Exercise Induction/Programmes

All new members must have an induction to the club before they use the gym. We also recommended regular two-monthly programme updates. Inductions and programmes are free to members and can be arranged in the shop.

Aerobic training:

The current recommendations from the ACSM for healthy adults is to complete moderately intense cardiovascular exercise 30 minutes a day, five days a week or to do vigorously intense cardiovascular exercise 20 minutes a day, 3 days a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Resistance training:

The inclusion of resistance training in adult fitness programs should be effective in the development and maintenance of muscular strength and endurance. The foremost principles of resistance training programmes are:

Specificity

Overload

Variety

(ACSM, 2009)

Flexibility:

Flexibility exercises should be incorporated into the overall fitness programme sufficient to develop and maintain range of motion. Stretching should include appropriate static and/or dynamic techniques (ACSM, 1998).