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Simply stated, working with a trainer is a great way to know 1) where you are and 2) where you want to be. Also, working one on one with an exceptional certified personal trainer is a great way to:

  1. Push past plateaus. Maybe you’ve hit a roadblock in your training. One of our Greenville health club trainers can help pull you out of your fitness rut, determine areas of weakness, and implement a combination of concentrated fitness and nutrition coaching specifically designed for you.
  2. Receive expert guidance. Maybe it’s your first foray into fitness. If you’ve limited gym experience, a Greenville sports club personal trainer can be incredibly valuable. Learn how to use the equipment effectively. Learn how to design a workout effectively. Learn how to make the most of your gym time so you can realize results in no time!
  3. Sharpen your focus. Maybe group fitness classes and standard gym settings are overwhelming or distracting for you. A more private, intimate training experience can definitely bring more focus and comfortability to your workouts.
  4. Tackle your fitness obstacles. Whether it be fat loss, strength, mobility, body transformation, sports performance, and/or injury rehab or intervention, we’ve got you covered.
  5. Exercise on your schedule. Personal training aligns with your schedule and needs.

Want to give personal training a whirl?

When you join the Greenville gym, we schedule a free initial personal training session so you can test out this service. During your intro session, your trainer will perform some basic fitness assessments and discuss your goals/background/nutritional habits to create a recommended training trajectory. No commitments to packages are necessary until you are sure this special service is for you.

Whatever your health and wellness goals, our Greenville athletic club trainers can help.

Last week, we talked about using resistance bands in order to keep working out when you’re traveling or otherwise kept away from a convenient Greenville sports club. This week, we want to delve a little deeper into the principles of resistance training.

Resistance training is broken down into two types: isometric and isotonic. Isometric exercises are slightly less common, because it happens when your muscle is holding still against an outside force; a great example is holding a weight above you in a static pose during a bench press (not raising or lowering the bar, but keeping it at its point of highest pressure). However, isotonic exercises are quite common, because your muscle is in motion against another opposing force (such as almost any type of weight machine).

When you’re doing resistance training, one important technique to get the best results is to slow down on the hardest part of your motion as you carry out a specific exercise. For example, if you’re squatting to improve your quads, you’re going to feel the burn as your bottom lowers toward the floor. Here, you can hold in the squat position for a few extra seconds every few reps in order to extend the burn and get better results. That moment where you freeze in motion and let the force itself do the work for you is the portion of your exercise that is isometric.

Here’s another great tip: You also want to follow through with concentration and controlled movement even in the easiest part of the isotonic motion, when your body is working with a weight (rather than against it). For example, it’s easier to bring down a weight than lift it, thanks to gravity, but you don’t want to just work hard when you’re lifting the weight and then go slack and take advantage of that extra help during the follow-through — or you’ll potentially diminish half of your results.

Ask our knowledgeable personal trainers how to integrate resistance training into your Pivotal Fitness Greenville gym fitness routine — this knowledge will help you improve your workout independently whether you’re working out here or at home.

If you’re a fan of yoga classes and cardio equipment, you might come and go to Pivotal Fitness Greenville sports club without ever going near the weights. So we ask: why wait?

1. Maybe you think they’re just for body-builders and muscle maniacs.

Don’t worry, that’s not true at all! Just adding some simple weight exercises into your routine when you visit can have numerous benefits. You can condition your muscles so that they react better to your yoga poses and get the most out of your cardio. You can just slim down without bulking up. And toning your body can improve your posture, endurance and energy levels in your everyday life.

2. Maybe you’ve never been trained to use them, so you find them intimidating.

Don’t think about the unfamiliar resistance machines and the giant weights for the bench press. Start by thinking about the smallest set of dumbbells weighing three or five pounds. You can learn some extremely easy exercises that involve lifting these over your head or curling them in toward your body. It’s not always about how heavy a weight is. It’s also about how many times you can repeat a certain action, getting your muscles into a slow burn as you work out. You can start with a limited amount of reps and aim to improve that number every week with very limited pressure about performance or know-how.

Here’s some terminology that you can learn to get started even before meeting with one of our personal trainers to get you started with free weights:

  • Reps: This is one action, like lifting your arm out to the side one time. It also includes the follow-through of bringing your arm back down to its starting position. You repeat these actions several times, through repetitions, hence the name.
  • Sets: When you perform reps, whether its 15 or 50, that number that you do is called a set. When it comes to exercises that bear repeating, such as with each arm, some people consider a set 15 with each arm, while others consider each of those an independent set.
  • Circuit: Several sets are put together into one routine that’s called a circuit. With the help of a trainer, you can put together a circuit that targets your trouble areas. Some people have different circuits for different days of the week, targeting separate muscle groups, instead of doing the same sets all the time. This keeps it light and interesting.

See? There’s no reason to be intimidated. You already know more than you did five minutes ago, and you’re on your way to being in the know about weight-lifting. Check back next week for even more about how to get started!

