A health club (also known as a fitness club , fitness center , health spa , weight room and commonly referred to as a gym ) is a place that houses exercise equipment for the purpose of physical exercise .
63-492: In recent years, the number of fitness and health services have increased, expanding the interest among the population. Today, health clubs and fitness centers are a reference of health services, rising the adherence to physical activity. Most health clubs have a main workout area, which primarily consists of free weights including dumbbells and barbells and the stands and benches used with these items and exercise machines , which use gears, cables and other mechanisms to guide
126-422: A demand curve as downward-sloping to the right and either linear or gently convex to the origin. The downward slope generally holds, but the model of the curve is only piecewise true, as price surveys indicate that demand for a product is not a linear function of its price and not even a smooth function . Demand curves resemble a series of waves rather than a straight line. The diagram shows price points at
189-478: A sauna , steam room , or swimming pool and even nutrition counseling. Health clubs generally charge a fee to allow visitors to use the equipment, courses, and other provided services. In the 2010s, some health clubs became eco-friendly (e.g., zero waste ) and incorporated principles of "green living" in their fitness regimen. Health clubs offer many services and as a result, the monthly membership prices can vary greatly. A recent study of American clubs found that
252-666: A French vaudevillian strongman, established the first commercial gymnasium in Brussels , in response to the growing interest for physical exercise. In 1847 he opened his Gymnase Triat in Paris, introducing membership fees with varying rates for men, women, and children. The first health clubs for the general public were probably opened in Santa Monica, California in 1947 by Vic Tanny . Weight training Strength training , also known as weight training or resistance training , involves
315-462: A certain load for some number of repetitions, rests, and repeats this for some number of sets, and the volume is the product of these numbers. For non-weightlifting exercises, the load may be replaced with intensity , the amount of work required to achieve the activity. Training volume is one of the most critical variables in the effectiveness of strength training. There is a positive relationship between volume and hypertrophy. The load or intensity
378-489: A day did not additionally increase fat–free mass (FFM), muscle size, or strength, with the caveat that "Increasing age reduces… the efficacy of protein supplementation during RET." It is not known how much carbohydrate is necessary to maximize muscle hypertrophy. Strength adaptations may not be hindered by a low-carbohydrate diet . A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for
441-644: A firm raises its price beyond a price point. Technically, the price elasticity of demand is low (inelastic) at a price lower than the price point (steep section of the demand curve), and high (elastic) at a price higher than a price point (gently sloping part of the demand curve). Firms commonly set prices at existing price-points as a marketing strategy . There are three main reasons for price points to appear: In relation to customary price points, oligopolies can also generate price points. Such price points do not necessarily result from collusion , but as an emergent property of oligopolies: when all firms sell at
504-405: A function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process. Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This
567-525: A healthy weight. Improper form can lead to strains and fractures. Weight trainers often spend time warming up before starting a workout, a practice strongly recommended by the National Strength and Conditioning Association (NSCA). A warm-up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking
630-417: A hot shower, and workout-specific warm up, such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury. Evidence is limited regarding whether warming up reduces injuries during strength training. As of 2015, no articles existed on the effects of warm up for upper body injury prevention. For
693-443: A lack of oxygen, passing out, and increased blood pressure . The general procedure of this method is to inhale when lowering the weight (the eccentric portion) and exhale when lifting the weight (the concentric portion). However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. There is little difference between the two techniques in terms of their influence on heart rate and blood pressure. On
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#1732883471379756-539: A meta-analysis study that investigated the effects of creatine supplementation on repeated sprint ability, it was discovered that creatine increased body mass and mean power output. The creatine-induced increase in body mass was a result of fluid retention. The increase in mean power output was attributed to creatine's ability to counteract the lack of intramuscular phosphocreatine . Creatine does not have an effect on fatigue or maximum power output. As with other sports, weight trainers should avoid dehydration throughout
