Beginner Workout - Need Help

[edifiz]

Hi all

I am 30 years old and never actively exercised or been to a gym in my life. I went to my community gym few days back and worked on the treadmill for a while. To be honest I am completely cluless as to what to do. I did not even know how to set the digital reader. I tried googling workouts for beginners & how to use to gym equipments but did not get any satisfactory answers and hence this post.

1. What speed and elevation level should I use as a beginner?
2. I need help with the digital reader on the stationary bike and elliptical machine. Do I need to set it on something or just start working out on that?

I know my questions are very basic. But I really need help here.

Also I am not looking to lose weight. I just want to maintain a healthy lifestyle, build resistance and tone up.

Personal Stats:

Age = 30
Weight - 105 lbs
Height - 5'3
Diet - Vegetarian
Work out level - Beginner

Thanks in advance.

[LisaS]

Is there any employee at your gym (like a trainer or a manager) that you can ask to give you a walkthru on the equipment? They are the ones who should know how each model works on their floor.

[edifiz]

Its my apartment community gym. There is no trainer here.

[LisaS]

If you take the make and model number down, you should be able to find a "user guide" on the web someplace or email the manufacturer for one.

Other than that, I just mess with the controls until I get something I can work with - probably not the best way, I'll admint.

[edifiz]

Thanks for your reply.

My problem is not just using this particular machine/model. I want to know in general do I have to change the settings in an elliptical machine or stationary bike. From what i understand, once i start peddling the pulse/heart rate reading starts to change. So what is the ideal reading for a beginner? Also what speed and elevation level should I start with while using the treadmill ? How many minutes should I spend on each machine? How many minutes/hours on the whole should I exercise as a starter?

[jbb]

Most treadmills have a "quick start" button that gets it started. Then you can just adjust the speed and incline to your liking. There are also usually built-in programs like hills, cardio, and intervals. I personally don't use the built-in stuff, but some folks like them.

A 1% incline most closely simulates running outside, so I do most of my treadmill run at 1%.

Speed and elevation will vary by person. As a beginner you should probably just start with brisk walking. Then after a week or two start doing some walking/jogging, where you walk for 5 minutes and jog for 1 minute and repeat for a total of 30 minutes or so. Then increase the jogging time and decrease the walking time a little bit each week until you can jog for 30 minutes straight.

You said your goals were to get healthy and tone up. The treadmill work will help your cardiovascular fitness, but for overall fitness and to look toned you should also include some strength training. This can be weightlifting, weight machines, or bodyweight exercises, depending on what you like and what equipment is available to you.

[enmark]

Push the start button. Start walking. If it goes to fast push the (-) button. If it is too fast push the (+) button. Walk for thirty minutes.

I think it would help you greatly if you did a strength routine with weights before hand. Pick up a copy of New Rules of Lifting and get started.