I'm on wk2r1 doing ok so far 4 a 55 yr old . Do I need to keep gym membership & what gym equipment should I use on rest days .

[Rockette]

I've only been a gym member 6 wks & not very fit .

[heartbreak_star Graduate]

You don't have to keep your gym membership - you can do Couch to 5k outside.

Maybe combine with Strength & Flex podcasts (you can modify some exercises to use gym equipment).

If not, I would advise free weights (I won't touch machines, they cause you to lose strength in your stabilising muscles) and/or stretching and yoga? Or maybe swimming?

Talk to one of the instructors at your gym - they can probably help! Good luck!

HBS x

[Rockette in reply to heartbreak_star]

Thanks for your advice heartbreak star , just done first of flex programme ,thinking of going swimming later

[Horrorhiker Graduate]

I do the gym alongside this programme.

I'm on week 4 at the moment. Ive been doing it on the treadmill at the gym until yesterday but decided to do a run outside. I'm glad I did as I found it was a bit harder, different and probably more enjoyable.

From now, I plan to run outside for 2 podcasts a week and do the other 1 at the gym.

I just usually use the rower, bike, and do a few of the weights machines when at the gym. It's about an hour, 2 or 3 times a week.

If your aim is to lose weight and get loads fitter, I'd try and keep with the gym if you can, as you'll see better results. Though it is important not to over do it. Maybe its an idea to look at the gym like the C25K podcasts. A slow build. If you're doing both, you don't put too much pressure on either. (If that makes sense?!?).

[Rockette]

I have done all week one outside ,and I think I will keep at that , never tried running on cross trainer , I use it for incline walking , I start at 1 on incline , and increase to 15 every min on 5.5 speed , I can just get to 15 then have to knock it down to ten , but when I first started I could on get to 11 a month ago . Thanks for it advice , think I will stick with gym .

[nomoresloth Graduate]

I started C25K in April and didn't do anything else along with it. I joined a gym in September as I felt I wasn't doing enough for my upper body and muscle strength in total. It's interesting to see that I can do the leg exercises easily but the arm and stomach ones... d'ouh!

I take advantage of the treadmill whenever it is too dark outside. If I go to the gym on a rest day, I usually use the cross trainer or the cycling machines for at least 30 minutes and before/after that circuit training (also about 30 minutes). I can't see any results so far but I feel a lot better as I train my body in a better balance.

[FirinBlanks Graduate]

I do 10 minutes (5 mins slow then 5 fast) on the cross trainer then around 30-40 mins on the weight machines working on upper body only, then I finish with 10 mins on the bike (again 5 mins fast then 5 mins cool down).

I found if I also did leg excersises I'd over do it and I put my hip out a couple of times.

I sometimes chuck in some light swimming too.

Some gyms offer free trainer sessions so it's worth asking them as the excersises depend on what you're trying to get out of the gym.

Finally as others have said C25K has the great benefit of not requiring gym membership, so it's really up to you if you want to maintain the membership. Personally I (now) enjoy the buzz from exercise so going to the gym allows me that on my off days.