There are two types of equipment: cardio equipment and strength equipment. Both are great for losing weight. The only difference is that cardiovascular equipment is used for general weight loss, strength equipment is used to burn fat in certain areas of the body. By combining classes on both types of simulators, you will achieve success much faster.
Instructions
Step 1
For cardio workouts, choose a treadmill, elliptical trainer, stationary bike, and / or stepper. Set up workouts for at least 30 minutes, gradually increasing this time to 45 minutes. Monitor your heart rate during exercise. It is displayed on the computer display, which is equipped with all modern cardiovascular equipment. The heart rate should be 60-70% of the maximum. Calculate the maximum using the formula: subtract your age from 220.
Step 2
If possible, do not use the same machine. Combine them not only from workout to workout, but also within the same session. Change the machine every 10-15 minutes. So during one workout, you will bypass 3-4 different simulators. For more effective fat burning, change the intensity of the load: exercise for 2-3 minutes at a fast pace, 2-3 minutes on average. To really lose weight on cardiovascular equipment, go to classes 3-5 times a week.
Step 3
For strength training, use the wide range of stations available at the fitness center. Pay close attention to the simulators that work the muscles in the most problematic areas. Set the weight at the stations to the minimum, but such that you can complete 20-30 repetitions in the approach. The interval between approaches is the smallest, from 60 to 15 seconds, depending on the general fitness of the body. The number of approaches is from 4 to 6. A week, do no more than 3 workouts so that between classes to arrange a day of rest for the muscles. Lose weight with cardiovascular equipment on your rest day, if you wish.
Step 4
Do not be afraid that your figure and muscles will acquire masculinity when you work out on strength machines. The proposed training scheme is designed for efficient fat burning with minimal muscle growth. To increase their volume, much larger weights and fewer repetitions are used in the approach. Among professional athletes, a similar scheme is used to burn subcutaneous fat, which gives the practitioner excellent muscle relief. And for women - also the opportunity to remove cellulite.
Step 5
Having drawn up a training program on strength machines, it must be changed every month. Otherwise, the muscles will get used to the load and the rate of weight loss will decrease.
