Your First 30 Days of Fitness

It is very important to us that you enjoy not only your first 30 days at the club but every other day you visit us. Many members are anxious to see results right away when they begin fitness programs. Please be patient with yourself and your body. Give your body a chance to adapt to your new fitness lifestyle.

Our members tell us that learning about fitness and exercise helps make them more comfortable in the club. We want to provide you with all the information and support you need to achieve your goals.

To help you with this journey, we have many individualized programs and support materials that explain how you can get the most out of your fitness routine. If you have any questions about the club or your fitness program especially during these first 30 days, please ask a staff member.

To help you with this journey, call and schedule an orientation. (513) 367-1300

Fitness Facts

Strength Training

Strength (also known as resistance or weight) training helps you get stronger, increases your metabolic function, and reduces your risk of injury. Strength training increases muscle tissue and gives shape and structure to your muscles. The more muscle you have, the greater your fat-burning potential. Strength training burns 4-10 calories per minute, depending on your size and fitness level.

Cardiovascular Exercise

Cardiovascular (also known as aerobic) training increases your cardiovascular fitness, circulation, and endurance. It also burns calories and body fat, reduces stress, and improves overall health and well-being. A well-conditioned heart is stronger and more efficient.

Body Composition

One pound of fat burns approximately eight calories daily and stores 3,500 calories of energy. The two keys to changing body composition are performing activities that cause your body to use its stored fat and strengthening muscles to become better fat burners. This can be accomplished through a healthy diet, resistance training, and cardiovascular workouts. One pound of muscle tissue burns approximately 35-75 calories daily and stores 450 calories of energy.