Are you going to the gym to exercise and lose weight? What are the methods

Fitness exercises for weight loss can be achieved through aerobic exercise, strength training, high-intensity interval training, group courses, comprehensive training, and other methods. The weight loss effect is closely related to exercise intensity, frequency, and dietary control.

1. Aerobic exercise

Aerobic equipment such as treadmills, elliptical machines, rowing machines, etc. can effectively burn calories. It is recommended to do it 3-5 times a week for 30-60 minutes each time. This type of exercise accelerates fat metabolism by increasing heart rate, making it suitable for people who are in the early stages of losing weight. Pay attention to adjusting the slope or resistance during exercise to maintain strength and avoid joint damage.

2. Strength training

Compound movements such as squats, hard pulls, and bench presses can increase muscle mass and increase basal metabolic rate. It is recommended to schedule 2-3 strength training sessions per week, selecting 4-6 movements each time, with 8-12 exercises per group. After muscle growth, the calorie expenditure in a resting state will significantly increase, forming a sustained fat loss effect.

3. High intensity interval training

HIIT can achieve the effect of traditional aerobic exercise for 1 hour within 20 minutes by alternating short-term explosive exercise with interval rest. Typical combinations include Poppy Jump, Opening and Closing Jump, Sprint Run, and other movements that continue to burn calories for 24-48 hours after exercise. Suitable for those with a certain physical foundation.

4. Group courses

Dynamic cycling, combat gymnastics, Zunba and other courses enhance the fun of sports under the rhythm of music, and a single class can consume 400-600 kcal. A group atmosphere can help overcome laziness and is suitable for people who need external motivation. Attention should be paid to proper movement during the course to avoid muscle strain caused by compensatory movements.

5. Comprehensive training

combines cyclic training with functional training, such as alternating the use of equipment such as TRX suspenders, battle ropes, and medicine balls, which can simultaneously exercise endurance, explosive power, and coordination. This mode can avoid the plateau period caused by the body adapting to a single training, and it is recommended to supplement regular training 1-2 times a week.

A periodic plan should be developed for weight loss in the gym, with the initial focus on cultivating exercise habits and gradually increasing intensity. Cooperate with a protein first, low carbohydrate diet structure and avoid high sugar beverages and processed foods. Warm up and stretch before and after exercise, and wear professional sports equipment to protect joints. It is recommended to take 1-2 days off per week for muscle recovery, and ensure 7-8 hours of sleep to promote metabolic repair. When experiencing persistent joint pain or dizziness, training should be paused and a coach or doctor should be consulted.