24 Hour Fitness

Health Club New Year’s Marketing

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One of the biggest reasons why business soars for health clubs in the months of December and January has to do with the concept of a New Year’s resolution. Almost everybody sets a New Year’s resolution for themselves and the most common resolutions tend to relate to fitness and weight loss. For health clubs this presents an ideal opportunity to run a promotion in hopes of selling a great deal of new memberships to families and individuals who are ready to start living a healthier lifestyle in the new year. However while most health clubs are focusing on the opportunity to land new clients many are neglecting the opportunity to retain current members.

New Year’s Resolution Board

One of the best strategies for keeping member retention levels high is to keep members motivated to achieve some type of new personal fitness goal. The best way to keep motivation levels high is to encourage all members to share their personal fitness goals with their friends and family. Statistics show that you are several times more likely to keep a goal and achieve that goal if you have shared your goal with several people. As a matter of fact the more people you share a goal with the more likely you are to achieve that goal. Why is this? Well it begins with accountability. If you are telling people that you plan to lose ten pounds in 6 months then you are going to want to do so in order to avoid the disappointment of failing in front of your peers. As a result you will do what is necessary to meet your goal and prove to your peers that you can be held accountable for your words.

This is where a New Year’s resolution board comes into focus. It begins by encouraging current members to participate in a friendly New Year’s resolution contest. Each member should be given a half sheet of paper to record in pen exactly what their fitness goal is for the new year. They should write their name on this piece of paper in big letters and then they should post it to a massive bulletin board that hangs in the front lobby area of the gym. This board should be full of member’s individual fitness goals and it should generate a lot of buzz around the club.

What will happen is that members will glance at this board as they are entering or leaving the gym and will compare goals on the board with their own. They will discuss their goals with their peers and will encourage each other to continue training. As a rule on its own, member’s will feel the obligation to meet their personal goal since they have publicly addressed the community of their intentions to lose weight. As a direct consequence members who would have perhaps quit on themselves and their fitness routine if they hadn’t committed to the New Year’s resolution board will in fact stick with their routine. A six … Read More

24 Hour Fitness

High Strength Period Training Verses Endurance Training

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Which one is really better? Before we answer that concern, let's specify each kind of training. High Strength Period Training (HIIT) is any exercise that rotates in between periods of intense exercise and durations of less extreme activity or even rest.

On the other hand, stamina training is much more of a sustained effort expanded over a longer period of time. Both can provide an improvement in physical fitness.

High Strength Period Training

For example, a great HIIT workout could have been running as fast as you can for 1 minute then strolling along for a further 2 minutes. Keep up this three-minute routine for 15 minutes. In 15 minutes, this regular workout burns more calories than running on a treadmill for an hour! And that's a fact.

And it gets better; a 2011 study carried out by the American College of Sports Medicine discovered that only 2 weeks of HITT improves your aerobic capacity by as much as 6 to 8 weeks of stamina training.

In addition to enhancing your aerobic capacity, HITT also:
• burns more calories during your exercise than with stamina training
• keeps burning more calories approximately 1 Day after training
• Establishes a resting better heart rate
• does not need any devices
• maintains muscle and burns fat instead

Given that the principle of HIIT is maximum effort for a short period of time, followed by a recuperation period and that this cycle is then repeated over a set duration, you can do it anywhere.

The drawback of HIIT is that you should refrain from doing it over 2 to 3 times each week as most people need a day or two in between to completely recuperate.

Endurance Training

When it pertains to burning calories, you can get the very same benefit from stamina training as you do from HIIT – it just takes even more time to burn the same number of calories. For instance, a stamina version of the run / walk HIIT routine above would have to perform at a continuous speed for an hour or more; long and steady verses brief and extreme.

