MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
Been meaning to get back into the gym after last being a member of one around 15 years ago when I went for about a year with the brother in law. He was/is massively into it but due to work/laziness I suppose I dropped out. I would join with him again but he lives miles away now so I don't have anyone I could go with to guide me
We visited a local show a while back where my daughter won a competition, the prize was three free sessions in a local gym with a personal trainer.
Had my first visit on Thursday and really enjoyed it, broken in gently with a bit of cardio on a rowing machine followed by some different forms of assisted pull ups on some type of counterbalance machine along with some leg lifts on a counterweight type machine (not sure of the proper names so you will have to forgive my ignorance) along with various other squats/light free weight stuff thrown in.
Left the gym really pleased at how it all went and really enjoyed it, but felt like I hardly did anything. Arms a little tender but nothing serious.
Woke up yesterday morning really stiff, my legs ached like mad and I couldn't straighten my arms. This morning it's worse, I'm waliking similar to C3PO! Obviously did a bit more than I thought/am used to. I don't ever remember feeling this stiff last time round, suppose it's age/fitness related?
I know this isn't unusual as it's my first time back, but is there anything I can do to help me loosen up a bit? I'm out on the bike first thing in the morning and if I still feel this stiff it's going to be a bit awkward to say the least. Obviously going to speak to the PT guy but it's the tail end of next week before I see him.
Feel free to reply with comments such as mtfu etc!
Did you warm up or down?
😆 at the DOMS
You'll be fine btw. Put a bit more into warming up cooling down and ease of the efforts a little in between until your into the swing of things. Only takes a few weeks of regular visits.
Just DOMS. Completely normal for anyone who's not done any resistance training for a while. 2-3 weeks in and it's nowhere near as bad, barely noticeable.
best way round it is to get back in the gym and work thru it as it seems to go away. Mine does anyway
Once you go regularly DOMS goes away and your muscles just feel a bit tired the next day. As for gym work, don't bother with machines, try and get the PT to show you full body exercises just as squats as they are so much better in every way.
DOMS - MTFU
Start doing the big three compounds and you'll really know what it feels like!
DOMS = Delayed Onset Muscle Soreness. Yes absolutely normal and strangely enjoyable 🙂
Stretching will really help both before and after.Also ask your instructor about the foam roller,most gyms have them.Big compound moves give you best returns on effort.Kettlebells are fun and also great for intense cardio.
I always have to go up stairs backwards for a few days if I go for a run after months of not doing it.
I always have to go up stairs backwards for a few days if I go for a run after months of not doing it.
That happened to me when I tried running (for the first time ever) last year. Very sore calf and Achilles tendon on both legs. DOMS wore off after 7 days of walking stiff legged and eating properly 😆
Doms! Just had a read around and it sounds about right.
Tbh it was all pretty tame with promise of the big boys stuff later down the line. Warm up/cool down was done on the rowing machine and some stretching.
Will ask about the rollers on my next visit, thanks!
amino acids ... 🙂
...last being a member of one around 15 years ago...
Nothing creeps up on you as quickly as old age. 😀
idlandTrailquestsGraham - Member
...last being a member of one around 15 years ago...Nothing creeps up on you as quickly as old age.
POSTED 33 MINUTES AGO # REPORT-POST
Belly fat.
I'll throw some caution in amongst all the MTFUs; make sure you're well-hydrated and if the pain continues to worsen and becomes constant, your arms swell a lot & your piss turns brown, get yourself to A&E asap. Look up rhabdomyolisis.
Happened to me when I joined a gym. Already had a good cycling fitness & was used to pushing myself & pushed too hard on the first session. Pain increased over the following week & my arms swelled to a the size I was hoping to get my muscles over the next 6 months! NHS direct advised a trip to A&E. Triage nurse was quite dismissive, but when the doc got my bloods back my CK levels were around 15,000 u/l & they suddenly got worried.
So if I wanted to join a gym would I be better at a leisure centre type gym (cardio, running machines etc)., or a weights type gym? I'm mid 40's and feel the need to lose the gut, tone up and build some muscle before it's too late!
Not looking to fitness from the gym, I can get that from cycling and walking. And what's a reasonable timescale to see any results?
Ta!
I use a boxing gym with a decent weights area. It's pretty quiet, cheap and the have other stuff (tractor tyres, gym rings etc). Results depend on how smart you train!
Try and find a gym with an intro offer, get few coaching sessions to learn correct form on body weight exercises then do at home.
IMO is not worth gym membership just for toning up, unless you need the "gym experience" for motivation, as it can be easy to skip sessions when exercising at home.
Plenty of vids on web, good starter list here
http://en.m.wikipedia.org/wiki/Bodyweight_exercise
Sign up to this too;
http://goldmedalbodies.com/mobile/
They have some really good info/progressions/guides on there.
3 things that really help with DOMS, protein, BCAA's and an ice cold shower on the parts you've been working. When I get home from the gym I have a shower then switch off the heat and just spray whichever muscles I've been working for a few minutes, I find this really helps.
if youre looking to lose the gut, doesnt matter which gym you choose, diet is the key. whatever you do, do it with a calorie deficit and that gut will just disappear 🙂
EDIT: just seen youre looking at building a bit of muscle too. as above, calorie deficit, but a decent weights workout too. you can get that from any gym really, but i prefer the (cheaper) proper 'sweatbox' type gym to the (dearer) 'big gym' where all the housewives go. your choice tho, but the nearest will probably suit you best.