The perks of regular exercise are plentiful: weight control, disease prevention, improved mood, increased energy and better sleep, just to name a few. While exercise can be done nearly anywhere, a gym offers a variety of equipment, group exercises classes and a financial incentive to work out frequently. However, simply belonging to a gym doesn’t mean you’ll lose weight; sometimes you have to change your routine and mix things up to see the pounds drop off.
Interval Train
Instead of slowly plugging away for miles on the treadmill, try high-intensity interval training. You’ll save time – it only takes between 20 and 30 minutes per session -- and boost calorie burn at the same time. Warm up on the treadmill for five minutes, then alternate 30 seconds of sprinting as fast as you safely can with 90 seconds of walking for recovery. Repeat for 15 minutes, then cool down for five minutes. High-intensity intervals can also be done on stair climbers, elliptical machines or stationary bikes.
Employ a Personal Trainer
Most gyms offer the services of a personal trainer for an extra fee. One benefit of hiring a trainer at the gym is that he can teach you how to use the equipment so you can use it more effectively on your own. He will also teach you proper form to make the most of your workouts and challenge you to work harder during your sessions. Ask your trainer to design a program for you to complete on your own. Even though you only pay the trainer for one session a week, you can reap the benefits of a tailored workout on your own for the rest of the week.
Lift Heavier Weights
Strength training plays a major role in losing weight because the more muscle you build, the more calories you burn. However, you must lift weights heavy enough to have an impact. If your muscles feel fatigued after 10 to 12 reps, your weights are the proper size. If not, move up to the next set of dumbbells until you really feel the burn.
Join a Group Fitness Class
A group fitness class such as step aerobics or indoor cycling can help get your weight loss back on track. It provides a social aspect, which helps with motivation to actually go to the gym. Having an instructor present and watching also discourages you from slacking off during the workout. If you feel bored by one particular class, try a different one that your gym offers, whether it’s water aerobics, kickboxing or a dance workout. While the number of calories burned during a class depends on the length and intensity of the class, a 155-pound person will burn approximately 450 calories per hour during a general aerobics class, 600 calories an hour during a step class, 700 calories an hour during kickboxing and 280 calories an hour during water aerobics classes.
References
- Idea Health and Fitness Association: Top 10 Benefits Of Hiring A Personal Trainer
- Shape: 5 Reasons You’re Not Losing Weight at the Gym
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity
- ACE Get Fit: High-Intensity Interval Training
- Nutristrategy: Calories Burned During Exercise by NutriStrategy - Alphabetized List
Resources
Writer Bio
Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park. She has a long career in print and web media, including serving as a managing editor for a monthly nutrition magazine and food editor for a Maryland lifestyle publication. She also owns an Etsy shop selling custom invitations and prints.
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