NewsletterJune 2019

295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

are located on the walls around the center. Equipment includes but is not limited to:

• dumbbells | cardio machines | weight machines | stretching machine | mats | kettlebells | bosu balls | straight bars | benches, etc.

Membership Promotion | CURRENT MEMBERSTELL FAMILY AND FRIENDS ABOUT US!REFER A FRIEND IN JUNE, AND BE ENTERED TO WIN A FREE MEMBERSHIP!

For every new member you refer in June, you'll be entered into a raffle to win one of three prizes, (FREE one-year membership, six-month membership, three-month membership). Referring members will also receive a free fitness towel. New members need to mention the current member's name to the front desk staff and

they will also receive 50% off enrollment.

Facility Notice | Community RentalsSCUBA RENTAL

• A Plus Pro Scuba will rent half the pool on Saturday 6/8 & Sunday 6/9 from 2:00 – 5:00 pm. There will only be one lap lane available and 2 lanes of open exercise area available during these times.

Important Notices | Cell Phone UsageWe ask that all members please respect the cell phone policies, restricting members from using their phones in the locker rooms and during group exercise classes. Also, please use headphones when playing personal music from a cell phone or musical device.

Stereo UsageThe stereos in the gymnasium and studio are for employee use only. The stereo in the gymnasium may be turned on for the radio.

Cleanliness & SanitizingWe ask that all members clean up their sweat from their immediate surrounding floor area after each class with the provided sanitary wipes and paper towels, especially after classes that are back to back with tight transition times.

Please wipe down the equipment after each use with the provided sanitary wipes that

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295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

Group Exercise | NEW CLASSSPIN & STRETCH

Spin & Stretch class with Rachel on Mondays from 6:00 am – 7:00 am

ZUMBA®

ZUMBA with Alexis on Fridays from 10:00 am – 11:00 am

YOGA

Yoga with Rita on Mondays from 4:30 pm – 5:30 pm

Group Exercise | DISCONTINUED• Spin Sculpt & Stretch with Kelly on

Sundays at 4:00 pm will be discontinued for the summer months.

Karate | PAID PROGRAM Karate Summer Session 1:

• Dates: June 11th – June 27th

• Tuesdays & Thursdays – 6:30 pm – 8:00 pm

• Cost: $40.00

• Instructors: Sarah & Tim

• Questions about the program? Please email plattsburghkarateclub@gmail.com

Fitness Specialist ArticleIMPLEMENTING A FITNESS ROUTINE Many individuals may want to implement a fitness routine into their schedules but have no idea where to start. Other individuals may have been training for years in a fitness center and not realizing their potential or experiencing a plateau effect and their performance has halted. This can be a confusing and frustrating situation for anyone who cannot meet their personal expectations and reach their desired goals. Whether you are a first time gym user or a seasoned gym goer you must adhere to certain fitness principles in order to see results. There are several factors that will determine how effective your exercise program is including frequency, intensity, duration, exercise selection, volume, and progression.

Frequency of training refers to how often you are exercising during a given week. Generally speaking,

many fitness organizations recommend at least 150 minutes of exercise per week. That could entail 5 days per week at 30 minute sessions or 3 days per week at 50-60minute sessions. This raises the question of what is right for me and how often should I be exercising? For completely untrained individuals with low tolerances to exercise I would recommend 2 days per week to start. This is an adequate frequency because the body needs time to adapt and tolerate the new physically stresses to the body and avoid over-training. After two to three weeks of two sessions per week I would certainly try and increase my frequency to see better results. As long as we obtain adequate rest for the various muscles groups it is beneficial to exercise between 4 and 6 days per week. Every individual is different of course and factors including age, ability, functionality, health conditions, and exercise tolerance certainly come into play. My recommendation is to exercise at least 3 days per week at an appropriate level of intensity to get the best results.

