Flex Fitness Cardio and resistance room
Cardio. For some it's a dreaded word and for others it's a passion they can't get enough of. Either way you look at it though, cardiovascular exercise is one of the key components that should never be left out of a fitness plan.
Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body. There are various forms and methods of performing cardio exercise - all which will have specific benefits and guidelines.
Most individuals performing cardio are using it as a way to burn off excess calories and since you are moving the body, it is going to increase the need for energy. Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a step in the right direction. The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.
Improved Heart Health - The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.
Increased Metabolism - Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.
Improved Hormonal Profile - Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases 'feel good' hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.
Improved Recovery Ability - Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.
Management Of Diabetes - Lastly, for those who have diabetes, cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle's ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don't. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.
As you build up your fitness level, then you can concentrate on performing more advanced forms of cardio such as interval training, tempo training, HIIT sprints and so forth. First get started on building a solid cardio base though and then work from there.
Cardio is one thing you do not want to overdo in the beginning because spending hour upon hour on a machine at a moderate pace is really not going to give you any further benefits than someone doing a more moderate volume.
Once you are able to do 30-45 minutes 3-5 times a week then step it up a notch and look at those advanced principles. It's usually better to increase the intensity of your cardio, rather than the volume (unless you happen to be training for a long distance even such as a marathon for example).
In Flex you will find
- 3 x treadmills
- 2 x Cross trainers
- 2 x Upright bikes
- 2 x Recumbent bikes
- 2 x Rowing machines
- 1 x Arm ergometer
Resistance machines are designed to help strengthen specific muscle groups and are ideal for beginners and those with injuries in the early to mid-stages as the machines are easier to control than free weights and so pose less of an injury risk.
Resistance machines can add in all fitness goals as much as cardio exercises. Resistance machines will focusing on strengthening the specific muscle the machine targets. There are many different ways to train your strength, depending on your outcome. In most cases we recommend performing 10-12 repetitions on a machines and repeating this for 3 sets, allowing up to a minutes rest in between each set.
In Flex you will find
- Dual leg press / calve extension
- Dual inner / outer thigh
- Dual leg extension / leg curl
- Dual pec fly / rear delt
- Dual multi press
- Dual lat pulldown / row
- Dual abdominal / back exntension
- Functional glide (cables)
- Cable machine
- Dual chest press / dip station
- Assisted chin / dip
- Stretching/abdiminl area.