Depending on what amenities your gym has, there are many types of exercises and stretches available to you. Most gyms will have treadmills, stair climbing machines, bikes, free weights and weight machines. They will also have a schedule of different types of group exercise classes that could include indoor cycling, kickboxing, Pilates, yoga or “boot camp”-style exercises.
Cardio Exercise
If your goal is to get back into shape, follow the basic guidelines from the American College of Sports Medicine. They suggest 20 minutes of vigorous cardio exercise three times a week in addition to resistance training.Cardio is any kind of exercise that will elevate your heart rate above resting. Walking, jogging, biking or skipping rope will all qualify as cardio.
Resistance Training
Your gym will probably also have free weights, such as dumbbells, and weight machines. The American College of Sports Medicine recommends doing two sessions of resistance training consisting of 8 to 12 different types of exercise, twice weekly. They state that by doing that and the cardio three times weekly, you will maintain basic fitness.
Proper Weightlifting Form
If you are a beginner with weightlifting, learn proper form from a very experienced friend or from a personal trainer. The Mayo Clinic states that using either free weights or weight machines are the same in helping you increase muscular strength. For example, doing a standing leg press on a weight machine will work the quadriceps and gluteus maximus. Walking dumbbell lunges would add similar benefits to the same muscle groups.
Group Classes
For variety and to help you prevent boredom or burnout from doing the same kind of workouts, you could include group exercise classes. Indoor cycling is a high-intensity cardio workout, as is kickboxing or a boot camp style class. Consider Pilates or yoga for improving your flexibility, abdominal strength and for a change of pace.
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