MOSAT
Recycles dryer sheets
- Joined
- Oct 5, 2016
- Messages
- 77
Just please don't be this person.
I did it- The scariest part was walking in there. I have a gym phobia, I have no idea why- maybe its the modesty thing. I feel like most workout clothes are one step above underwear, and while I probably don't look terrible, I'm very self conscious about it. Also a TOTALLY foreign environment. The two guys working at the gym- a former marine and another guy, were astounded that I'd never used any of the machines before. After I did some cardio- they decided (LOL- somebody needed to) that I would do legs today, so we did. It was kind of fun. Yoga Monday night, back at the gym on Tuesday. More cardio and we're doing arms. I think. I learned lots of interesting things- I did get tired of asking dumb questions. Anybody know what my target heart rate should be when doing cardio?
https://www.active.com/fitness/calculators/heartrateUnderstanding your Target Heart Rate
It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
I did it- The scariest part was walking in there. I have a gym phobia, I have no idea why- maybe its the modesty thing. I feel like most workout clothes are one step above underwear, and while I probably don't look terrible, I'm very self conscious about it.
I did it- The scariest part was walking in there. I have a gym phobia, I have no idea why- maybe its the modesty thing. I feel like most workout clothes are one step above underwear, and while I probably don't look terrible, I'm very self conscious about it. Also a TOTALLY foreign environment. The two guys working at the gym- a former marine and another guy, were astounded that I'd never used any of the machines before. After I did some cardio- they decided (LOL- somebody needed to) that I would do legs today, so we did. It was kind of fun. Yoga Monday night, back at the gym on Tuesday. More cardio and we're doing arms. I think. I learned lots of interesting things- I did get tired of asking dumb questions. Anybody know what my target heart rate should be when doing cardio?
I go to a fairly nice gym because it's a free perk at my place of employment. The last year or so, I've been thinking about whether I really want to *pay* for a gym membership after retirement. I decided the answer was, "no," so I started to look for gym classes that don't use a lot of expensive equipment. Rather, I've been focusing on classes that rely mostly on your own body weight for exercise.
The best classes for 'body weight' exercise are: Pilates (mat style), Yoga (many different styles), and "Core" workout classes. If you go to those classes for a year, you can usually remember your own routine and you can quit the gym membership. You might want to buy yourself a good jump rope too. Ever since I started jumping rope, I've had tons of energy for other things (jogging, dancing, etc.)
I hope you didn't push it too much. Muscles release toxins when you have DOMS (delayed onset muscle soreness), a.k.a., sore muscles a day or so after lifting.
https://en.wikipedia.org/wiki/Rhabdomyolysis
Rhabdomyolysis is a condition in which damaged skeletal muscle breaks down rapidly. Symptoms may include muscle pains, weakness, vomiting, and confusion.There may be tea-colored urine or an irregular heartbeat.Some of the muscle breakdown products, such as the protein myoglobin, are harmful to the kidneys and may lead to kidney failure.
I go to a fairly nice gym because it's a free perk at my place of employment. The last year or so, I've been thinking about whether I really want to *pay* for a gym membership after retirement. I decided the answer was, "no," so I started to look for gym classes that don't use a lot of expensive equipment. Rather, I've been focusing on classes that rely mostly on your own body weight for exercise.
The best classes for 'body weight' exercise are: Pilates (mat style), Yoga (many different styles), and "Core" workout classes. If you go to those classes for a year, you can usually remember your own routine and you can quit the gym membership. You might want to buy yourself a good jump rope too. Ever since I started jumping rope, I've had tons of energy for other things (jogging, dancing, etc.)
