Getting Started
We want your fitness experience at Newtone to be a successful one. If you have not been exercising on a regular basis, you need to give your body time to adjust. Don't try to make up for months of inactivity in one session. Take your time, follow the advice of our fitness staff, and you'll greatly improve your chances for achieving your fitness goals. Don't hesitate to try our world-class group fitness classes, which are designed for all fitness levels. Do what you can! By combining body pump with a cardio workout, you will get all you need for a fit body! See any Newtone employee to receive more information on our classes.
Hydration During Exercise
Staying hydrated during exercise is very important not only for your health, but also to get the best results and performance from your workout. During exercise, your body temperature goes up and your body sweats. Your body loses water and electrolytes in your sweat. It is important to replace water and electrolytes lost in sweat during exercise sessions lasting more then 20 minutes. Dehydration can hurt your performance during exercise and athletic activities. Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in regular physical activity. To prevent dehydration, you must drink the right amount of liquid before, during, and after exercise. the following are recommended guidelines for adequate fluid consumption:
- Drink 10-12 oz. of fluid 2-3 hours before your workout
- Drink 6-12 oz. of fluid every 15-20 minutes throughout your workout
- Weigh yourself before and after exercise. Replace every pound lost with 16-24 oz of fluid
- If exercising more than 60 minutes, you need to drink a fluid with carbohydrate and sodium. Most sports drinks fill this requirement.
Equipment Orientation
A complimentary strength and cardio equipment orientation is offered to each of our new members. Our trained and certified staff of fitness professionals will take you around to numerous strength machines and demonstrate the proper technique for using them, as well as point out the muscles being trained. The designated machines will target your major muscle groups. In addition, the trainer will demonstrate how to use some of the cardio equipment. Feel free to ask any questions you may have during this time. We recommend that everyone obtain a doctor's approval prior to starting an exercise program.
First Workout
As a new member, we suggest you set up an appointment for your complimentary orientation before your first workout. You can sign-up at the front desk or call Janell at 447-2400. Safety is important to us, and we want to answer any questions you may have. Personalized workouts may be set up with a personal trainer at an additional cost. Prior to working out, make sure that you eat a light meal 1 1/2 to 2 hours prior to ensure that your blood sugar levels are adequate for exercise.
Pre-Exercise Warm-ups
Before you start exercising, it is very important that you warm up your muscles. You should do at least five minutes of moderate intensity biking, rowing, stair climbing, or other cardiovascular exercise to prepare your muscles for the activity that is to come.
The Importance of Stretching
Flexibility is one area of fitness that can be easily lost, but it can be gained back just as easily. Inactivity and aging are two major factors in the loss of flexibility. Inactivity is easily remedied with a routine exercise program. The effects of aging, on the other hand, are a little harder to combat. If you take time to stretch before and after your workout, even for just a few minutes, you will see improvement in your flexibility in a short period of time. Other benefits you will experience as a result of stretching are increases in strength, improved balance, and fewer aches and pains. |
