Visit the NYSC home page. Visit the BSC home page. Visit the WSC home page. Visit the PSC home page. Visit
How to Use the Clubs
Club Services
Getting Started
First 30 Days
Club Tips
Fitness Tips
Choose Your Experience
First 30 Days

Important First Steps

Frequency Equals Results

The first 30 days of your membership are the most important in terms of establishing exercise as a healthy habit. By exercising at least two to three times each week for a minimum of 20 to 60 minutes per visit, you’ll begin to see noticeable results within 30 days.

Assess Your Fitness Level and Set Goals

Prior to beginning an exercise program, it is highly recommended that you assess your current fitness level and set realistic goals. Members who set achievable goals at the outset are far more likely to succeed in making fitness a part of their lifestyle.

New Member Bonus: Personal Fitness Workout

As a benefit of membership, Sports Clubs offers each new member a complimentary 45-minute session with a trainer. During this session, your trainer will trainer will help you build a customized fitness program designed around your goals. Here's what's included:

  • Blood pressure and heart rate measurement
  • Body composition analysis
  • Cardio, strength and endurance testingM
  • Movement screening

See your fitness manager to schedule your Personal Fitness Workout.

What Can I Expect to Achieve?

Basic Rules of Body Transformation

The amount you can change your body is due to a number of factors, including heredity. Each person’s body will respond to exercise differently depending on more variables than can be listed here. What is universally true, is that there are four components of personal fitness that can be changed, or improved, with a consistent exercise program:

  • Cardiovascular fitness—your ability to use oxygen during continuous activities like running, swimming, biking or walking.
  • Muscular strength and endurance—the ability of your muscles to exert a maximal force, and the ability of your muscles to perform repeatedly without fatigue.
  • Flexibility—the range of motion around the joints.
  • Body composition—the relative amounts of lean muscle mass and body fat.

With more specialized training you can also improve other skill-related components of performance such as balance, coordination, agility, speed and power.