Strength Training

gitfit has all the strength training stations for all the basic movements:

• Hip-dominant (deadlifts, hinges, and swings)
• Knee-dominant (squats and lunges)
• Pushing movements (pushups, dips, and presses)
• Pulling movements (rows and pull-ups)

Cardiovascular Exercise

Also called aerobic or endurance exercise, cardiovascular exercise is any form of activity that uses aerobic metabolism. That is, during the activity, oxygen is heavily involved in the cellular reactions that produce the energy necessary to sustain the activity. Your heart rate increases and you breathe more deeply to maximize the amount of oxygen in your blood and help you to use more oxygen efficiently. Hence, you feel more energized and do not get tired quickly.

Cardiovascular exercise is any vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically. Such activity progressively challenges your most vital internal body organs and improves the function and performance of the heart, lungs and circulatory system. Cardio improves many aspects of health, including heart health, mental health, mood, sleep, weight regulation and metabolism

gitfit has training stations to get your blood pumping:

• Treadmills
• Bicycles (standard and recumbant)
• Step Mill
• Elliptical (with and without arm movement)

Stretching

Stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.

Aim for a program of stretching every day or at least three or four times per week.

Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change.

• Shoulder roll
• Walking lunge
• Lateral leg swing
• Standing quad stretch

You don't need a fitness center to stretch but gitfit does have dedicated space for warm-up and stretching.

Circuit Training

A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations.

Another form of circuit training: aerobic + strength. This type of circuit alternates 1-2 sets of resistance exercise (body weight, free weights, dumbbells, kettle bells, bands, etc.), with brief bouts of cardiovascular exercise (jogging in place, stationary cycling, rowing, etc.) lasting anywhere from 30 seconds to 3 minutes. Depending on your goals and the number of circuit stations, you can complete 1 or more circuits in a 30-60 minute session.

You'll find plenty of stations at getfit to include in your circuit. 

• Leg extension and curl
• Chest press
• Bicep and tricep stations
• Shoulder press

Check out the Circuit Training Guide customized for gitfit Zone members - click here.