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A SAI'S BIG BOYZ GYM

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Without a doubt, regular exercise can benefit your health, mind and body. Not only does it boost your energy, increase lean muscle mass, decrease your risk for certain health conditions and help you manage your weight, but it also improves your mood and enables you to live longer. Sounds pretty amazing, right?

Depending on the size of your fitness facility, you may have everything you need under one roof to get the awesome benefits of gym workouts. This includes:

Cardio equipment. Most gyms are home to a few different pieces of cardio equipment such as stair climbers, rowing machines, spin bikes, recumbent bikes and treadmills. As long as you are healthy and able to participate in most types of exercise, consider alternating between these cardio machines to get your 30-plus minutes of cardio exercise, three to five days a week.

Strength training. Heading to the weight room at least two to three days each week will help keep your muscles strong, your bones healthy and allow you to control your weight. Focus on full-body workouts with exercises for each of the major muscle groups.
Fitness classes. Access to group fitness classes is one of the advantages of gym workouts. Not only do you get the heart-pumping, muscle-building benefits of the exercises, but you also tap into the motivation and encouragement of working out with other people.
Other recreational activities. Some larger facilities offer additional recreational activities such as swimming, racquetball, basketball, pickleball or an indoor track. Consider swapping out a few of these activities for your regular cardio workouts.

Benefits of Gym Workouts

Going to the gym every day can help improve your cardiovascular system, strengthen your muscles, help you maintain your weight, boost your mental health and decrease the odds that you'll develop other health conditions.

Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. It also keeps your blood pressure and blood sugar levels in the normal range and keeps your cholesterol levels in check. Plus, it may help manage the symptoms of depression and anxiety.

Daily gym workouts may also lower your risk of developing certain conditions such as type 2 diabetes, metabolic syndrome and osteoporosis.

Physical Activity Recommendations

The Physical Activity Guidelines for Americans recommends 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity aerobic activity per week and muscle-strengthening activities on two or more days of the week that focus on all major muscle groups.

While for overall health, you should focus on being active every day, you can meet these recommendations in two gym sessions. For your time at the gym, try to fit in an hour or so of moderate- to vigorous-intensity aerobic exercise and a variety of weight-lifting and resistance exercises. You should also try to spread out your gym days to allow for rest days and continuous improvement.

Get Your Blood Pumping

Aerobic exercises are comprised of almost any type of exercise that raises your heart rate. Swimming laps, jogging or running, bicycling, playing basketball and using the elliptical are all great ideas for aerobic workouts. You can do an entire hour on one machine or break up the hour into smaller sections to get some variety.

You may even want to consider taking a class at the gym to stay motivated and interested. Aerobics and dance classes are offered at many gyms as well as swimming and basketball teams. Ensure that you are getting in a solid hour where your heart rate is elevated to get the most benefit from your exercise.

Muscle-Strengthening Workouts

If you can only make it to the gym twice, ensure that you get in muscle-strengthening activities without overtiring muscles. Try to do a complete circuit of activities on both days, to ensure that you maximize your gym time. Mayo Clinic recommends completing muscle strengthening activities on two or more days of the week, so you could see significant results with just two workouts a week.

Supplementing Gym Days

Remember that while you may only be able to get into the gym two days a week, you can probably supplement your overall health by focusing on nutrition and getting in some physical fitness at home. Walk in your neighborhood and take the stairs as much as possible. Lift free weights at home and do circuits of pushups, sit-ups and other resistance exercises that don't require equipment.

Chores around the house and moving around during the day contribute to overall fitness, so look for ways to be active on a daily basis. In fact, according to Harvard Health Publishing, a 155-pound person can burn approximately 93 calories just cooking dinner and 167 washing the car or windows.

Don't neglect your diet either. Eat a balanced diet, focusing on fruits and vegetables, lean proteins and complex carbohydrates which will fuel your body and contribute to your fitness goals throughout the week.

Going to the gym even twice a week can make a significant difference in overall fitness and health if you follow these basic guidelines to get the most from your workouts. However, for even greater results, commit to building a healthy diet and active lifestyle overall.