5 Ways Of Improving Your Health In The Gym

Develop health and fitness at Xercise4Less Gyms

Strengthening Exercises

You simply cannot put a price on your health, and going to the gym is a great way to improve your physical and mental wellbeing as well as developing your immune system. Exercising can be the catalyst for weight loss, fitness, boosting your mental health and building up muscle. Whatever your aims and targets are, you can rely on friendly, inclusive Xercise4Less Gyms to give you what you need to achieve your goals.

We have provided you with 5 top tips for improving your health in the gym.

1. Get your heart pumping with cardio exercise

Boosting your cardiovascular fitness is a crucial element of maintaining a healthy lifestyle, giving yourself a healthy heart and improving circulation, blood flow and your general respiratory condition. The common misconception is that cardio fitness is monotonous and boring, which, if you repeat the same exercises you are bound to fall into that mindset. Step your fitness up with moderate-intensity exercise two or three times per week, spending roughly 30 minutes to ensure you break sweat and get yourself ready for more prolonged exercise as you develop.

As well as preventing boredom, mixing up your exercise can help to prevent overuse injuries, and giving specific muscle groups a break from being continually worked. Instead of just pounding the treadmill, why not try ramp up your fitness on the bike, rowing machine or the cross trainer. At Xercise4Less Gyms we have a dedicated cardio section, allowing you to handpick the workout to suit you, with a wide range of fitness equipment to achieve all your aims and goals in a friendly, inclusive environment.

After completing moderate-intensity exercise for a number of weeks, you will then be gradually feeling fitter and able to take on more strenuous exercise. Step it up with high-intensity training, stimulate different muscles and gain different responses from your heart and blood flow. A great example of high-intensity exercise is a HIIT workout. HIIT training is perfect for maximising your time spent in the gym, meaning you can gain the most from a set period – typically 20 – 30 minutes, but of high intensity training. Primarily designed to boost your cardiovascular fitness, especially improving your VO2 max (your level of fitness through consumption of oxygen).

Cardio equipment - Treadmill

2. Tone your body with resistance workouts

Blasting belly fat can be an uphill struggle but using our incredible range of resistance machines will help with your weight loss goal as well as enabling you to build muscle or enhance toning. Work your full body in our designated resistance zone, mixing up your workouts to create real fitness results as well as giving you a sense of enjoyment in the process.

From a health perspective, resistance training can lead to a healthy heart, improving your balance and strengthening your bones. Resistance training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against an external resistance. The external resistance can be at your discretion, whether you prefer to use include free-weights or weight machines.

Strength and resistance training also increase your level of endorphins which work to boost energy level and improve your mood. Having a better level of energy and a happier mood will lead to optimal performance, meaning you are more likely to achieve all your fitness goals. This form of training can also encourage you to have a better night’s sleep.

Resistance training - leg press

3. Enhance your mental wellbeing through fun group exercise

It can be inspiring and motivating to have like-minded individuals around you with relatable goals. Exercising in a group can also give you confidence to push yourself to your limit and proving to yourself – as well as others – that you can go to that next level. Group classes are designed to be functional, but also incorporating the fun element of fitness, especially when the team environment is created. At Xercise4Less we encourage all our members to participate in group fitness classes, helping each other to achieve goals as a team.

Group classes also offer a structured setting which is ideal for those who do not want to plan a workout for themselves. This is a stress-free option, especially for new gym goers or anyone who is looking to build their social network or just not comfortable doing a solo workout. Getting involved with gym classes can encourage you to meet new people with similar lifestyles and goals, and you can always go for a coffee and have a post gym de-brief!

Woman in Fitness Class with Barbell

4. Channel your aggression with combat exercise

Need a quick release of aggression? Why not visit your local Xercise4Less Gym and put on the boxing gloves to hammer the punch bags. Boxing is a great way to blast the calories and get you fit in barely any time at all. Boxing also works to improve your co-ordination, balance and agility to keep you light on your feet and is suitable for people of all ages and fitness. Give it a go!

Punchbag Workout Guide - Hits

5. Structure your fitness with a routine

Building a fitness plan or routine can be quite problematic. You have a whole host of ideas and targets that you want to achieve, and no idea how to do it. We’ve all been there. Thankfully for you, your Xercise4Less gym membership allows you to train in a range of different zones, whether it be cardio, resistance or combat. There will always be a piece of fitness equipment available for you to build your workout. The best advice would be to start of slow, and work to a plan that gives you a little bit of a sweat but not overdoing it.

Once you feel more comfortable and confident in the gym and in your body, you can start to progress your fitness and take it to the next level. Try doing more intense versions of what you have been previously doing or lift heavier weights than you could manage before. Putting together a simple but effective workout can be all the difference from achieving your targets and not doing the correct exercises.

In the long run, having a more structured workout will lead to maximum efficiency. Once you have found your rhythm, you will see the benefits both physically and mentally as everything begins to fall into place.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Resistance Training Is Key For Your Weight Loss

Resistance training - leg press
Resistance training - main

Burn the calories with resistance workouts

You may have heard the phrase ‘muscle burns fat’ but what does that actually mean? Resistance training helps you build muscle and the more muscle mass you have, the more calories your body will burn at rest. Why? Simply put, muscle burns a much higher percentage of calories at rest than body fat which expends far fewer calories. Each pound of muscle on your body uses about 30-60 calories per day. So, if resistance training can get your metabolism firing 24 hours of the day, even when you’re just sitting around on the sofa, you’ll find yourself burning calories. That’s why a resistance training workout is the exercise routine you need if you’re trying to lose excess weight.

Resistance training - leg press

The weight training afterburn

Cardio is an important part of any weight loss gym programme but when you’re done on the elliptical machine, your calorie-burning time is pretty much done too. It’s not quite the same with a strength training workout. With resistance training you’ll benefit from the fabled afterburn effect or EPOC (excess post-exercise oxygen consumption). That means you’ll continue to burn calories for at least an hour after you’ve finished a fitness session in your Xercise4Less gym. Depending on the intensity and length of your weight training you can in fact enjoy a post-exercise calorie combustion of up to 48 hours. Just think, you could be sleeping and fat burning at the same time! If weight loss is a goal of yours, incorporating strength training into your fitness routine is a real no-brainer.

Resistance training for better health

This may be an obvious point but it’s one still worth making; resistance training makes you stronger and fitter for everyday life. Lifting weights or doing bodyweight exercises will of course add tone and definition to your muscles so you look good, but it will also make lifting, bending, and pulling far easier too. Your general health and wellbeing will also be enhanced as strength training protects your bone health and muscle mass, particularly important as we age. Work out using resistance training and you’ll develop better body mechanics and enjoy better balance. Weight training will even improve your mood and boost your energy. That’s why a great Xercise4Less Gyms exercise program for weight loss will always include some resistance training.

Resistance training - lifting dumbbells

Resist unwanted fat with Xercise4Less resistance training

Put some muscle behind your weight loss journey and try some resistance training at your local Xercise4Less gym. Our gym facilities are packed with calorie-burning equipment for you to use as well as innovative workout areas that help you burn fat quicker like the Ladies Only Gym Zone. Choose from up to 40 fitness classes designed to get your heart racing and your metabolism ramped up. Or work out with expert Personal Trainers in our fat-burning Boot Camps. You can always depend on the Xercise4Less gym community to be right by your side as you fight the battle of the bulge!