Try the treadmill. I do prefer using a treadmill to running outdoors. there easier on your joints than pounding the pavements. Try also the bike this will give you a firm tooshy aswell. Ive heard rowing machines are good. But i think there only going to target your legs and arms and back really.
If stopped running now though as it tends to bulk my legs which i hated . I prefer my moutain bike now.
I used to use the treadmill for an hour. that was running over 7 mile at certain speed on treadmill. Just do which ever you feel comfortable or switch between machines. not really sure how long you should spend on them. i just do what i feel i can manage
Well at the minute I am doing a bit of everything, I do 5 minutes on everything in the cardio bit (as Im pretty unfit and cant manage much more at the minute) then do the same in abs and same in the weights bit. I do about an hour and half in total when I go. Im booking a programme with a trainer though so hopefully that will help
5 minutes it's not enough, really. I myself was gym unfit when started going in UK, but 5 minutes it's not enough for your body to adapt and work right group of muscles. 10-20 minutes is way to go.
Also on't forget that first 20 minutes of exercises is worming up, as your body is basically sleeping. So I would recommend start with treadmill and do about 30 mins fast walking, then move to other bits.
I find row very good tho, it does work on your abs as well when you do it properly, tho I damaged my back recently and can't do it anymore (((
For bum and upper legs use "leg rolls" (leg curls), they usually come in pairs and are awesoooome. Your gym also should have classic abs machines (in pairs again) - don't take much time and really work your belly.
But at the end of the day - do ask your trainer
Lots of gyms give you a free trial with a personal trainer when you sign up. If it's not offered, ask (sometimes some companies are not very forthcoming with 'offers' or 'freebies'). That will give you a far better idea and much more insight than any of us sat behind out computers.
Personal trainers are great (even if I spent most of my time fantasising about her untimely death, as I enjoyed our sessions about as much as Chinese water torture), as well as helping you work specifically on certain 'problem areas', he/she will stop you causing damage to yourself/using the machines wrongly.
Do remember to try and pick an exercise(S) you actually like, and will keep up. My problem is I get very bored easily, especially with monotony of gym classes, etc
The thing is there are like a hundred different things in that gym, and when I say 5 minutes I mean, doing my ultimate best at everything. I know its not enough but like I say, I dont know what to do really . I do run/walk about 3-6 miles a day. I walk to and from work. I do situps and have a exercise bike at home too.
Treadmills are horrible!!! (imho)
Get your butt on a stationary bike. To get your fitness up, don't go mental but stay on it for 20mins (max) even if you're cycling slowly, keep going. Also swimming is great, terribly underrated!!
I'm quite anti-machines as they are more for vanity body building as opposed to something useful (but i digress)
There should be members of staff hanging around in the gym. Don't be afraid to go have a chat with them.
This is just my opinion of course, but free weights are your friend. As is a swiss (gym/fitness etc.) ball. Squats and lunges will help tone up the muscles in your thigh and bum and to a lesser extent your lower back and lower abdomen as you concentrate on holding your core and maintain correct posture through the movement.
Old school crunches for your tummy i'm afraid! But think about your situps...if you're "sitting up" all the way to the point where there's no "pain/sensation" in your midriff that's not a situp and you're putting unnecessary strain on your coccyx (tail bone). I tend to roll up a small towel thinly and place it in the small of my back if i'm doing them on the floor/gym mat. You needn't raise you back higher than maybe 3/4 inches off the floor. Keep your shoulders off the floor so you don't *thud* back down.
I prefer situps on a swiss ball though as there is so much more scope to do more (with dumbells too if one was so inclined). Leg raises are good for your lower ab section too.
How many reps (repetitions) do you do in a set? - How many do you do consecutively before you need a breather? Definitely something to consider and rectify.
And...er...calf raises (don't lock your knees out when doing this) for your calves
sorry for the continuous blurb...too much redbull already...
If the gyms not being helpful try getting some of the fitness magazines which are full of tips and workouts.I prefer the American ones as they are more hardcore but the British ones should be ok such as Ultrafit,Womens fitness.
You need to warm up for about 20 minuets and stretch. Doing 5 minuets on the the bike ,rower or treadmill with a number of repetitions and a couple of minuets rest in between is actually good if you do it flat out and really raise your heart rate. Its whats recommended for weight loss known as H.I.T high intensity training.
Sqauts with weights or using the leg press machines will be good for your backside.
For abs you need to do a variety of exercises to work all the different stomach muscles.Crunches are good as kitten said but it puts less strain in on your back and hip flexors if you raise your kness 90 degress by putting your lower legs on a bench or swiss ball. The plank is good for the abs as are leg raises ( start these gradually say ten at a time ,we do 25-50 at kickboxing but you won't be able to at first)
Rowing is a good all over exercise ,I usually do this to warm up. I love my kettle bells .You can also use a dumbell ,stand with legs apart holding it in both hands and swing to head height and back and do 10-20 reps and work up to heavier weights.
I don't bother with the treadmill ,I'd rather run on the roads.
I would recommend doing a regular class. Kickboxing and Boxercise is great for fitness and self defence. I can teach both so I'm biased.I have been a runner for 30 years but have a prolased disk so have been advused to do less high impact stuff which is annoying as running is the best for weight loss.
I also think a gym ball would be a good investment (you can get them for £5 upwards at Argos) There's a good core workout using one in a new magazine called Bodyfit I bought a smiths yesterday.
Theres also a lot of home workouts on the telly if you have digital. Danni Levy who used to have an account on ps has a program on LA tv but not sure if its still on.I'll check or ask her on facebook.
I'm not a personal trainer (can't afford it ) but read a lot.
Sometimes stepping out of the box that everyone else is in with local gyms and standard machines could be a better answer.
A leg stretching machine like the one shown here: http://www.youtube.com/watch?v=lDbfvNwcBXo could be used at home in front of the tv, or you could join a gymnastics class or yoga/martial arts.
Just a thought.
I haved danced most of my life and whilst studying dance i had to attend the gym 3x/week but in all honesty, i didn't really use the machines much.
I did alot of floor work which helped my bum, legs and abs and much more.
I found that working in pairs can be more helpful as it allows you to do more kind of floor exercises.
Don't do sit ups though...waste of time, if you want to improve your abs, try crunches.
Ask a trainer who works in the gym if they can go over some floor exercises with you but if that doesn't help i would suggest attending aerobics and/or pilates as i belive they work you harder than the machines in the gym.
Hope this has helped a little.
OK, bizarre but this also helps. Stand up straight feet about shoulder width apart. Breathe in slowly but deeply. Now when your chest is fully expanded tense your stomach muscles. Breathe out slowly whilst keeping your stomach tense. Take shallow breaths but keep your stomach tight. Keep doing this as long as you can (try doing it in about 4 5 minute blocks).