Beauty & Grooming  Discussion Forum

Hi sandhya

Thanks again for giving some valuable info regd the preparation to be done
bfore joining gym.As u said I have purchased shoes with shock absorbers.
The equipments that r available in my gym are

1) stationary bike
2) treadmill ( manual)
3) stepper
4) vibrator
5) dumb bells
6) twister

I have been exercising on these as per this order ( seeing one of my fellow members)
1) warm up ( stretches) - 5 minutes
2) stationary bike - 15 mins ( with less or no tension)
3) vibrator- 5 minutes ( i use the belt for my hip, thighs and butt)
4) treadmill - 10 mins ( count of 500 steps)
5) stepper - 5 mins ( 300 steps)
6) twister - 10 mins
7) dumb bells - 5 mins

Can you pls tell me if this is right or it has to be changed..and can u also tell me the procedure for using staionary bike i.e tension to be added and duration to be used.


sandya replied. Hi Raashi,
Good to know that you are in good shoes :):)

Now lets talk about your workout regimen.

Vibrator and twister. lay off. they don' t do much good for you and they are infact obsolete equipment for workout.

Now stepper. These are hard on your knees. If you don' t have any knee problems then go ahead and do this, but if you are like most women who are sesitive with their knees then take it easy with this.

Treadmill. Now that' s a good choice. I don' t know what you mean by a manual treadmill. But anything that runs on a belt and has automatic settings for speed, mileage,time etc.. is a good machine. Min time that you need to spend is 30 mints with 5 min warmup and 5 min cool off at the beginning and end of your program. So, the actual time you are making your heart run at an optimum rate is about 20 mints.

Stationary bike is good for your core. Which is stomach, calfs, legs etc.. Spend atleast 20 mints with a 4 min warmup and 4 min cool off. Do, add resistance as that will increase the rate at which your heart beats.

Remember using cardio equipment without making your heart beat faster is a total waste of time. Adding resistance, speed is very vital to your cardio workout.

The other thing that you mentioned was dumb bells. These are great to work on your muscles. You really don' t need fancy equipment to build your muscles. Dumb bells will do more than enough. Just remember never to hang on to them while walking. They don' t do much for you.

For any way to work with dumb bells then refer to msn website and you will find loads of info. I personally work with dumb bells for about 15 mints every other day. Remember that with any weight bearing exercise that you do, your muscles need to relax for 48 hrs before you can repeat what you did. Follow this advice and you' ll be good.

Hope this helps. Do let me know if you need any further info. Good luck.