As a member of Total Fitness Health Clubs you will receive the following checks and assessments during your membership journey...

Memership start - Health Check (15 mins)
In your Health Check and Lifestyle Consultation, you will be asked about:

• Your current physical activity levels
• What do YOU enjoy doing?
• What would YOU like to do?
• Your lifestyle
  • Work / family commitments
  • Time available to train
  • Diet, smoking, alcohol
• Goals
  • What would YOU like to achieve?
• Recent health / medical history
• Blood pressure measured

You can now complete the first part of your health check within the Members’ Area

Starter Programme (45 mins)
During this appointment your fitness instructor will provide you with a suitable and progressive exercise programme:

• For example, 2-3 pieces of appropriate cardiovascular (cardio) equipment eg Treadmill, Bike, Rower or Cross-Trainer
• Some abdominal exercises
• Flexibility (static stretches and mobility exercises)
• There may also be a specific exercise class in helping you to achieve your goal

Follow Up Appointment (30 mins 3 to 4 weeks after SP)

• The fitness instructor may add in some strength exercises
• Sample starter exercises may include, Leg press, Chest press, Seated Row
• For adults we recommend, 1 set of 8-12 repetitions
• For junior members and older adults, 1 set of 10-15 repetitions

Fitness Review (30 mins Every 6 to 8 weeks)
We will assess your progress and make any changes to your exercise routine in order to help you to continue to improve. We may adapt an existing exercise or introduce one to two new exercises or help you choose a different programme on a piece of cardio equipment. We will increase the challenge - gradually. We recommend that you book in for a free 30 mins review every 4-6 weeks.

How do I progress my choice of Cardio Equipment?

• Starter level
  • Treadmill / Track
  • Bike - recumbent and upright
  • Rower
  • Hand Bike
  • X-Trainer - legs only
• Getting going
  • X-Trainer - arms and legs (HR may be 20-30 bpm higher when arms are included)
  • Stepper
  • Free-runner
  • Grappler
• Advanced
  • Lower Body Cross-Robics
  • Versa Climber
  • Step Mill

How do I progress my strength (resistance) programme?

1. Fixed weights
2. Hammer strength
3. Cable machines
4. Free-weights

TOP TIPS

• Remember - exercises should be performed in the order of large muscle groups to smaller muscle groups to avoid fatigue
• Breathe out on effort

Definition of an exercise programme - a programme does not just have to be gym based!

• Strength
  • Fixed weight machines, Hammer strength, cable based, free-weights, hydraulic, resistance bands, body weight
  • Cardio
    • o Wide range of machines, track
  • Flexibility
    • Static stretches and mobility exercises
  • Classes
    • Studio and gym floor based
  • Swimming / pool exercise programmes
  • Outdoors
    • Walking, cycling, sports

  For more information on gym memberships please contact us or visit our members area.