Weight-Loss Gym Training

Enrolling in a gym provides access to a variety of free weights, machine weights and cardiovascular machines. In addition, some gyms even include basketball or racquetball courts or swimming pools. Using all of the amenities that a gym offers, and engaging in a mix of weight training and cardiovascular activity can help you lose weight, gain strength, and start on the path to a healthier lifestyle.

Cardiovascular Workouts

Cardiovascular activity is an important part of any weight-loss routine, as it burns calories, increases the heart rate and, in turn, increases blood flow to the organs and improves lung function. The Centers for Disease Control and Prevention recommend that adults engage in at least 150 minutes of moderate cardiovascular activity every week or 75 minutes of vigorous cardiovascular activity weekly. Perform cardiovascular training in a gym on treadmills, elliptical machines, stair-steppers, rowers or stationary bicycles. Swimming or playing basketball are also effective cardiovascular exercises.

Weight Training

Weight or strength training helps to develop and build muscles. As muscle mass develops, the body's metabolism also increases, which promotes weight loss. Adults should participate in strength training exercises and activities at least two days each week, according to the Centers for Disease Control and Prevention. Using free weights or weight machines at the gym are appropriate for strength training exercises. Weight loss from strength training is most successful when these exercises address all the major muscle groups in the body.

Starting Out

When beginning a weight-loss program, start slowly to prevent injury. With cardiovascular exercises, 10 to 20 minutes of activity is good at the beginning. When using machines like ellipticals or stationary bicycles, keep the equipment on at the lowest setting with no added resistance. For strength training, start with two to three sets of each exercise for five to 10 repetitions. Stretching after the workout helps to prevent muscle soreness. As your endurance increases, so should the length and intensity of your workout.

Plateaus

Once your body is familiar with a cardiovascular and strength training workout, it will plateau and weight loss will stop. Avoid plateaus by changing up the workout routine. Intensify cardiovascular activities by adding resistance or incline when using a machine, or by adding intervals of higher intensity activity. Alternatively, engage in different cardiovascular activities. With strength training, increase the weight and the number of repetitions. Finding alternative exercises that work the same muscle groups will also help to prevent plateaus.

Benefits and Risks

Engaging in a weight-loss program helps to reduce the risk for disease, including stroke, heart attack, diabetes and certain types of cancer. Consistent physical activity improves mental health and self-esteem, and it helps to maintain mobility as the body ages. However, there are inherent risks, including injuries and overexertion. Request guidance from the gym staff regarding proper use of the equipment. Consult your physician prior to beginning any exercise program, especially if you have a chronic health condition.