Ready to Join a Gym?

You don't have to join a gym to get in shape. In fact, with a little creativity, you can get a complete workout right in your own home. But having access to the latest equipment, fitness classes and instructors can certainly help speed up your weight loss and keep you motivated. With the variety of gyms and fitness centers available, and the number of classes they offer (from cardio striptease to classic aerobics and step classes), you're sure to find a workout that works for you. But before you plunk down your plastic to pay for a gym membership, there are a few things you should know. Use the tips below to make sure you invest your money wisely:

Decide what you want. Figure out what kind of workout you're interested in, then you can narrow down your options. For example, if you want to focus on cardio, you should look into a basic health club or aerobics studio. More interested in weight-training? You may be better off at a facility with a variety of free weights, machines and medicine and stability balls. And if you're a beginner, consider a place that offers high-quality personal training.

Make a budget. Figure out how much you're willing to spend on a membership. If cost is an issue, there are a few ways you can save: First, check to see if the gym offers any discounts (sometimes, if you join with a friend, you can get a reduced rate) or ask if they'll waive the initiation fee. If you have some flexibility, you can check into off-peak-hour memberships, which are cheaper. If the price still isn't right, you can always look into adult fitness classes at a university or college.

Go local. The closer the gym, the more likely you are to go. A long commute (more than a 15-minute drive from your house or office) has been your shown to cut down on the number of times you exercise there.

Take a test drive. At the very least, ask for a tour of the facility, or better yet, inquire about a complimentary workout pass; many places will offer a 10-day or two-week trial. That way, you'll be able to make sure it offers the exercise you're interested in, and that you'll feel comfortable going (obviously, things like the size of the gym, the clientele it attracts and how crowded it gets will all affect your comfort level). While you're at it, check to see that the gym is clean and that all the equipment works.

Check the schedule. Ask about the gym's hours—if you're super-busy and have to squeeze in your workouts, you should look for a place that's open 'round the clock so you have some flexibility. Also, if you're interested in a specific class, make sure it's offered at a time you can be there.

Ask about the staff. The instructors should be knowledgeable, competent and certified. Organizations that provide quality certifications include the American Council on Exercise (ACE), the Aerobics and Fitness Association of America (AFAA) and the American College of Sports Medicine (ACSM).

For more fitness advice, check out TheBestLife.com. 

Exercise: How to Get Started

You know that you need to move more to lose weight, but you may not know exactly where to start. Should you do aerobic or strength training? How often should you work out? How hard? What kind of activity is best? Don't worry! Here are all the tips you need to get started. (And remember to get the green-light from your doctor before starting an exercise routine.)

Set your goal. The first thing you should do is figure out exactly what you want to accomplish—what your primary goal is. For example, your exercise plan might be different if you're looking to lose weight than if you want to improve your overall fitness. The guidelines below can help you create a routine that will peel off pounds.

Find an activity you enjoy. Typically, most people focus on aerobic exercise when they're trying to lose weight, and that's a great place to begin. Aerobic exercise, which helps your muscles burn calories at a higher rate, is basically any activity that uses the large muscle groups, can be maintained continuously, is rhythmic in nature and elevates your heart rate and breathing. This includes jogging, walking, swimming, rowing and biking. If you're just starting out, I'd recommend that you begin with power walking. This is my number-one choice because you can do it virtually anywhere, anytime and the risk of injury is low. Obviously, the workout you choose should be based on any physical limitations you may have and your preferences. For instance, do you prefer to be alone or in a group setting? Would you rather exercise indoors or out?

Schedule your sweat sessions. Your next step is to determine how much exercise you can reasonably fit into your life. Look at your schedule and plan out your exercise sessions. A good place to start: 15 to 20 minutes three times a week. If you can do more than this, great. Your ultimate goal is 250 minutes per week (that's 50 minutes five days per week) of moderate- to vigorous-intensity exercise. That's what it takes to lose weight, according to studies. Don't be overwhelmed: Do as much as you can and work your way up. You can try adding a few minutes to each session after the first few weeks.

Work on your intensity. Many people overlook this aspect of exercise, but you'll have to work out at an intense enough level to reap the full benefits from your routine. To gauge your intensity, you can use either a heart rate monitor to figure out your target heart rate, or even easier, use your perceived level of exertion—basically, how hard it feels like you're working based on your breathing. This scale consists of 10 levels, where 1 is resting and 10 is all-out exercise. The level you want to aim for is a 7; at this level, you could still talk, but would prefer not to, and though the workout is challenging, you could still complete your planned workout.

Add in strength training. Once you feel comfortable with your aerobic routine, I'd recommend incorporating some strength-training exercises. Strength training, or resistance training, is so important because it maintains and builds new muscle. And remember, it takes more calories for the body to maintain muscle than it does fat, so the more muscle you have, the more calories you burn. Check out TheBestLife.com for some great strength-training exercises and routines.

The beautiful thing about the human body is that whatever your level of fitness is today, you can significantly improve it by consistently challenging your ability. So if you've never exercised or haven't in quite some time, start with small steps towards your goals and before you know it, you'll not only be slimmer, but you'll be fitter and healthier, too!