Healthy weight loss is a gradual process of burning more calories than you consume each day and incorporating workouts helps you achieve this goal. The gym offers you an array of choices for maximizing your workouts including cardiovascular machines, weight-lifting tools and fitness classes. Cardiovascular exercise involves moderate to vigorous aerobic activity that optimizes calories burned while resistance or weight training helps to build, strengthen and tone your muscles. The more days a week you work out the better your results. In as little as 30 minutes per workout you can burn 300 or more calories, which is essential for weight loss.
Step 1
Warm up your body and stretch the major muscle groups before starting your main workout. Take five minutes to warm yourself up and five minutes to stretch. Roll your neck to each side, rotate your arms to warm up your shoulders, roll your wrists and ankles. Try any series of light movements like shaking your legs or arms to prepare your body for the upcoming workout. Stretch your major muscle groups holding each pose for five to 10 seconds. Cool down after each main workout using the same warm up and stretching methods.
Step 2
Walk or jog on the treadmill or an equivalent cardio machine at least three times a week. Cardiovascular exercise at a moderate to vigorous intensity level burns the most calories in 30 minutes. Stick with the same exercise on the designated cardio days or switch it up. On the treadmill try walking at a pace of 5 mph or jog at a pace of 6 to 8 mph to increase your calorie burn. The elliptical trainer, stationary bike or stair step machine also provide top calorie-burning workouts.
Step 3
Add one day of circuit training per week. Choose one day per week, in between the cardio days, to circuit train. This type of exercise combines low resistance with high repetitions to maintain cardiovascular health while also providing full body toning rather than working just one muscle group per workout. Most gyms have circuit training equipment set up uniformly as stations. Work your way through each station using low weight and 12 to 15 repetitions per exercise. Rest for 30 seconds in between stations. You can perform a second or third set of each station as your stamina improves, which boosts your calorie burn.
Step 4
Tone your upper and lower body muscles for one workout a week. Designate one workout a week for toning your upper body and another day a week for toning your lower body, preferably on noncardio days. Muscle is important for burning fat and toning exercises also give you a light cardiovascular workout when you use high repetitions with low weight. Unlike circuit training for the full body, focus on toning a specific region like biceps, triceps and shoulders; or glutes, quadriceps, hamstrings and calves. Spend 12 to 15 repetitions for three to five sets per muscle group.
Step 5
Take a 30-minute core-strengthening fitness class. If your gym offers a core-toning class add it to your weekly routine. Core toning focuses on your abdominal and back muscles. If core toning is not an option, try a low-impact aerobics class, yoga or stretching class.
Tips and Warnings
- Consult your physician before starting an exercise routine. Optimize your weight-loss efforts with a healthy diet including fresh produce, whole grains and lean protein. Drink water before, during and after your workouts to stay hydrated.
- If you feel pain during your workouts, stop the exercise, to avoid injury.
References
- Harvard Health Publications: Calories Burned in 30 Minutes of Leisure and Routine Activities
- Mayo Clinic; Weight Training; Do's and Don'ts of Proper Technique; November 2009
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- The President's Council on Physical Fitness and Sports; Fitness Fundamentals; Guidelines for Personal Exercise Programs; September 2011
- American Council on Exercise; Circuit Training; Fabio Comana
- Stretching Institute; Warm Up Exercises and Stretches; Brad Walker; 2011
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