Classes And Programs
At the Outer Limits Health Club we care about your goals and want you to succeed. For those who would like to take advantage of any programs we may be offering we can provide you with valuable guidance to help you achieve your goals.
Introductory, Intermediate & Advanced Training
Upon purchase of a membership plan you are eligible to make an appointment to initiate an exercise program designed to take into account both your goals and current abilities. No matter what your fitness levels are we will adapt a plan that, with a bit of work, will provide you with results. Easing into a program is generally a good practice to avoid injury or the risk of becoming lame.
The introductory program involves working all major muscle groups of the upper and lower body. A typical introductory program involves one set of 12 to 15 repetitions for each major muscle group, and finishes with light cardio. The exercise schedule involves working three days per week; or two minimum, 45 minute per visits.
As with the introductory program, the intermediate program would again involve all major muscle groups in addition to some of the minor ones. The approach is to work a split of upper body on day one, then lower body on day 2, rest on day 3, on day four you repeat day one, and so on. The exercise schedule involves working four days per week, and 45 minutes per visit.
The advanced program is for the more serious individual and involves dividing the workout of specific muscles into three separate days. The upper body workout is split into two days; pushing movements on the 1st day, and pulling movements second day. The third day workout is dedicated to the lower body.
This is the “Three Day Split.”
The exercise schedule involves working 3 days as mentioned above, then 1 day rest. Then on the 5th day you repeat day one and the schedule repeats. Each muscle group works three sets of 8 to 12 repetitions with an average visit time of one hour. Abs and cardio work take place every other day.
Having Good Workout Habits
Working with weights should be based on full range of motion, proper technique and proper amount of intensity. It is crucial to work within your boundaries. Not all exercise programs are alike and changing up exercise patterns is a good thing.