It doesn’t matter how many candles are on the birthday cake if you look like that!
At Vitality Fitness we create individually-tailored training plans for your sport and health needs. Training plans are designed with you in mind and integrate your work and leisure schedule into them so it makes it easy to follow along.
Before we create a training plan we need to know your needs and goals. See our Initial Visit page for an example of the questions you’ll be asked before we design a program for you.
Our training plan will guide you through the 6months building up to your goals. We combine your interests and abilities with our modern program design technique to provide you with aerobic and resistance training that will feeling confident, comfortable and energetic in no time.
Our typical training plans consist of resistance training in a fitness facility, and with your choice of aerobic training (spinning or cycling, running, swimming, are all complimentary forms of aerobic training). We can and will adapt your plan as you progress and offer plans that lead up to your goals or planned competition, offer non-gym based resistance training exercises, and we can combine your training plan with any other sporting event you’re working up to in the off-season.
At the start of your training plan we offer a fitness assessment which provides you with baseline measures of your body composition, aerobic fitness, and musculoskeletal fitness. Click here for an overview of our assessment protocol. This assessment will occur at the half-way point, and at the program completion to discover all the health and fitness benefits you’ve received by training with Vitality Fitness.
The training plans we offer at Vitality Fitness display the frequency, intensity, time, and type of training over the course of 6 months. There’s some specific language we in the fitness industry use, so to help you understand our sample plan, see below for help:
Microcycle: The smallest component of the training phase, for simplicity purposes we’ve broken our training into microcycles of one week (Monday-Sunday)
Mesocycle: The next middle component of the training phase, the mesocycle consists of 4 microcycles in our training plan.
Macrocycle: The largest phase of the training plan, the macrocycle can be the year, or the training season leading up to competition or goal completion. For the purpose of our training plan example, we have a 6-month long macrocycle.
% HR max: to calculate your training zone intensities we take your maximum heart rate (220-age) and apply a % (50%, 70%, 90%) depending on what intensity you should be exercising at. Using a heart rate monitor, or checking your pulse during exercise, you can determine whether you’re training in the correct zone.
LSD: Long Slow Distance training, is aerobic exercise performed at an intensity of 50-60% HR max for a long time (60+ minutes). This training trains efficient blood flow to your muscles, maximizing oxygen efficiency during exercise. It can be long and boring so do it with a friend or in a scenic environment
HIIT: High-Intensity Interval Training is training done at a specified work:rest ratio at Zone 3 or Zone 4 of your aerobic training zone. For a zone breakdown see our Cardio workout description. HIIT is performed to bring the body into using the anaerobic energy system, to train the removal of lactate. Because HIIT is performed at a high rate of exertion and uncomfortable for some, we build a solid base of aerobic training before introduction to HIIT.
Yes, even YOU can do interval training!
The most time-efficient way to fit exercise into your day!