help out a gym-o-phobe....
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- Kevin Sullivan
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help out a gym-o-phobe....
(as posted in the FB group)
I'm getting over a hip/lower back injury. My RMT yesterday told me that I really need to strengthen my gluteus medius (and minimus, I think). So, I've found this youtube videos that has 4 good exercises: http://www.youtube.com/watch?v=aVS0JWAkV1U and I'll write those down and bring them to the gym - BUT...and here's the question....
....what else should I do at the gym? I'm not doing anything right now. I feel like I need to start from scratch again. I would like to have about a 30-45 minute workout (including those 4 exercises that I assume would take about 5-10 minutes ...total?) for when I go to the gym.
I guess what I'm looking for is that workout. Warm-up on something? Do those 4 exercises? Do something else? Do some stretching?
I'm totally not a gym person, so, I feel really lost.....
I'm getting over a hip/lower back injury. My RMT yesterday told me that I really need to strengthen my gluteus medius (and minimus, I think). So, I've found this youtube videos that has 4 good exercises: http://www.youtube.com/watch?v=aVS0JWAkV1U and I'll write those down and bring them to the gym - BUT...and here's the question....
....what else should I do at the gym? I'm not doing anything right now. I feel like I need to start from scratch again. I would like to have about a 30-45 minute workout (including those 4 exercises that I assume would take about 5-10 minutes ...total?) for when I go to the gym.
I guess what I'm looking for is that workout. Warm-up on something? Do those 4 exercises? Do something else? Do some stretching?
I'm totally not a gym person, so, I feel really lost.....
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
- scrumhalfgirl
- Lynn Williams
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Re: help out a gym-o-phobe....
What are you hoping to achieve by going to the gym? Are you looking for like a basic full body strength program?
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
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- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
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Re: help out a gym-o-phobe....
scrumhalfgirl wrote:What are you hoping to achieve by going to the gym? Are you looking for like a basic full body strength program?
I'm hoping to strengthen my left (weak) side and I guess start getting my cardio back. Ideally, I'd like to be running again within a month or so......
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: help out a gym-o-phobe....
Irongirl wrote:scrumhalfgirl wrote:What are you hoping to achieve by going to the gym? Are you looking for like a basic full body strength program?
I'm hoping to strengthen my left (weak) side and I guess start getting my cardio back. Ideally, I'd like to be running again within a month or so......
If you're seeing a physio, can they give you a broader rehab program? Cardio...what about biking? That could help with glute strength.
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
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- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
- Contact:
Re: help out a gym-o-phobe....
scrumhalfgirl wrote:Irongirl wrote:scrumhalfgirl wrote:What are you hoping to achieve by going to the gym? Are you looking for like a basic full body strength program?
I'm hoping to strengthen my left (weak) side and I guess start getting my cardio back. Ideally, I'd like to be running again within a month or so......
If you're seeing a physio, can they give you a broader rehab program? Cardio...what about biking? That could help with glute strength.
I haven't seen a physio yet. (I hate to say it, but, I've never felt like a physio has helped - but, I might consider it this time).
I can probably bike, yes.
The issue is that I feel overwhelmed when I walk into a gym.
Maybe a session with a personal trainer would help, although, I was hoping the RM "hive" would be able to construct a workout for me.
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: help out a gym-o-phobe....
My thinking was just that if you're looking for injury rehab, a good physio will be better then a generic program off the web, or even something most personal trainers will give you in a single session.
In terms of a basic strength program, the OTC website has descriptions and videos for the ones we use in our eight month long spin/strength/run program.
http://ottawatriathlonclub.com/resources.htm
Scroll down to MSE (muscular strength and endurance) Basic for videos and text - and easy beginner program that hits all the major muscle groups, and doesn't require fancy equipment. Let me know if you have any questions.
