Training Goals

Periodization Format

  • Each phase is 6 training days.

  • After each phase a maximum strength test is conducted and used to determine the new training intensity.

  • Every training element is modified to the users specific training goal and intensity level

  • Users Muscle Imbalance and BioAge are recalculated after each maximum strength test

Training Goals Overview

Rehab Fit

Benefits

  • Gentle, progressive increase in intensity

  • Low level muscular endurance training

  • Improve movement patterns through neuromuscular stimulation

  • Improve joint mobility

  • Promote blood circulation

  • Activate injured muscles

  • Strength preservation prior to treatment

Target Audience

  • Those with preexisting conditions who may have limited energy or fatigue (cancer, cardiovascular, hypothyroidism, or other metabolic disorders).

  • Those recovering from injury and cleared to being low level strength training.

  • Those looking to prehab prior to surgery with low intensity to keep the muscles active and preserve strength.

  • Those just beginning and exercise program for the first time and needing a gentle, progressive program.

  • Those with musculoskeletal conditions that inhibit efficient movement mechanics (e.g. Parkinsons, MS)

  • Graduates of EGYM Classic looking to ease into EGYM Premium.

General Fitness

Benefits

  • Solid, well rounded program good for most beginners

  • Builds power, improves fast twitch muscle fiber composition, strengthens tendons and ligaments

  • Exposes user to new and advanced training methods to further improve strength and fitness

  • Increased physical capacity and athletic performance

  • Can be used as an off-cycle period between higher intensity training cycles

  • Increases bone density

  • Improves stamina and strength for ADL's

Target Audience

  • Beginners new to strength training or those unsure or their fitness goals.

  • Non-Athletes wanting to improve power, stamina, and coordination for activities of daily living (ADL's).

  • Athletes looking to reduce volume and intensity between hard training cycles.

  • Those looking to continue building from a previous (repaired) injury.

  • Aging users needing to begin a lower intensity, power and strength training program to mitigate muscle loss.

Muscle Building

Benefits

  • Increase muscular size and health look of muscles

  • Increase strength and power

  • Improve metabolic profile by increasing cross sectional area, mitochondrial density, and anabolic hormone production

  • Prevent or even reverse muscle loss and aging

  • Increase tolerance and tensile strength of connective tissues

  • Increase bone density

  • Strengthens heart walls for increased contractility and BP regulation

Target Audience

  • Those wanting to build muscle or increase muscle size

  • Those needing to preserve muscle mass as a result of aging or other musculoskeletal degenerative disease

  • Those wanting to improve strength or power

  • Users who have completed a basic 10-12 week strength training program looking to move to the next level

  • Athletes needing strength and/or additional mass for their sport

  • Women who want to improve muscle definition

Body Toning

Benefits:

  • Reduce body fat and increase muscle definition simultaneously

  • Stimulate metabolism

  • Improve blood pressure through increased contractility of heart (stronger heart wall muscle) and increased ventricular volume (via high heart rate, high rep training)

  • Increase muscle fiber activation

  • Strengthen connective tissues

  • Maintain muscle mass

  • Maintain bone density or slow decline

Target Audience:

  • Those looking for sustained weight loss and to elevate BMR

  • Athletes and weekend warriors looking to maintain strength and mass for sport

  • Those wanting to enhance muscle definition (Figure competitors, spokespeople, etc..)

  • Anybody wanting to 'firm up' or 'look good' for pictures (weddings)

  • Graduates of Muscle Building or Weight Loss programs, needing to continue with their goal by adding some variety

  • Graduates of General Fitness program looking for the next challenge to improve their fitness

Weight Loss

Benefits:

  • Increase calorie consumption

  • Increase Basal Metabolic Rate

  • Improve cardiovascular performance and increase VO2

  • Increase metabolic demands

  • Improve muscular endurance and muscle definition

  • Decrease body weight and body fat

  • Improve power and performance via reduce overall weight

Target Audience

  • Newcomers to weight loss needing guidance

  • Those looking for a more effective and long term solution to immediate and sustained weight loss (over just cardio)

  • Athletes and weekend warriors needing to shed weight, but maintain strength for their sport

  • Obese, overweight or others needing to reduce body fat and weight

  • Those wanting to enhance muscle definition

  • Non-athletes wanting to firm up or look good for pictures

Athletic

Benefits

  • Increase power and fast-twitch muscle fiber activation and density

  • Improve reaction time

  • Improve fall prevention and decrease risk of injury by improving muscle proprioception

  • Increase glycolytic energy production mechanisms for enhanced power production and stamina

  • Improved muscular synchronization and firing rate to generate more power and force

Target Audience

  • Athletes looking to improve power and reaction time

  • Elderly looking to prevent muscle loss, improve reaction time and reduce fall risk

  • Those wanting to move on to the next level of training after building a solid strength foundation

  • Weekend warriors wanting to reduce injury risk, improve coordination, power and reaction time

  • Non-athletes wanting to improve power, stamina, and coordination for activities of daily living (ADL's)

Metabolic Fit

Benefits

  • Improve blood glucose control

  • Improve hormone control (insulin sensitivity)

  • Easy transition into EGYM premium from classic

  • Improve muscular endurance

  • Contribute to lower body fat

  • Improve skeletal muscle activation, and glucose uptake

Target Audience

  • Those with Type II diabetes (1 in 10 Americans)

  • Those with elevated A1c levels, or prediabetes

  • Graduates of EGYM classic ready to take on Premium

  • Those new to strength training who want a soft entry into Premium

  • Obese or overweight users

  • Recent graduates of a cardiovascular rehab program needing controlled strength guidance

  • General population wanting to improve health

Immunity Boost

Benefits

  • Stimulate Myokine release

  • Slow, moderate progressive program

  • Stimulate immunosupportive cell proliferation

  • Strengthen immunity to resist disease and illness

  • Simple and progressive reentry to exercise after long layoff


Target Audience

  • Those with BioAge 50+

  • Those who have gone through a period of inactivity and become deconditioned

  • Those wanting to stimulate immune system

  • People in recovery from illness

  • Beginners to strength training

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