Last week we started discussing some of the tips you can follow in order to be a more conscientious member of our Greenville gym. This week, we’ve got three more commonly accepted sports club courtesy ideas that can help you get along with your fellow fitness fans. So, resuming our count from last week:

  1. Give everyone else their space. Whether you’re waiting for a machine or just working out in the same area as someone else, it’s important to consider putting some distance between yourself and the person next to you. People often feel vulnerable at the gym, when they’re dressed down and sweating and standing under bright lights in front of large mirrors. It’s often best if you stand a little bit away, avoid staring toward anyone for too long (even by accident), and make sure everyone has enough personal space around them to feel comfortable at all times. On the other hand, if you ever feel uncomfortable because someone’s infringing on your space, please let a member of the staff know.
  1. Keep comments to yourself. Physical space is one thing, but verbal space is another. Whether you want to ask what someone’s listening to or ask whether they got their sneakers, it’s best to re-think interrupting someone’s workout or addressing someone you don’t know. Complimenting someone’s looks or technique can come off as intrusive, even if you mean well. And if you need help, it might seem easier to ask you neighbor – but it makes the gym a more congenial community if you find one of our personal trainers instead. Most people also don’t like unsolicited advice; so unless they ask you for help with a machine or with their routine, don’t offer it.
  1. Dress appropriately. Although many gyms don’t have a specific dress code, the way a school or office might, there are usually some ground rules. Outfits that are too skimpy can come off as offensive. We know you worked hard for that body, but for some people it’s simply gratuitous exposure of skin. If you’re overheating when wearing the usual athletic tanks and workout shorts, take a break, get a drink and use a towel to wipe your brow and cool down. Don’t strip down to your bra or skivvies – it’s still a public area shared by strangers of both sexes.

Be sure you’re aware of the gym’s rules – and when in doubt, just treat others the way that you’d like to be treated! If you ever have a concern, we’re here to explain policies and address any etiquette questions that you may encounter.

Last month, the New York Times published an article examining the benefits of cross-training. Many clinicians and coaches tout cross-training for the simple fact that it offers more of a comprehensive workout. The theory is that your targeted areas will also benefit when you boost your overall fitness regimen.

For example, if you’re training to become a bicyclist, you can strengthen your whole body and improve your overall well-being by also training your arms, torso and general upper body. This can help you train your heart, your breathing rate, your endurance and the way your body operates with its parts working in coordination. It can also provide alternatives for athletes who want to diversify their skills, such as for a career move or simply training for a triathlon.

The New York Times reports that The American Orthopedic Society for Sports Medicine calls cross-training a “total body tune-up” and highly encourages the practice. Similarly, the American College of Sports Medicine advises choosing various forms of training for a comprehensive exercise experience.

Another argument for the benefits of cross-training is that it can actually help athletes and regular gym-goers prevent injury in the long-term. You can change up your routine and give certain areas of your body a break without fully taking time away from the gym. This is especially important to newcomers who are just framing their foundation for working out and training their bodies to respond to exercise before formulating a fitness plan that’s entirely oriented toward their goal sport.

But the question remains whether this is simply for the benefit of losing weight and being healthy, or if it would actually serve to benefit an athlete who’s training to excel in one area. More on that will be discussed next week; in the meantime, if you have questions about incorporating new target areas to your typical training, be sure to ask one of the highly knowledgeable personal trainers at our Pivotal Fitness Greenville sportsclub.

To make the most of your membership to our Greenville gym, you’ll want to do more than just come often and spend a lot of time in our classes, on machines and with weights. An important part of the workout process is muscle conditioning, which you can practice at or away from Pivotal Fitness Greenville.

By building up your muscles prior to and between gym visits, you can actually accomplish more during the time you spend here. You can work out stronger, smarter and with greater effect by toning up and training your muscles to tolerate and familiarize with certain motions.

This is also better overall for the health of your body over the years. It prevents excessive strain and injury when you’re ready to actually buckle down and work on your body. Plus, muscle conditioning exercises are fairly simple and don’t require the full effort of a workout – so you can fit them in daily.

For example, if you’re a runner, you may wish to do basic stretches and squats that help tone your biceps, quads, hamstring and inner thigh muscles. Then, your muscles have greater resistance when you drop by and go for a long jaunt on our treadmills or elliptical machines. If you simply use gym visits to work out, you may not be able to go as long or get as much out of your time as you would otherwise.

Personal trainers and other members of our staff are happy to recommend specific exercises you can practice here or at home to help you target and condition your muscles to achieve your personal goals and make the most of your gym membership.

At the Pivotal Fitness Greenville health club, we believe that targeting your best health means more than just working out. While exercise is an important part of any routine, you can get the most out of your Greenville gym membership by establishing a lifestyle that supports a strong mind and body in every aspect.

Aside from exercise, here are other ways joining our gym in Greenville can build you up:

1) Support. Pivotal Fitness’ Greenville fitness center is comprised of individuals who want to help you meet your gym goals. We are always willing to help you learn about our services or answer general health questions. From personal trainers to class leaders to all of the staff who contribute to our gym’s efficiency, you can rely on our support as a valued member.

2) Routine. When you start coming by the gym on a regular basis—for example, the same time every day, the same days of the week or the same weekly classes—you establish a routine. Routines keep you calm and motivated in an otherwise chaotic schedule. You can plan your week around fixed appointments and never stress about making time for fitness. Routines get easier the more you do them, so just stick with a consistent plan and you’ll be benefiting from the perks of regular gym visits in no time.

3) Community. Pivotal Fitness personnel aren’t the only ones who can contribute to your success. When you take classes and participate in gym activities, you begin to form bonds with fellow gym-goers. Whether you meet other moms and dads at KidZONE or make friends with fellow yoga participants, the more you come to the gym, the more you establish a community who understand and share your goals.

Another key aspect to total wellness is eating right. Check back for upcoming blog posts dedicated to nutrition, vitamins and supplements.