Before you set foot in the gym, you should consider what your own habits are. To lose weight safely, you must dedicate time and effort consistently to ensure that you accomplish the results you want. Whatever your goals may be, include a proper balance of cardiovascular exercise, resistance training and flexibility training.
Considerations
Before you begin working out at a gym, you should make sure that you have had a professional teach you how the machines are used. Gyms typically offer a free session with a personal trainer, so take advantage of this to familiarize yourself with the equipment and ask questions. Try to take a class, such as aerobics, that you have never tried before. The key to shedding pounds is pushing yourself to do exercise that is challenging.
Goals
Before jumping into a workout, you should establish exactly what you want to gain from it and develop an ultimate goal. Short-term goals can also be markers in reaching an an end goal. For instance, if you typically walk, a short-term goal could be to jog for 15 minutes without stopping. A long-term goal would be to complete a 5k run after two to three months of consistent running.
Types
Cardiovascular exercise helps prevent disease and contributes to healthy weight loss. If you are committed to one form of cardiovascular exercise, try to do it longer or faster than usual. According to Life Fitness Corp., "Over time, the body becomes more efficient at performing repeated activities, so you end up burning fewer calories if you continue the same exercise at the same intensity level for months." Adding some form of resistance training to your routine will not only increase strength in your muscles, but it will also benefit your body by maintaining a healthy weight. When doing resistance training, target all major muscle groups. Use proper form by controlling the weight and do multiple sets. Stretch before you begin because it can prevent injury and decrease soreness.
Time Frame
Cardiovascular activity should be done for at least 40 minutes a day, five days a week for weight loss. According to NETA (National Exercise Trainers Association), "It is best to emphasize duration and frequency rather than intensity of exercise." Rest days are important, too, so make sure to take at least one day off for recovery every week. Resistance training should be done at least twice a week, but you should never work the same muscle group two days in a row. Flexibility training should be done before and after working out.
Recommendations
During your workout, you want to have your target heart rate be between 50 and 75 percent of your maximum heart rate. Increase your weight or reps when the workload becomes too easy. Hold all stretches for at least 10 to 30 seconds and be sure to target the major muscle groups that were used throughout your workout.
References
- Life Fitness: What is the Best Cardiovascular Exercise?
- The Fitness Professional's Manual; National Exercise Trainers Association; 2008
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