Our Training Programs
Weight training increases the “after burn” burn in which your resting metabolic rate is heightened as your body works to help your muscles recover, resulting in an increased calorie burn long after the workout is over. Due to its metabolic nature, muscle uses more energy than fat, and in turn, burns more calories than fat. Scientifically speaking, increasing muscle and reducing fat in your body will burn more calories. An added bonus to weight training is increased bone density that prevents the onset of osteoporosis, which also aids in the prevention of type II diabetes. Cardiovascular training through skeletal muscle cells increases energy.
In addition to having more endurance, more readily available oxygen, and overall energy, you will also be burning more fat. The best training programs are the ones that use a combination of weight and cardiovascular training. At CSS Fitness, we have developed 3 distinct training programs that allow you to achieve a good balance of weight and cardiovascular training. Our group personal training classes give you a great advantage by encouraging one another to achieve our health and fitness goals. Our personal trainers work with members through the use of correct form, proper exercises, sets, and repetitions.
100% Cardiovascular Workout: Spin/Row
Cycling on a spin bike, coupled with a rowing machine, creates the ultimate low-impact cardiovascular workout. In each class, members train on their own spin bike and rower with a class instructor while blasting high-energy, motivating music. Members will spin for a certain amount of time, and then row in an interval training routine.
We go back and forth between spinning and rowing for a very effective body workout. Much like the spin bike, a rowing machine is a high endurance aerobic workout, working your core muscles to include legs, abs, back, and arms. One of the best workouts for lungs, heart, and circulation is the spin/row class, as it focuses on this type I endurance muscle fibers.
Fifty / Fifty
50% Cardiovascular / 50% Weight Training Workout: High-Intensity Interval Training
This is the perfect combination of weight training and cardiovascular workout. In each class, CSS Fitness members work with personal trainers in a small group of people with the same or similar fitness objectives. Members will weight train for a certain number of sets and repetitions, and then complete the sequence on one of the cardio machines. Cardio machines include things like treadmills, ellipticals, step mills, rowers, spin bikes, and what’s known as Jacob’s Ladder. Each piece of cardio equipment adds a different type of training to the routine.
Weight training classes are designed to include a ‘push’ or ‘pull’ type of training. Push exercises will strengthen your chest, shoulder, and triceps, whereas pull exercises will strengthen your legs, back, and biceps. When booking your class, you will designate either ‘push’ or ‘pull,’ so personal trainers can design your training model for that particular workout. The Fifty / Fifty class is designed so members can train 2, 4, or 6 times per week, as each day the type of exercise, sequence, number of sets and repetitions, weight, and type of cardio workout is different. This is a great overall class for building muscle and burning fat because it focuses on Type IIa muscle fiber.
0% Cardiovascular Workout, 100% Weight Training: Strength and Muscle Training
The Zero class is designed for beginners, as well as advanced lifters, and features a personal trainer in a small group of people with the same or similar objective. Members will weight train for a certain number of sets and repetitions using strength training core exercises like the squat, deadlift, and bench press. Olympic lifts, dumbbells, machines, TRX Training, free weights, barbells, and core exercises also are incorporated into the program.
Programs are designed based on the experience level and goals of each member. The group setting pushes members to challenge themselves while listening to motivating music. Interval training, supersets, and dropsets help members get an invigorating, heart pumping workout. The program is designed to build muscle, which in turn, burns fat and creates a healthier body – not necessarily increased muscle size. However, based on your goals, if increased muscle size is a priority, our personal trainers can help you achieve that goal through proper loading, sets, repetitions, and rest between sets.
Weight training classes are designed in a ‘push’ or ‘pull’ type of training. Push exercises strengthen the chest, shoulder, and triceps, whereas pull exercises strengthen the legs, back, and biceps. When booking your class, you will designate either push or pull, so personal trainers can design your training model for that particular workout. The Zero class is designed so members can train 2, 4, or 6 times per week, as each day, the type of exercise, sequence, number of sets and repetitions, and weight is different. If adding strength and/or muscle is a priority, this is the ultimate class, as it focuses on both Type IIa and Type IIb muscle fibers.
The CSS Fitness Challenge
The CSS Fitness Challenge is one of the best ways to succeed by setting a clear, achievable goal, supplemented by a strong support group around you. Your CSS social circle provides encouragement when you’re down, celebrates your victories when you’re up, and holds you accountable when you need additional motivation. Don’t just leave it up to yourself to succeed when you have a supportive community of people willing to help you out.
If you’re looking to kick your workouts and nutrition up a notch, the CSS Fitness Challenge is a great way to give yourself the motivation you need to succeed. By buying into the challenge, you have just made an investment in yourself, because being healthy is priceless. The 90-day commitment to yourself represents .003% of a person’s average lifetime.
As nutrition is such an important part of your health and fitness goals, using your online meal planner to journal your food intake will provide you benefits for the rest of your life.
Everyone’s challenge is different – members vary from 2-6 workout classes each week, but it’s important that your goals coincide with what is achievable. Whether your challenge is fat loss, muscle gain, achieving your personal best in squat or deadlift, or the amount of calories burned in a spin/row class, you’ll learn how to set achievable goals and exceed them.
Some members like to compete, so our challenge is perfect for them. CSS Fitness even offers prize money awarded to the top male and female member for the highest amount of fat loss and for the highest amount of muscle gain, both genders have two chances to win. Of course, there is no greater competition than when we challenge ourselves. To learn more about our company, click here.
We offer 1-on-1 personal training for members who want to make sure they are getting the most out of their workouts. Trainers will teach you principles of exercise that will build confidence in:
- Correct form and order for exercises in each muscle group
- Volume in terms of weight loads, sets, repetitions, and rest
Corporate Program for Fitness
Located in the heart of the Scottsdale Airpark, CSS Fitness offers local employers and affiliates the ability to give training sessions to employees and clients. The corporate program is great for out-of-town visitors and business partners on travel.
In today’s work environment, there is a growing interest in the role that exercise plays in productivity and reduced healthcare costs. These days, the workplace is becoming a natural place to invest in employee wellness. After all, healthy employees are happy and productive employees.
It costs less to prevent illness and injury than it does to treat them after they occur. Corporate fitness programs have shown to reduce absenteeism, lower health care costs, increase recruitment potential and productivity, reduce stress, and increase self-confidence. Our goal is to help you save money by investing in fitness. To learn how your company can benefit from our Corporate Program for Fitness or a gym membership, email us at firstname.lastname@example.org or contact us here!