Let's get ready for the New Year Fitness Resolutioners....how would you answer this? Exercises for the new person in the gym.

  • Posted by a hidden member.
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    Dec 25, 2009 3:59 PM GMT
    Altho RJ is a fitness site, I find their Workout Plans to be a daunting spectacle for a first-time exerciser (....provided you can even find their plans!!!) ... One practically needs an Excel spreadsheet to follow these plans. ...For the first-timer, I think that is way overwhelming. Give the poor guy a chance to ease into fitness. Dont scare the bejesus out of him.

    So I was wondering, what single exercise would you choose for the beginning exerciser for each of these muscle groups?

    Biceps
    Triceps
    Shoulders/Upper back
    Lower back
    Glutes
    Thighs
    Calves
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    Dec 25, 2009 4:54 PM GMT
    Biceps, just good ole fashioned curls.

    Triceps, tricep pull downs

    Chest, bench pressing with low or no weight and push-ups

    Legs, assisted squats - put a bench or chair behind you, and just when your butt touches the bench come up.

    Calfs, seated calf raises

    Abs, crunches and regular situps

    cardio, ditch the eliptical and get on the treadmill and power walk or run...it is better for you

    Shoulders, shoulder presses

    Back, seated rows light weight

    I think that the old tried and true stuff just works. Keep it simple, add cardio and good diet, and that is a good base.
  • Posted by a hidden member.
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    Dec 25, 2009 5:09 PM GMT
    As a Group Fitness Instructor I see new exercisers all the time. My first thing to tell them is to begin slowly, and work at their own pace, setting small attainable goals to try and reach on a week to week basis. No results come easily or overnight. Begin with a Total Body workout and try and touch on all aspects. Focus on biceps, triceps, abs, legs and emphasis on 15 minutes of stretching to increase daily flexibility.So many times the stretching gets cut short and it is very important. Try to exercise 3 times a week - even if its just walking - as the full range of motion is always a great place to begin. In about two months you will notice an overall difference. icon_smile.gif
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    Dec 25, 2009 5:18 PM GMT
    Biceps - curls with EZ curl bar
    Triceps - extensions on high pulley with a rope attachment
    Shoulders/Upper back - dumbbell press
    Lower back - dorsal raise, dumbbell deadlifts
    Glutes - stairmaster
    Thighs - squats
    Calves - calf raises using the leg press or standing calf raise machine
    Abs - crunches, leg raises
  • Celticmusl

    Posts: 4330

    Dec 25, 2009 5:34 PM GMT
    Well, I'm not going to list the statistics of how dangerous treadmills are, or create a link to some articles about the level of accidents that occur on treadmills. It's Christmas so let's not focus on all the accidents. Although I do think using a treadmill could be considered a blood sport.

    The only statistic that I will mention is that I work at a gym, and the great majority of accidents that occur at our location is from using the treadmill. Granted, it is usually inexperienced people using the treadmill that will get hurt. I would definitely steer someone new towards the elliptical, or stationary bike, without question, for cardio needs. The elliptical seems to target the glutes quite well, so I usually suggest the elliptical, my cardio of choice at the gym. I already can walk, run, or bike outside.

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    Dec 25, 2009 8:08 PM GMT
    I do not give fitness advice I'm not a trainer