Mission Statement: The purpose of the Luray Fitness Center is to provide quality supervised programs and services to people at all levels of conditioning. We want to provide members with a variety of fitness options they can choose from to help them achieve their individual goals.
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"Your body is a visible expression of the state of your entire being..." |
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Find out how to change your life through exercise |
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We have the program that will work for you! |
HOURS OF OPERATION
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Monday - Thursday: 8:30 a.m. - 9:00 p.m. |
Friday: 8:30 a.m. - 8:00 p.m. |
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Saturday: 9:00 a.m. - 2:00 p.m. |
Sunday: Closed |
FACILITY
The Luray Fitness Center is on two levels, covering 14,000 sq. ft. We have cardiovascular equipment (treadmills, elliptical trainers, bikes, stairclimbers, rower), Strength training equipment (Nautilus, Universal, Cybex Eagle), huge free weight section, gravitron, aerobics, indoor track, boxing section, classes in karate, boxing, dance, tumbling, tai-chi, tanning in our 5 large tanning beds, full locker room facilities, weight loss, FREE personal training.
12 REASONS TO EXERCISE
Avoid muscle loss, increase muscle mass, increase bone mineral density, increase metabolic rate, avoid metabolic rate reduction, reduce body fat, improve glucose metabolism, increase gastrointestinal transit time, reduce resting blood pressure, improve blood lipid levels, reduce low back pain, reduce arthritic pain.
BODY MASS INDEX (BMI)
BMI can be used to determine if one's weight is proportion to one's height. Certain medical regimen are prescribed based on a patient's BMI. It is also valuable for determining health risks and dietary interventions. The following table illustrates the relationship between BMI and body state.
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underweight |
acceptable |
overweight |
obese |
morbid obesity |
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Female |
<19 |
19-25 |
25-30 |
30-40 |
>40 |
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Male |
<20 |
20-25 |
25-30 |
30-40 |
>40 |
by The JavaScript Source
Here is the formula for calculating your Body Mass Index ( BMI )
*** Body Mass Index ( BMI ) = (Weight in Kilograms) / (Height in Meters Squared) ***
Step One: Divide your weight in pounds by 2.2. This is your weight in Kilograms.
Step Two: Divide your height in inches by 39.37. This is your height in meters.
Step Three: Square your result from step two.
Step Four: Divide your result from step one by the result from step three. This is your BMI
WARNING: Overweight is defined as a body mass index greater than or equal to 27.8 for men; and a body mass index greater than or equal to 27.3 for women.
Finding Your Maximum Heart Rate and Calculating
Your Heart Rate Zones
What is the Karvonen formula?
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This formula uses your age and fitness level to determine your target heart rate training zones. |
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It's a more personalized number than the standard equation. |
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First, you must take your heart rate for three mornings in a row before getting up from bed. |
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Once you have those numbers, take the average of the sum: |
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Morning 1HR + Morning 2 HR + Morning 3 HR = (X) |
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(X) divided by 3 = Morning Resting HR (MRHR) |
This method is the single best indicator of your state of fitness. Once you have this number established as a baseline, you could use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks. As your fitness improves, you will most likely see that number going down. And that's important. It takes time to start losing the weight. Many people quit because they get on the scale and they don't see any difference. This number will tell you that your fitness level is improving. That means the weight should be coming off soon after. By seeing that you're actually improving, you're more likely to stick with it.
Now use your resting heart rate number as follows:
220 minus your age (A) = estimated max hr (HRMx)
HRMx minus MRHR= (C)
Now find your personal target zones
(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number
Example
Margaret is 40 years old and her morning resting HR average is 58.
220 minus 40 = 180
180 minus 58 = 122
122 X .60 = 73.2 73 + 58 = 131
122 X .70 = 85.4 85 + 58 = 143
Her 60-70% Target Zone would be 131-143
Now use that formula to determine both of your target zones.
WEIGHT LOSS
FOR OVERWEIGHT PEOPLE - Whether you need to lose 15 lbs. or 150 lbs., you need to start somewhere. TO START - We do not recommend exercising for more than 10 minutes because you can be prone to injury and soreness that can turn you off.
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BREAK THROUGH YOUR DOUBTS ABOUT EXERCISE! |
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Call 743-TRIM for your FREE consultation and receive information on our newly developed program that can eliminate the dreaded soreness and guarantee you to feel good and lose weight! Call Judy to set up an appointment for your individualized workout program. |
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HEALTHY EATING / WEIGHT LOSS CONSULTATIONS |
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Healthy Eating/Weight Loss programs are available with a weight management consultant |
| FREE for all Fitness Center Members |
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It’s
not a diet, but a LIFESTYLE change! |
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Join us to enjoy the benefits of a healthier you! |
SOME PICTURES OF OUR FACILITY (more photos of our facility and members)
