There’s no doubt that regular exercise is one of the best things you can do for your overall health and well-being. In addition to strengthening your muscles and heart, exercise boosts your mood and raises your energy levels.
All these factors working together can fuel a range of positive changes.
To that end, let’s analyze the top benefits of going to the gym.
Natural Benefits
The habit of regular exercise has been found to help with a number of physical factors, including:
- Cardiovascular health – Studies show that regular exercise prevents cardiovascular disease and is an excellent therapeutic measure for people who already suffer from heart disease.
- Muscle power – Working against resistance activates muscle growth and increases strength. As people age, they naturally lose muscle mass – regular exercise helps slow this process.
- Total flexibility – A complete training program will constantly put the body through its full range of motion. This causes the muscles to stretch, which facilitates free movement and promotes joint health.
Weight management – Exercise is by far the best way to maintain your weight. This is because regular workouts get you up metabolic ratewhich can help you burn more calories and stay at optimal body mass.
Disease prevention
Going to the gym can also help prevent chronic diseases, especially:
- Type 2 diabetes
- High blood pressure
- Coronary artery disease
- Arthritis
- Cancer
- Depression
Types of Exercise
To experience the full range of physical benefits from hitting the gym, you’ll want to follow a well-rounded exercise program.
There are three main types of training you should include in your regimen:
- Resistance training – Resistance training involves targeted exercises to overload a specific muscle group. Examples include working with free weights, using machines, or bodyweight exercises such as pushups and lunges.
- Aerobic exercise (cardio) – This can refer to any activity that raises your heart rate, activates multiple muscle groups, and forces your body to use extra oxygen. Importantly, aerobic exercise improves circulation and helps lower blood pressure. Examples include running on the treadmill, riding the stationary bike, and jumping rope.
- Flexibility training – Flexibility training supports your musculoskeletal health. This helps prevent muscle strains and lays the foundation to safely perform aerobic and resistance exercises. Flexibility training also improves balance, which can become a problem as people get older. Examples include yoga, stretching and Tai Chi.
You should aim to do at least 150 minutes of cardio a week and do resistance training at least two days a week. You can perform daily flexibility routines.
Mental Benefits
When you exercise, your body produces endorphins, which help your brain block pain signals. In fact, endorphins can improve mental health by contributing to:
- Greater happiness – Studies have shown that exercise can increase your brain’s sensitivity to serotonin and norepinephrine, two hormones associated with positive emotions. These hormones may even relieve depression.
- Less stress – Increased endorphin levels reduce stress and anxiety. Exercise also helps improve sleep quality, which is an important factor in managing stress.
- Higher self-esteem – Endorphins can trigger a sense of self-confidence. Physical improvements from regular exercise, such as increased muscle mass, can also contribute to an improved self-image.
Social benefits
One of the strongest predictors of overall life satisfaction is quality social connections. How does this relate to going to the gym?
Ultimately, becoming a regular exerciser puts you in a privileged position to:
- Make new friends
- Join an encouraging community
- Sign up for group fitness classes
- Find workout partners to increase accountability
In addition to improving your quality of life, social support can also help make your exercise time more enjoyable. This, in turn, makes it easier to stick to a workout plan and stay motivated.
How to maximize your gym time
So you’ve decided to make the gym a part of your routine. Congratulations! This is a huge step!
As you get started, keep these helpful tips in mind to ensure you have the best possible experience:
- Set reasonable goals – When starting any workout program, you’ll want to set some initial goals to track your progress. Start with achievable goals and go from there. For example, you might aim to build muscle or exercise “X” times a week.
- Experiment – There are literally hundreds of different workouts to choose from. Try different routines and exercises to find what works best for you. For example, you might try dumbbells one week and resistance machines the next.
- Ask for advice – Gym staff members are often fitness enthusiasts, so don’t hesitate to ask for guidance. Most will be happy to share what worked for them and point you in the right direction.
Become a regular exerciser at Chuze Fitness
Once you make exercise a part of your life, you’ll never want to stop. After all, nothing beats becoming your best self—and the gym is fuel for that journey.
In the Chuze Fitnesswe strive to offer the total fitness package: everything you need for strength, cardio and flexibility, plus experienced and compassionate team members and amenities that make recovery a breeze.
Become a member today to experience the Chuze difference for yourself.
Sources:
National Library of Medicine. Effects of exercise on improving cardiovascular health.
American Heart Association. Flexibility exercise (stretching). https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching#:~:text=Many%20different%20types%20of%20exercise,also%20help%20improve%20your %20 balance.
Johns Hopkins Medicine. 3 types of exercise that boost heart health.
World Health Organisation. Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
National Library of Medicine. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/
Harvard Medicine. The good life.
Mayo Clinic. Exercise and Chronic Disease: Get the Facts. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049#:~:text=Diabetes.,ease%20pain%20or%20build%20strength.
Review by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
