Well, the best way to start at The Gym is with a Starter Pack...
In your Starter Pack you get 3 appointments with a fitness consultant. The first appointment is when we talk to you about the results you would like to achieve and what timeframe you want to achieve this in. We will also do a fitness assessment to see if you are a healthy weight for your height and a 5 minute cycle test to see what fitness level you are at the moment.
On your second visit we will take you through your individual programme and show you how to do it. This appointment will take about 45 minutes. We will go through the programme and complete one set of each exercise, so you can see how to do everything.
On your third visit to the gym we will go through your programme with you, you will complete the warm-up, cool-down, stretches and do all sets of every exercise. You are welcome to ask questions!
You are now free to come in a do your programme whenever you like. To get the best results try and make it in 3 times a week. It is a good idea to have a day off in between workouts to give your body time to build muscle and recover.
What do my fitness test results mean?
Ok, so you've done the fitness assessment and your weight/ fitness level/ measurements wern't as good as you had hoped. Don't worry that's why you are here remember! Now you've got something to work towards and it gives you something to achieve at The Gym.
On your print out the bike gives you there will be a PFL (Percieved Fitness Level) score between 1 and 5. This number has been calculated by your heart rate during the test. In theory, the lower your heart rate is, the fitter you are compared to other people your age and sex.
A PFL of 5 means you have excellent fitness compared to other people who are the same age and sex as you. When you come to the gym you want to work on maintaining this level. Anything less than 5 is ok too. It gives you somthing to work towards. Keep in mind of you have had caffine that day your score may have been affected.
The body fat test
This is an optional test and will tell you how much body fat you have. This test can be performed on the scales, with the bicep test or with skin calipers (which tends to be the least favourite but the most accurate!) It is a good idea to have this test and your measurements taken if you are trying to lose weight. Muscle weighs more than fat so your weight may increase, but your body fat may decrease.