Gyms offer a variety of exercise options that can help you lose weight. Choosing a workout routine that is suited to you and your fitness goals is key, as is selecting activities that you'll enjoy enough to continue working out for the long term. If your gym offers instructor-led classes, sign up for one or two to see which ones you enjoy. Many gyms also offer personal trainers who can help you design an exercise routine tailored to your weight-loss goals.
Cardiovascular Exercise
Cardiovascular exercise is the single most important component of weight loss. You can keep your heart rate elevated for a continuous stretch of time with gym activities such as running on a treadmill, swimming in the lap pool, using a rowing or elliptical machine, or riding a stationary bike. To maximize the calorie-burning factor during your cardio sessions, keep your heart rate within your target heart rate zone. Use an online target heart rate calculator, such as the one at the Mayo Clinic site, to determine your target zone. After you've been exercising for about 10 minutes, check your heart rate and, if the number is above or below your target zone, adjust your pace and intensity accordingly.
Aerobic Exercise
Aerobics is a type of cardiovascular exercise often performed in a class setting with an instructor, and possibly with music, dancing and rhythmic moves that give you a full-body workout. Many gyms offer classes in aerobic dance, step aerobics, kick boxing, choreographed dance and water aerobics---all of which combine cardio exercise with fun. If you're unable to attend scheduled classes at your gym, find an area at the gym where you can perform your own aerobic workout, taking advantage of jump ropes, step platforms and music.
Weight Lifting
Weight lifting isn't often thought of as a weight-loss exercise, but it definitely can be. You can burn calories lifting weights and, by building muscle mass, you can boost your metabolism. Burn even more calories during strength training by adding cardiovascular elements to your weight lifting routine. Instead of resting for prolonged periods in between lifts, move quickly from one exercise to another, pausing no more than 30 to 60 seconds before the next lift. Or add crunches in between lifts to keep your heart rate up and maximize your calorie-burning potential.
Sports
Many gyms have courts for basketball, volleyball, tennis and racquetball, making it possible to join pickup games or matches throughout the week. Team sports, such as basketball and volleyball, aren't always considered cardiovascular activities, because of their frequent stop-and-start nature, but you can still burn plenty of calories playing them. Remaining active, switching up your routine, and engaging in fitness activities that you enjoy are all important to prevent hitting a plateau, getting bored and giving up on your workout routine.
Tips
Keep a water bottle with you while exercising at the gym. Drinking plenty of water will ensure that your muscles remain hydrated throughout your workout, which can help cut down on cramping and the chance of injury. A small snack of complex carbohydrates, such as whole-wheat bread or oatmeal, can help you power through your workout, and a protein-rich snack or meal afterward, such as a protein shake, lean red meat, poultry or fish, can help your muscles recover and begin rebuilding.
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