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Moonjumper
I am going to the gym for the first time (properly - not including my induction) tomorrow and I need some help or advice and friendly tips.
I'm 15 years old and I wouldn't exactly say I'm 100% happy with my figure but I'd love to tone up and just feel and be fitter - it will also help my overall performance with horse riding too. I have fractured my right wrist (and funnily enough, I'm right handed) so I am unable to do anything that involves using my arms/hands in the gym. I was wondering what gym machines and equipment to focus on using. The gym I'm going to is small but has all the standard and very modern gym equipment and all the side equipment like yoga balls, mats, weights, balance mats, and so on.
Can anyone give me a list of machinery that I should use the most or the ones you recommend that have helped you tone up and lose weight or ones that help burn a lot of calories?
How long would you use this equipment for?
How long do you recommend you do your whole work out for?
How long do you spend stretching afterwards?
Are the showers good (I know all gyms are different, but I'd like to shower after the gym)?
I have running shoes. Are these the most suitable footwear for the gym?
Do you see good results from the gym?
How often should you go to the gym to see results?
If you suffer from fatigue from the gym, what should you do?
What is your top 10 tips for being in the gym?
Do you have any other tips or advice?
It would be MUCH appreciated.
Me and my Mum are going to the gym together, she is a bit overweight but she has two kids and works for a living so don't judge her. We are both hoping to see results within a few months and will continue going to the gym even a while after we've noticed the results - this will only motivate us more! :)
Answer
If you can't use your hands, you're going to have a bit of a difficult time until your wrist heals. However, there are things you can do.
For resistance training, you're stuck on the machines right now because you can't use your hands. The machines are *okay,* but they isolate individual muscle groups and don't let you build up strength in the supporting muscles the way compound lifts like deadlifts, squats, overhead presses, and power cleans do. The physique you're after can be achieved by lifting; when your wrist is healed and you have the OK from a doctor, I encourage you to ask at the gym if there's someone who can teach you to lift heavy.
The machines have little signs on them that show you what you're supposed to do; the written instructions are accompanied by drawings of a man with the muscles that that machine targets highlighted. Find the ones that target your legs: quadriceps, hamstrings, hip adductors and abductors, and calves. Leg press machines are fun, too; you lay on your back and push up on a plate with your feet. Get someone to help you load the plates on the leg press, if you decide to add some weight to it, so you don't further injure your wrist. For all machines, do a set of 5 repetitions at the lightest weight, then move the pin down to the next plate and do another 5 reps. Keep doing that until the weight stack is too heavy for you to move.
For cardio, treadmills and ellipticals are fine. You don't have to use the swingy-arms on the elliptical if that will aggravate your wrist; most ellipticals have stationary arms as well as ones that move. Don't trust the calorie burn on those machines, even if it's one of the fancy new ones that asks you to input your weight; there are more factors at play that the machine can't account for. Do 20-30 minutes of cardio; whether you do it all on a treadmill or elliptical, or split it up, is entirely up to you.
Stretching: Stretch for about 5-10 minutes before and after your workout. The gym will probably have some examples of stretches posted around on the walls; otherwise, you can ask a trainer when you get there.
Footwear: Running shoes will be fine.
Frequency: 3 days a week is sufficient. The key is consistency - you have to keep going. Fitness is not something you achieve once and that's it, it's something you have to work on constantly.
Fatigue: If you feel dizzy, or think you might pass out or throw up, stop what you're doing immediately and sit down. Drink water, eat something if you can, and breathe deeply until you feel better. If you're just feeling the burn and getting tired, but don't feel like you might pass out or throw up, then rest briefly, hydrate, and get going again.
Showers: Depends on the gym. Definitely bring a pair of flip flops to wear in the shower if you decide to take one there, though. You don't want to touch the floor, ever.
Other tips:
- Be quiet. It's fine if you and your mom want to chat while you're doing your thing, but keep the volume low so as not to disturb other people.
- Just because you can't do any upper-body work doesn't mean you can be screwing around on your phone while doing your leg curls. Pay attention to your surroundings, stay focused on your workout. Facebook will still be there when you're done, check it then.
- Don't loiter. When you're done with a machine, wipe it down (this is important - there will likely be moist towelettes available for you to use for this purpose) and get off of it so someone else can use it.
- Drink plenty of water before, during, and after. Bring a snack, if you haven't done much exercise before. Some people prefer to eat something before their workouts, some people prefer to eat something after, and the only way to find out how your body operates is to work out and see how you feel. I can't work out on an empty stomach; my SO can't work out on a full one. We feel ill if we do.
- If you're confused about how anything works, ask a trainer. It's what they're there for.
If you can't use your hands, you're going to have a bit of a difficult time until your wrist heals. However, there are things you can do.
For resistance training, you're stuck on the machines right now because you can't use your hands. The machines are *okay,* but they isolate individual muscle groups and don't let you build up strength in the supporting muscles the way compound lifts like deadlifts, squats, overhead presses, and power cleans do. The physique you're after can be achieved by lifting; when your wrist is healed and you have the OK from a doctor, I encourage you to ask at the gym if there's someone who can teach you to lift heavy.
The machines have little signs on them that show you what you're supposed to do; the written instructions are accompanied by drawings of a man with the muscles that that machine targets highlighted. Find the ones that target your legs: quadriceps, hamstrings, hip adductors and abductors, and calves. Leg press machines are fun, too; you lay on your back and push up on a plate with your feet. Get someone to help you load the plates on the leg press, if you decide to add some weight to it, so you don't further injure your wrist. For all machines, do a set of 5 repetitions at the lightest weight, then move the pin down to the next plate and do another 5 reps. Keep doing that until the weight stack is too heavy for you to move.
