what machines to use first and for how long in a gym?
78864
well what i did, when i first joind the gym, is i asked the front desk if they could help me out with what to do in the g ym, and considering your a female, i would ask a male to help you out, or something else you could do is ask one of the guys in the area where they ift weights and stuff, and that can also help make a good relationship. ps dont ask one of those guys that are a muccle head, their mean, ps im 14lol im also a male. lol use the advice, it sould work, also you can ask just any random guy for help with the machines.
1023876
What do you want to accomplish?  Just general fitness, build up a specific muscle group, lose weight, or what?  Answer that and you'll be 90% of the way to your ideal workout.\n\nAs a very general rule, exercise that uses your arms AND legs is better than just one or the other, and exercise that raises your arms over your heart is better than exercise that doesn't (because the heart has to pump harder to push the blood uphill).  Which means that if you're stuck indoors and don't have equipment, the humble jumping jack isn't a bad choice.   (Hmmm... jumping jacks with a 5-lb dumbbell in each hand?  I've never tried that...)\n\nIf you have access to a health club, try the elliptical cross-trainers, especially the ones that let you pump with your arms as well as "pedal" with your legs.  I find those get my heart rate up faster than treadmills or stationary bikes, and are a more "concentrated" form of exercise, at least for my body and its many flaws and weaknesses.  Your mileage may vary.\n\nFrom my personal experience, though, I haven't found anything that is as intensive, complete, and thorough as martial-arts practice.  Kicking and punching for half an hour, either alone or with a partner, is incredibly intense, especially if you have a heavy bag to provide some resistance.  I've been teaching my 15YO daughter her next form lately while we are at the gym, and just minutes of walking across the floor doing  reverse punches gets me more winded than half an hour on the elliptical.
372800
you can watch other people at the gym to see how they use the equipment. Or, most gyms offer a free one time training session. The gym that you are working out in doesn't want you to hurt your self and if you use the machines/equipment improperly that is exactly what you will end up doing. I would talk to the manager at the gym and tell him/her the situation. They should be able to just get you started at least. Do you have any friends that can show you? It is intimidating to use the machines when you are first starting to work out, but you just have to get in their and try it out.  Once you start and get into a routine you will feel good! GOOD LUCK!
307536
my friend has a bowflex machine and it works great.\n\nhe stays healthy AND fit!
917653
I have an elliptical.  It's fun, it works, and it gives a great workout.  I have one I got for around $800 from Dick' Sporting Goods online, so you aim for a nice one, but I wouldn't buy one without trying it out.  Go to your local Y and work out on one -- see if you like it.
590858
The smith machine.  Do lunges and squats.  Enough weight so you can feel it after 12 reps.  You will really work your glutes.
392307
These machines usually have heart rate monitors, if not you can buy them seperately.\n\nYour max heart rate is approximately 220-your age.\n\nIf you're new to exercise, you want to work out for about 20mins at a time at a speed/resistance that maintains your heart rate at about 60% of the max.\n\nAs you build up you fitness levels, increase the time per session, and over time, increase the speed & resistance until you are working at about 85 to 90% of your max heart rate. Sustained rates much higher than this are only advisable for the super fit.\n\nEDIT: "back-pedalling" occasionally is good practice, it helps you work a wider range of muscle groups.\n\nAlso, I forgot to mention that you should do some stretching exercises prior to your workout - a good one for this type of exercise is to cross your legs & touch your toes for 10 seconds (don't worry if you can't quite reach), you will feel the tension on your hamstrings. Cross your legs the other way & repeat. do this 3 times and you should be ready to go.
670548
Hi there\n\nI have worked in fitness equipment retail for 8 years now and have a Bachelor of Physical Education.  To answer your question, it does not matter which peice of equipment you use as long as you're comfortable on it as all cardio equipment is mean't for weight loss or cardiovascular excercise.  Ellipticals are good because they are low to no impact while still providing weight bearing activity to keep the bones strong.  Problem with ellipticals is that you need to be able to put forth $2500 or more to get one that feels good, is biomechanically correct and can handle your "bigger" stature as you'll want something well built.  Recumbent bikes are much cheaper, will provide you with cardio/weight loss excercise and are easy to use. Ellipticals are more efficient than the bikes because you use your entire body meaning more calories expended over a shorter period of time.  People also tend to get bored on the bikes. My suggestion is to go to a gym and try them both before you buy. Last thing you want is to buy something that you don't like. As for a website, I am unsure of that. Try some of the fitness equipment manufacturing sites such as many times they will have helpful hints on buying the equipment. www.precor.com, www.iamstrong.ca (this one is more towards health and lifestyle and has testiomonials).\nHope this helps!
