Any exercise that you do is better than no exercise, and more is generally better, says the Centers for Disease Control and Prevention. If you are currently sedentary, gradually build up the frequency, duration and intensity of your workouts. Visiting the gym twice weekly, especially when combined with exercise that does not take place in the gym, can improve your health. Do not start any new exercise program before discussing it with your doctor.
Recommendations
The CDC recommends that all adults get 2 hours and 30 minutes of aerobic exercise per week. You should also do some muscle-strengthening exercise each week. While it would be possible to get in your full exercise requirement with two long sessions at the gym, it is best to spread out the time throughout the week. For the best results, plan on exercising at least five days per week. If you go to the gym twice weekly, go on daily walks, take up active hobbies or find other ways to stay active on the days that you do not go to the gym.
Benefits
Exercising regularly carries many health benefits. If you are overweight, regular workouts can help you lose weight, which in turn might reduce your risk of developing diabetes, heart disease, high blood pressure and other conditions associated with overweight and obesity. Working out can help you look better as you lose body fat and gain muscle tone. It can also help you feel better about yourself. You might sleep better if you exercise several times per week, and you may feel more energized during the day.
Weight Loss
In order to lose weight, you must create a calorie deficit, which means that you burn off more calories than you consume. Exercising even twice per week can help you meet your weight-loss goals. To lose 1 lb. in a week, you must create a deficit of 3,500 calories. The number of calories burned by doing a specific exercise depends on your weight; the more you weigh, the more calories you burn. For example, if you jog on a treadmill at the gym for 1 hour, you will burn about 728 calories if you weigh 200 lbs. Doing this twice per week allows you to burn 1,450 calories, so you should lose a little bit less than 1/2 lb per week. Adding other types of exercise and dieting will boost your weight-loss efforts.
Strength Training
While you are at the gym, be sure to do some strength-training exercises. Twice per week is an effective frequency for these types of activities. The CDC recommends doing as many repetitions, or complete movements, as you can until you find it hard to do another. Aim for 8 to 12 repetitions per activity. Try the various weight-lifting machines to find a routine that allows you to work out all of the major muscle groups. Ask a trainer at the gym to help you learn how to use the machines to avoid injury.
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