Different Gym Exercises and Benefits of Staircases

You can make use of a host of exercises in a gym. Using staircases as part of your training can add a fun and challenging dimension. For most people, using a combination of these different training styles will give them the results they are looking for -- lower body fat, improved muscle tone and better physical performance.

  1. Body-Weight Exercises

    • Most gyms have an open section with plenty of workout mats that you can use to do body-weight exercises. Using the mats can reduce the impact on your joints if you have pain or injuries, and the mats will also soften the blow should you take a tumble. Popular body-weight exercises that will help improve your physique and performance include squats, lunges, toe-touch jacks, wall sits, pushups, pull-ups, tricep dips, crunches, planks, hyperextensions, side stars and burpees. While you may think of body-weight exercises as the "easy" options, don't underestimate how tough a workout they can give you.

    Weighted Exercises

    • Weight training -- also known as strength or resistance training -- is very effective when it comes to reducing body fat and increasing lean muscle mass and tone, and for improving strength and endurance. While it can seem intimidating to hit the weight room if you've never done it, the benefits are worth it. If you don't feel confident, have a trainer show you around and help you get familiar with some key exercises: "the big three" -- the squat, deadlift and bench press -- and supplementary exercises such as the lunge, leg press, calf raise, bent over row, flyes and overhead press.

    Cardio Equipment

    • If you've been in a gym, you are most likely familiar with the range of cardio equipment available -- treadmills, stationary bikes, ellipticals, steppers and rowers. There are two ways of using cardio equipment: You can either go at a moderate pace for a long time, or you can go for HIIT (high intensity interval training). HIIT is when you work extremely hard for a short period -- 20 to 60 seconds -- then take it easy for 10 to 20 seconds, and repeat. Do this for five to 10 minutes and then finish up. The first, more moderate option is great for burning calories, but won't do much for lean muscle. HIIT will increase lean muscle while also burning calories.

    Benefits of Staircases

    • Staircases can be used for a workout that combines cardio and resistance work. Typically, you would run up a staircase as fast as possible, and then walk back down, and repeat. The pressure of running up stairs forces your body to increase its work capacity -- your ability to exercise hard for longer and longer periods. It also requires an increase in strength, particularly in your legs and abdomen, as the resistance of gravity requires you to produce a lot of force to overcome it. Staircase running also improves balance, because you have to focus very carefully on keeping your footing while also watching where you are going.