I need some advises from people who are used to go to the gym and do some training on the machines.
I had my appointment today with a trainer to make a routine. I told him I wanted to go back in shape. I am doing swimming every day since a week now. I love it. I signed up for class as well as I can get bored fast (especially on the machines).
I feel like I have been misguided on the machines in general. I know it is hard work, I've been there before but I am very concerned on the weight he gave me on each machine.
I have to workout every part of my body, and in general, the machines weight he puts me on are between 30-50 kilo. I have to do 3 x 20 on each of them and for many, I am lucky if I am able to go to 5....
I just did a few times while he explained to me how each machine works and I am absolutely exausted and in pain... I know it is no pain no gain but I am just wondering if it could be a bit to much and I could get injured...
By the way, I am 58 kilos for 167cm.
P.S: I was there in a friend who tried to get pregnant and she got similar routine for similar bady shape like me. I am concerned for her health too as she can be pregnant and do this workout??
I would think that it depends on your starting strength. If he assessed you and specifically chose it then I might not be too worried. Although, in my experience, some trainers just give you a basic workout and only refine it when you go back and say what you want. I'm fairly strong (or was when I went to the gym regularly) and 30-50kg sounds very heavy even for me - it's essentially the weight of a small person.
I was told before (and I'm open to be corrected on this) that when you do set based exercises they should be at an intensity/weight so that by the time you reach the final set that you're struggling a bit but still able to complete the set; then when you feel that it's getting easier then you either increase the number per set or the weight that you're using.
Personally, I gave up using the machines because I found free-weight exercises more effective. I had to wait ages for two girls who kept taking turns on the abs machine and I couldn't get a turn so I decided to do some situps instead. I was fairly fit at the time and worked out 3-4 times a week but I still ended up with a sore tummy after a few situps and couldn't laugh properly for 2 days!
If that's all the reps that you can perform at those weights then they are far to heavy. You are paying him for the training so just tell him it's to heavy ....... I presume your not going in for Miss Universe!!
Personal lessons have also taught me cleaning up your diet will get you into far better shape than shifting weights. There is no point toning if you can't see anything for fat.
Good luck and I hope you achieve what you are after.
If you want to firm up and build a bit of muscle :
Adjust the weights so that you can do 2x15 but only just. Then move to the next machine in your routine and do 2x15 on that one too. Once you've done them all go back to the first and do as many out of the last 1x15 set that you can. Don't worry if you can't do them all, or even more than 5!
If you can't complete the 2x15 but are close, then write down the weights and do the same next time - you might get up to 2x15 then. If you did them easily then up the weight slightly for the last 1x15 and make a note to increase it next time. If you can't get anywhere near 2x15 then drop the weight even by half and try again.
If you just want to tone a bit and sweat :
Stick to 3x20 all in one go, with the weight low enough so that you can complete the first two sets quite easily. do the same as above (move around the machines) then finish off. You should be able to do the last 1x15 at least up to 1x10. If not, reduce the weight. If you finish 1x15 without too much difficulty, increase the weight next time.
I do what to firm and build some muscles. I don't need to lose weight but to give my fat as food to my muscle! I found it extremely hard and I can't see the purpose of doing those machine with the amount he gave me while I can do only a few repetition...
I do know the muscle has to ''break'' to build up, maybe it is his idea? I told him it was VERY hard, but his answer was that his job was to push people to their limit! This guy is not my personal trainer, he is one from the gym you get when you sign up!
I agree - I never found that machine weight improvements over months translated to real-life improvements in strength, or in physique.
I just use a few free weights, a swiss-ball and body weight and that combined with running has proved much more effective than spending hours in a smelly gym waiting for machines.
This is what the trainer at my gym said. Start with one set of eight (or two sets of eight, if possible), and work up to two sets of 12, with 90 sec rest in between, before increasing the weight.
All the machines at my gym are in lbs, not kgs. For shoulder press (one of my weakest points) I am doing 35 lbs, and probably should move up to 40 lbs (40 year old woman, rather unfit). I started at 25 lbs. I can't imagine doing 30 - 50 kgs.
If you are not used to using machines then it is important to start with small weights so you can strengthen your ligaments.
If you start with heavy weights then you stand a good chance of damaging your ligaments which will take years to heal.
Start with 5 kilo weights for the first 2/3 weeks then move up to weights that you can comfortably do 2*15, after 2 months start increasing the weights.
It is also important to do the reps slowly with correct breathing.
Note; using heavy weights & doing reps in the 8 to 10 range builds muscles.
Using lighter weights in the 15 to 20 rep range builds endurance & fitness.
I recommend you find another trainer; is this one qualified - did you see any certificates?
It tends to be the effort you put in that gives the results. Some folk at my gym plod along on the crosstrainer or treadmill for 30-40 minutes at the same speed week after week. The body gets used to this so you need to change things around to keep it guessing. I tend to follow a HIIT methodology (Hi Intensity Interval Training) which entails me burning the same amount of calories in half the time as some of the folk next to me....it's supposed to speed up your metabolism....I suppose a lot of it is in the head, but I feel good after I have finished and i've done it in half the time!!
This is so wrong i have a personal trainer and he changes my machines every few months i started with a few machines low weights i have to do 2 sets of 15x2 you need to have a drink in between. If you do too much it can be dangerous. Only do as much as you feel like you can mange NEVER try to push yourself too far.
I told him I want to build up muscle, but I don't have the goal to look like Madonna....
To tell you the truth I have no idea what his qualifications are. Beside the fact he has a very nice butt, oups sorry, I meant body and he works for the gym this is all what I know. I am guessing he must have certifications to work there....
I thought so too, imagine, my friends tries to become pregnant and she has the same routine as me.... I asked him about it and he just said pregnant women can do sport too. But I believe she shouldn't do so much hard training if she tries to get pregnant, no?
If they are American machines they will likely be in LBs - if you were to name the gym someone else who goes there might be able to confirm.
Swimming is non-impact cardio exercise - calorie burning might not be its strength - but it doesn't damage joints and works on full body flexibility - especially if you do crawl.
You'll get a higher burn rate by running - rough estimate is 1 cal per hour per kilo per kmh + 10% of that per 1% incline.
EG a 70 kg person running 10kmh for 1 hour will burn approx 700cal.
you really should never be in pain during exercise apart from the burning lactic acid feeling which normally comes from high rep exercises not weights.
being a small time PT in a previous life, heres what i would of done, work out your OMR (one max Rep) weight on each machine.
as im assuming you after toning up while gaining abit of strength, and not so much size.
i would half the OMR and do 2 sets of 15 (or 20) after a proper warm up ofcourse.
at the end you should feel alittle buring lactic acid pain, but its the good pain, not the uncomfortable something is wrong pain.
if thats to easy slowly move your way up. but atleast start at a safe weight that works you also. you shouldnt be straining that much especially in the first month back to weight training, your body needs to get used to processing lactic acid.
and swimming is great, works all major muscle jobs and is good for lung capacity and fitness. while being very easy on joints, etc...
Naturally the weights depend on the movement, the muscle you're training and what you're trying to achieve.
If you can do only 5 reps, that could be quite much in the beginning. Especially in the beginning I would use lighter weights and do more reps so you get used to the movements so you learn how to make them safe.
But naturally after a while you should start raising weights if you want to achieve results. Quite typically heavy weights mixed with low number of reps are for max power as low weights + high number of reps to firm places. When you go below the surface it is actually quite high maths. You can even make aerobic exercises which (properly made) can be a lot more effective than just plain jogging.
Normally I don't actually use any machines, instead I prefer free weights.