Cycling is OK once I get started, although I have little strength and am in the lowest gear on the flat much of the time. When it's cold I find it hard.
I have also (nearly) doubled my body weight. So kickstarting my metabolism by building muscle is a priority. A dietician / doctor has adjusted my diet by adding food and meals a month ago and I am steadily shedding weight.
We are luckily in a little CoVid safe bubble, in Canberra the capital of Australia, and Gyms are allowed to open. Normally I live the perfect life, six months here, and 6 months in Italy, meaning I have an eternal summer, however this year is different.
I have infusions every 28 days and am pretty mobile now, and 'think' of myself as a runner / athlete despite my relatively reduced activity. My gym membership includes everything - programmes are yet to be put up, but I want to get bang for my buck. From my previous experience, I am hopeless at things requiring co-ordination, have poor balance and core strength, and am enthusiastic, if not early in the morning.
Hit me with you best tips and hints for workouts, strategies, and what I need to go to the gym (by pushbike or moto). I'm clueless and keen to get going.
I have also (nearly) doubled my body weight. So kickstarting my metabolism by building muscle is a priority. A dietician / doctor has adjusted my diet by adding food and meals a month ago and I am steadily shedding weight.
We are luckily in a little CoVid safe bubble, in Canberra the capital of Australia, and Gyms are allowed to open. Normally I live the perfect life, six months here, and 6 months in Italy, meaning I have an eternal summer, however this year is different.
I have infusions every 28 days and am pretty mobile now, and 'think' of myself as a runner / athlete despite my relatively reduced activity. My gym membership includes everything - programmes are yet to be put up, but I want to get bang for my buck. From my previous experience, I am hopeless at things requiring co-ordination, have poor balance and core strength, and am enthusiastic, if not early in the morning.
Hit me with you best tips and hints for workouts, strategies, and what I need to go to the gym (by pushbike or moto). I'm clueless and keen to get going.
Make it a regular part of your day. In my case, I get dressed for the gym when I wake up and head off as soon as I've finished my coffee. It's on the schedule, the day is pre-arranged to accommodate gym time, I'm already dressed: it makes it hard not to go. That's what works for me. Or at least that's how it was in the Before Times. Find what works for you and your day so a trip to the gym isn't an intrusion on your day but instead has its own space in your day.
When you're at the gym, doing your routine, work until you're almost spent. Once it stops feeling good, quit. Your goal is to, at most, be just a little bit sore the next day. If going to the gym becomes associated with boredom, or discomfort, or frustration, you're less likely to go back. You want your time at the gym to make you look forward to going the next time.
Similarly, any part of your routine that you find boring or uncomfortable or frustrating, stop it. Find a substitute that you find more pleasurable.
Finally, know yourself. It sounds like you know what you like and what you don't like. Let that be your guide to activities and bits of your workout routine. But you know you're going to have to work on your core strength, right?
If your gym offers it, it might be a good idea to engage a personal trainer for a few sessions, specifically to evaluate your needs and develop a routine for you to follow when you're working out. (Or at least that has worked for me. I'm good at following a routine, especially if I got to help devise it, but don't expect me to do the research and design my own routine. I'd rather rely on an expert.)
posted by DrGail at 5:23 PM on August 9, 2020 [2 favorites]
When you're at the gym, doing your routine, work until you're almost spent. Once it stops feeling good, quit. Your goal is to, at most, be just a little bit sore the next day. If going to the gym becomes associated with boredom, or discomfort, or frustration, you're less likely to go back. You want your time at the gym to make you look forward to going the next time.
Similarly, any part of your routine that you find boring or uncomfortable or frustrating, stop it. Find a substitute that you find more pleasurable.
Finally, know yourself. It sounds like you know what you like and what you don't like. Let that be your guide to activities and bits of your workout routine. But you know you're going to have to work on your core strength, right?
If your gym offers it, it might be a good idea to engage a personal trainer for a few sessions, specifically to evaluate your needs and develop a routine for you to follow when you're working out. (Or at least that has worked for me. I'm good at following a routine, especially if I got to help devise it, but don't expect me to do the research and design my own routine. I'd rather rely on an expert.)
posted by DrGail at 5:23 PM on August 9, 2020 [2 favorites]
The last gym I belonged to came with one free session with a personal trainer to set up a program. Are you sure this isn’t some thing your gym provides?
