Working out at the gym gives you access to a variety of machines, equipment and other exercise options you don't have at home. Not only does this translate into helping you add specific exercises to your training but complete routines as well. Take advantage of all that a gym or fitness center has to offer to improve your muscular strength and endurance, cardiovascular fitness and flexibility.
Circuit Training Program
To maximize the use of your time, consider circuit training, which combines lighter weight-resistance training done at a pace that provides an aerobic level of intensity. An example of a circuit training program would be one in which you perform 10 to 15 repetitions of a weighted exercise, with 15-second breaks in between each set, for a period of 15 minutes or more. Depending on your condition, you can: use lighter or heavier weights; perform more or fewer repetitions; take more or less time between repetitions; or create a longer or shorter total workout duration.
You can use weight machines, dumbbells, resistance bands, bodyweight exercises or a combination of two or more of these during a circuit training routine. You will not use your maximum weight because your goal is to keep going for 15, 30 or 60 minutes, so you don't want to lift weights that will fatigue you quickly.
Exercises in a circuit training workout could include leg and chest presses, sit-ups, weighted or nonweighted crunches, lunges and squats, push-ups, pull-ups, chin-ups, biceps curls, triceps extensions and flyes. The advantage of circuit training in a gym is that you can increase your weights as you improve without having to invest in multiple sets of weights. Most gyms have machines that will let you perform these exercises or dumbbell sets with different weights.
Cross-Training Program
If you are focused on getting an aerobic workout, vary the machines you use so you get a total body workout. Use a treadmill, elliptical, exercise bike and rowing machine to work your legs, chest, back and arms during your aerobic workout. Change resistance and incline settings to add more muscle resistance. Using lighter weights on weight machines for longer periods of time at a higher intensity---or adding even a short circuit training segment to your workout targeting a specific muscle groups---will let you maintain your aerobic pace and ensure a total body workout.
Track/Pool Programs
If you have an indoor track at your gym, use it to create aerobic and anaerobic workouts. To get into your aerobic zone, calculate your maximum heart rate (MHR) by subtracting your age from 220. Keep your heart rate at 70 to 80 percent of your MHR for an aerobic workout. If you are new to jogging or aerobic exercise, you can run/walk, taking breaks to minimize joint and muscle pain, letting your heart rate slow down slightly and then bringing it back up when you begin running again. If you can't talk during your exercise, you may have gone into the anaerobic zone.
If you play anaerobic sports like tennis, volleyball, basketball and football, you'll want to train your ability to recover between points, plays and timeouts. Use the track for sprint training, running the straightaways at full speed, then walking the curves, or walking back down a straightaway after you've sprinted it. Depending on your condition, you'll want to sprint for 30 to 90 seconds, then recover for 90 seconds to two minutes. These "rest" periods are actually active recovery periods that strengthen your ability to recover. A 3-1 work-rest ratio is good for anaerobic workouts, which should get your heart rate to 80 to 90 percent of your MHR.
Apply these same principles to a swimming workout, using different strokes (e.g., crawl, breaststroke, butterfly) to get a complete body workout.
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