![]() ![]() Recreation Programs:Ī non-refundable late fee will be added after the registration deadline. Classes or programs missed due to personal reasons are not pro-rated. Classes are pro-rated for new students that register after the class has started. If there are is no school classes will not be held and the fees are automatically pro-rated. Missed Programs & Classes:įitness Center classes follow the Alpine School District Calendar. Refund requests must be made over the phone or in person at the fitness center. In house credits may be issued according to the refund policy and can be utilized by anyone on the same account and will not be assessed a 15% processing fee. Refund checks are issued by American Fork City and may take up to 2-3 weeks to process. All refunds issued via check are assessed a 15% processing fee. Refunds may be issued for injury and will be prorated from the time management is contacted with a refund request. Refund requests must be made before the first day of the class or program. ![]() Late Fee and Refund Policy Refund Policy: You also could try a beginner program in the Sweat app to get you started and build your confidence!īeginner Sweat programs you could try include Low Impact with Kayla, Low Impact Strength with Kelsey, Bodyweight Strength with Anissia, Low Impact HIIT with Samantha, or Strength & Cardio with Marilyn. From here, you can then gauge your baseline fitness from how difficult it felt and make a plan. Perform exercises for roughly three sets of 12 reps using only your bodyweight. Check it out Outdoor Pool The Outdoor Waterslides and Activity Pool pool opens today - Friday, May 24 The pool will be open from 12:00 pm 8:00 pm, Monday-Saturday through. Sweat programs you could try include BUILD, Strength and Resistance, PWR, PWR At Home If you’re a beginner and not sure what your fitness level is… I am excited to announce that the outdoor pool at the Provo Recreation Center and the Pioneer Park Splash Pad are open for the season Below are the summer schedules for the Splash Pad, Outdoor Pool, and Indoor Pool. Your rest periods between sets will generally be around 30-90 seconds. Use a weight that you can complete all your reps with good form, but the last couple should be a big push! If you could complete more reps easily, you might want to increase your weight. Increasing muscle size is all about hypertrophy. This is often easiest to achieve in the moderate rep range (between 8-15) and sets. You’ll likely want to use a rep range that allows for more time under tension and allows you to train close to failure. If you want to increase lean muscle mass… For high-intensity strength options, you could try High Intensity Strength with Kayla or High Intensity Strength with Cass. Sweat programs you could try include BUILD or Lifting At Home. You can also test your 1 rep max (1RM) every now and then to track your progress and strength gains! ![]() You’ll also want to have longer rest periods between sets of around 2-5 minutes if you’re lifting heavy. You need to be challenging your muscles, so lifting heavier weights for lower reps is where it’s at! If you’re lifting a very challenging weight, you should only be able to complete 3-8 reps. Sweat programs you could try include FIERCE, Bodyweight Strength with Anissia or High Intensity with Kayla. If you then develop a taste for lifting weights or your goals change, you might want to go heavier! Your rest periods between sets will generally be around 30-60 seconds. Pirates of the Caribbean Dive-in Movie is THIS Friday, August 4th Here are our hours for the Monday holiday Enjoy your weekend Surfs Up Dive-in. Lifting lighter weights for a higher number of reps is probably a good place to start (e.g. Here are some examples of how you might adjust your reps and sets to align with your fitness goals: If you’re strength training for general health and fitness… When the training goal is muscular hypertrophy (an increase in muscle size), a combination of moderate-intensity sets with short rest intervals of 30-90 seconds may be most effective due to greater levels of growth hormones during such workouts. Higher levels of muscular power were demonstrated over multiple sets with 3-5 minutes of rest between sets compared to one minute of rest. Research has shown that for strength goals, training with weights between 50% and 90% of your one rep max with 3-5 minutes of rest between each set allows you to complete greater repetitions. Your rest period might be anywhere between 30 seconds and five minutes depending on your training style and how heavy you’re lifting, but each Sweat workout has rest periods to guide you. This will depend on your individual abilities as well as your fitness goals. Your rest period is important because you need to give your muscles time to recover to minimise the risk of injury and make your workout as effective as possible! No matter how strong you are, rest periods are still important in strength training. Your rest period is the time between sets where you rest before you begin another set.
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