Instruction
1
For training on the cardio machines choose treadmill, elliptical trainer, stationary bike and/or Stairmaster. Start a workout of at least 30 minutes, gradually increasing the time to 45 minutes. During exercise, monitor your heart rate. It is displayed on the computer display that is equipped with all modern facilities. The heart rate should be 60-70% of the maximum. High calculate by the formula: from 220 subtract your age.
2
If possible, do not use the same simulator. Combine them not only from session to session but within the same class. Every 10-15 minutes to change the simulator. So for one workout you will visit 3-4 different simulator. For more effective fat burning change exercise intensity: 2-3 minutes practice at a rapid pace, 2-3 minutes on average. To really lose weight on the cardio equipment, go to classes 3-5 times a week.
3
For training with weights, use a wide range of stations available in the fitness center. Close attention to the trainers, work out muscles in the most problematic areas. Weight stations install minimum, but such that you were able to perform 20-30 repetitions in the approach. The interval between sets is the minimum, from 60 to 15 seconds, depending on the overall fitness of the body. A number of approaches – from 4 to 6. A week, spend no more than 3 workouts to between sessions to give the muscles a day of rest. If you want to lose weight stay on the cardio machines.
4
Don't forget that when on a strength training your body and muscles will become mujaadalah. The proposed training scheme is designed for effective fat loss with minimal muscle growth. To increase their volume of use much larger weights and fewer repetitions in the approach. Among professional athletes, a similar scheme is used for burning subcutaneous fat, which gives the working a great relief of muscle. And for women – and even the opportunity to remove cellulite.
5
Making a training program for strength training, it must be changed every month. Otherwise, the muscles will become accustomed to the load and the rate of fall of body weight will decline.
Useful advice
To lose weight at the gym much more effective than to lose weight on diets. After the diet again to gain weight quickly. After months of training, the fat comes back very long even if you drop the class.
