Often the question is asked, “Which exercise is better for my butt, the Stairmaster, the Elliptical Trainer, the Treadmill or the Stationary Bike?”  We at fatburn.com believe it’s time for a lesson on how you should use the many different exercise options at your gym.

Cardiovascular Equipment

This includes all the previously mentioned equipment and any other machine you get on and ride.  The design of these exercise machines is to help you achieve cardiovascular fitness.  In other words, their purpose is to keep you heart, vascular system and lungs healthy.  Here's what they WON'T do (at least in any significant way): build muscle. Using the cardiovascular equipment is one of the best health insurance policies on the planet. But if shaping your calves, thighs or butt is what you’re after; you’ll have get off your favorite bike and look elsewhere in the gym.  When planning your workout, use the cardiovascular equipment for general health and weight management.

Weight Machines and Free Weights (Resistance Training)

This is where you’ll find the ability to change the shape of your body.  When lifting weights correctly (make sure you get professional advice on technique) you can make dramatic changes.  Resistance training is a must for increasing the density of your bones and strengthening your connective tissue.  It will also give you definition and separations in the muscles which can make you look great!  Here’s what it WON’T do: help you lose weight quickly.  It is true that for every extra pound of muscle you add to your frame you will burn and extra 50 calories a day.  The problem is it’s extremely hard to get that pound.  In a well formatted strength training program combined with a proper diet, the average woman can add one pound of muscle every three months.  Under the same circumstances, the average man can add one pound of muscle a month.  To get those pounds of muscle you have to be dedicated to a regular routine and push yourself to the limit each time.  When planning your workout, use the free weights and weight machines to increase bone density, strengthen your connective tissue and add muscle.  Get professional advice on not only how to use the weights in your gym but also on frequency and intensity.

Exercise Classes

In most gyms there are multiple classes to choose from:

Aerobics and Kickboxing:  All the benefits stated earlier about cardiovascular equipment are true of these classes.  Here’s what they WON’T do: build significant muscle.  The big difference between these classes and cardiovascular equipment is impact to the body.  All the jumping, twisting, kicking and punching is much harder on the joints.  The upside is you are group motivated and that can make a big difference in the boredom factor.  When planning your workout, use these classes for general health and weight management.

Spinning:  Like the cardiovascular equipment mentioned earlier, these classes are great for overall cardiovascular health.  Here’s what they WON’T do: build significant muscle.  These classes are a great for a non-impact, group cardiovascular workout.  When planning your workout, use these classes for general health and weight management.

Abs Classes:  These classes are designed to increase the strength and size of your abdominal area.  What they WON’T do: make your abs more visible.  Unless you can already see your abs these classes will just build a great “six pack” under that layer of fat you already have.  To lose that layer of fat you have to burn more calories than you eat and these 30 minute classes don’t burn that many calories.  When planning your workout, use this class for building your abdominal wall.

Yoga and Mat Pilates:  These classes are for centering and flexibility.  Here’s what they WON’T do: build significant muscle or significantly improve cardiovascular fitness.  When planning your workout, use these classes for increasing flexibility, learning balance, mental focus and breathing correctly.

We Know What You’re Thinking

Some of you are going to say that you know a lot of people who are in great shape from just doing Yoga, Pilates, Spinning etc.  It’s important to know two things.  One, just because a person looks like they’re in great shape doesn’t mean that they are.  To achieve true overall health you need to have a balance which includes cardiovascular fitness, strength, flexibility and diet.  Two, most people consider a person with a low percentage of body fat to be in great shape.  The truth is that 90% of the reason why a person has a low percentage of body fat is their diet.

The Bottom Line

By using the multiple options your gym has to offer wisely you too can find this balance.  Just be sure you are getting what you expect from the exercises you choose.