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| First 30 Days |
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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: Fitness Orientation Session As a benefit of membership, Sports Clubs offers each new member a complimentary one-hour session with a trainer. During this session, your trainer will ask you about your current fitness level, your goals, and have you complete a health history questionnaire. In addition, you’ll get an orientation to the club, including XpressLine and an introductory fitness program based on your fitness level and goals. See your fitness program manager to schedule your PFW.
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.
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