Routine exercise at the gym is effective for weight loss when combined with a healthy and well balanced diet. With machines, classes and exercise equipment to chose from, it can be difficult to determine what kind of regimen is best to help you reach your fitness goals.
Treadmills and Cardio Machines
Running on a treadmill for 30 minutes or more gets your heart pumping at a rate that supports efficient calorie and fat burning. Furthermore, running on a treadmill is less stressful on the knees than running on solid ground because you hit the treadmill platform with less force. Running works all of your major muscle groups and burns 500 to more than 1,000 calories per hour. Treadmills also allow you to increase the incline of your run, allowing for a more intense, fat-burning workout. Other effective cardio machines include the elliptical, recumbent bikes, upright bikes and cross-country ski machines.
Weight Training
Weight training is a an essential part of any exercise routine. Weight training not only helps to build lean muscle, but it also helps to prevent age-related muscle loss and allows you to burn calories more efficiently. Thirty minutes or more of weight lifting using free weights and resistance machines can help you tone your entire body as you shed pounds. Lift weights following cardio exercise at least two times per week.
Kickboxing, Yoga and Pilates
One of the major benefits of working out at the gym is the different classes you can incorporate into your daily workout routine. By mixing up the kinds of cardio and toning exercises you perform, you are more likely to work out all of your muscle groups. Kickboxing, for example, targets the thighs, abs and arms and can help you burn around 350 to 450 calories per hour. Yoga and Pilates help to promote lean muscle toning throughout your body and strengthen your core.
Consideration
When it comes to losing weight, your diet is as important as physical activity. If you are consistently exercising but consume more calories than you burn, you will not lose weight. It takes a deficit of 3,500 calories to lose one pound of fat, which is best achieved by reducing the number of calories you eat and exercising. Your diet should be rich in vegetables, fruits, protein and whole grains and low in high fat and high cholesterol foods. Furthermore, limit your intake of beverages high in sugar and caffeine and drink at least eight glasses of water each day.
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