You're Worth It!

Congratulations! You’ve taken the first step toward a healthier lifestyle.

At Anytime Fitness, we encourage you to make healthy living and fitness a part of your lifestyle, and our services and programs are designed to give you the best possible start!

Regular physical activity has been shown to…

  • Increase metabolism
  • Burn calories to help balance food intake
  • Firm and reshape the body
  • Increase muscular strength and endurance
  • Improve the fitness of your heart and lungs
  • Help control appetite
  • Improve your mood and sense of well-being
  • Reduce stress

Getting Started

Your ultimate goal is to exercise at least three times each week, or as prescribed by your personal trainer or physician. However, it’s best for beginning exercisers to start slowly and work up to an optimal level of exercise. As you become stronger and more fit, you can gradually increase your exercise time per session and your number of sessions per week.

If you’re a beginner, or if you haven’t been active for some time, talk with your trainer. He or she can design a program that is best suited to your level of fitness and state of health. If you experience dizziness, pain, or any other unusual symptom while exercising, stop immediately and consult your physician before exercising again.

A well-rounded exercise program will include:

  • Cardio training, which increases your heart rate and is the best for conditioning the heart and lungs. It also burns the most calories. Walking, jogging and cycling are examples of cardio exercise.
  • Strength training, which sends signals to your muscles telling them to grow stronger, helps you burn more calories during daily activity. In essence, a trained muscle is more metabolically active.
  • Flexibility training, which improves your physical performance and decreases your risk of injury, also improves your muscle coordination and balance. Often overlooked, remaining flexible is an important component of being fit.

Make Exercise Fun!

Who wants to stick to an exercise regimen if it isn't fun? Try the following to keep your workout routines fresh and exciting:

  • Find a workout partner. Not only will a partner help you stay motivated--but they can help when things get boring.
  • Workout to music. These days, it's easier than ever to create a workout track that motivates you to move!
  • Buy yourself new workout clothes or gear. Look for energizing colors and high-tech fabrics. Get a pair of new shoes, too!
  • Change your routine often. Change it up every 10 to 12 weeks. If you need help with this, consult a personal trainer.
  • Take up a new sport like tennis, mountain biking, or skiing. Then, tailor your workouts to help you perform this new sport at your best!
  • Reward yourself for keeping on track. Plan a day at the spa or treat yourself to a delicious--yet healthy--meal. Or, splurge on a new outfit, in your new smaller size, of course!

When you place your health as a number one priority, everything else in your life (e.g., work, family, hobbies) will benefit. As they say, the first wealth is health. And, you’re worth it! If you are having trouble staying motivated, seek the services of a personal trainer.

Get Active | It Adds Up

Whether you’re a fitness beginner or have been “taking a break” from your routine, the calories burned during light and moderate activity add up quickly. The main thing is to get moving and be more active!

Activity for 30 Minutes = Calories Burned
Stationary bicycling, under 10 mph = 150
Stationary bicycling, 10-12 mph = 240
Treadmill, 17 minute mile = 144
Treadmill, 15 minute mile = 162
Treadmill, 13 minute mile = 180
Weight lifting = 140

Moderate Activity for 30 Minutes = Calories Burned
Stationary bicycling, 12 - 14mph = 336
Stationary bicycling, 14 - 16mph = 420
Treadmill, 10 minute mile = 420
Treadmill, 8 minute mile = 525
Elliptical trainer = 378
Stair climber = 252
Weight lifting = 238

Getting Personal | Benefits of Hiring a Personal Trainer

  • Results, results, results! Statistics prove that those working with personal trainers not only experience their desired results--they achieve them faster and maintain them longer.
  • Motivation and consistency. Trainers inspire you to reach performance levels you may not have achieved on your own. They promote consistent workouts on multiple pieces of equipment at varying levels of intensity.
  • Effective and efficient workouts. A trainer can help squeeze the most out of the time you have available to exercise. They make every minute count with workouts that keep you moving in the right direction.
  • Individual instruction. One exercise program does not fit all. Honor your individuality with a workout tailored just for you. Trainers can design a program to meet your specific needs and goals.
  • Supervision and feedback. Trainers provide great instruction and support for correct form, as well as valuable feedback on progress and milestones met.
  • Sport-specific or special event training. Whether training for a marathon or shaping up for a wedding or reunion, a trainer can help you achieve your goals within your timeline.
  • Special needs training. Those with specific health issues, ranging from diabetes to osteoporosis, often prefer special assistance and guidelines when starting or maintaining a fitness program.
  • Injury rehabilitation. A trainer can assist with a safe return to exercise after an injury, and they can provide specific exercises to strengthen the body--to help protect from further injury.


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