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
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