Warm up slowly for 5-10 minutes before beginning your strength training session. You should include 8 -10 exercises involving all the major muscle groups (arms, shoulders, chest, abdomen, back, hips and legs). Do one or two sets of 10 -15 repetitions of each exercise at least twice a week. Perform the exercises slowly, taking six to nine seconds for each repetition and moving through the complete range of motion (according to your individual capability). A slow exercise speed relies more on muscle tension and less on momentum, thereby increasing the training result and decreasing injury risk. Take two to three seconds for the harder, lifting phase and four to six seconds for the lowering phase to implement effective training. However, these guidelines should be adjusted according to your individual abilities. Why Do It? Strength training all the major muscle groups twice a week will offer you the following benefits:
Improved Strength
Increased Lean Muscle
Increased Metabolism (Weight Loss)
Increased Bone Density
Increased Body Awareness
Improved Sports Performance
Decreased Injury Risk to the Joints, Ligaments and Tendons
By starting with light weights and basic exercises you will quickly see and feel the benefits of strength training. We offer the following strength training equipment and classes at the facility:
Selectorized Strength Machines
Plate Loaded Machines
Free Weight Machines
Dumbells and Benches
Exercise Bands and Fitballs
Group Strength Training Classes
Stretch & Tone Classes
During your complimentary initial training session you can get more information on what specific exercises will be most appropriate for you. You'll see that it can be fun to get fit at Christi's!
By starting with light weights and basic exercises you will quickly see and feel the benefits of strength training. We offer the following strength training equipment and classes at the facility: 