Because with endurance training you are regularly in the aerobic zone so your cumulative energy expenditure is higher through long cardio sessions than it is during 10 to 20 minute interval high intensity training sessions. Consequently, if burning fat and reducing weight are your immediate main fitness objectives, then stamina training is better than high intensity interval training. However, HIIT will certainly help you keep the weight off better than endurance training.

Along the fitness benefits over, due to an enhanced metabolism, stamina training likewise supply the following benefits:
• improves cardio wellness
• boosts joints
• boosts respiratory system efficiency
• boosts mental acuity
• advances endurance

If time is a scarce product in your lifestyle, stamina training might not be for you as it does require a big and frequent dedication of time, whereas HIIT requires a shorter and less frequent time dedication. Regardless, … Read More

24 Hour Fitness

DAY 2:-Aerobic Workout For Weight Loss| QUEENS FITNESS CLUB |Harshita Agrawal

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This home workout will help you lose weight by performing aerobic, cardio exercises that will boost your metabolism and bump your heart rate.

The result is that your body will burn more calories to sustain this effort – which will of course lead to more fat burn.

All exercises are simple and easy to do at home – all you need is space and motivation!

Remember that you need to exercise DAILY if you want to have good results, and also pay attention to what you eat. Eat healthy, and stay away from sugar and grains!

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24 Hour Fitness

Healthy Life Style :-)

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© 2013 www.cristians.ro

Posted by Cristian Sabau on 2013-09-03 07:15:47

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24 Hour Fitness

Losing Weight – Why It’s Important to Know Your Basal Metabolic Rate (BMR) – Part1

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Knowing your BMR can make a world of a difference if you are trying to lose weight. If you have no idea what a BMR is then keep reading, the answer may surprise you.

Your Basal Metabolic Rate or BMR is the basic or bear minimum amount of energy or calories your body really needs to carry out its basic bodily function, this is when you are at a complete rest. The bodily functions that I am talking about is the non-consensus functions such as digestion, elimination, heart beat brain function, cell repair and respiration/breathing just to name a few.

About 60-70% of the calories we consume each day will go towards fueling these basic body functions.

This % will obviously differ based on age, gender, height, and weight. As well as the amount of calories used over all for these functions will also vary based on gender, age, weight and height.

Calculating your BMR is important because you want to know how much calories your body really needs in order to operated efficiently and effectively. Once the BMR can be established, then you can go on to figure out what your over all daily recommended caloric intake should be. And once we know that then we can start to give our bodies just what it needs without over feeding it on calories which it will convert t fat and store in the body.

The bottom line is, (no pun intended) that if you desire to lose weight, you need to know how much calories your body requires each day, and cut back just enough to have to body convert some of the stored fat to burn as calories, there by losing weight.

Calorie restricting is the basic and most easiest way to start losing weight. But restricting too mush calories from the body can cause more harm than good, so we need to first establish the basal metabolic rate, then find the additional amount required by the body, and this will depend on whether you are an active person, sedentary, or average. Once you have both these figures we can add them together and find the amount of calories you need per day.

This will give us a good idea as to how much calories we can safely restrict each day and lose weight. Most Weight loss programs use this method to help you lose weight, but it is important to note that this should only be a part of a comprehensive program to lose weight, and would not be used by itself as this can cause over eating once the caloric restriction is over. Also if your body senses that it is being starved of its regular supply of calories your body will hold on tight to the fat reserves making it hard to lose weight.

If you are planing to lose weight you should also add weight training and aerobics to your routine.… Read More

24 Hour Fitness


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Safely move, stretch and tone your body during the special time growing a baby, recovering from birth, or if you are getting back into a routine after not exercising for some time! Check in with your doctor to get clearance before doing any aerobic/exercise practice! No matter what trimester you are in, listen to your body and pause the video if something feels off. Take a moment and hop back in! Don’t forget to give feedback and comment so we can connect! So excited to share a safe, efficient, and kind way to help you feel your best! Repeat 2x to get the full benefit!

Music by DJ BreezyMix- Been Too Long

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