Training

Optimal fitness begins today!
Having a well-rounded fitness plan that includes a focus on nutrition is essential to helping you get in shape. By focusing in on the Total Fitness Zone’s 5 Areas of Fitness, you can reach your workout goals faster, safer and with amazing results!!
These areas include:
  • Cardiovascular fitness
  • Muscular fitness
  • Flexibility
  • Core strength
  • Balance
We have designed our facility with these five areas in mind, so you can walk in and get to work right away.
1. Cardiovascular Fitness
Cardiovascular training is at the core of every workout. Improving your aerobic fitness through regular vigorous exercise can strengthen your heart, lungs and blood vessels. A balanced cardiovascular fitness plan matched with a proper diet can help you control your weight, reduce your stress and give you more energy to do more activities. Your body has the ability to adapt to cardio-focused training within 6 to 8 weeks.
Just think how great you’ll feel to be able to climb up those steps faster, play with your children or grandchildren longer and become more active during activities with your family and friends!
Hint: Try to workout at an intensity level that is 60% to 85% of your max heart rate. (See a fitness instructor for details)
2. Muscular Fitness
Strength training can help you increase bone strength, muscular fitness while also reducing stress. When you build muscle, your body burns fat, and having a leaner and stronger body will increase your ability to take part in more activities as you get older. Cross-training is an excellent way to work on your muscle strength as well as your cardiovascular endurance.
We offer state-of-the-art Nautilus resistance machines, free weights and other tools to help you reach your strength-training goals. As a new member, we will walk you through every machine to ensure that you know how to setup and use the equipment properly. If you need a spotter or would like to learn more about our personal training, please visit our member services desk and ask to speak to one of our 20 fitness experts. Remember to gain without pain!
Hint: Rest for two minutes between sets.
3. Flexibility
Cardio and strength training often overshadow the importance of stretching your  muscles after you workout. Stretching not only improves the range of motion of your joints; it promotes better posture and can help reduce stress. We recommend that you stretch after you exercise — when your muscles are warm. You should try to stretch whenever you exercise or at least three times a week after warming up to maintain flexibility. We offer classes such as yoga to help promote and improve flexibility. If you need help stretching or would like to learn more about our yoga classes, please visit our member services desk at our entrance to learn more.
Hint: Only stretch to a point where you start to feel a light tension on the muscle. Never bounce or over stretch!
4. Core Strength

The muscles located around your trunk and pelvis are called your core muscles. When you develop strength in this area you will not only find it easier to do most physical activities, you improve your ability to reach, stretch and bend. Strong core muscles can help reduce muscle injuries and lower back pain. Most of the activities we do require strong core muscles. That’s why we have created an area away from the treadmills and weight lifting machines as well as offer classes focused on helping you develop your core muscle group.
Hint: By adding cardiovascular training with your core training exercises you’ll finally be able to see those sexy rock-solid abs!

5. Balance

Balance is essential throughout all phases of your life. In fitness training, it’s important that you spend time improving your body’s overall stability. This will help you maximize your training and avoid potential muscle injury. As you get older it will become even more important that you continue to work on your your balance especially focusing on the muscles related to your trunk, hips and shoulders. We offer many classes and exercises that can help you improve your overall balance. Speak to a fitness instructor to learn ways you can acquire greater balance.

Hint: Learn how your stabilizer muscles work and what you can do to develop them during your strength training.

Fitness training should be enjoyable and something you look forward to doing. It should never hurt or put your body at risk for injury. Never overexert yourself to the point of extreme discomfort or try to do more than you’re body can handle. Make an appointment to see one of our fitness trainers and let us show you how to pick an appropriate exercise that’s right for you!