Gym Work Out For Weight Loss

Stepping into a gym for the first time can be intimidating, as you have to familiarize yourself with a wide variety of machines and their different purposes. However, there are many ways to lose weight at your gym that require minimal knowledge of exercise machine function. From traditional treadmill running to Pilates classes, water exercises and weight training, you can vary your workouts to achieve your weight-loss goals.

Interval Cardio Training

Cardiovascular training is one of the key components of any exercise plan. It not only increases your heart rate to burn calories, but also helps to improve your heart muscle, hormones and metabolism. Interval cardio training can help you lose weight due to its quick-changing nature that makes it difficult for your body to reach and stay at a plateau. For example, start with a 60-second walk on the treadmill at the rate of 3 mph, then increase your speed to between 7 and 12 mph, depending on your level of fitness, and sprint for 30 seconds. Afterward, slow down to another 60-second walk. Repeat this for about 20 minutes. Substitute any other cardiovascular exercise machine, such as the elliptical, in place of the treadmill.

Weight Training

Underneath your body fat lies a great mass of muscles that help you conduct everyday activities. However, as you lose weight through diet changes and exercise, your muscles also begin to diminish. In order to keep them from deteriorating, you must increase your strength by applying stress to your muscles. Since most gyms offer a weight room specifically for weight and resistance training, increase your strength by incorporating the bench press and dumbbells into your workout.

Pilates

Checking out your gym's group exercise sessions is also a beneficial way to lose weight. Pilates is an effective way to build your overall strength and work out all parts of your body while improving your flexibility. Pilates can tone your abdominal muscles, lower back, triceps, biceps, chest, upper body and lower body, all without using heavy weights. There are various styles of Pilates; some offer gentle yoga-like exercises while others require you to work harder.

Swimming

Swimming is a low-impact form of exercise that is gentle on the joints, yet still raises your heart rate to burn calories and fat. Take water exercise classes at your gym -- two to three times per week for 30-minute sessions -- to improve your cardiovascular health.