Mark Rippetoe is one of the best strength coaches in the county. Again, his focus is on compound lifts which will benefit you a lot more in the long run that some of the less effective things you see being done in many gyms. As to trainers, not all trainers are created equal. I see far too many allowing their clients to sling the weights around instead of slow deliberate movements with correct form. Time under tension is your friend. And has been mentioned do not under-estimate what can be done with body weight exercises alone (push-ups, squats, lunges, and planks).I think this guy is fairly smart - https://startingstrength.com - he advocates three main lifting exercises: squat, deadlift and bench press. %X% sets with increasing weight. Women should be lifting heavy weights, too, especially to help with bone loss prevention. I would get a trainer to teach you the exercises and then 3x weekly do the workout.
I would also augment with some HIIT - I do a spin class for 30 min 3x weekly.
I was not happy with my trainer though. He pushed for me to come back a couple times that week before my blood test came back normal. I don't think he even knew what rhabdo was. Needless to say, I quit working out with him.
I have a new outlook regarding working out. All 4 of my brothers worked out several times/week, 2 of them were runners as well as weight lifters. They loved to share their strategies and different machines/weights/running techniques etc.
Fast forward today. Oldest brother had 4 (both hips twice) hip replacements. Severe shoulder issues. Next oldest brother, knee replacement and looking to a hip replacement. Has lots of joint/muscle pain, takes lots of muscle relaxers, ibuprofen.
Next oldest brother, hip replacement and severe back issues. Lots of medicines. Neck issues that are inching towards surgery. Joint pain.
Younger brother, hip replacement (early 50's). Joint pain and lots of ibuprofen.
They must have been doing it wrong. People who lift using proper technique with the right amount of weight and reps don't get hurt from lifting.
I'm 56 and have never once had an injury in 40 years of lifting, and have no shoulder, knee, back, or hip problems. On the other hand, I know several weak people with ongoing back problems...a lot of them are due to carrying too much weight on a weak core.
That's always good to hear! I know many middle-aged weightlifters who don't seem to have problems.
There's probably a number of variables that affect joint health in weightlifters. Poor form and doing harmful lifts can no doubt cause problems.
The shape and mechanics of a lifter's bones and muscles can also cause issues. DH and I both had a curve at the tips of the acromion bones in our shoulders, causing impingements that led to problems mid-life. I wish I'd known that when I was younger. I never had any shoulder pain to indicate a problem, just a little unusual grinding when I rotated my arm a certain way. Also, one of my bicep tendons was frayed and on its way to breaking. I had no pain from that either, so I'm glad I got that grinding checked out!
But it's hard to imagine that years of heavy lifting don't take their toll on the cartilage. When my ortho surgeon pointed out that my shoulder cartilage had thin areas, he said, "We see this in weightlifters." Maybe some people have extra-tough or extra-thick cartilage and are better protected than others, or stop lifting before they notice a problem.
I have been a member of Planet Fitness (PF) for over 10 years. Monday to Friday there are FREE training sessions that any paying member can sign up for to work out with the PF trainer in 1 hour sessions. Sometimes there are only 1-3 members with the trainer. It’s crazy that some people pay $$$$ to get sone time with a personal trainer. My membership is $10 monthly to work out.I haven't ever been fond of exercise- I have been a runner in the past, but now live where it isn't practical. I joined a Gym that is sort of on my way home from work as that's the only real time I have to do it thanks to the kids' schedules and my own. SO- I know how to use the cardio machines, and I plan to start with those. I'm not sure I've ever used the weight lifting stuff, but after reading Younger Next Year, I get that I need to. So here are the questions:
All I own or have ever owned (in athletic shoes) are running shoes. Is that fine or do I need "trainers" whatever that means. If I do need something different- tell me what I'm looking for please.
There are a million machines in there. They assured me they'd show me how to use them properly, but how do I know WHICH ONES are important? Any website references would be great, because I'm confused. There are so MANY. How do you tell?
The goal here is to be fitter. Don't need to lose weight, and don't want to be noticeably more muscular. I like goals- what should my goals be- i.e., how do you track progress here, and what should I expect?
I think I want a heart rate monitor- got any recommendations?