Gym exercises are a great way to keep you fit. However, there are so many different exercises that it can be hard to know which ones to do. Here are four gym exercises that will help you stay in shape.
The Treadmill Run
The treadmill run is a great way to get your heart rate up and stay cool. Plus, it’s a low-impact way to keep fit. According to the Cleveland Clinic, exercising on a treadmill produces the best health benefits when you schedule this type of cardio for at least three days a week and gradually increase the duration and frequency of exercise until reaching a target of at least 150 minutes per week.
Start by walking at a moderate pace for two minutes to warm up. Then, increase the speed to a challenging level and run for 30 seconds. Return to your moderate pace for two minutes, and then repeat the cycle.
If you can’t seem to find your rhythm on the treadmill, try alternating and running outdoors on nice weather days. You may find that you have more energy and motivation when you’re running in fresh air.
The Elliptical Machine Workout
The elliptical machine workout is a low-impact exercise is perfect for a hot day. This machine is easy on the joints, making it a good choice for people with joint problems.
To use the elliptical trainer, stand with your feet shoulder-width apart and hold the handles. Start by pedaling at a moderate pace and then increase the intensity as you go.
If you want a more challenging workout, try holding onto the moving handrails and pedaling backwards. This will work your muscles in a different way and give you a great cardio workout.
The U.S. Department of Health and Human Services recommends that, to lose a significant amount of weight, increase moderate-intensity workouts to at least 300 minutes per week. This can be achieved through one hour on an elliptical or cross-training five days a week
The Rowing Machine
The rowing machine is another great option for a low-impact cardio workout. This gym machine works your whole body, including your arms, legs, back, and core.
To use the rowing machine, sit with your feet strapped in and grab the handle with both hands. Start by rowing at a moderate pace and then increase the intensity as you go.
If you want a more challenging workout, try rowing with one arm at a time. This will work your muscles in a different way and give you a great cardio workout.
According to an article in Hydrow, weight loss is best achieved with consistency, so set a goal for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Making sure to get enough rest days, especially if you’re just getting started!
The Weightlifting Circuit
The weightlifting circuit workout will help you build muscle and stay cool in the gym. This training session consists of eight different exercises that you’ll do for 30 seconds each. You will get the best results from training 2 to 3 times per week.
Start with the first exercise and complete as many reps as you can in 30 seconds. Then move on to the next exercise and complete as many reps as you can. Repeat this circuit two more times for a total of three circuits.
Exercises in the weightlifting circuit:
1. squats
2. lunges
3. push-ups
4. sit-ups
5. pull-ups
6. bicep curls
7. tricep dips
8. shoulder presses
Stay Motivated
Exercising regularly is important for overall health and fitness and as an encouraging side effect, you may lose weight. These four gym exercises are great options for staying fit and keeping your heart healthy. For a more personalize assessment you may consider scheduling some time with a personal trainer.
American Health and Fitness offers a wide variety of equipment for you to choose from. AHF encourages you to be consistent and to take your health goals seriously. Being prepared by going into the gym with a solid plan can help you to achieve success in your health and wellness. Whether you are working out at our Russellville or Moulton Alabama location, AHF staff is available to answer your questions.
