Do you work out at a gym?

[Tuckervill]

I don't go to a gym. In past years I have had memberships in which I did aerobics classes, but never could get into weight lifting or treadmill (ack! boring!).

However, my 21 yo son finally moved out of my studio which was renovated just in time for him to lose his job and be unable to pay his rent...and now that the studio is empty AND renovated, I can move the weight machine that's been waiting in the dusty workshop into the studio. Since I'm in college, I had planned to read my textbooks while walking on the treadmill, and do some upper body on the weight machine to supplement my riding. (All that put off for the 6 months that dear son/girlfriend/cats were living here.)

But how do I get started lifting weights? The weight machine has a leg part and a pull down part and a heavy bag (which I won't use because of enough problems with my hands already), and maybe some other kind of upper body device.

My goal for lifting is just to be stronger, more flexible, avoid pain, prevent osteoporosis (I'm peri-menopausal). I'm excited about it now that I finally get to start the program. Are there websites that give free advice for this kind of thing? A training routine that's just for good health, and not for powerlifting/body building?

Thanks,
Karen

[Dogmama]

I like to work the parts of the legs that don't get a lot of work in cycling, e.g., hamstrings. I generally do a 3 day/week full body routine during cycling season. Legs get the most attention on Mondays & Wednesdays.

Here are some websites that can give you some sensible routines:

http://www.billpearl.com/ Click on "programs"

http://forums.jpfitness.com/ They have a section for cycling & lifting questions.

http://www.stumptuous.com/cms/displaysection.php?sid=3 Towards the bottom is Krista's workout routines. The entire website is good, though.

[Tuckervill]

Hey! I know that Jean-Paul guy from the Arkansas Bicycle Coalition website!

Well, I don't "know" him, but I've seen his picture there.

Thanks for the links. Going to go dig around.

Karen

[Geonz]

No gym here... sorta like cable and telephone and broadband, every time I see "only XX$/month" I think, "oh! I'm saving XX$ a month!" (I do have a cellphone... and a close neighbor with all that schtuff.) Need to get back to yoga, though... that is supporting something more local and human, too.

[Lenusik]

I wish I like going to the gym, but I get bored there. I used to go quite a bit before I started riding. My other sport of choice is tennis and since it is an impact sport it provides for a great combination with cycling. I may potentially start using a gym since I am thinking of swimming as well.

[spokewench]

I only go to the gym in the winter. We are sometimes buried under snow and cold here in Flagstaff in the winter and since it is dark when I get off work, Yes, I do work out in the gym in the winter. A little weights, a little yoga and a lot of spinning classes.

I just can't hack it after the weather gets nice though, gotta ride (mountain and road, hike, and kick back outdoors - That is where it is at!

[chickwhorips]

i don't go to a gym... mainly because we don't have one here.

i do have some weights and a couple of THE FIRM dvds, yoga, and pilates dvds that i do.

wish we had a pool here. i just like to x-train on my easy days from running or biking.

[love2bike]

I started lifting weights 2 years ago when I was 45- I started with exercise bands and moved up to the 3,5 and 6 pound free weights. Now I use 8, 10, and 15 pound weights with more repetitions- 3 times a week - With 2 leg, 2 core and 2 arm exercise. I mix them up, so my workout won't get stale. I would say don't start on a weight machine unless you have direction from a personal trainer, otherwise you could risk injury.

I have found that I can only lose weight with a consistent weight training program - cardio alone didn't do it for me. In fact, I think every woman over the age of 40 should do some type of strength and resistance program. Now, I have replaced my hours on the treadmill <boring> with hours on the bike, and having better results.