Types Of Workout For Weight Loss In The Gym

While you can lose weight without a gym membership, a gym’s offerings can be beneficial if you’re looking for motivation and enjoy variety. For weight loss, the American College of Sports Medicine recommends that you work out for 60 to 90 minutes at least five days a week.

Cardio Machines

Cardiovascular exercise is a way to burn calories and lose weight, which may be one reason that cardio machines are popular pieces of gym equipment. A well-stocked cardio room has treadmills, elliptical trainers, stair treadmills, stationary rowing machines and stationary bikes. You can get on any piece of cardio equipment and perform a steady workout for a set period, or you can program most machines to run interval cycles, burning more calories to maximize your workout. You also can perform a cardio circuit by alternating between various pieces of equipment for the length of your workout.

Weight Training

Weight training, also known as resistance or strength training, burns calories and builds muscle. An increase in lean mass boosts your metabolism and helps you burn more calories at rest, which augments your overall weight loss effort. Gyms typically have a selection of free weights and resistance machines. In gyms that staff the fitness floor with personal trainers, you can ask for assistance with the various weight machines to create a customized workout. Another option is to choose one machine per body part and perform eight to 12 repetitions on each machine. A free-weight workout allows you to strength train through a wider range of motion.

Group Exercise Classes

Group exercise has come a long way since the days of leotards in aerobics class. In an effort to appeal to a wider group of people, group exercise now includes aerobics, step, indoor cycling, core conditioning, muscle sculpting, boxing, yoga, Pilates, water aerobics, swim training, hip hop, ballet and Latin dance. Regular attendance of most types of group exercise classes can help you lose weight, especially if you frequent high calorie-burning classes, such as indoor cycling and boxing. Group classes have a social element, which is beneficial if you’re motivated by the energy around you. At many gyms, classes are included in the price of membership.

Personal Training Sessions

Personal training sessions assess a client's condition, including weight, measurements, body mass index and musculoskeletal alignment. They design individual programs to meet a client's goals while taking deficiencies into account. If your primary goal is weight loss, your trainer may give you a specific cardio routine as well as a resistance training program that’s tailored to correct your body’s imbalances. Many gyms offer discounts when you purchase multiple sessions.