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Video: Slimming Gym
2023 Author: Rachel Wainwright | [email protected]. Last modified: 2023-06-01 00:39
If you decide to lose weight quickly, then be sure to use additional sports equipment.
Therefore, you cannot do without a gym for weight loss. Naturally, you will find a wide variety of exercise equipment in the gym. Each of them is good in its own way, but only a few of them will help you get rid of excess fat faster. Thus, losing weight in the gym can be quite easy if you know where to start.
If you diversify your weight loss workout at the gym by combining exercises to increase your heart rate, increase flexibility and build muscle mass, you can successfully boost your own metabolism, which will help you lose weight quickly.
Weight Loss Gym Exercise
How to lose weight at the gym through exercise? Try to combine the following types of exercises:
- Cardiovascular exercise. Aerobic exercise actually helps burn huge amounts of calories. To maintain health, American nutritionists recommend that women engage in moderate cardiovascular exercise for at least 30 minutes a day. And for weight loss, the duration of training must be doubled. Walking on a treadmill is also a cardiovascular exercise, so be sure to include it in your weight loss program. Also, aerobic exercise includes the use of an elliptical or bicycle trainer, water aerobics or dance aerobics and yoga with dynamic asanas.
- Flexibility exercises. These exercises stimulate the production of "lubrication" in the main joints and expand the range of motion and elasticity of the muscles. These exercises include Pilates, dance, and static yoga. Before starting each workout, you need to warm up, which is aimed at gradually stretching hard and cold joints and muscles, which will help prevent possible injuries and bruises.
- Strength exercises in the weight loss gym. It is advisable to perform these exercises after cardiovascular exercises for 20 minutes. They strengthen all major muscle groups, and you can use both machines and your own body weight as resistance. For example, a huge variety of pull-ups and push-ups strengthen your legs, glutes, back, shoulders, and arms.
Weight loss program in the gym
Day 1: Start your workout with a slow warm-up on a treadmill. Increase the speed gradually over several minutes until your heart rate is 65 to 75 percent of your maximum heart rate. Run for 10-15 minutes.
After that, go to work on the elliptical trainer.
Change the load every 10-15 minutes, alternately using the stepper, stationary bike, rowing machine and other aerobic equipment that you have in your gym. When you exercise on the last machine, gradually reduce the intensity of the weight loss exercise in the gym until your breathing is stabilized and your heart rate is normal.
Day 2: circuit strength training. Choose the right dumbbell weight and set the appropriate resistance parameters in the machines, thanks to which you can exercise in the gym for weight loss for 1-2 minutes without stopping. You need to work at such a pace that sweating increases significantly, and it is also difficult to breathe.
After 2 minutes, take a short break to catch your breath and do the lower body exercise for 30 minutes, taking breaks every 10 minutes.
To remove your belly in the gym, you need to do abdominal exercises. First, you can work out on a regular bench 1 time per week, then do exercise on stationary bikes or do exercises with a lightweight barbell 3 times a week for 30 minutes.
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