Weight Loss Programs At The Gym

Joining a gym provides you with an abundance of exercise choices. The key to making your membership worthwhile is to pick an option that appeals to you and to do it regularly. Decide what you are looking for in a workout routine: solo or group activities, cardio or resistance training, or scheduled or unscheduled.

Fitness Center Cardio Machines

Most fitness centers feature treadmills, elliptical machines and stationary bikes. These machines allow you the flexibility to work out when you want, for as long as you want. You can make your workout more enjoyable by bringing a personal music player, or work out next to a friend and talk. Most machines vary resistance levels, depending on your preference and what you want to work. A 155-pound person will burn 493 calories an hour riding a bike at a moderate intensity and 704 calories an hour running 6 mph. Using an elliptical burns eight to nine calories a minute, or 510 calories an hour, according to the American Council on Exercise.

Strength Training

You can strength train with free weights, machines, resistance bands or your own body weight. Many gyms offer strength-training classes, which gives you the advantage of having a professional tell you what exercises will benefit you most. Many people who are interested in burning fat overlook the value of strength training. But, a pound of muscle burns an extra 30 to 50 calories a day, according to Wayne L. Westcott, fitness research director for the South Shore YMCA in Quincy, Massachusetts. This will burn an extra four to five pounds a year.

Cardio Exercise Classes

Fitness classes will increase your motivation and enthusiasm because you will want to keep up with the rest of the group, according to Kelley McGonigal, health psychologist and fitness instructor at Stanford University. If you enjoy a social environment and aren't afraid to exercise in front of others, group exercise classes may be perfect for you. Try step aerobics, kickboxing or a Latin dance class.

Swimming

Swimming burns many calories, boosts your metabolism, firms your muscles and doesn't stress your joints, according to Women's Health. Swimming at a high intensity for an hour will burn almost 700 calories. Also, because the water is so dense, each movement works your muscles, too.

Tennis or Racquetball

If you are competitive, try a sport such as tennis or racquetball. A 155-pound person will burn 563 calories an hour playing tennis and 704 calories an hour playing competitive racquetball. Many gyms offer organized leagues. This will allow you to meet fellow gym members and stay in great shape.