If you have excess back fat, most gyms provide an array of machines to help you combat it. Keep in mind that targeted strength exercises for your back can help tone, but shedding the fat on top of the muscle requires cardio exercise. It is impossible to spot train, or lose weight in one area alone, so you must engage in a total body workout program for weight loss.
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Treadmills are a staple at almost all gyms and are effective fat-burning machines. You can perform a variety of cardiovascular workouts, including walking, jogging and interval training, and they offer manual settings so you control the intensity. Most treadmills also offer incline adjustments if you prefer to increase or decrease the ramp level throughout your workout.
Elliptical trainers are another common piece of equipment in gyms. They are like treadmills, in that they simulate a running motion, however they eliminate joint impact. Many elliptical machines feature upright handlebars that move back and forth to work both upper and lower body. This is advantageous if you wish to get rid of back fat because you burn calories and tone your back muscles in one workout.
The rowing machine is a cardio machine that helps you lose excess fat. It is similar to the elliptical because it is has little impact on your joints and works multiple muscle groups at the same time. Simply secure your feet in the footholds, grasp the handlebar and pull toward your chest, then release outward. You can also adjust the resistance of rowing machines to increase and decrease the intensity of your workout.
Stationary bikes help get rid of back fat because they provide an aerobic workout that helps tap into fat stores. There are usually two types of bicycles found in gyms: upright and recumbent. Both provide low-impact activity that helps you burn fat and calories. Some of the more old fashioned fan bikes utilize your upper body along with your lower body while cycling. Another fat-burning option is to take an indoor cycling class, if your gym offers them.