Gyms can be intimidating and confusing to the novice user. The abundance of machines, weights, gadgets and props may have you feeling overwhelmed and wondering if attempting to work out is even going to produce any results. Though it may take a little time to get used to the gym atmosphere, once you do you’ll most likely see the many benefits gyms offer. When used correctly, gyms are excellent for helping you lose weight, increasing your fitness or strength level or training for an athletic event.
No Excuses
It is easy to make excuses for skipping your workout, especially when you are short on time. However, the only way to improve your fitness level is to put the work in. Schedule your workouts in advance as if they are appointments that cannot be broken. To avoid temptation, find times throughout the week to workout that will not interfere with other plans. For example, if you prefer to meet friends for dinner after work then schedule your gym time for the early morning.
The Right Machines
Gyms provide a plethora of equipment, props and machines to help you get fit. However, just because it is in the gym doesn’t mean it is a good use of your time. For example, Fitness Magazine favored the leg press machine to strengthen the lower body. The reason, as stated by John Porcari, PhD, professor of exercise and sport science at the University of Wisconsin-La Crosse, is that the leg press utilizes numerous muscle fibers to execute the movement. Other leg machines, like the leg extension, isolate and work only one particular muscle.
The Right Weight
Lifting weights not only gives you a toned physique, but lean muscle gives your metabolism a positive kick. When executing strength training moves, lift weights that are heavy enough to increase your muscle mass. Porcari recommends determining one rep max, which is the most amount of weight you can move, and then using 50 percent of that weight as your workout load. For example, if you were only to do one rep on a bench press and the most weight you could move for that single repetition was 50 pounds, then you would cut that in half and do 10 to 12 repetitions using 25 pounds.
Variety
An advantage of gyms and fitness centers is that they offer a wide variety of activities and workout options. Rather than automatically going to the treadmill or elliptical trainer, vary your routine and incorporate new ways of moving your body. Try an indoor cycling, kickboxing or aerobic dance class for cardio, and maybe a boot camp or yoga class for strength training.
Member Comments