819-418: A moderate or slower tempo of movement for novice- and intermediate-trained individuals, but a combination of slow, moderate, and fast tempos for advanced training. Intentionally slowing down the movement tempo of each repetition can increase muscle activation for a given number of repetitions. However, the maximum number of repetitions and the maximum possible load for a given number of repetitions decreases as
882-411: A muscle group three times per week is superior to a twice-per-week protocol remains to be determined. The rest period is defined as the time dedicated to recovery between sets and exercises. Exercise causes metabolic stress, such as the buildup of lactic acid and the depletion of adenosine triphosphate and phosphocreatine. Resting 3–5 minutes between sets allows for significantly greater repetitions in
945-473: A number of audio-visual displays, often TVs (either integrated into the equipment or placed on walls around the area itself) in order to keep exercisers entertained during long cardio workout sessions. Some gyms provide newspapers and magazines for users of the cardio theatre to read while working out. Most 2010-era health clubs offer group exercise classes that are conducted by certified fitness instructors or trainers. Group exercise classes are often considered
1008-553: A significantly lower training volume than a traditional exercise format with rests. However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format. Similarly, holding training volume constant but performing upper–lower body supersets and tri-sets reduce elapsed time but increased perceived exertion rate. These results suggest that specific exercise orders may allow more intense, more time-efficient workouts with results similar to longer workouts. Periodization refers to
1071-459: A slower 3/0/3/0 tempo and 80-90% 1RM loads with a faster 1/1/1/0 tempo. It may be beneficial for both hypertrophy and strength to use fast, short concentric phases and slower, longer eccentric phases. Research has not yet isolated the effects of concentric and eccentric durations, or tested a wide variety of exercises and populations. In general, more weekly training sessions lead to higher increases in physical strength. However, when training volume
1134-461: A small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise. Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on
1197-473: A static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults. In weight training, as with most forms of exercise, there is a tendency for the breathing pattern to deepen. This helps to meet increased oxygen requirements. One approach to breathing during weight training consists of avoiding holding one's breath and breathing shallowly. The benefits of this include protecting against
1260-564: A typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained. Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training. Insufficient hydration may cause lethargy, soreness or muscle cramps . The urine of well-hydrated persons should be nearly colorless, while an intense yellow color
1323-417: Is a key factor to optimise recovery. Consistent exercise can actually strengthen bones and prevent them from getting frail with age. Price point In economics , a price point is a point along the demand curve at which demand for a given product is supposed to stay relatively high. The term "price point" is often used incorrectly to refer to a price . Introductory microeconomics depicts
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#17328834713791386-525: Is also sometimes called linear periodization, but this designation is considered a misnomer. Sequential or block periodization concentrates training into periods ("blocks"). For example, for athletes, performance can be optimized for specific events based on the competition schedule. An annual training plan may be divided hierarchically into several levels, from training phases down to individual sessions. Traditional periodization can be viewed as repeating one weekly block over and over. Block periodization has
1449-425: Is central or is used as part of their training regimen. Strength training follows the fundamental principle that involves repeatedly overloading a muscle group. This is typically done by contracting the muscles against heavy resistance and then returning to the starting position. This process is repeated for several repetitions until the muscles reach the point of failure. The basic method of resistance training uses
1512-414: Is close to the maximum of the muscle's potential. </ref> Strength training also requires the use of proper or ' good form ', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ' cheating '). An injury or an inability to reach training objectives might arise from poor form during a training set. If
1575-526: Is mediated via activation of PGC-1alpha which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB. Supplementation of protein in the diet of healthy adults increases the size and strength of muscles during prolonged resistance exercise training (RET); protein intakes of greater than 1.62 grams per kilogram of body weight
1638-836: Is normally a sign of insufficient hydration. The effects of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance, cardiovascular health, and enhanced bone density. Strength training also provides functional benefits. Stronger muscles improve posture , provide better support for joints , and reduce the risk of injury from everyday activities. Progressive resistance training may improve function, quality of life and reduce pain in people at risk of fracture, with rare adverse effects. Weight-bearing exercise also helps to prevent osteoporosis and to improve bone strength in those with osteoporosis. For many people in rehabilitation or with an acquired disability , such as following stroke or orthopaedic surgery, strength training for weak muscles