1121199
Weight machines are better than nothing. Use your own body weight, too. Push-ups and pull-ups and one-legged squats are some of the best exercises you can do!
204099
First, don't set your weight goal that high.  Take baby steps.  Often, beginners just hurt themselves by pulling too much weight, working out too much, or using incorrect form.\n\nThen remember to stretch all your muscles correctly before and after you exercise.  Also, you might want to warm up with five minutes of cardio, such as a light jog.\n\nUsually, a beginner should try for repetitions of about 10-12 per set.  Then do about two to three sets of exercises for each major muscle group.  You should do each repetition with perfect form.  Each rep should last about four to five seconds in total, with two seconds in the first part (e.g. pulling down), one second holding the exercise at that point, and two seconds on the part where you let the weight go back to its original position.  Make sure you don't drop your weights or let go abruptly.  Make sure you do a full rep in correct form.  By the twelfth rep, you should still be able to do the correct form, but you shouldn't be able to do any more reps using proper form until rested.  Take a minute break between sets.\n\nAlso, don't work out the same muscle groups every single day.  What I do is upper body on one day and cardio on the alternate day.  DO NOT START WITH FREE WEIGHTS.  Start with the machines.  It's a lot easier for beginners to do proper form with machines than free weights.  After a month or two, maybe you can then go onto free weights.  Ask an employee at the gym for a walk-through on all of the machines.\n\nLastly, if you increase your weights too quickly, you won't gain muscles as fast because you'll probably be using incorrect form.  Usually if I'm using machines, I increase my weights by one level every week or two (If I'm using machines, I increase the weights by five pounds each arm every week or two).  However, if you are struggling with the new weight, don't be afraid to go back to the old weight.  The important thing is form.\n\nBy the way, if you have taken a break from working out for a while, don't go back to the weights that you were using before.  Use lighter weights, because you don't want to pull anything.  Working out is a gradual process; you have your whole life to stay healthy.  That's the main reason to work out.  DON'T TAKE STEROIDS.
92131
Situps or, even better, crunches.  You don't need a machine.  Just something to hold your feet down.  The couch or a door with a high floor clearance.\n\nOf course, if you have some pudge, you'll just get what I call a six-pack in the cooler unless you do some cardio to get rid of the fat.
87472
I have a Proform545E which I am really happy with.  I would suggest...if you are serioously going to use this, to go to some gyms and test thiers out.  Many gyms offer a free one-day pass to potentialmembers (all the YMCA's in my area offer a free 3-day pass).  You definitely want one that is:  1) sturdy  2) relatively quiet.  Check local papers for people selling thiers.  Frequently you can buy a quality one used that sat collecting dust in someone's hoome MUCH cheaper than new...yet it will be like new.
35194
If you're not going to have a spotter, you  might be better off finding a gym which has machines instead of free weights.\n\nMachines are safer to use if you don't have a spotter.  You can't drop the bar on your chest on a bench press machine. The worst thing you can do is to drop the weight stack and shatter the weights, but I've never seen this happen.\n\nMe, personally, I prefer the feel of free weights, but a lot of times, I don't have a spotter either, so I had to compromise and used the machines. If you're just starting out, machines and free weights will give you the same results.\n\nGood luck.
111340
Machines to me are uncomfortable because it restricts your movements.  When you first start working out they are good to learn the movement correctly but when you know how to do them free weights are the best cause they require you to balance yourself as you do the exercise.  So all machines except the smith and leg press machines feel uncomfortalbe to me.
926807
treadmill or exercise bike FIRST. 20 mins.\n\n40 mins HIGH entensity circuit training with weights.\n\nif you dont sweat doing that, you dont need to work out.\n\nconsult testosterone.net
411061
go to  a golds gym or some kind of fitness gym
363491
Well, I am not sure if you have access to a Elliptical Trainer. But, it works your arms, chest, abs, legs and glutes all at the same time and you will see results within a week. It is an excellent overall exercise machine. You will burn 100 calories in 8 minutes. Stay away from Sodium, Sugar, dairy products and carbohyrdtaes and you will lose weight quickly. Drink plenty of water and eat alot of lean protein and vegetables.