INDUCTION PROGRAMME


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 booked in the Club office. 
 
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).


If you would like more information about your gym induction or programme please contact Julian Dale, Head of Fitness, julian@surbiton.org
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