At Fitness First, you don't have to go it alone! Starting with your first day,
we'll help you design a program and decide where to begin. Our orientation program is simple and very straightforward,
and it provides new members a great place to start. Best of all, it's free!
MUSH-TO-MUSCLE
Week 1: Get Started!
Break the Ice with Cardio.
30 min Combined Cardio, 5 min Cool-Down & Stretch.
Starting slow and easy is the best way to prevent injury and guard against muscle soreness.
Increase intensity gradually, and listen to your body - stop if you feel tired, faint, or dizzy!
Week 2: Burn the Fat!
Increase Calorie-Burning Cardio.
40 min Combined Cardio, 5 min Cool-Down & Stretch. Cardiovascular work is the best way to burn calories and lose weight.
The longer you can keep your heart rate up to a moderate workout level, the more calories you will burn! Be wary
of doing only one form of cardio work, as this can lead to repetitive injury. Add time and intensity,
and vary your workouts for better results.
Weeks 3 & 4: Tone Up!
Begin Strength Work.
40 min Combined Cardio, 5 min Cool-Down & Stretch, 15 min Nautilus Circuit. Increasing muscle mass
will lead to increased strength and stability, and improve your body's ability to burn fat - even when you are at rest!
Be sure to ask for instruction before using any new piece of equipment or beginning a new strength program.
Week 5: Challenge!
Increase Strength and Stabilize Cardio.
45 min Combined Cardio, 5 min Cool-Down & Stretch, 15 min Cybex Circuit.
Your body is designed to adapt to any challenge you present it. Eventually, your muscles will
get used to the Nautilus program and your gains will slow down. By changing your routine,
you'll push your muscles out of this rut and back to working hard and getting strong and toned.
Week 6: Fit For Life!
Ongoing Program.
45 min Combined Cardio (changing machines for varying intensities), 5 min Cool-Down & Stretch,
15 min Strength Work (alternate Nautilus and Cybex Circuits).
Congratulations! You have the building blocks to create a whole new you - now is the time to explore
new classes, techniques, or simply commit to your regular program of cardio and strength training.
Maintain your gains, or build to new heights by alternating Nautilus and Cybex circuits and
changing the intensity of your cardiovascular work.
Remember, exercise is only half the weight loss equation. Watch your eating habits, and ask for
nutritional advice if necessary. If you aren't seeing the results you want, or if you are training for a specific event,
healing from an injury, or would like more personalized attention,
please consider our Personal Training Program listed below.
PERSONAL TRAINING PROGRAM
Are you new to regular exercise? Unsure where to start or what is right for you?
Do you need to lose weight or gain weight and are not sure how? Are you not
seeing the results you hoped for on your own? Are you having difficulty maintaining
a regular exercise schedule? Do you need additional motivation? Are you in
a "rut"? Personal Training provides one-on-one instruction, motivation and
can address specific needs and concerns, including weight loss, strength and
flexibility goals, even body building and power lifting!
INTERNATIONAL MASSAGE THERAPY CENTER
Massage Therapy is recognized around the world as an important component
of health care. Major hospitals throughout Germany and the former Soviet Union
are equipped with massage therapy clinics, and restorative therapy is widely offered in many spas and health facilities.
In Japan, China and India, massage continues to be a vital part of their health care systems,
and in the United States, the use of massage therapy for preventative and rehabilitative
care is supported and recommended by both doctors and health care professionals alike.
The benefits of Massage Therapy, defined as the systematic manipulation of the
body's soft tissue by a specially trained therapist, include pain reduction, stress management and of course relaxation.
Many people find that therapeutic massage can also help with a variety of medical conditions including, allergies,
anxiety, stress, arthritis, asthma, Carpal Tunnel Syndrome, chronic and temporary pain, circulatory problems,
depression, digestive disorders, headache, insomnia, reduced range of motion, sinusitis, and sports injuries.
Health journals and magazines have written widely about these benefits, including recent articles in
Time, Newsweek and Life.
The International Massage Therapy Center is an independent organization located at Fitness First.
The staff of dedicated Massage Therapy professionals has extensive training and experience in many therapies, including
Russian Classical, Rehabilitative, Athletic/Sports, Swedish, Pain/Stress Reduction, Relaxation,
and Deep Tissue Massage. Their clients include members of Fitness First, non-members, and many sports
professionals from the Boston area including members of the Bruins and Celtics. Please drop by for a consultation
on the lower level to learn more about how Massage Therapy may be beneficial to you.
BABYSITTING
We offer babysitting services from Monday through Friday from 9:00-11:00am. Children must
be at least one year old. 1˝ hour maximum, please. $2 per child.
Open M/F 5am-10pm, S/S 8am-6pm
Copyright ©2004 Fitness First, 471 Mass Ave, Arlington MA 781.643.4300