Workout Advice for the Gym

How many of you have ever walked into a gym only to stop and think, “I don’t know how to work any of these machines!” I know I have. But I want you to put that panic button aside and resist the urge to avoid gyms simply because you feel like you don’t know how to get the most out of the gym experience.

Make sure you get some treadmill or other cardio time in at the gym!

Image: Shutterstock

Personally, I’m a fan of at-home workouts, but I’ve found that there are some great advantages that gyms have to offer that are certainly worth trying out. Plus, if you are someone who finds motivation in the masses and laziness in isolation, the gym might be the best place for you to work out.

Goblet squats with dumbbells make a simple move a little tougher.
Image from oprah.com

So what kind of workouts can you do in a gym? First, start with what you know: the basics. There are usually plenty of open, matted spaces inside gyms where you can do the same moves you would at home—pushups, sit-ups, lunges, squats, etc. Plus, chances are that someone else will be doing some of the same activities.

Once you feel you’ve mastered basic moves, you can move on to some of the weights and machines in a gym. While you may want to focus on getting nice legs or arms, remember that if you don’t have a strong core you won’t get very far. Kettlebell workouts, the Captain’s Chair, planks, crunches, exercise ball sit-ups, and medicine ball workouts will help ensure that your core is becoming strengthened as well as your limbs.

Lastly, make sure you get some cardio in! There are plenty of options: treadmills, stair-steppers, ellipticals, and maybe even some aerobics classes. Try to work at least thirty minutes of cardio into each workout. This will help burn extra belly fat and increase your endurance.

Simple kettlebell exercises
Image from kettlebellworkoutz.com

Here are some simple workouts you can try at the gym, borrowed from an article by Matthew Katz. He interviewed Frank Paganucci, who has enjoyed taking advantage of the gym at his condo building, Azure.

Complete as many circuits as possible in 10 minutes:

Beginner: 5 sit-ups or crunches, 10 push-ups, 15 walking lunges

Advanced: 5 v-ups, 10 manmakers with dumbbells, 15 walking lunges with dumbbells.

Three circuits as fast as possible:

Beginner: 10 squat jumps, 100m treadmill sprint

Advanced: 10 goblet squats (with kettlebell held to chest), 100m treadmill sprint

Complete as quickly as you can:

Beginner: 100 squats, with four burpees at the start of every minute

Advanced: 100 squats with dumbells, with four burpees at the start of every minute.

Azure is a joint venture by the Carl Mattone real estate group and the DeMatteis Organization, and is located in New York City.

Spotlight: Pilates vs. Yoga

Yoga and pilates are similar, but have
different origins and purposes.
Image: SunshineNDaisy via LivLuvCreate

When I think about the best way to strengthen my core, flexibility, and body, my mind always goes to Pilates and Yoga. Though similar on some levels, the two practices are also quite different from each other. If you’re interested in getting into one or the other, here are a few differences you should be aware of before deciding which one is best for your body.

Pilates and Yoga have different origins and purposes. Whereas Yoga first began in India about 5,000 years ago, Pilates didn’t start until the middle of the 20^th century. Yoga has many different forms, which have evolved as much as the place in which it began: Bikram, Vinyasa, and Ashtanga are just a few of the types you can find today. Pilates was originally created by Joseph Pilates as a way to rehabilitate and strengthen muscles. It blossomed into popularity after dancers began using it as an effective way to tone their muscles and become stronger.

Yoga classes differ greatly depending
on the instructor.
Image from Yoga Journal

Though both emphasize a connection of the mind and body, Yoga has an additional focus on the spirit. Meditation and relaxation is a large part of many Yoga practices, whereas Pilates focuses solely on the connection of mind and body in exercise and everyday life.

Yoga and Pilates classes are often structured very differently from one another. Because a Yoga class agenda is up to the teacher and style of Yoga being practiced, it can be difficult to know how the class will go. This flexibility is often not as apparent in Pilates classes, which tend to have a set plan for each class.

The workout you get from each will be different. Though both help you become more flexible and stronger, they do so in very different ways. Yoga usually focuses equally on each muscle rather than featuring one muscle group. The goal is finding total balance in the body, and core training is just one piece of that. Pilates, on the other hand, works the whole body while focusing specifically on exercises that strengthen the core and align the spine.

Pilates focuses on core and full body strength.
Image: Shutterstock

Finally, Yoga and Pilates have different methods for breathing. Yoga concentrates on very deep breathing and synchronizing breaths with movement, often dedicating entire segments of class to breath work. Pilates, on the other hand, simply maintains that breath comes in through the nose and out through the mouth.

As far as choosing a practice goes, those wishing to manage stress or make a complete mind/body/spirit connection often use Yoga. For those who simply want to strengthen back and core muscles, Pilates might be the better choice. And remember, there’s no harm in trying both!