Exercising DU'ers.. question

[purr]

I've been starting to go to the gym lately.. I still got baby flab around the abdomen and my thighs are mushy too.. I'm 5'4 116 lbs and I need to tone up.

I've been doing the treadmill for 20 min on various speeds and inclines. What else should I be doing for my abs? Which machine? I'm lost there!! Too many there and I dont know how to use them :(

I went there 6am today, did a mile on the treadmill at 3 & 4 speed and then I went to the machine - did some leg lifts, and then I did some machine where you lift straight up.

Oh.. I also got a big ol hiney :rofl: Hard to believe with my height and weight but its all from the baby nearly 6 mo ago where I put on 40 lbs!

[ScreamingMeemie]

1. Hey, my baby was nearly 7 and a half years ago..and I still have

reminders. I do tummy crunches when I can. :hi:

[purr]

2. What are tummy crunches?

Is it on a machine or just like a reverse sit up thing? My oldest just turned 5 in January.. Time sure flies!

[Puglover]

3. One of the best machines

for your butt is the weight machine (I don't know the name) that you can sling your leg over (one at a time) and either lift sideways, or backwards. You're lifting with your gluts. My family genetically are assless and after a year on the thing I had a butt you could bounce a nickle off..

:evilgrin:

[purr]

5. My hubby has no butt either !!!

Hes also 30 lb overweight - go figure!! Told him he needs to start going with me - thats not healthy at all, but he has no ambition. I seen one of those machines there, I'm going to have to give it a try!

[Callalily]

4. It's always best to

cross train. Right now I'm running on the thread mill lifting weights (hand weights), and rowing.
I would suspect that there are trainers at your gym to give you advice and also to show you the proper way to use the machines.

[purr]

6. I inquired about a trainer and they want an insane amount of money.

Cant afford that AND the membership :( I have to say since I've been exercising I noticed I have more energy and I feel overall better! I need to get the muscles in my back stronger since I have horrible back issues where I go to the chiro 1x a week.

I seen a rowing type machine where you sit on it and you pull the machine towards you - is that the same thing?

[Callalily]

10. I'm surprised

that they don't offer training advice as part of your membership! Anyway . . .
Yes, your description of the rowing machine sounds accurate. We use Concept2 here. I use it for training and row on the water spring/summer/fall. This truly is a total body workout if done properly.
Your strength will come the more you workout. Just take it slow and easy to begin with, no need to hurry.
Good luck!

[purr]

16. I thought it would've been included as well..

I was WRONG!! :)

I liked doing the rower (if thats what it is).. I felt a TON of muscles moving when I used it. Felt like 5 machines in one. I have like no strength - a lot of the machines I dont have any of the weights on. My friend who goes with me laughs and calls me a sissy LOL.

[Patiod]

37. you can really multi-task, SF

running, lifting, rowing and typing on DU all at the same time!!!

[terrya]

7. You might also post this in the Excercise and Fitness Forum

If you haven't already. There's some very knowledgeable people there. :-)

[purr]

8. Didnt know one existed!!

Thanks :hi:

[MissMillie]

9. sit ups and crunches (and yes, you should do both)

also, if there's an "ab nitro" machine, that will work.

Pelvic tilts are also good (doing them on all fours and on your back) (Why do I imagine there's a wisecrack coming.....?)

I recommend a short session with the trainer. Even if you pay him/her just once to show you a range of exercises, it will be money well-spent.

[purr]

17. Pelvic tilts eh??

:) No wise crack here.. just a smirk!

I'll call up the gym and set up an appt with one. Hopefully one will get back to me soon and we can start. Whats an ab nitro machine?

[MissMillie]

35. It's a weight machine

It's like doing crunches, but with added weight.

[Scooter24]

11. Hey there...

You should circuit train. The stomach area is one of the hardest area to tone.

Since your wanting to tone, circuit training is best. My schedule is as follows:

Monday- Aerobics (Rowing)
Tuesday- Weights (Upper Body)
Wednesday- Aerobics (Spinning)
Thursday- Weights (Lower Body)
Friday- Aerobics (Swimming)
Saturday- Off
Sunday- Off

Key is to make sure you maintain aerobic exercise for about 45 minutes keeping your heart rate withing 60%-80% of its target zone. Your maximum heart rate is calculated, 220-(your age). So if you are 30 years old, your max. heart rate would be 190. Now you have to find your heart rate reserve which is (Max. heart rate - resting heart rate). If your resting heart rate is 45, your reserve rate would be 190 (max rate)-45 (rest rate)= 145 (reserve rate).

