- Weight training builds muscle and burns calories. - Caroline Thompson
Gym workouts offer a variety of equipment and ways to train. The different exercise equipment allows a muscle to be worked in a variety of ways and this keeps the body from adapting to a training regime and hitting a plateau. Gym training exercises for strength training, muscle building or weight training begin with cardio and work all the major muscle groups in the body in three, four or five-day workout routines.
Aerobic Exercise for Cardiovascular Health
Aerobic exercise is an important gym training exercise for a rounded workout program. Cardiovascular exercise will improve endurance and the American Heart Association recommends 30 minutes a day of aerobic exercise for heart health. Running on the treadmill will get the blood pumping and warm up the body for other exercises.
Depending on the individual, there are different types of cardio available in a gym. In a California State University Northridge, study sponsored by American Council on Exercise (ACE) testers found that running on a treadmill burns more calories than other cardio equipment. (Cardioglide, E-Force and HealthRider) For moderate cardio exercise, the stationary bike, water aerobics and walking are good gym training exercises and they are recommended for pregnant women.
Strength Training to Build Muscle
Strength training builds lean muscle, improved body composition, better self-esteem, higher metabolism, increased energy and stronger bones. A training routine of sets and reps that works each muscle group in at least eight to 10 exercises three to four days a week is recommended by the American College of Sports Medicine. The major muscle groups are arms, legs, shoulders, chest, back and abdominals.
Chest Exercise Routine
Chest exercises are a good place to start in a gym-training program. Working the chest muscles first will keep the arms and legs from fatiguing. Working the arms first will fatigue them in other exercises. This is a more logical flow when training the whole body in one workout.
A rounded chest routine includes a chest press, incline press and decline press. Other gym training exercises to alternate with the basic chest exercises are chest flies and cable crosses.
Basic Back Exercise Routine
The most efficient back exercises work secondary muscles as supporting muscles. The lat pulldown works the latissimus dorsi (mid-back muscles that wrap around the sides of the back). The biceps and shoulders are also worked as secondary muscles. Seated rows help pull the shoulders back and are great for people who work on computers or sit at a desk for an extended period. For the lower back, the back extension works the erector spinae (waist) as the target and the hamstrings and glutes as the stabilizer muscles.
Building Arm Strength
The arms can be worked last or before the legs. Working the arms before the other muscles causes the arm muscles to fatigue faster lowering the effective muscle activation in the major target muscles of the chest and back.
A good upper body workout consists of biceps curls, hammer curls, triceps kickbacks, French press combined with shoulder press exercises. There are other shoulder exercises, but the shoulder press is a multi-joint exercise that works all the muscles of the shoulder. For full body programs that train the whole body in one workout, choose efficient exercises that work combinations of muscle groups. It is not possible to work each muscle group with a variety of exercises unless the program is split over a weeks training period.
Short Leg Routine
The biggest muscle in the body. Legs deserve a full day workout. Legs comprise half the body and have a complex structure of muscles and tendons. Not everyone has the time for split routines, so choosing an exercise that works all the muscles of the lower body is ideal. The squat is the best exercise for the lower body. Squats need to be done properly for safety and maximum muscle activations.
Walking lunges, incline leg press, dead lifts, leg extensions, leg curls and calf raises are other good leg exercises that round out the a good leg workout.
Efficient Abdominal Exercises
Working the abdominals also helps to support the back muscles. The crunch, captain’s chair and bicycle crunches are in the top ten best abdominal exercises, according to the American Council on Exercise (ACE).
Stretching for Flexibility
Stretching is just as important and any of the muscle strengthening exercises. Stretching helps maintain flexibility and is a good cool down at the end of a workout.
Summary
A good gym exercise routine should combine the three elements of fitness flexibility (stretching), cardiovascular health (aerobic exercise) and strength training (muscle building). Using an exercise routine that works the body in a logical order while targeting the whole body will provide the fastest and best overall fitness results. Remember to have proper rest periods to improve muscle growth and reduce fatigue.
American Council on Exercise (ACE), "Treadmills Burn More Calories Than Aerobic Riders According To New Study by American Council On Exercise" (accessed April 29, 2010)
Fit Faq, "ACE Report: Best Tummy Exercises" (accessed April 29, 2010)
American Heart Association (AHA), "Physical Activity" (accessed April 29, 2010)
Caroline Thompson - Caroline Thompson has been a professional photojournalist since 1999. She combines writing and photography in her stories. ...
