A gym filled with shiny weight stacks, clanging dumbbells, a gridlocked cardio area, dozens of group fitness classes and a juice bar that serves 14 ingredients concoctions can leave any woman confused.
However, as you are paying a fairly hefty sum for membership, you should get your money worth of toning or weight loss. Here are some gym workouts, which will help to lose weight as well as maintain a good form.
The way to achieve your target is to use upbeat tunes, and ensure that you are moving at a pace matching the songs, which should have between 130 - 170 beats per minute.
Another way to make your cardio workout more effective, is to change the way you use your feet. Push with different parts of your feet, while on bikes, stair steppers, and elliptical machines. For example, if you want to work on your quads, then push with your toes. For your butt and hamstrings, push with your heels.
Our advise is to use neoprene weights, as they are likely to be easier on your hands. However, as they are more hospitable to bacteria and viruses, spray the weights and benches with Clorox or a similar product, to avoid infections.
Use an adjustable bench as it allows you to work a muscle in all ways. For example, to work the mid, upper, and lower chest equally, do one set of dumbbell chest presses on a flat bench. Incline it to 45 degrees for the next set and then decline it to 30 degrees below flat, for the final set.
For muscle building, another good way is working two muscle groups without taking a break in between. The best way to do this is by targeting opposing muscle groups, which will prevent you from overworking any one muscle. For example, follow bench presses with lateral pull downs and leg extensions with leg curls.
Group fitness classes are excellent gym workouts for women. It has been observed that people attending group classes, show up at the gym more consistently, than those who do not. A great idea is to sign up for spinning or Tae Bo classes, which burn calories equivalent to 45 minutes of running, at a 10-minute per mile pace.