Exercise intensity is a largely overlooked factor in an exercise prescription and can truly make or break a person’s progression. Intensity refers to how difficult or challenging your workout or exercise activity may be. Often times I may witness individuals doing the same resistance levels (weight or counterforce), with the same number of sets, for the same number of repetitions for months at a time. In addition their workloads selected may not be maximizing their efforts. For example, if I choose to lift 20lbs on the Leg Press machine for a set of 12 and I find that by the 12th repetition I do not feel like I am being challenged than the workload is much too easy. I need to select a resistance that pushes me to the point of muscular fatigue, without compromising

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CVP-722469_0519 295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

movement form, at the very 12th repetition. This way my body is being trained to its maximal point and then requiring adequate amount of rest between each set. If I am focusing on cardiovascular improvements than I want to reach an appropriate heart rate or level of perceived exertion in order to benefit most. If I am training my heart rate to reach 70-85% of my heart rate max (roughly 220 – Age) than I am at a vigorous level of intensity for my cardiovascular system. Some individuals may only need to train within 50-70% at a moderate intensity but this should be increased overtime as our body adapts to exercise. It is necessary to push ourselves and induce some stress onto the body for it to make physiological adoptions. Just be sure you are not over-training or progressing yourself too quickly.

Exercise duration and volume will also be large factors into a person’s physical efficacy. Duration refers to how long we are training and volume refers to how much we are training. Starting out, untrained individuals may only need 30 minutes of moderate intensity exercise in order to begin physical adaptations. Again, everyone’s tolerance for duration will be different but over time we would like to see our exercise duration and stamina increase. This does not necessarily mean that you need to stay in the gym for two hours at a time. Some gym goers may do a very high intensity, interval workout for only thirty minutes and see great results. It all depends again on a person’s ability and personal goals. High intensity interval training however may not be the best approach for someone just starting out and it is better to start slow and build your way up. Volume, or how much we are training, will also progress as time goes on. For example, I may have a novice gym user perform only one or two sets of 10-15 repetitions of an exercise if it is their first time exercising or they are severely de-trained. Over time however their body will adapt and the exercise will become more manageable for them to increase the number of sets to three or even four.

Progression is another paramount influence in the success of a fitness program. If a person performs the same exercises at the same weights and levels of intensity with no increases than their bodies will adapt to the stress and ultimately they will not experience any improvements in their performance. Typically, an exercise program follows phases of neuromuscular adaptations, muscular endurance improvements, hypertrophic adoptions (muscle building/modeling), and finally strength or power phases. Clearly, individuals have different training

goals so some people may gravitate toward four to five heavy sets of 1-6 repetitions for pure power or strength goals. Or other individuals may strive to improve their muscular endurance through higher repetitions from 12-20. Cardiovascular exercise will also follow a progressive theme of increased duration as well as speed or intensity of the exercise. For the average individual I would recommend starting at 3 sets of 10 repetitions for most exercises and then working your repetitions up to 15 for general strength and performance. Once the resistance becomes too easy for 15 reps, increase the workload and cycle back to 3 sets of 10.

Lastly, exercise selection is a very significant role in our prescription. We need to select exercises that are going to improve upon our personal goals. For example, if a person is trying to improve their lower body strength than an upper-body, single joint exercise such as a biceps curl may not be the best choice for them. Ideally, for an individual coming only two to three days per week it is best to perform multi-joint exercises that target large muscle groups in the body to see the best results. If you are training for athletic purposes we want to choose sport specific exercises that are going to mimic muscle groups that we utilize in our activities. We may do specific strength training exercises to target the appropriate areas of our body or perform explosive, plyometric movements to better perform rigorous activity.

These training principles are all of extreme significance for anyone trying to improve their physical health. Please take every one of these principles into consideration and ask yourself if you are truly maximizing your efforts at the gym or wherever you may be exercising. Please feel free to ask for help from our fitness staff if you need help implementing some of these principles into your exercise prescription!

Greg Johnson, Fitness and Medical Integration CoordinatorB.S. Fitness & Wellness Leadership M.B.A. Sports & Athletics AdministrationACSM Certified Personal TrainerNPI Resistance Training Professional