1701-425: Is not harmful. The speed or pace at which each repetition is performed is also an important factor in strength and muscle gain. The emerging format for expressing this is as a 4-number tempo code such as 3/1/4/2, meaning an eccentric phase lasting 3 seconds, a pause of 1 second, a concentric phase of 4 seconds, and another pause of 2 seconds. The letter X in a tempo code represents a voluntary explosive action whereby
1764-444: Is often normalized as the percentage of an individual's one-repetition maximum (1RM). Due to muscle failure, the intensity limits the maximum number of repetitions that can be carried out in one set, and is correlated with the repetition ranges chosen. Depending on the goal, different loads and repetition amounts may be appropriate: Training to muscle failure is not necessary for increasing muscle strength and muscle mass, but it also
1827-406: Is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise . Strength training can increase muscle , tendon , and ligament strength as well as bone density , metabolism , and the lactate threshold ; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training
1890-463: Is sufficient to maximize strength gain, compared to shorter intervals 20s-60s and longer intervals of 5 minutes. Intervals of greater than 5 minutes have not been studied. Starting at 2 minutes and progressively decreasing the rest interval over the course of a few weeks to 30s can produce similar strength gains to a constant 2 minutes. Regarding older individuals, a 1 minute rest is sufficient in females. The largest increases in strength happen for
1953-465: Is targeted, the focus will be on specific muscle groups used in that sport. Various exercises may target improvements in strength, speed, agility, or endurance. For other populations such as older individuals, there is little information to guide exercise selection, but exercises can be selected on the basis of specific functional capabilities as well as the safety and efficiency of the exercises. For strength and power training in able-bodied individuals,
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2016-422: The range of motion and eccentric overload . Some bodyweight exercises do not require any equipment, and others may be performed with equipment such as suspension trainers or pull-up bars . Strength training exercise is primarily anaerobic . Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes
2079-452: The NCSA recommends emphasizing integrated or compound movements (multi-joint exercises), such as with free weights, over exercises isolating a muscle (single-joint exercises), such as with machines. This is due to the fact that only the compound movements improve gross motor coordination and proprioceptive stabilizing mechanisms. However, single-joint exercises can result in greater muscle growth in
2142-430: The actual velocity and duration is not controlled and may be involuntarily extended as fatigue manifests, while the letter V implies volitional freedom "at your own pace". A phase's tempo may also be measured as the average movement velocity. Less precise but commonly used characterizations of tempo include the total time for the repetition or a qualitative characterization such as fast, moderate, or slow. The ACSM recommends
2205-491: The advantage of focusing on specific motor abilities and muscle groups. Because only a few abilities are worked on at a time, the effects of fatigue are minimized. With careful goal selection and ordering, there may be synergistic effects. A traditional block consists of high-volume, low-intensity exercises, transitioning to low-volume, high-intensity exercises. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing
2268-645: The anabolic window is not particularly narrow and protein can also be consumed before or hours after the exercise with similar effects. Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period. If consuming recovery drink after a workout, to maximize muscle protein anabolism, it is suggested that the recovery drink contain glucose (dextrose), protein (usually whey ) hydrolysate containing mainly dipeptides and tripeptides, and leucine . Some weight trainers also take ergogenic aids such as creatine or anabolic steroids to aid muscle growth. In
2331-528: The anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail. Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves
2394-479: The desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level, however, "cheating" can be used to break through strength plateaus and encourage neurological and muscular adaptation. Maintaining proper form is one of the many steps in order to perfectly perform a certain technique. Correct form in weight training improves strength, muscle tone, and maintaining
2457-421: The exercises in the beginning of a session. Supersets are defined as a pair of different exercise sets performed without rest, followed by a normal rest period. Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. Exercises for the same muscle group (flat bench press followed by the incline bench press) result in
