It's no secret that the gymnasium is a haven for exercise. What can be problematic is choosing the right types of exercises to encourage fat-burning versus bulk muscle-building. Fortunately, there is a variety of gym activities that can help someone shed pounds. Spin classes, circuit training and combined exercises can all help promote weight loss in the gym.
Spin Class
Spin class is a modified stationary-bike program that involves keeping your body into the "fat-burn zone" for at least 30 minutes. Riders sit on an adjustable-tension stationary bike that has pedals attached to a flywheel. The handlebars have multiple grips. A group leader instructs riders much like an aerobic class, calling out different standing and sitting positions for the spin class participants. Regardless of the position or tension level, riders are constantly pedaling, keeping their heart rates up and fat calories burning. If you choose to attend a spin class, bring water, prepare to sweat and don't plan on sitting. The spin bike seats are at a minimal size and provide zero comfort to discourage continuous resting.
Circuit Training
A circuit training program can provide an overall body-toning experience that can be done in 30 minutes. Instead of targeting one particular muscle group or exercise style, circuit training uses repetitive motion exercise in small increments of time before moving onto another exercise targeting another body part. You might, for example, begin by doing as many standard push-ups as possible in one minute. You would then move on to jumping rope for two minutes straight. At the next interval, your exercise could be holding light dumbbell weights and punching straight forward for one minute. By doing circuit training in this style, all muscle groups become active and start burning calories simultaneously.
Combination Exercises
Lifting weights, basic resistance training and aerobics workouts can all help you lose weight on their own. But by combining two of the three you can increase the potential for calorie-burning. One example is the "thigh and fly" exercise that utilizes dumbbells and a Swiss ball. Lie on your back with one dumbbell in each hand. Grip the Swiss ball with your inner lower legs. Outstretch your arms to either side. Lift the Swiss ball up by raising your legs until your thighs are straight up without taking your back off of the floor. At the same time, bring the dumbbells in until they meet over the middle of your chest. Lower the ball to your starting position and extend those arms back out at the same time.
