With hundreds of machines, free weights and muscled-up people seemingly knowing exactly what to do, the gym proves to be an intimidating place. Regardless of your goals or fitness level, you can create an exercise program appropriate for you. Incorporate the three elements of fitness: strength training, cardiovascular exercise and flexibility and move toward your fitness goals.
Step 1
Determine your goals. Establish whether you are in the gym to lose weight, to improve your health, or to train for a particular event (a race, for example). Make your goals tangible so you can measure achievement. Think "I want to lose 10 lbs" rather than "I want to be thinner"; or "I want to run 5 miles without stopping" rather than "I want to run longer".
Step 2
Commit to cardiovascular exercise. Select a modality---such as the treadmill, stationary bike, elliptical or swimming---and perform a minimum of 20 minutes of vigorous exercise three times per week or 30 minutes of moderate exercise five days per week. Make your cardio choice appropriate to your body's needs--injured knees do better with the pool or a bike, aspiring racers should work on the treadmill. Work hard enough to raise your heart rate and break a sweat. Try to get your heart rate between 70 and 85 percent of maximum for a vigorous workout. Aim for between 55 and 70 percent of maximum for moderate exercise. Go longer, 60 to 90 minutes, most days of the week to lose weight. Stay hydrated during your cardio routine.
Step 3
Add strength training at least twice a week on non-consecutive days. Address all major muscle groups (legs, back, chest, arms, shoulders and abdomen) with a minimum of eight exercises total. Repeat each of these exercises between eight and twelve times to perform one set. Select a weight level at which the last two or three repetitions feel heavy and challenging.
Step 4
Participate in flexibility exercises for at least 10 minutes a day, most days of the week. Stretch your legs and upper body by holding each stretch for 20 seconds. Do not bounce. Include a yoga class a few days a week (if your gym offers them) to enhance flexibility further and reduce stress.
Step 5
Adjust your program as you become more proficient. Increase the intensity level as you begin to feel comfortable at a specific pace or resistance. Change machines--go from bike to treadmill--to further benefit from cross training. Increase your weights and add a second and third set to your strength training exercises when you feel you can easily perform 12 repetitions.
Tips and Warnings
- Warm up for 5-10 minutes before each exercise session. Also, be sure to cool down after a rigorous workout. If your gym offers a free personal training orientation---take advantage of it to learn machines and get some tips to help you achieve your goals. Beginners to weight training might want to start on the weight machines to develop proper form. To figure out target heart rate---refer to the literature that comes with your heart rate monitor. An alternative to a heart rate monitor is to use a scale of perceived exertion---think how hard you feel like you are working on a scale of 1 to 10. One is a sensation of sitting on your couch, while ten is unsustainable. Strive to work between a 5 and a 7 for moderate exercise and a 6 to 8 for vigorous exercise.
- These guidelines are appropriate for healthy adults, under the age of 65. Please consult with your physician before embarking on an exercise program.
Things You'll Need
- Athletic clothing
- Athletic shoes
- Heart rate monitor
- Water
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