Now, to find your target zone, you take the reserve rate and multiply it by 60% (0.6) and 80% (0.80) and then add your resting heart rate to these totals which would give you 132 (145 x 0.6 + 45) and 161 (145 x 0.8 + 45) respectively. So your target heart rate at age 30 with a 45bpm resting heart rate would be between 132 bpm and 161 bpm. :)

You can pick up a cheap heart rate monitor at most stores.

Also, drink lots of water. You'll need to cut out those sugary drinks like soda.

As for ab exercises, concentrate on abdominal crunches, abdominal twists, oblique crunches, and reverse abdominal crunches.

As a beginner, you probably should start with 2-3 sets of 8-12 reps with about 30 seconds-minute rest in between each set. If you work with weights, pick a weight that fatigues the muscle by the 12th rep (don't overdo the weight). When that weight becomes easy to do, increase the weight so that you continually become fatigued by that 12th rep. You should always stay between 8-12 reps, never more. If you're able to do more past 12, increase the weight. If you're looking to build more muscle, increase the sets and reduce the reps to about 6-8 and gradually build that up to 12 reps.

And don't forget the other target areas like arms, shoulders, chest, legs, and back.

Make sure to stretch before and after workouts to reduce soreness.

Make sure to do a 5-10 min warm up and cool down (so you don't faint :) )

Keep your calories at a moderate level, fat intake low, your spirits up, drink lots of water, and get plenty of rest, and you should start seeing results.

I hope this was helpful :hi:

[purr]

18. Ok.. printed out your post and I'll figure out the calculations

Tonight. I got a BP monitor that shows your pulse so I can get that really easy.. It usually hovers about 80-90. Been told its normal for me :)

[GOPisEvil]

12. Get the "Body for Life" book by Bill Phillips.

I'm sure you can pick up a used copy somewhere.

Anyway, it's all about starting up an exercise program. I ignored most of the book, except for the part with pictures showing basic exercises with weights. That will give you a basic introduction to addiing weights to your cardio.

Oh, and I'd up the cardio time. I do 35 minutes after weights, and 50 minutes on days when I don't lift.

[purr]

20. Should I keep the cardio workout

at a constant pace or should I mix it up? Like run for 1/2 mile then walk then run then walk? Or should it be straight one or the other? I'll look for that book at the used book store up the road. Thanks :)

[GOPisEvil]

22. I use the elliptical trainer, set to an interval setting.

I do two minutes at about 180 steps per minute on resistance 8, incline 10. Then for the next two minutes I'm at level 7, about 165 steps per minute on incline 4.

Interval training is a good thing. :)

[purr]

24. Ok call me stupid.. Is the elliptical trainer the thing that looks like a

bike? I'm going to try that tomorrow just for giggles.. I'll poop out 1/2 way through it :rofl:

[GOPisEvil]

25. The look like this (link to picture inside).

Ellipticals are really easy on the joints - very low impact.

http://www.epinions.com/sprt-Cardio-Precor_EFX546#

[purr]

27. Thats the machine I was scared to even try!

They have like 6 of them in the corner and as I'm doing my thing on the treadmill I watch them go and I'm partially afraid - I dont have great coordination :rofl:

[GOPisEvil]

28. Hold on to the handles. I do.

Some people use them without hanging on, but I'm not too coordinated myself. It's really just like walking. It takes a few minutes to get used to, but you catch on quick.

It's MUCH more efficient at burning calories than the treadmill, imho.

[purr]

30. I'm going to try it.. thats it. .I made up my mind.

It stares at me every time I go so I'm going to make myself look like an ass for the first few times :)

[Left Is Write]

34. The elliptical is awesome.

Give it a try!

[Left Is Write]

26. Yes - do mix it up!

Interval training is great for incinerating the calories.

[Brewman_Jax]

13. Don't overtrain

that's very easy to do when starting out. The staff can advise you on machines, exercises, and times.

Try a few of the group sessions, having other people around helps.

[purr]

21. I dont think they have group lessons.. will have to ask them

when I call later about a personal trainer. I'm just so lost!

[flvegan]

14. Toning up

1. Weights before cardio. Strength/resistance training is a must. Plus, 1 pound of muscle will burn around 50 additional calories per day. Reminder, muscle weighs more than fat, so the scale will continue to lie to you. www.bodybuilding.com has some good photos on exercises you can do and how to do them. When weight training, do so with proper form, focus and intensity.

