The training program at 1stCLUB is actually a three-step process!
Below we show what these are
This is the first stage of the adventure.
We look at where we go from, what are your physical capabilities for training, how your body reacts to different trials.
With the help of our devices we obtain accurate data on fat and muscle proportions in your body, the location of the fat and the perceived optimal weight.
We monitor with computer linked instruments your heart’s dynamics and response time to load growth. We carry out testing of the efficiency of oxygen consumption; determining the maximum amount of oxygen can be used by the body (VO2 max).
We receive precise information on your fitness level with the above assessment.
STRENGHT AND FLEXIBILITY
In this section we test the current condition and capacity of your muscles and joints. We write the data into your personal file, so we could keep track of your progress in the course of our work together.
Stretching is essential after workouts, to increase exertion and preserve flexibility; this can prevent muscles from shortening and range of motion from narrowing.
On the basis of personal interview, together we precisely articulate the best target for you, which is realistic and can actually be kept.
Here we consider your assessment results, time-table, nature of your job and a lot of subjective things. It is important to emphasise that we do not promise the impossible. We have already gone through this adventure with hundreds of people, so we know that we will get you the optimal pace of development. Therefore, if you are ready to fight, success is guaranteed!
DESIGNING TRAINING PLAN
The road to setting goals is made up of a multitude of small gestures. The training plan includes the tools to be used and the repetitions on the machines.
We prepare the list of machinery in a way so that you would not experience a boring and monotonous process when developing your body, but interesting brain stimulation every time.
According to our experience, inspiring environment during training can also increase performance!
DESIGNING THE NUTRITIONAL PLAN
Our work together to achieve your goal does not end when you step out the door of the club. That time is a highly important phase, because your muscle starts to build after the workout.
This is the time when it becomes understandable what has happened, and that for the next training your muscles have to be even better prepared to succeed the fight against weights. Your muscles are built mainly during sleep, from the nutrients you have been imported during the day. Your body converts to a precision nutrition at the beginning of our work. We plan exactly when and what quality of nutrients your organism needs for the optimal development. Take it easy, you do not have to go hungry as many people think! In fact, we have good news; you will not feel hungry at all after the first week!
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I’m Nora Bihari, I’ll help you to make a perfect post-workout diet!
LEARNING TRAINING METHODOLOGY
This step will be a priority if you are new at the world of fitness centres. We will teach you the use of the machines, the postures and the breathing exercises during the workout.
CARRYING OUT THE 8-WEEK PROGRAM
This is the longest stage. We are working for 8 weeks in order to achieve your desires. You will need plenty of perseverance and dedication to follow through the program. But do not worry; we are with you all the way! Our personal trainers are constantly monitoring the room, and if they feel you would need a little extra help, they’ll be available to you.
There is going to be an other assessment after 8 weeks. Your body entered a new level, so, training and nutrition plan re-designing is required.
On the basis of changes, you have the option of setting further and higher goals. What do you want to reach?
The personalized training program
You can be young or older, professional or beginner, a girl or a guy, everything is about you at 1stCLUB !
Professional training technology
For the training programs, 1stCLUB is using the POLAR medical training devices, improved since 1977, in a unique way. These instruments can help you, the team and the personal trainers to achieve an accurate, efficient and effective training.