(Seconding the rowing machine and cycle. You will also probably want to add some gentle weight training to start with.)
posted by The Underpants Monster at 5:29 PM on August 9, 2020
(Seconding the rowing machine and cycle. You will also probably want to add some gentle weight training to start with.)
posted by The Underpants Monster at 5:29 PM on August 9, 2020
Go to the gym regularly. Even if all you do is take a shower and sit in the sauna. Then it’s a habit of going and once you’re there, well maybe you could exercise just a bit.
posted by kerf at 5:46 PM on August 9, 2020 [3 favorites]
posted by kerf at 5:46 PM on August 9, 2020 [3 favorites]
I really enjoyed the High Intensity Interval Training Classes that were offered at my gym. The instructor would demonstrate modifications for exercises (like if you have sore knees do a squat instead of a squat jump) and there were a range of people in the class from the very fit to the very unfit so I never felt awkward doing my own thing. Took HIIT classes at two different gyms and the experiences were similar.
Never thought I would like that sort of thing and never did any sort of exercise classes for 36 years of my life. If you haven’t tried any classes I would give it a whirl.
posted by MadMadam at 7:18 PM on August 9, 2020
Never thought I would like that sort of thing and never did any sort of exercise classes for 36 years of my life. If you haven’t tried any classes I would give it a whirl.
posted by MadMadam at 7:18 PM on August 9, 2020
Don't neglect stretching/flexibility type training. In my own experience, getting gains on flexibility takes longer than cardio or strength. Things like body balance (if your gym has that or equivalent) and yoga will also help with core and balance.
I also like these classes because you can do a fair bit of them literally with your eyes closed.
posted by pianissimo at 8:39 PM on August 9, 2020
I also like these classes because you can do a fair bit of them literally with your eyes closed.
posted by pianissimo at 8:39 PM on August 9, 2020
Join the YMCA. Options in Tuggernong (which took the opportunity for a pool reno and is reopening the pool end August), the new Stromlo location (opening this Saturday), Gungahlin, running clubs, sailing club, classes, personal training.
posted by quercus23 at 2:26 AM on August 10, 2020
posted by quercus23 at 2:26 AM on August 10, 2020
Agree with the suggestions to work with a personal trainer at first. You may have orientation sessions included in your membership as well. This will help you familiarize yourself with equipment and spaces and the trainer can help you set goals so you’re spending your time there efficiently. Then you could continue to work with them or you may find you’re confident enough to move forward yourself.
posted by stefnet at 5:06 AM on August 10, 2020
posted by stefnet at 5:06 AM on August 10, 2020
Working with a trainer is important. A good trainer will want to know what your goals are and will design a program the help you accomplish those goals. They will also want to know any limitations you may have and not only work around them but help you overcome them.
posted by tman99 at 6:08 AM on August 10, 2020
posted by tman99 at 6:08 AM on August 10, 2020
Some gyms offer long term locker rentals, which can be nice if you want to store shampoo/ gym shoes and such or don't want to carry a lock. You might want to wear sweatpants/ track pants since in the USA, at least, gyms are highly air-conditioned. I agree that it is helpful to have a routine and accountability that comes from regularly scheduled personal trainer sessions or group fitness classes. I think a cycling/ spin class would be a good first group fitness class since you are already familiar with biking, and instructors shouldn't care if you are doing your own thing. (This may be USA-specific advice, but if you plan to wear cycling shoes, you might want to check which cleat type the cycles at the gym have). Also if your schedule is flexible you may want to try going to the gym/ attending classes at different times/ days, because different times will probably have different "vibes."
posted by oceano at 9:18 AM on August 10, 2020
posted by oceano at 9:18 AM on August 10, 2020
When last I belonged to a gym, the elliptical machine was my best bet for knee-friendly cardio. I'm not expert enough to champion it over a rowing machine or bike, but even switching among them might help you avoid plateauing.
posted by troywestfield at 11:09 AM on August 10, 2020
posted by troywestfield at 11:09 AM on August 10, 2020
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The key is interval training. Use the fact that high gears are hard to your advantage and think of them as resistance exercises for your metabolism. Start in the highest gear and pedal as long as you can, even if it’s only ten or fifteen seconds. In weightlifting terms, it’s tour one-rep max. Then rest for 30 seconds. You can rest longer if you need to, but as I understand it, the metabolic benefits are greater with shorter rest intervals. Then shift into a medium heat and go as long as you can. Aim for a minute, but 30 seconds is fine too. Then another rest. Then another 0:10-0:15 in the high gear. Rest, then another minute in medium gear. Rest again, then shift into the lowest gear and go for like ten minutes for cardio. After that’s done, do another set of resistance intervals.
posted by kevinbelt at 5:19 PM on August 9, 2020 [1 favorite]