Water

The importance of adequate water intake should not be minimized; a person can survive for long periods of time without food, but not without water. General water recommendations under average environmental conditions are as follows: 1.0 to 1.5 ml water per calorie expended
(1 ml = .03 ounces). For example, if a person expends 400 calories during exercise, that person should drink 400 to 600 ml, or 12 to 18 ounces. If a person expends 2,000 calories per day, he or she should consume 60 to 90 ounces of water per day.

A few facts:

• Water lubricates joints and acts as a shock absorber.
• Water naturally suppresses the appetite and helps the body metabolize stored fat. 
• Studies have shown that a decrease in water intake causes fat deposits to increase, while increasing water intake can actually reduce fat deposits. 
• Overweight persons need more water since larger people have larger metabolic loads, and an additional glass of water for every 25 pounds of excess weight is recommended.

Personal Training

Purpose

The goal of our Personal Trainers is to help you learn to exercise effectively and safely, achieve your fitness goals, and develop a sense of pride in your accomplishments. Our trainers don't just teach you how to use machines, they teach you how to reach inside yourself, discover your potential, and make your fitness goals a reality. They focus equally on the mental and physical aspects of fitness, which is crucial for long-term success.

Why Personal Training?

If this is your first time in a gym setting, the equipment may seem intimidating. A personal trainer can guide you through the facility, showing you the proper technique for each piece of equipment. You might be returning to the gym after a period of inactivity and want a personal trainer to ease you back into a workout regimen with your health and safety in mind. Perhaps you have a specific goal in mind. In that case, a personal trainer can help you string exercises together for the most beneficial workout to target your individual goals. Maybe you just need some encouragement or you need someone to hold you accountable for your progress at the gym! Whatever the case may be, VSPC has very educated, enthusiastic, and supportive personal trainers who are here to help you realize your fitness goals. Stop by today and consult with our friendly personal trainers!

Cardio Respiratory Training

Give your heart a regular beating ...

How do you know if you're performing the correct cardio respiratory regimen needed to get the most out of your workout? Make every minute count by having a Personal Trainer teach you the proper frequency, intensity, and type of cardio respiratory exercise you need to achieve your fitness goals.

Dietary Supplementation

Complementing your food intake with proper dietary supplementation will allow you to get more out of your fitness program. Food supplementation gives your body the nutrition it needs without increasing your caloric intake. We recommend you consult one of our certified trainers before using any supplementation.

Resistance Training

Redefine Yourself: Did you know that the more muscle you have the more fat you will burn? An individualized resistance training progression program helps you burn calories, build muscle, and increase strength. Hands-on training sessions will teach you how to properly perform the exercise specific to your fitness goals.

Our 3,600 square foot Fitness Strength and Conditioning Center is equipped with the latest state-of-the-art fitness equipment. Our fitness instructors are available to develop physical conditioning programs based on your individual needs. Personal fitness evaluations are a complimentary service to all members. This is the place to work out if you are interested in:

• Toning up
• Improving your fitness level
• Decreasing body fat
• Increasing muscle mass and general strengthening, or
• Specific sports training

For strength training:

• Life Fitness Signature Series weight training machines
• Hammer Strength Smith Machine
• Hammer Strength Incline Press
• Hammer Strength Iso-Lateral Front Lat Pulldown
• Olympic shoulder, Incline, Military, & Abdominal benches
• Life Fitness cable crossover
• Ivanko Free Weights and Dumbells

For cardiovascular training:

• Life Fitness treadmills (8)
• Star Trac climbers
• Precor ellipticals
• Life Fitness elliptical cross-trainers
• Life Fitness Recumbent Bikes
• Precor upright cycles
• Schwinn Evolution cycles for cycling classes