While many people seek weight loss to improve their appearance, carrying excess fat --- especially in your belly --- is also dangerous for your health. People who are significantly overweight are more likely to suffer sleeping problems and life-threatening conditions, such as diabetes or cancer. Most gyms offer a variety of exercise routines aimed to rid your stomach, arms and legs of unwanted fat. Recognize your options for exercise at the gym to slim down successfully.
Different Types of Fat
Although any type of fat counts when you step on the scale, the flab on your arms and legs differs significantly from belly fat. Arm and leg fat is subcutaneous, or squeezable, fat. Subcutaneous fat accounts for 90 percent of the fat on your body but lies dormant and isn't as deadly as fat inside your stomach. Stomach fat, or visceral fat, envelops your intestines and increases your chances of suffering heart disease. While visceral belly fat is typically easier to remove with exercise than subcutaneous fat --- which tends to be more stubborn --- both types of fat reduce when you combine consistent physical activity with nutritious eating.
Calorie Workouts
Gyms feature many methods for aerobic activity, or exercise that makes you breathe more quickly and allows you to keep your arms and legs moving. Aerobic workouts are ideal for removing overall body fat, since you'll burn calories rapidly. Consider riding a stationary bicycle or taking a brisk walk or jog on the treadmill or swimming in the indoor pool. Gyms also offer aerobic dance classes, as well as opportunities for basketball and racquetball. Doctors suggest starting your workout at a light intensity and then advancing to a moderate or intense pace that feels comfortable. Perform aerobic workouts for at least 30 minutes on four to six days weekly as the most effective method to meet your weight-loss goals.
Strength Exercise
The gym is a popular place to perform strength training, or exercise routines that build muscle. Strength training is an essential component of most weight-loss plans, since the workouts are effective at reducing overall body fat and triggering a metabolism spike that keeps your body burning calories for hours. Your options for strength training at the gym include lifting on weight machines or performing repetitions with traditional tools like barbells, hand weights or dumbbells. Strength training benefits are typically obtained by visiting the gym for 30 to 40 minutes on three days each week.
More Than Weight Loss
The benefits of aerobic activity and strength training extend far beyond reducing body fat. Aerobic workouts ensure that your arteries remain free of plaque buildup and help prevent high blood pressure, heart attacks and cancer. Strength training rewards your body with stronger bones and balance, as well as a reduced chance for arthritis pain. Obtain your family physician's permission before starting any exercise.
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