Any fitness instructors out there ? - is this program effective?!


Question: Ok at the gym i do 20 minutes on bike, 5 mins running machine (cant do a lot on this as hurts my knees), 10 mins on step and 5 mins on rowing machine. I then do 20 mins on various weights. Three times a week

I aim to tone up and keep weight down. weight 8stone 10 and 5ft 4.
what do you think? would it be better to concentrate just on cycling machine or go swimming for half an hour; am confused what is best for toning.


Answers: Ok at the gym i do 20 minutes on bike, 5 mins running machine (cant do a lot on this as hurts my knees), 10 mins on step and 5 mins on rowing machine. I then do 20 mins on various weights. Three times a week

I aim to tone up and keep weight down. weight 8stone 10 and 5ft 4.
what do you think? would it be better to concentrate just on cycling machine or go swimming for half an hour; am confused what is best for toning.

First bin the running machine.. After 20 mins of sustained exercise your body will start to work on those fat stores. Work out a at pace that would be difficult to talk / chat. Try and aim for achievements on the machines and not just time spent on them, Eg up the resistance on the bike and try intervals of increased pace until your really out of breath, recover at a slow pace then go again. Rowing machine, attempt to do 500m in under 1min 40sec, recover and then repeat 4 times. Swimming is a great exercise but you need to do a least 20 lengths and 4/5 without stopping and get you hair wet by not doing the girlie breast stroke. There is no such thing as toning with regards to the body, contrary to popular belief. Just good old fashioned weight ;loss! and well being.

I wouldn't know, but surely there must be a trainer/ assistant at the gym you could chat to about your program??

I'm a CPT. If the running hurts your knees, don't do it. You likely have poor form. I personally don't have any of my clients use treadmills for running. Research indicates treadmills cause poor form even with pro runners, and poor form causes pain and injury.

Aside from that, it doesn't sound terrible. I don't know how much a stone is, however, and I'm too lazy to look it up; but anyway don't neglect the weights. Muscle mass burns fat just by existing, and to gain muscle, you have to lift weights.

It is usually best to talk an instructor at the gym, so they can design a program for you. To maximize your results it is better to switch it up. I know for bodybuilding, you never work on the same muscle group 2 days in a row. Also you may want to look into yoga or pilates to sculpt long lean muscles and tone. Hope this help you. Have fun and good luck!





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