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Gym Fitness Plan/Workout?

Hi

I am joining my local university gym. It is cheap and has every piece of equipment you could ever imagine. However, it does not offer tailormade fitness plans. Can you help me create a plan?

More about me:
Sex: Female
Age: 26
Height: 5'2
Weight: 7 stones 4 pounds (105 pounds)
Health: No problems
Fitness history: I have not been to the gym in 4 years. However, I workout at home 3/4 times a week for an hour a time. I also cycle and walk a lot. I am able to do full press-ups etc.
Goals: I do not want to lose weight! I would like to tone up a little more and increase my cardio fitness. I would like to use weights, but I do not want to end up with huge muscular thighs!

Any help would be much appreciated.

Hi,

It sounds like you have a pretty good overall level of fitness already, but wanting to improve is always a good thing.

First of all it sounds like you need to concentrate on your cardio work. (This will increase your fitness levels and also reduce your body fat levels).

Running is an excellent choice for this, if you want to increase fitness but not lose too much weight, then start out by seeing if you can jog comfortably for half an hour. (Just so you are slightly out of breath but can still talk comfortably). Once you can do this, then speed it up a little, and aim for a mile and a half in 12 minutes. (It may take some time to build up to this but that is fine). Just to give you an example for comparison, I used to be in the army and we used a mile and a half in 10 minutes or under for our fitness base.

Cycling is excellent for cardio fitness and if you already do it and enjoy it then carry on, but doing the same thing all the time will reduce it's benefits as your body gets used to it.

Lots of swimming is also a good idea. But alternate your workouts and throw in some rowing and x training if your gym has one.

All of these will obviously increase your fitness but will also tone up your muscles to a limited degree too.

It may be a good idea to buy a body fat measurer if your gym doesn't do it just to keep an eye on it, you can see if you are at a healthy level now and then adjust your cardio programme accordingly if you are going to low or high.

Secondly you need to start on the weights. This seems to be a taboo subject for many women but don't let it be. There is a basic rule to remember (obviously this is simplified) but basically heavy weights with few reps and sets will build size and power, light weights with lots of reps and sets will tone and shape the muscle.

A lot depends on your body type too (mesomorph, endomorph or ectomorph). I'm assuming you are naturally slim/petite build by your description? (apologies if I'm wrong.) But this general workout will be fine anyway, just adjust it to what is good for you.

Basically you need to work your entire body, not just one or two groups.

For your arms, shoulders and chest, free weights are the best. (basically dumbells). Use a light to medium weight (a medium weight is one you can comfortably do three sets of twelve reps with), and do 5 or 6 sets of 12 to 15 (depending on the weight. This will tone up your muscle and give your body shape without building bulk. For your arms you just need to do basic dumbell curls for your biceps, and pushups are great for your triceps. Just ask instructors if you are unsure of technique. For the chest and shoulders, basic presses at different angles are good.

Your gym should have machines for doing your legs and back, the same rule of light weights and lots of reps still applies for these too.

For your torso, there are a thousand varieties of excercises and crunches you can do. Basic crunches, super crunches etc are good for the abs, (aim for 3 sets of 50, then three sets of 100, then three sets of 150 of each as you get better.Remember there is no rush, these are just goals to reach.) But also remember there are muscles all the way around your torso.

If you raise yourself into a basic crunch position (with your back of the floor and lift your legs up, (so basically only your backside is on the mat,) then hold that position, and with a weight or medicine ball, rotate your torso as far left and right as you can. Do three sets of 12 to 15. This will really work your side obliques.

And there are a load of back stretches and excercises to do as well. Your gym instructor will be able to show you a few to start off with.

If you stick to light weights and lots of reps, or free training (i.e sit ups and push ups) for every muscle group from calves to shoulders then you will end up with a toned but not bulky body.

The main thing is not to get caught up with too specific weight/sets/etc. Change your workout to what suits you personally, you may hate running for example but love swimming so do more of what you love and just run occasionally (for example). The most important thing is to have fun and enjoy it, and then reap the benefits of being healthier and seeing your looks and body improve too.

Hope this helps hun, and good luck.

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