Exercise can help you burn calories to achieve your weight-loss goals. To lose weight, you must burn more calories than you consume. You will lose 1 lb. for every 3,500 calories you cut through diet and exercise, according to the Centers for Disease Control and Prevention. Keep certain strategies in mind to maximize your gym workouts and burn calories consistently.
Choose Aerobic Exercise
Aerobic exercise provides the most efficient way to burn calories and lose weight. The CDC recommend that all adults exercise at moderate intensity for at least 150 minutes each week, or at high intensity for 75 minutes each week. To lose weight, you might need more aerobic exercise. Common aerobic exercise machines at gyms and fitness centers include treadmills, elliptical trainers, stair climbers and stationary bicycles.
Intervals
The more intense your workout, the faster you will burn calories. If you cannot sustain a high level of intensity for the entire workout, consider increasing the intensity of your workout for short intervals. If you walk on the treadmill, add bursts of jogging. If you jog on the treadmill, add bursts of sprinting. If you exercise on the elliptical trainer, add bursts of pedaling at higher speeds or resistance levels. Many aerobic exercise machines provide preset interval workout modes that alternate bursts of high intensity with stretches of moderate intensity.
Variety
Vary your gym routine to avoid getting bored or burned out. Alternate elliptical workouts with treadmill or stair-climber workouts, or choose different preset workout modes each time you exercise. Bring different music or reading material with you to help pass the time during long, moderate-intensity workouts. Most aerobic exercise machines have racks for book, and many gyms provide TV screens for each machine.
Log Your Workouts
Keep a journal to track your weekly exercise and your progress towards a healthy weight. Record information about each workout, including the type of machine you used, the duration of the workout and the distance traveled or estimated calories burned. Tracking your exercise can help keep you motivated as you see how much work you are putting in to reach your goals. Try setting specific goals for how many minutes you spend exercising each week, and reward yourself with a new book or set of workout songs when you achieve those goals.
References
- MayoClinic.com: Interval Training--Can It Boost Your Calorie-Burning Power?
- MayoClinic.com: Fitness Programs--7 Tips for Staying Motivated
- Centers for Disease Control and Prevention: Healthy Weight---Caloric Balance
- Centers for Disease Control and Prevention: Healthy Weight---Physical Activity for a Healthy Weight
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