A gym is an effective place to work out and reach your fitness goals because of the availability of machines, equipment and other exercise tools for you to use. Many gyms offer other services, including group exercise classes, seminars, incentive programs and personal training to help you stay motivated and empowered to exercise effectively. Consistency, variety and motivation are important components of a weight-loss plan, in conjunction with a well-rounded workout routine.
Cardiovascular
Cardiovascular exercise is a key aspect in losing weight because it burns calories fast. The more intense the exercise, the more calories you will burn. Performing cardiovascular exercise at a gym is helpful because of the variety you can add into your workout.
Try different types of training such as interval or cross training. Interval training alternates short bursts of intense activity with recovery or rest periods. Cross training involves combining several types of activity into one workout. For example, avoid boredom by working out on the treadmill, exercise bike and elliptical for 10 minutes each for a 30-minute workout.
Strength Training
Strength training is an essential part of weight loss that is sometimes overlooked. Not only does it burn calories and enhance your physique, muscle burns more calories than fat, even while at rest. According to the American Council on Exercise, even while we sleep, skeletal muscle is responsible for more than 25 percent of calorie use. Therefore, the more muscle you have, the bigger increase in your metabolism.
Core and Flexibility
Core strength and flexibility enhance a comprehensive workout or weight-loss plan. Your core muscles include your abdominals, low back and hips and they are involved in most movements, from exercising to daily activities. Strong core muscles improve your balance and stability as well as help avoid poor posture and injuries during exercise so that you have the ability to exercise longer and harder.
Flexibility is also important to help avoid injuries and improve or maintain your range of motion. The Mayo Clinic explains that most aerobic and strength training programs inherently cause your muscles to contract and flex, so stretching is key. Stretching after your workout is an effective time because your muscles are already warmed up.
Guidelines
For weight loss or weight maintenance, the American College of Sports Medicine explains that 60 to 90 minutes of cardiovascular exercise may be necessary. The duration of your exercise will depend on your intensity. Moderately-intense activity is when your heart rate increases and you break a sweat, but you can still carry on a conversation.
For strength training, ACSM recommends doing eight to 10 strength-training exercises and eight to 12 repetitions of each exercise twice a week, for health benefits. Aim to target each major muscle group and avoid working the same muscle group on consecutive days. You should avoid targeting your core muscle group on consecutive days as well.
Considerations
Before beginning any exercise program, talk to your physician or a health fitness professional for specific recommendations. To maximize your exercise routine and weight loss plan, it is important to both start slowly to avoid injuries or overtraining and to progress your routine as well. While progression is key to avoid plateaus, increase your intensity and duration gradually.
The key to weight loss is expending more calories than you consume, so be sure to include a healthy diet in your weight loss plan as well.
References
- ACE Personal Trainer Manual; Cedric X. Bryant, Ph.D. and Daniel J. Green, Editors; 2003
- Mayo Clinic: Fitness
- American College of Sports Medicine: Guidelines For Healthy Adults
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