New to fitness...advice needed please!!

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Fitness_newbie

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Hi there :) I'm just gettin into fitness and have been doing one spin class per week for the last three weeks. I am now increasing this to two times per week.

My aim is to lose a few pounds and really tone up. Can anyone advise me on how much exercise and what type I should be doing to see some dramatic improvements or any fitness tips that may be useful for me. I am 32 years old, 5ft11 and have a naturally athletic frame...minus the few extra pounds at the mo!

Many thanks
 
If you're interested in group fitness classes, I would suggest trying to add one that incorporates some strength training. Usually in a group the strength training could involve light weights, exercise bands, exercise balls, kettlebells, toning bars, BOSU's, and other types of 'small' equipment that don't require you to be in a weight room. Aim for 20-30 mins of strength training 2-3 times per week and at least 30 mins of cardio on most days of the week. Spin is considered 'cardio.' Because you're doing spin and that's typically high intensity, on your other 'cardio' days, you can focus on lower intensity things like going for walks, hiking, cycling, dancing (well, this isn't always lower intensity :)). Just go out and get moving!
 
Spinning is a very good cardio workout but if you want to lose those pounds then getting with a trainer would work just as well. A trainer would help you with different exercises to help you lose those stubborn pounds. Just remember that you can't target just one area. As you metabolism speeds up and you add muscle, you will slowly lose the weight. Just remember diet and exercise are the keys.
 
Thank you, that's really helpful advice. I've just joined the gym, which incorporates free classes in with the membership, so I've no excuses not to get to those classes.
 
Fitness_newbie said:
Thank you, that's really helpful advice. I've just joined the gym, which incorporates free classes in with the membership, so I've no excuses not to get to those classes.
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I would suggest talking with the owner or manager, or even better, the class instructors and ask them what they do in their classes. Then just try different ones out! Obviously some of it is dependent on your schedule, but you might realize that you like something that you never though you liked before :)
 
Mixing it up is very important. I cycle a lot, either on a trainer in my basement, on the road or trails or on the lifecycles at the gym. I typically pedal for an hour or so. I recently tried an elyptical, and I gotta tell ya that after 20 minutes I thought I was gonna die. I was pouring sweat and my legs were burning. I loved it!! I guess my body just got used to all the pedaling. So for now my cardio will be the elyptical at the gym, but I'll still bike outdoors whenever possible because it is a great stress reliever.
 
Hi Fitness Newbie,

well done on getting started with something - the thing is whatever you try at first will work, as it's different. For losing those few extra pounds, it IS going to be mainly down to what you put in your mouth, as you physically can't out-train a bad diet.

So ditch the "c.r.a.p" (Caffeine, refined carbs, alcohol and processed foods) which basically means anything in a packet or box, any kind of alcohol and obviously any junk food! Fill up on fresh, clean, natural foods and increase your water intake & you should see those extra pounds melt away :)
 
I'll definitely remember c.r.a.p too. I know I need to cut down on refined carbs as I do eat bagels and white bread etc. I'm not bad with cakes and the like though. It's just a few small changes that need to be made in terms of food.

I went to my first body pump class today and thought it was great! Does anyone have any idea how many body pump classes I should do to see some good results?
 
That's great that you've found another class that you enjoy! You don't necessarily always have to do the body pump class, in fact, you'll probably have better results in the long term if you switch it up and do a mixture of classes. Try aiming for 2-3 days per week that have some strength training and try to do some form of cardio on most days of the week,and make sure that you do a mixture of intensity; some days can be lower intensity, but longer duration, while other days can be higher intensity, but shorter duration. Try to space out your strength training so that you have at least one day in between workouts. Low-moderate intensity cardio you can do on consecutive days, but high intensity cardio might be best if followed up by a low intensity day, in order to prevent injury.

I hope that helps
 
Hey there, can you advise on a high intensity interval training workout for beginners, on the treadmill?? I did some today at the gym, but not 100% sure i'm doing it right. Should you walk for longer than you sprint.. as I was sprinting for roughly 30 to 40 seconds and walking for 90 seconds
 
Hey Fitness Newbie, how have things been going lately with the classes. Have you tried any intervals yet on the treadmill?
 
Hi there,
I can see your comments and administrator recommendations. What's your opinion on fitness games for Nintendo or PlayStation, those can be fun and effective too, right?
 
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I think that they can be very effective. But like any other form of exercise, you have to do it consistently to see results :)
 
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