2520-486: The health and fitness facilities use cardio equipment, fitness screening, resistance-building equipment, pro shops, artificial sun-beds, health spas and saunas. The membership plans vary from as low as $ 20 per month, for value-priced gyms to as high as $ 700 per month. These health clubs, especially in the United States, are equipped with a range of facilities and provide personal trainer support. In 1840, Hippolyte Triat ,
2583-417: The intense bout of exercise. The type of nutrients consumed affects the response of the body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration . A protein shake is often consumed immediately following the workout. However,
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2646-551: The intensity and increasing volume. Undulating periodization is an extension of block periodization to frequent changes in volume and intensity, usually daily or weekly. Because of the rapid changes, it is theorized that there will be more stress on the neuromuscular system and better training effects. Undulating periodization yields better strength improvements on 1RM than non-periodized training. For hypertrophy, it appears that daily undulating periodization has similar effect to more traditional models. A training split refers to how
2709-436: The lifter will have more strength and stamina since the blood has begun to flow to the muscle groups. Pulse raisers do not have any effect on either 1RM or submaximal training. Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing
2772-428: The load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because
2835-882: The lower limbs, several programs significantly reduce injuries in sports and military training, but no universal injury prevention program has emerged, and it is unclear if warm ups designed for these areas will also be applicable to strength training. Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it. The effects of warming up on exercise effectiveness are clearer. For 1RM trials, an exercise rehearsal has significant benefits. For submaximal strength training (3 sets of 80% of 1RM to failure), exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises such as bench press, squats, and arm curl, compared to no warm-up. Dynamic warm-ups (performed with greater than 20% of maximal effort) enhance strength and power in upper-body exercises. When properly warmed up
2898-490: The monthly cost of membership ranged from US$ 15 per month at basic chain clubs that offer limited amenities to over US$ 200 per month at spa-oriented clubs that cater to families and to those seeking social activities in addition to a workout. In addition, some clubs - such as many local YMCAs and JCCs - offer per-use punch cards or one-time fees for those seeking to use the club on an as-needed basis. These one-time fees are commonly referred to as day passes. Costs can vary through
2961-771: The most important service in the centers for members' engagement. Many types of group exercise classes exist, but generally these include classes based on aerobics , cycling (spinning), boxing or martial arts , high intensity training , step yoga, regular yoga and hot (Bikram) yoga , pilates , muscle training, stretching , and self-defense classes such as Krav Maga and Brazilian Jiu-Jitsu . Health clubs with swimming pools often offer aqua aerobics classes. The instructors often must gain certification in order to teach these classes and ensure participant safety. Some health clubs offer sports facilities such as swimming pools , squash courts, indoor running tracks, ice rinks, or boxing areas. In some cases, additional fees are charged for
3024-514: The next set versus resting 1–2 minutes. For untrained individuals (no previous resistance training experience), the effect of resting on muscular strength development is small and other factors such as volitional fatigue and discomfort, cardiac stress, and the time available for training may be more important. Moderate rest intervals (60-160s) are better than short (20-40 s), but long rest intervals (3–4 minutes) have no significant difference from moderate. For trained individuals, rest of 3–5 minutes
3087-455: The organization of training into sequential phases and cyclical periods, and the change in training over time. The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily increasing the intensity on a weekly basis. This is conceptually a parallel model, as several exercises are done each day and thus multiple muscles are developed simultaneously. It
3150-512: The other hand, for people working with extremely heavy loads (such as powerlifters ), breathing à la the Valsalva maneuver is often used. This involves deeply inhaling and then bracing down with the abdominal and lower back muscles as the air is held in during the entire rep. Air is then expelled once the rep is done, or after a number of reps is done. The Valsalva maneuver leads to an increase in intrathoracic and intra-abdominal pressure. This enhances
3213-419: The performance of physical exercises that are designed to improve physical strength . It is often associated with the lifting of weights . It can also incorporate a variety of training techniques such as bodyweight exercises , isometrics , and plyometrics . Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment . Strength training