In terms of a basic strength program, the OTC website has descriptions and videos for the ones we use in our eight month long spin/strength/run program.
http://ottawatriathlonclub.com/resources.htm
Scroll down to MSE (muscular strength and endurance) Basic for videos and text - and easy beginner program that hits all the major muscle groups, and doesn't require fancy equipment. Let me know if you have any questions.
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
Re: help out a gym-o-phobe....
The most important element in constructing a workout routine is how frequently you're going to go. Twice a week? Five times a week? Very different workouts for each situation.
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- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
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Re: help out a gym-o-phobe....
thanks scrummy!
dgrant - I'm thinking 2-3 times a week at the gym, and then adding in a run or two outside.
I just had a chiro appointment, and, he suggested I talk with a local strength and conditioning specialist. Since I'm someone that (obviously) likes "programs" I think I'll try out that route (depending on the $$, of course).
dgrant - I'm thinking 2-3 times a week at the gym, and then adding in a run or two outside.
I just had a chiro appointment, and, he suggested I talk with a local strength and conditioning specialist. Since I'm someone that (obviously) likes "programs" I think I'll try out that route (depending on the $$, of course).
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
Re: help out a gym-o-phobe....
Were you able check out yesterday's Group-On Deal ??
http://www.groupon.com/deals/free-form-fitness-ottawa?c=button&utm_source=newsletter&utm_medium=email&division=ottawa&utm_campaign=free-form-fitness-ottawa&s=body&sid=11076759&p=1&date=20120117&utm_content=all-deals_ottawa&addxe=dmluY2VudGFuZHkuZm9uZ0BzeW1wYXRpY28uY2E=&user=0aadf0b6d46d71bad43450187463cf4e35edd8d9b47916134730c00921e22b4d
http://www.groupon.com/deals/free-form-fitness-ottawa?c=button&utm_source=newsletter&utm_medium=email&division=ottawa&utm_campaign=free-form-fitness-ottawa&s=body&sid=11076759&p=1&date=20120117&utm_content=all-deals_ottawa&addxe=dmluY2VudGFuZHkuZm9uZ0BzeW1wYXRpY28uY2E=&user=0aadf0b6d46d71bad43450187463cf4e35edd8d9b47916134730c00921e22b4d
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: help out a gym-o-phobe....
Andy, remember the woman who spoke at the natural running seminar? What was the name of her group? Would they be able to help with a rehabilitation type program?
If it ain’t broke, run through it -- Strider
Re: help out a gym-o-phobe....
jes wrote:Andy, remember the woman who spoke at the natural running seminar? What was the name of her group? Would they be able to help with a rehabilitation type program?
Francine Eastwood from PSI ??? And, yes, it is covered by your Gov't Group Insurance ..
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
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- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
- Contact:
Re: help out a gym-o-phobe....
HCcD wrote:jes wrote:Andy, remember the woman who spoke at the natural running seminar? What was the name of her group? Would they be able to help with a rehabilitation type program?
Francine Eastwood from PSI ??? And, yes, it is covered by your Gov't Group Insurance ..
really?! that would be great.
my chiro suggested John Zahab.
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
Re: help out a gym-o-phobe....
Irongirl wrote:HCcD wrote:jes wrote:Andy, remember the woman who spoke at the natural running seminar? What was the name of her group? Would they be able to help with a rehabilitation type program?
Francine Eastwood from PSI ??? And, yes, it is covered by your Gov't Group Insurance ..
really?! that would be great.
my chiro suggested John Zahab.
John is a Personal Trainer that will provide an assessment put you on a program ... Not cheap ... whereas, Francine is more for focusing on gait assessment and modification, and identifying weaknesses and imbalances ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: help out a gym-o-phobe....
Yay! I remembered just enough to be helpful!
If it ain’t broke, run through it -- Strider
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- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
- Contact:
Re: help out a gym-o-phobe....
jes wrote:Yay! I remembered just enough to be helpful!
good work!
I think I'll call John - I know where my imbalances are.
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
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