For cardio, treadmills and ellipticals are fine. You don't have to use the swingy-arms on the elliptical if that will aggravate your wrist; most ellipticals have stationary arms as well as ones that move. Don't trust the calorie burn on those machines, even if it's one of the fancy new ones that asks you to input your weight; there are more factors at play that the machine can't account for. Do 20-30 minutes of cardio; whether you do it all on a treadmill or elliptical, or split it up, is entirely up to you.
Stretching: Stretch for about 5-10 minutes before and after your workout. The gym will probably have some examples of stretches posted around on the walls; otherwise, you can ask a trainer when you get there.
Footwear: Running shoes will be fine.
Frequency: 3 days a week is sufficient. The key is consistency - you have to keep going. Fitness is not something you achieve once and that's it, it's something you have to work on constantly.
Fatigue: If you feel dizzy, or think you might pass out or throw up, stop what you're doing immediately and sit down. Drink water, eat something if you can, and breathe deeply until you feel better. If you're just feeling the burn and getting tired, but don't feel like you might pass out or throw up, then rest briefly, hydrate, and get going again.
Showers: Depends on the gym. Definitely bring a pair of flip flops to wear in the shower if you decide to take one there, though. You don't want to touch the floor, ever.
Other tips:
- Be quiet. It's fine if you and your mom want to chat while you're doing your thing, but keep the volume low so as not to disturb other people.
- Just because you can't do any upper-body work doesn't mean you can be screwing around on your phone while doing your leg curls. Pay attention to your surroundings, stay focused on your workout. Facebook will still be there when you're done, check it then.
- Don't loiter. When you're done with a machine, wipe it down (this is important - there will likely be moist towelettes available for you to use for this purpose) and get off of it so someone else can use it.
- Drink plenty of water before, during, and after. Bring a snack, if you haven't done much exercise before. Some people prefer to eat something before their workouts, some people prefer to eat something after, and the only way to find out how your body operates is to work out and see how you feel. I can't work out on an empty stomach; my SO can't work out on a full one. We feel ill if we do.
- If you're confused about how anything works, ask a trainer. It's what they're there for.
How would change the Earth's rotation if suddenly everyone would start to run towards west.?
Zolito
If every human being would suddenly run towards west, how would that influence the rotation of Earth. Please calculate in, that newborns, and too old people can't run, and people closer to the equator will generate more amount of influencing force. Please express the result in m/sec . We are assuming, that after starting, they (we) are continuously running until the end of test.
Answer
OK.
The moment of inertia of the earth is 8x10^(37) kg-m^2.
The angular speed of the earth is 7.27x10^(-5) rad/sec.
The rotational energy of the earth is then
K=(1/2)Iw^2=2.11x10^(29) J.
Let's assume the population of the earth is 6.7 billion people and that for calculation ease we lined them all up on the equator.
N=6.67x10^9
Re=6.3675x10^(6) m
Let's use sprinter speeds and acceleration to calculate the possible force generated by our runners.
Top speed is approximately 36 km/h and time from zero to top speed is 11.5 ms.
v=36 km/h=10 m/s
a=dv/dt=10 m/s/(.011 s)=909 m/s^2
Assume everyone is 100 kg mass.
So each person can generate a force,
F=ma=(100 kg)(909 m/s^2)=90900 N
Each person's shoe does work on the earth over an angle.
We'll assume the force is transferred over 1 meter, just for calculation's sake.
That angle is then found by dividing the arc length by the radius of the earth.
A=1 m/(6.3675x10^(6) m)=1.57x10^(-7) rad
I think we're ready for the big calculation.
W=N*F*Re*A=6.06x10^(14)
Now we can subtract that from the Earth's rotational energy,
K=2.11x10^(29) J
As you can see it wouldn't make very much difference.
This analysis was very conservative so in reality the difference would be even less.
OK.
The moment of inertia of the earth is 8x10^(37) kg-m^2.
The angular speed of the earth is 7.27x10^(-5) rad/sec.
The rotational energy of the earth is then
K=(1/2)Iw^2=2.11x10^(29) J.
Let's assume the population of the earth is 6.7 billion people and that for calculation ease we lined them all up on the equator.
N=6.67x10^9
Re=6.3675x10^(6) m
Let's use sprinter speeds and acceleration to calculate the possible force generated by our runners.
Top speed is approximately 36 km/h and time from zero to top speed is 11.5 ms.
v=36 km/h=10 m/s
a=dv/dt=10 m/s/(.011 s)=909 m/s^2
Assume everyone is 100 kg mass.
So each person can generate a force,
F=ma=(100 kg)(909 m/s^2)=90900 N
Each person's shoe does work on the earth over an angle.
We'll assume the force is transferred over 1 meter, just for calculation's sake.
That angle is then found by dividing the arc length by the radius of the earth.
A=1 m/(6.3675x10^(6) m)=1.57x10^(-7) rad
I think we're ready for the big calculation.
W=N*F*Re*A=6.06x10^(14)
Now we can subtract that from the Earth's rotational energy,
K=2.11x10^(29) J
As you can see it wouldn't make very much difference.
This analysis was very conservative so in reality the difference would be even less.
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Title Post: Joining the gym for the first time. Top tips, help and advice?
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Rating: 100% based on 99998 ratings. 5 user reviews.
Author: Unknown
Thanks For Coming To My Blog
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