help out a gym-o-phobe....

[Irongirl]

(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.....

[scrumhalfgirl]

What are you hoping to achieve by going to the gym? Are you looking for like a basic full body strength program?

[Irongirl]

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......

[scrumhalfgirl]

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.

[Irongirl]

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.

[scrumhalfgirl]

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.

[dgrant]

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.

[Irongirl]

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).

[HCcD]

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

[jes]

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?

[HCcD]

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 ..

[Irongirl]

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.

[HCcD]

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 ...

[jes]

Yay! I remembered just enough to be helpful!

[Irongirl]

Yay! I remembered just enough to be helpful!

good work!

I think I'll call John - I know where my imbalances are.