Your First 30 Days of Fitness
It is very important to us that you
enjoy not only your first 30 days at the club but every other
day you visit us. Many members are anxious to see results
right away when they begin fitness programs. Please be patient
with yourself and your body. Give your body a chance to adapt
to your new fitness lifestyle.
Our members tell us that learning about
fitness and exercise helps make them more comfortable in the
club. We want to provide you with all the information and
support you need to achieve your goals.
To help you with this journey, we have
many individualized programs and support materials that explain
how you can get the most out of your fitness routine. If you
have any questions about the club or your fitness program
especially during these first 30 days, please ask a staff
As a new member, you'll be scheduled for
three very helpful appointments with certified fitness trainers.
During your first appointment, you and your trainer will review
your goals and your past and current exercise experiences
and review any injuries you may have. A plan of action will
then be developed that will help you achieve your fitness
goals. You will be introduced to the cardiovascular equipment
and your trainer will prescribe to you the amount of time
and frequency to help you reach your goals. Please wear exercise
attire, as you will be learning how to use the equipment at
In your second & third appointment,
your trainer will customize a resistance-training program
for you based on your goals, exercise preferences and workout
After your third appointment, you can choose
either individual or group training to help you actively pursue
Every Time You
o Try to eat at least 60-90 minutes prior
to your workout. If you don't have enough calories to sustain
your workout, you might experience a drop in energy and may
feel overly tired and even dizzy. If you have not eaten, we
suggest you have a energy bar or sports drink. This will give
you the energy to sustain your workout.
o Always warm up prior to beginning your
workout. Warming up your muscles before exercising increases
the quality and effectiveness of your workout and minimizes
the risk of injury. Ten minutes of cardiovascular exercise
is usually sufficient.
o Aim for 3-5 cardiovascular workouts per
week, from 15-45 minutes long. Try to stay in your target
heart range for a minimum of 15 minutes per session. Your
fitness trainer will help you determine your personal target
o After your cardio workout, static stretching
(slow, sustained movements without bouncing) enhances flexibility,
reduces muscle soreness and aids in your cool-down. Each stretch
should be held 10-20 seconds.
o For your safety and continued improvement,
our staff may make periodic recommendations on proper equipment
usage and general exercise technique.
o Be careful not to overtrain. If your
muscles are still sore from a previous workout, do not do
exercises for those particular muscles until the soreness
is gone. This allows your muscles to fully recover before
you stress them again.
Strength (also known as
resistance or weight) training helps you get stronger, increases
your metabolic function and reduces your risk of injury.
Strength training increases muscle tissue and gives shape
and structure to your muscles. Because fat is burned in
muscle tissue, the more muscle you have, the greater your
fat-burning potential. Weight training burns 4-10 calories
per minute, depending on your size and fitness level.
You are likely to experience
the positive effects of resistance training very quickly.
Research shows that muscle performance increases by 45-65
percent after two months of strength training.
should be performed 2-3 times per week, or as recommended
by your trainer.> Allow at least one day of rest between
resistance training days.
Cardiovascular (also known
as aerobic) training increases your cardiovascular fitness,
circulation and endurance. It also burns calories and body
fat, reduces stress and improves overall health and well-being.
A well-conditioned heart is stronger and more efficient.
We recommend including three
cardio workouts per week for 20-30 minutes each time.
uses body fat and carbohydrates for energy. Your body uses
a significant amount of energy because cardio work is done
for a longer period of time. Aerobic activity that is sustained
at your target heart range (65-85 percent of maximum heart
rate) will burn more calories from fat. Your fitness trainer
will help you calculate your target heart rate range.
One pound of fat burns approximately
eight calories daily and stores 3,500 calories of energy.
The two keys to changing body composition are performing
activities that cause your body to use its stored fat and
strengthening muscles to become better fat burners. This
can be accomplished through a healthy diet, resistance training
and cardiovascular workouts. One pound of muscle tissue
burns approximately 35-75 calories daily and stores 450
calories of energy.
While rapid weight
loss may be temporarily satisfying, your percentage of body
fat may not decrease significantly. By fueling your body
with proper nutrients, your body will transport fat into
the muscle to be metabolized and result in a decrease of