Ask the gym personal to show you how to use the various machines.
Diet is you first thing to do!! Just starting out should shoot for three cardio workouts and two strength-training sessions per week. Schedule your cardio sessions on Mondays, Wednesdays and Fridays, and your strength-training workouts on Tuesdays and Thursdays. This schedule allows time for your muscles to heal and recover between sessions. At the end of each of your five weekly workouts, Before and after all cardio and strength training you want to warm up the muscles being used. So if you're doing the elliptical then then go slow for about 5 minutes to warm up the muscles.If you're doing strength training then use a light weight and do the routine for a few minutes to warm the muscle.
Do cardio of different types so you can try them out and select the one you enjoy the most. Most gyms have treadmills, ellipticals, stationary bikes, stair climbers and rowers. Each cardio machine allows you to begin at a low intensity or speed. Women over age 40, naturally see decreases in bone density because of hormonal changes, It's best to use the machines that involve being on their feet, such as the treadmill, elliptical machines and stair climbers, as they will help to promote bone growth. Begin with 15 minute workouts, gradually increasing the time.
Strength training is beneficial because it increases lean muscle, which in turn will speed up your metabolic rate and support a healthy body, and it helps to build bone density. A full-body workout regimen for beginners includes the chest press, shoulder press, back rows, leg press, leg extensions, leg curls and crunches. Being a beginner perform one set of eight to 12 reps of each exercise. Take your time and use a light weight until you’re comfortable with the technique of each exercise. After you mastered the techniques, use a weight that will make completing eight to 12 reps challenging.
I suggest buying a heart rate monitor it's about $30.00. To figure your heart rate subtract your age from 220 that will show your maximum heart rate.
What you want to strive for is to get your heart rate between 65%-85% of your maximum heart rate. Before doing anything get the OK from your doctor!!