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#17328834713793276-404: The points labeled A, B, and C. When a vendor increases a price beyond a price point (say to a price slightly above price point B ), sales volume decreases by an amount more than proportional to the price increase. This decrease in quantity demanded more than offsets the additional revenue from the increased unit price. As a result, total revenue (price multiplied by quantity demanded) decreases when
3339-408: The principle of progressive overload , in which the muscles are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger. Beginning strength-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that
3402-590: The purchase of a higher-level membership, such as a Founders or a Life membership. Such memberships often have a high up-front cost but a lower monthly rate, making them potentially beneficial to those who use the club frequently and hold their memberships for years. Health clubs in North America offer a number of facilities and services with different price points for different levels of services. Some services have differently-priced levels or tiers, such as regular, pro, platinum and gold facilities or packages. Some of
3465-416: The same price, any firm which attempts to raise its selling price will experience a decrease in sales and revenues (preventing firms from raising prices unilaterally); on the other hand, any firm in an oligopoly which lowers its prices will most likely be matched by competitors, resulting in small increases in sales but decreases in revenues (for all the firms in that market). This effect can potentially produce
3528-504: The structural integrity of the torso—protecting against excessive spinal flexion or extension and providing a secure base to lift heavy weights effectively and securely. However, as the Valsalva maneuver increases blood pressure, lowers heart rate, and restricts breathing, it can be a dangerous method for those with hypertension or for those who faint easily. Training volume is commonly defined as sets × reps × load. That is, an individual moves
3591-744: The targeted muscles, and are more suitable for injury prevention and rehabilitation. Low variation in exercise selection or targeted muscle groups, combined with a high volume of training, is likely to lead to overtraining and training maladaptation. Many exercises such as the squat have several variations. Some studies have analyzed the differing muscle activation patterns, which can aid in exercise selection. Commonly used equipment for resistance training include free weights—including dumbbells , barbells , and kettlebells — weight machines , and resistance bands . Resistance can also be generated by inertia in flywheel training instead of by gravity from weights, facilitating variable resistance throughout
3654-474: The tempo is slowed. Some trainers calculate training volume using the time under tension (TUT), namely the time of each rep times the number of reps, rather than simply the number of reps. However, hypertrophy is similar for a fixed number of repetitions and each repetition's duration varying from 0.5 s - 8 s. There is however a marked decrease in hypertrophy for "very slow" durations greater than 10 s. There are similar hypertrophic effects for 50-60% 1RM loads with
3717-410: The trainee divides and schedules their training volume, or in other words which muscles are trained on a given day over a period of time (usually a week). Popular training splits include full body, upper/lower, push/pull/legs, and the "bro" split. Some training programs may alternate splits weekly. Exercise selection depends on the goals of the strength training program. If a specific sport or activity
3780-617: The use of these facilities. Most health clubs employ personal trainers who are accessible to members for training/fitness/nutrition/health advice and consultation. Personal trainers can devise a customized fitness routine, sometimes including a nutrition plan, to help clients achieve their goals. They can also monitor and train with members. More often than not, access to personal trainers involves an additional hourly fee. Newer health clubs generally include health-shops selling equipment, snack/protein bars and smoothies , restaurants, child-care facilities, member lounges and cafes. Some clubs have
3843-582: The user's exercise. This area often includes mirrors so that exercisers can monitor and maintain correct posture during their workout. A gym that predominantly or exclusively consists of free weights (dumbbells and barbells), as opposed to exercise machines, is sometimes referred to as a black-iron gym , after the traditional color of weight plates . A cardio theater or cardio area includes many types of cardiovascular training-related equipment such as rowing machines , stationary exercise bikes , elliptical trainers and treadmills . These areas often include
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#17328834713793906-472: The workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65. Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day. However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after
3969-446: Was equalized, training frequency had no influence on muscular strength. In addition, greater frequency had no significant effect on single-joint exercises. There may be a fatigue recovery effect in which spreading the same amount of training over multiple days boosts gains, but this has to be confirmed by future study. For muscle growth, a training frequency of two sessions per week had greater effects than once per week. Whether training
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