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Beginner August 2003

Gym goers- how do I know I'm doing enough?

Dot., 17 January, 2009 at 20:20 Posted on Beauty & Wellbeing 0 3

I've joined several gyms and always left after a short period as the plans that were writte for me were always too intensive and I was too embarressed to admit it. However I've got that sorted now and have an excellent trainer who understands my health issues and has written a great plan for me for the next 6 weeks. It obviously has a lot of room to change things - up speeds, weights, inclines etc but I've stuck exactly to the plan twice now.

First time I felt that I was really pushing it. I felt dizzy twice and had to ease off on the speed on teh treadmill (I was only walking too!). However I had a bad bout of flu over Christmas and was still suffering with a few symptoms of that.

I swam mid week too.

I went again today and again stuck to the plan. I've come away feeling like I haven't really had a work out. I just feel really relaxed.

So, bearing in mind that I intend on working out 3 times a week and swimming once and that this will literally be the only excercise I get all week, what sort of feeling should I be aiming for at the end of the session? Should I feel a little heavy in my muscles? Should I ache a bit the morning after? Or is it right to feel uplifted, relaxed and ready to go again straight away?

I want to lose weight but my first goal is to make it a habit and to increase my muscle tone to reduce the arthritis pain.

I can ask the trainer again but would prefer to get a few ideas on what is considered a normal after gym feeling..

3 replies

Latest activity by Dot., 18 January, 2009 at 19:03
  • hodgeysplodgy
    Beginner January 2008
    hodgeysplodgy ·
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    Firstly, I would like to congratulate you on your amazing health regime and hope you maintain it . You can do it...you can !

    I wish I could advise you. I have a treadmill at home and that is all I use, BUT, I have managed to lose 5 stone ! and I did it too quickly because I would regularly feel dizzy too. Just brief moments but I found that I was overdoing it and at the same time dieting too much. So, I now have everything under control.

    When I first started I would feel a bit sore in the legs and sometimes stiff too in the arms the following day, BUT..this was countertacted by what I can only describe as being like an adrenalin rush. I would often get a ' second wind' after 40 minutes and it would spur me on to continue going for a full 90 minutes, sometimes even more !

    Now , I do just an hour but the feeling I have is one of mild euphoria . When you stop your heartbeat is still rushing and the adrenalin is flowing and after my shower I feel very very good

    So, in my experience, I tend to lean towards the feeling of being uplifted and raring to go but I am sure everyone's physiology is different. I think you'll only really feel stiff if you do too much and strain. They used to say " no pain no gain" but I think this is not really the right thing.

    I don't know if I have answered your question and hopefully some of the others here will come back with a better answer but I do wish you luck and keep at it !!...go for it girl !!

    Hugs

    Jools

    xxx

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  • SophieM
    SophieM ·
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    When you're doing cardio, how hard you work depends on what you want to achieve.

    Your long sessions should be at a gentle enough pace that you'd be able to hold a conversation.

    Your hard sessions shouldn't leave you gasping for breath, but you shouldn't be able to talk during the fast bits.

    Weights-wise, you should work to fatigue - ie by your last rep, you should definitely not be able to do another.

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  • Consuela Banana Hammock
    Consuela Banana Hammock ·
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    I do a Body Pump class twice a week and after this I usually feel nicely exercised but not shattered - I feel like I've worked and I ache slightly.

    I also have two sessions a week with my Personal Trainer and after these, it's as much as I can manage to walk down the stairs to the shower and the thought of driving home! Obviously I'm fine once I've had my shower but once I get home, I hit the armchair and I rarely move. Absolutely shattered beyond belief.

    Sophie's explanations of how you should feel during exercise are spot on. My PT asks me to rate how I feel on a scale of 1 to 10. We usually start around 6.5-7 and then by the time I get to 9 - well I can't actually speak - I sort of look at her as if to say "I'm dying here and you want me to talk?!" and then she knows I'm working at my optimum. ?

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  • D
    Beginner August 2003
    Dot. ·
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    Brilliant, thank you.

    I think I need to up the weights as I'm not quite at the fatigue point with all of them but the cardio seems to be spot on.

    Superb, thanks again

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