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First day at gym, any pointers?

Jan 05, 2016 9:10 AM

Been waiting ages for a physio appointment, and they have just cancelled again. So joined the gym. Have an induction on Thursday. I'm just not sure what will help me, can hardly move at the best of times, but excerise is supposed to help.

Jan 05, 2016 10:20 AM

Go slow and start low. When you start feeling tired stop and rest or do something else. Forget where you think you should be and start even lower.
I find that walking is great. If there is a track use that if not i recommend an elliptical because it's low impact. Start with little to no resistance and maybe 5 or 10 minutes. See how you feel after 5 and if you can do more great, if you are tired or your muscles are tired stop.
If there is a pool i hear that swimming is helpful. Personally i can't handle the chlorine but if you can its worth a try. But pick one cardio activity, either swimming or walking.
Stretching is important. Do some stretching of all major muscle groups (try to do one lower body group followed by an upper body group then back to lower body and so on) and call it a day
As you can do more add a little strength training but remember to switch up muscle groups and give yourself rest days.
You will be sore, and it will probably be the second day after you have done your workout but 'the second day burn' is actually normal. Just don't push so hard that you arent functional when most people would be sore and stiff.
Hope that helps

Jan 05, 2016 10:27 AM

Yeah thanks. Can't walk far, but I will have a go at the low impact ones. And working out the upper and lower parts simultaneously, gives me a chance to rest them.

Jan 05, 2016 10:48 AM

Dear Scrossy,

Cheers to you for taking action.

I do not know what your diagnosis(es) is/are?

For me eating, hydrating before I go. Being kind to myself, acceptance of where I am now and be supportive of my efforts. Feel free to ask questions or for help at the gym. PACING myself. Tuesday, Thursday, Saturday.
I am going to the gym because they have a therapeutic heated pool. I am limiting it to half an hour. At this point that feels too much, but I will need to keep adjusting and push through to increase the strength I have lost. It has been fabulous but also exhausting. I can move in the water :) I am also waiting for Physio that specializes in fibromyalgia. Hope to start their class this month.
What is an induction?

Jan 05, 2016 10:54 AM

Induction-They have to show you how to use the machines, health and safety thing that's part of their contract. I have fibro too. Been waiting ages for physio, now pushed back another month, so I'll just do it myself. I'm sure trainers will know what I need. Thanks

Jan 05, 2016 10:57 AM

I agree with lots of what Gotobef is saying.
I have started with pool, hoping to move into yoga. Stretching is very important for me, being in the pool makes this easier for me.

Jan 05, 2016 11:04 AM

Remember to listen to your body. Most trainers are not trained for chronic conditions and will tell you to push past the pain, DONT. They don't have to live in your body, you do.
I lecture body awareness and knowing limits but honestly I still push past sometimes and pay for it.
Best of luck at the gym. I hope your experience is positive and that you continue going.

Jan 05, 2016 11:08 AM

I made a list. It helps to remember all the things I need to take on gym day. Like bathing suit, water shoes, shampoo, towels, water, snack, membership card, etc. Less worries of forgetting or missing something, less stress ;)

Jan 05, 2016 11:20 AM

I feel the same as Gotobef about the Trainers and chronic conditions. I say this because I am learning to, I need to advocate me, ask questions.
Scrossy, I hope for you to have a positive and good experience.

Jan 05, 2016 7:38 PM

Gotobef has said it better than I've been told by my PT therapist... Way to go! Good luck Scrossy! I've been at a slow and steady pace since October. I treated at 10 min on a treadmill. Now I'm finally up to 20 min on good arts. I skip on bad days and just do 2 lb hand weights, again low reps and slow increases; started @ 10, now at 15; 4 different moves. When I started out I was only avg 1500 steps a day, but on good days I'm over 6000 steroid and on base days I'm at least getting 3000 steroid a day. That doesn't sound like a lot, not even to me. But if you'd seen me this time last year your know just how far I've come. I'm slow & steady🐢 to prevent any further complications. Good luck! 😷🙏🌼

Jan 05, 2016 8:50 PM

I've been working on this exercise thing for 5 years now, all by trial and error. Still have a long ways to go since i have yet to include strength training regularly. But i do hope to be able to help others by telling them what i have learned the hard way. I see so many push too hard because in that moment they feel that they can or should be able to and then they crash so hard and give up. I dont want anyone to give up on the exercise thing because it really does help (emotionally if not a lot physically), every individual has to learn what is best for them which is always trial and error. I find writing things down helps.
Taking note of the activity, how long you did it or how many reps/steps, how hard it was (exertion level) and tracking that will start showing patterns after a while. Yes there will be ups and downs and some days you wont be able to do as much but overall trend wise you will see things improving. After doing an exercise class for people like us 2x a week for 8 weeks and using resistance bands and 2 pound weights i wouldnt have said that my upper body strength increased, except for the fact that it was easier to open a door that i regularly struggle with. Small steps

Jan 06, 2016 2:18 AM

Thanks for the support guys. Can't wait til tomorrow now. Seeing doctor this morning so I'll be telling him. I'll let you know how it goes. X

Jan 07, 2016 5:46 AM

Had good morning at the gym. Was really nervous, but people were so nice, trainer giving me a free one on one tomorrow so we can get a program sorted. Can't wait

Jan 07, 2016 9:40 AM

Be careful with trainers. I have nerve damage, permanent sciatica from my left hip to my foot, lumbago, degenerative disc disease and blah blah blah. I have been miserable since my fall in May07. I started slow at the gym like many with a trainer and once they lock you into a contract there goes all your money for techniques you could've learned for free. I'm not saying don't go to the gym on the contrary go every other day at your own pace keep watch of what the trainers do with other clients as well as what others do. I have been back in the gym for years now and I still wake up in the middle of the night wishing I was dead cause of the pain but on a good day gotobef and beets are right, warm up your joints, hydrate and start slow. stretching is important no matter how painful it can be. If your body is damaged in one spot the body will tense around it causing stiffness to protect the injury. So stretch. And don't lose hope. I go to the VA for my treatments, meds and more tests that cannot pin point the direct problem and I am still hoping that something out there can stop this pain I feel 24/7. You can do this! There are tons of apps and sights that show great exercises for your exact diagnosis. Much cheaper than a trainer.

Jan 07, 2016 10:05 AM

Thanks for the advice. This gym has no contract, and tomorrow's one on one is free, she knows my condition so she said she will work out what's best for me. Not bad for a freebie

Jan 07, 2016 10:23 AM

Hope it all works out for you! Have a great first day!

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