2. 4-5 smaller meals per day, not 3 big ones. Keeps the metabolism up.

3. Read Scooter24's post above about cardio and your target rates. That's how you burn calories.

4. "Body For Life" by Bill Phillips (sp?) is another good previous suggestion.

5. The exercise/fitness forum here is excellent. And you've gotten answers here already from a couple regulars.

As for the abs, are you looking for a six-pack? Extremely difficult to do in a short period of time. Your bodyfat percentage has to be very low to achieve it. To learn how to use the machine, just wait until someone else does and watch them. That, or ask someone. Find the guy/girl who looks most like he works out like it's a religion, and ask him/her. They'll be glad to show you.

That's it, in a nutshell. See? You just talked to a trainer, and it didn't cost you a dime. If you want any more help, drop me a PM.

[purr]

23. So no treadmill the first thing when I go in right?

I eat constantly throughout the day.. I'm a snacker. Usually for dinner I'll have some chicken and a big ol bowl of veggies. Sometimes its just a big bowl of steamed veggies. So I'm 115 now and I'm just nothing but a blob of fat? :) I really need to tone up - its gross I told my hubby my tush sags down to my knees :)

I'm going to check out the used book store tomorrow and hopefully they have the book so I can learn more before I go! I'll also check out the exercise forum - didnt have a chance to go there yet today.

Not really looking for a six pack.. I just want to lose the pooch I have and my love handles I got from being pregnant. Theres a LOT of people who look like they work out all day every day. I say to my friend - I want a butt that looks like hers :rofl: . Then I get yeah.. she does have a really nice ass huh.

Thanks for your reply :) I'll keep you in mind if I have any other ?'s!!!

[Left Is Write]

15. How old are you?

It doesn't sound as if you are getting enough cardio, especially if part of that 20 minutes is warm up and cool down. You need to sustain your target heart rate for at least 20 minutes (not including warm up and cool down), and preferably more than that. If you are in your thirties, I'd say at least 30-40 minute five days a week (I do 30-90 minutes 6 days a week, and I'm pushing age 40).

Also, make sure you're eating the right kinds of foods. Even if you tone up your muscles, you need to reduce the excess fat over them. However, it sounds like your weight is just about right. (I'm also 5'4" and I weigh around 115.) As you reduce your body fat and increase your lean muscle mass, you'll find yourself looking leaner and firmer.

I used to do crunches, about 200 a day. I hate crunches, frankly, and I don't do them anymore. There are lots of exercises you can do to strengthen your whole core and firm up the muscles of your abdomen and back, even in the course of working out other muscles (for example, you could sit on a stability ball while doing shoulder presses with free weights). I recommend getting a session or three with a trainer at your gym to help design a workout program that's best for your particular situation.

[purr]

29. I'm 25.

I do admit I do not have the best diet but I have one hell of a metabolism. I never had a problem with weight loss or gain. When you did the crunches, how did you do them? I do reach my target and it stays there when I'm doing the treadmill so I think I'm good on that aspect but I'll do it longer. I have to go bright and early in the AM.. I go around 6am and I stay until 7 - then I gotta get home and get the kids ready for school.

I'm contacting a trainer tonight to see when I can setup an appt!

[Left Is Write]

33. I used the ab bench at the gym, or I did them on the stability ball.

Actually, I shouldn't say I "never" do crunches. I occasionally do reverse crunches (on the floor). It's traditional crunches I don't do anymore.

If you do want to do crunches, you can really power up the results by using a stability ball. Push ups will also help with overall core strength, as well as back, chest and arms. I do push ups frequently.

[RetroLounge]

19. Hey, it took me 7 years to lose the weight I put on

when my son was born.

and I'm the dad!

:rofl:

RL

[purr]

31. Hubby put on 20 when I was pregnant

LOL.. I call it his sympathy gain :rofl:

[RetroLounge]

32. Yeah, I put on about 20, and another 15 since

I've lost over 30 in the past 5 months...

RL

[Nicholas D Wolfwood]

36. You're 5'4" 116, and you're worried about the size of your ass?

Are you kidding me? Are you trying to morph into Kate Moss or something?

You sound quite perfect as you are. Exercising is a healthy practice, no doubt, but you do not need to obsess in the manner it sounds.