A little advice please :-)

[Jodee1kenobi]

Ok, so in addition to the cycling, I have booked an induction session at the gym. I am hoping you lovely helpful guys/gals will help me out by giving some advice on what is best to use in the gym to A: lose a bit of weight and B: to improve my cycling.

I haven't been to the gym for long time and any USEFUL pointers would be gratefully appreciated.

Thanks in advance

 

[black'n'yellow]

A = nothing
B = nothing

Seriously - if weight loss is your goal, then work on your diet. If cycling improvement is your goal, then nothing beats working on your cycling.

 

[Yellow Fang]

I suppose either the treadmill, the stationary cycle, the stepper or cross trainer for losing weight. Unfortunately it takes a long time.

 

[Jodee1kenobi]

Mmmm are you suggesting I save my money and not go to the gym?

 

[Jodee1kenobi]

I suppose either the treadmill, the stationary cycle, the stepper or cross trainer for losing weight. Unfortunately it takes a long time.

Thanks, I'm a patient person, so I can work at it.

 

[black'n'yellow]

Mmmm are you suggesting I save my money and not go to the gym?

Yes. Going there is unlikely to make you lighter, or improve your cycling.

 

[Jodee1kenobi]

Ok thanks. But it would help me get fitter, which is probably more what I am hoping for.

 

[derrick]

This time of year anything you do in the gym is better than doing nothing, i would rather get out on the bike the weather does not really bother me that much, as long as it's not lashing down or icy.

 

[montage]

Spin classes are good for obvious reasons. Cardio machines are going to be your best friends, but if you have the time after/before some cardio there is no reason not to do weights. Depending how much you are riding, I'd take leg weights with a pinch of salt. Destroy your legs on the leg press and you are unlikely to ride the next day. If you weren't planning on the riding the next day, then go for it, a bit of leg strength never hurt anyone. If you have the time and commitment to get out and ride everyday, that is the best option, otherwise you'll get fit and lose weight by 20 minutes on the treadmill, then 20 minutes on the rower, then 20 on the spin bike etc.

If you plan to do weights, make sure you research into it a bit, stick to a routine otherwise you'll get sod all benefit. Good luck with it!

 

[edindave]

I took out a 3 month membership at the local gym to get me through winter. I wasn't really interested in a program but felt obliged to go through the motions of induction... So I got set a mini program based on my 'goal' which I stated as 'keeping up cycle fitness'.

So here's what I got...
1) 5 mins warm up on stationary bike, starting at level 12* and increasing by 1 level each minute. (Choose your own starting level).
2) 1km on rowing machine - goal <5min. The instructor said the rowing machine is really good for increasing your VO2max.
3) 3 sets of :
- 2 mins on treadmill at 8% incline at whatever speed you can manage (think I set it at 8km/hr).
- 15 stomach crunches
- 15 push ups
- 15 leg raises
4) Tabata intervals on Spin bike - repeat 8 times
- 20 secs max effort
- 10 secs rest

I didn't keep up the program. I've been doing a lot of spinning classes, stationary bike, and a bit of treadmill - that's all I wanted out of it.

Wonder what others think of that program though... obviously no upper body - just legs, cardio and a bit of core work.

 

[T.M.H.N.E.T]

I suppose either the treadmill, the stationary cycle, the stepper or cross trainer for losing weight. Unfortunately it takes a long time.

Weightloss is done in the kitchen so it will take a long time if you don't address that fact.

Ok thanks. But it would help me get fitter, which is probably more what I am hoping for.

That depends on what you do. The vast majority of upright cycles in gyms are crap at best. Yet you haven't actually defined a goal to stick to. "Get fitter" is pretty vague and can be interpreted in too many ways.

I took out a 3 month membership at the local gym to get me through winter. I wasn't really interested in a program but felt obliged to go through the motions of induction... So I got set a mini program based on my 'goal' which I stated as 'keeping up cycle fitness'.

So here's what I got...
1) 5 mins warm up on stationary bike, starting at level 12* and increasing by 1 level each minute. (Choose your own starting level).
2) 1km on rowing machine - goal <5min. The instructor said the rowing machine is really good for increasing your VO2max.
3) 3 sets of :
- 2 mins on treadmill at 8% incline at whatever speed you can manage (think I set it at 8km/hr).
- 15 stomach crunches
- 15 push ups
- 15 leg raises
4) Tabata intervals on Spin bike - repeat 8 times
- 20 secs max effort
- 10 secs rest

I didn't keep up the program. I've been doing a lot of spinning classes, stationary bike, and a bit of treadmill - that's all I wanted out of it.

Wonder what others think of that program though... obviously no upper body - just legs, cardio and a bit of core work.

It's a legal requirement that you are inducted, it is also a legal requirement that you fill out a PARQ before you do any form of exercise in a gym. What you are not obliged to do is take plans off instructors. The program itself, is pretty terrible.

Mmmm are you suggesting I save my money and not go to the gym?

It would be something to consider,deeply. (until you define a definite goal and a timeframe) then consider it some more.

 

[vickster]

Swimming is also good for cardio fitness - maybe find a gym with a pool, as much for variety - as most gyms cost £40+ a month, you'll be wanting to go a few times a week to get the health and financial benefits

When I had two arms and two knees that worked, I found the rower, crosstrainer and stepper the best to get a good sweat on - 15-20 minutes on each, too boring for me to do any longer. Running is also good for calorie burning but I was never a runner (even before knackering my knee)

The gym instructor should give you a programme suited to weight loss, will likely be a mix of cardio and weights. The important thing is to always stretch properly at the end. If weightloss is also an aim, the instructor might also be able to help out with healthy eating tips

One thing - as a newbie to the gym - I would probably start by going for a contract-free membership unless the cost is prohibitive - we all have good intentions in January but maybe less so in the summer, when frankly, we'd all rather be cycling in the sunshine (lol)

 

[MattHB]

Yes. Going there is unlikely to make you lighter, or improve your cycling.

I agree with b'n'y!

 

[tadpole]

Speak to the gym trainer, ask for a workout that is suited to what you want from the gym, upper body and core is the best way to go it you want to make the most of your time "working out"
Start with 4-8 minutes warm up then upper body weights or machines for 45 to 60 minutes (3 sets of descending reps increasing weights,) then 5 key core work out exercises,http://randomabs.com/today/ then 2k worth of rowing, and finally 30 minute of cardio on the machine of your choice, I go for treadmill as I like running.
Increase the weight used as and when you can, and add an extra exercise every month.
I'm lucky as my gym allows ad-hoc membership at £12 for the induction and £6 per visit, I only go once a week (I cycle 5 days a week)

 

[T.M.H.N.E.T]

Speak to the gym trainer, ask for a workout that is suited to what you want from the gym, upper body and core is the best way to go it you want to make the most of your time "working out"
Start with 4-8 minutes warm up then upper body weights or machines for 45 to 60 minutes (3 sets of descending reps increasing weights,) then 5 key core work out exercises,http://randomabs.com/today/ then 2k worth of rowing, and finally 30 minute of cardio on the machine of your choice, I go for treadmill as I like running.
Increase the weight used as and when you can, and add an extra exercise every month.
I'm lucky as my gym allows ad-hoc membership at £12 for the induction and £6 per visit, I only go once a week (I cycle 5 days a week)

Speak to a gym instructor and do <insert all the stuff>

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