You get to the gym, change into your workout clothes, and head out to the fitness floor. What now? The vast number of strength training equipment and cardio machines can be overwhelming. Where do you start?
The unknowns can be intimidating, but given the benefits of exercise it’s important to remove these barriers in order to get started.
One way to feel more comfortable in the gym is to have a plan so you know what you’re doing when you get there. After a few workouts, you’ll start feeling better physically and also feel more confident in going the gym; it won’t be as intimidating as it once was.
At World Health, we understand this and our goal is to help you feel comfortable working out and develop the habit of exercise. We promise to assist you step but step until you are comfortable using your membership regularly. Whenever you want to discuss your program or get a fitness assessment, we’ll be here for you.
One of the ways we are doing this is by developing the Cardio Resistance Training (CRT) Tracker that takes the guesswork and fear out of working out.
The four-step program is a great fit for all members; from the beginners who do not know where to start to more experienced gym-goers who are looking for a structured plan to follow.
World Health Calgary CRT includes:
1. Warm Up
Warming up helps reduce your risk of injury and assists your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to help your body increase circulation in a gradual manner.
2. Resistance Training Stations
Resistance training increases lean muscle and metabolism, improves back and joint health, increases bone density, firms, tones and strengthens, and makes daily activities easier. Also, resistance training using a circuit is time efficient, utilizes active recovery and allows for Beta-Oxidation (fat burning state) prior to cardio.
3. Cardiovascular Training
Cardiovascular training will reduce your risk of cardiovascular disease, improve sleep and increase energy, and reduce stress and anxiety. It also burns extra calories, which is good for weight loss.
4. Cool Down
Cooling down will reduce recovery time, allow you to wind down mentally, and increases flexibility. Did you know that it is better to stretch after exercise? Since the muscle is warm you reduce risk of strain. It is also ideal to spend some time lengthening muscles after contracting them. While enhancing overall flexibility will reduce risk of injury, stretching prior to your workout will actually increase risk.
This time-efficient program allows you to progress to the extent you continue increasing resistance on selectorized machines and work done within the cardio segment. Regular physical activity will help substantially reduce health risks such as heart disease, stroke, and cancer; and improve your quality of life.
The Cardio Resistance Training Program is available at no additional cost to all World Health Calgary gym members. In addition to the CRT program, members also receive two complimentary Fitness Consultations with a Personal Trainer.