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Fitness Tips
 

Here are some of the most important elements of a successful exercise program.

Warm-Up and Stretching

  • Always warm up at least 10 minutes at a low intensity—try walking, jogging, cycling or calisthenics.
  • A good warm-up prepares the body for exercise by promoting blood flow to the muscles, increasing muscle temperature (for greater elasticity) and lubricating the joints.

    Cardiovascular Exercise

    • Cardio exercise (activities such as cycling, dancing or running) is the most efficient way to burn significant amounts of calories. It also enhances your endurance and overall energy level.
    • Start off slowly, with 15–20 minutes at a low to moderate intensity and gradually increase to 30–60 minutes.
    • Cardio exercise improves the efficiency of the heart, lungs and circulatory system and has been shown to reduce the risk of many chronic diseases, including hypertension.
    • You will learn how to calculate your target heart rate from your trainer. You can use that, or your "rate of perceived exertion" (RPE) to monitor your intensity.

      Strength/Resistance Training

      • Strength training increases lean muscle mass and helps reshape your body.
      • The more lean muscle mass you have, the more calories you burn, even at rest; strength training increases your metabolism.
      • Generally, you should complete 8–12 repetitions of each strength exercise to most effectively increase lean muscle tissue.
      • Perform each set to the point of voluntary fatigue. That means the last few repetitions should feel difficult, but not so difficult that your form is compromised.
      • Raise and lower the weights in a controlled manner and perform each exercise through a full range of motion.
      • Proper breathing for weight lifting involves steadily exhaling while lifting the weight and steadily inhaling while lowering the weight. Do not hold your breath.
      • Let muscles rest and repair at least one day before exercising them again. Massage often helps.
      • Ask your trainer about how and when to increase the resistance you are using and about exercise variations.

        Cool-Down and Stretching

        • Following your workout, stretch the primary muscles you worked to aid recovery. Ask your trainer to recommend appropriate stretches.
        • Hold stretches longer (20–30 seconds) post workout.
        • Stretching helps your muscles return to a normal range of motion, which may reduce the risk of injury.

          Important Points to Remember

          • Rest and recovery are key to maximizing your results. Take one or two days off per week and do not work the same muscles on consecutive days. Avoid over-training.
          • Proper form is critical for best results and injury prevention.
          • Warming up and cooling down are important for all aspects of training
          • Stay well hydrated. Drink eight ounces of water for every twenty minutes of exercise.
          • Do not exercise on an empty stomach.
          • If at any time you feel dizzy, faint or short of breath, stop exercising.
          • After Your Workouts

            Try sports massage