Exercise Programs


Exercise Programs

The four key components to any well-balanced fitness program are: a fitness appraisal , cardiovascular training , strength and core stability training , and flexibility . Spa Lady offers the best equipment, group fitness classes, and programs to meet your needs in each of these areas.

1) Fitness Appraisal

A fitness appraisal at Spa Lady is designed to measure your fitness baseline, and establish a starting point to compare your future achievements. There are 5 parts to this comprehensive assessment, the first of which is a (1) Body Composition Analysis. Determining your percent body fat, weight, and a series of measurements provides key values that will be used to help monitor your progress. The second part of the appraisal is the (2) Cardiovascular Analysis. This test is used to assess the relative fitness of the heart and lungs. We next evaluate (3)Muscular Endurance to assess the strength of key muscle groups, and perform the (4) Flexometer Test to help your trainer decide how much flexibility training you will require. The final component is the (5) Postural Analysis, where your trainer will examine your posture to determine the postural and core stabilizing muscles that should be targeted in your program. Each component of the test is scored, and the component scores are factored into an over-all score. This allows our trainers to customize a healthy, realistic program that’s right for you (no matter what your current level of fitness), and perform follow up testing to compare results and track your progress.

2) Cardiovascular Training

Cardiovascular fitness is defined as your body’s ability to uptake and distribute oxygen to your muscles, organs, and tissues. The primary systems involved are the heart and lungs, and therefore this type of training is extremely important in the prevention of heart disease, stroke, and high blood pressure. Exercises that are repetitive and involve large muscle groups are the most effective, and can be efficiently performed on a piece of cardio equipment or in a group fitness class.

Spa Lady has one of the largest selections of cardio equipment anywhere, and incorporates Fitness Cinema into all our cardio areas. Any standard walkman with a radio will allow you to tune in and listen to the T.V. program you are viewing while working out.

We recommend cardio cross training, or using a combination of cardio machines, for best results. This promotes more balanced development, and the variety keeps your program interesting. For example, instead of 20 minutes on the treadmill, 10 on the treadmill and 10 on an elliptical cross trainer would target more muscle groups and yield a better result.

Or if you prefer, our Group Fitness Program is second to none, with up to 90 classes per week and tremendous variety, including Step, Knockout, Ball, and other specialty cardio classes. This type of environment is fun, exciting, and motivating, and is a great way to add cardio to your routine.

Click here to see group fitness class descriptions and schedules for your club.

3) Strength and Core Stability Training

Muscle cells are very metabolically active, and even at rest require a steady supply of fuel. Since this fuel comes largely from fat stores, increasing your body's muscle mass through strength training is extremely effective in promoting long-term fat loss. The other benefits that come from regular strength training include:

  • Increased bone mineral density
  • Increased glucose metabolism by boosting the availability and sensitivity of insulin receptors
  • Increased muscular strength, endurance and power
  • Increased resting metabolic rate

At Spa Lady, our strength training programs are as diverse as our members. From beginner circuit-training to sport specific functional training, we have the right equipment and programs to accommodate members of all ages and fitness levels.

When it comes to strength, our selectorized equipment is the most popular. Each machine targets a different muscle group, and allows you toselect your weight by inserting a pin into the weight stack. Our equipment is designed and sized specifically for a woman's body, and has smaller weight increments than the machines in many co-ed facilities. We have 4 complete selectorized circuits, plus an extensive selection of equipment to target women's problem areas, like the inner and outer thighs, abdominals, and glutes. Spa Lady even offers a plate-loaded circuit in our advanced training area, which gives you greater flexibility with weight increments and allows unilateral training (working your right and left separately.)

Spa Lady’s selection of free weight equipment is unsurpassed. Exercising with free weights (dumbbells and barbells) allows you to perform a much wider variety of movements, and target small, specific muscle groups. Freeweight exercises also require you to control your torso by activating your core stabilizing muscles.

Group Fitness classes can be another effective way to strength train. Click here to see group fitness class descriptions and schedules for your club.

Short on time? No problem - try our Get Fit Quick Program. Exclusive to Spa Lady, this workout incorporates both strength and cardio training in one 30-minute routine. By keeping your heart rate up during the weight training intervals, this cross-training program maximizes calorie burning. It utilizes the popular Sprint Circuit, and will get you the maximum results in the minimum time.

4.) Flexibility

Maintaining your flexibility through regular stretching will not only help to keep you free from injury, but it can also help you attain your fitness goals faster. For instance:

  • Stretching increases your range of motion
  • Increased flexibility will protect you from injury
  • Stretching helps relieve muscle soreness and improve muscle recovery
  • Stretching helps to reduce stress and promote relaxation

With separate, cushioned stretching areas, Precor stretch benches, Icarian stretch centres, and yoga and Pilates group fitness classes, Spa Lady truly has everything you need to attain your fitness goals.