LES MILLS PROMOTION T HE KEY TO GE T T I N G YO UR RET E N T I ON RI G H T
Retention starts at the very first club interaction, and members should be taken on an exciting yet structured exercise journey, says Les Mills UK
T CARDIO
his year thousands of well-meaning rookies will join gyms and fitness facilities with their resolutions at the ready. By the end of 30 days,
almost half of them will be back to square one, defeated, discouraged and no closer to a healthier life. It turns out that fitness is just like
any addiction: it all starts with a small dose. Too many people make the mistake of leaping into exercise when baby steps are what’s needed. A study conducted by Pennsylvania
State University introduced 25 inactive adults to group fitness slowly by allowing them to ‘dip their toes’ into exercise. The result was that 20 of the group never missed a workout in 30 weeks. Not only this, they lost body fat, gained lean muscle and prevented the chances of developing cardiovascular disease. But the really interesting news was
that 20 out of the 25 study participants never missed a workout – a compliance rate of 98.8 per cent – almost unheard of in studies of this type. So instead of being overwhelmed by it all, feeling sore from overworking unfit muscles and giving up, they actually enjoyed it. Here are three key things to keep in mind when welcoming your new
Les Mills Smart Start six-week workout schedule WEEK 1 2 3 4 5 6 CARDIO 1 x 20 mins 1 x 20 mins 2 x 20 mins 1 x 30 mins
2 x 30 mins 1 x 30 mins 1 x 20 mins
2 x 35 mins 1 x 20 mins 1 x 60 mins
2 x 50 mins 1 x 20 mins
2 x 60 mins 1 x 30 mins
The next 12-week challenge WEEK
100 90 80 70 60 50 40 30 20 10 0
CARDIO 7-18
1 x 60 mins 1 x 20 mins
1 x 60 mins 1 x 40 mins
STRENGTH CORE/FLEXIBILTY 1 x 10 mins 1 x 20 mins 1 x 25 mins 1 x 40 mins 1 x 60 mins 1 x 60 mins
STRENGTH CORE/FLEXIBILITY 3 x 60 mins 2 x 60 mins 1 x 60 mins
Fitness is like an addiction, and it can all start with just a small dose of exercise
Here are some great cardio, strength, core, flexibility and HIIT activities you could consider
STRENGTH Free weights CORE / FLEXIBILITY HIIT BODYATTACK™ BODYPUMP™ CXWORX™ BODYVIVE™ 3.1
BODYVIVE™ 3.1 RPM™
SH’BAM™ Climbing stairs
Cycling Dancing Running Swimming Walking
38 Read Health Club Management online at
healthclubmanagement.co.uk/digital
Machine weights Ab training PILATES
Stretching Tai Chi Yoga
week 1 – 50 minutes
LES MILLS GRIT™
BODYCOMBAT™ BODYVIVE 3.1™ BODYBALANCE™ Rowing intervals BODYJAM™ BODYSTEP
Sprint intervals Tabata training
Researchers have developed an easy to progress set of recommended activity levels
First 12 weeks
week 6 – 5 hours
week 12 – 6 hours
May 2015 ©
Cybertrek 2015
Percentage %
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