People know they need to exercise; yet they are pressed for time because of other activities offered, and may use that as an excuse to avoid working out. "I’m not going to be able to get in a full workout, so why even bother going to the fitness center?" they may say. Help to eliminate this excuse by introducing a Cardio-Toning training program in your Spa or Resort.

Cardio-Toning is a Circuit training class that has become a very popular class at Resorts and Spas. Cardio-Toning is fast, convenient way to perform a total-body cardio and strength-training workout. It can be completed in as little as 20 minutes when done alone or in a 45 minutes group format class,

making it ideal for a squeezed-in lunchtime workout. Plus, because lighter weights are used, beginners or those returning to exercise can comfortably introduce or re-introduce themselves to resistance exercises. If you have guests who are bored with regular workouts, or looking for something that they can do in a short time and still achieve results, encourage them to consider cardio-toning class/routine.

What is cardio-toning training?

Cardio-Toning involves intervals of high-intensity exercises mixed with lower-intensity exercises or active rest for the "recovery" stage. Exercises take place at stations (strength machines), through which participants move, one at a time, with short rest periods in between. Upper- and lower-body equipment is included. The cardio-circuit training implies that all major muscle groups are

being worked in some preconceived pattern during a single exercise session. A circuit routine should be performed in a high-repetition range (18 to 25 repetitions), using exercises that involve as much muscle mass as possible. The class/routine should be performed every other day, three to four times per week, as a component of an overall exercise routine, which includes warm-ups, stretching, cardiovascular activity and cool-down. Guests may also wish to supplement circuit training with other activities, such as free weights or abdominal exercises.

Cardio-Toning training can help beginners build endurance, total body strength, mobility and confidence, and can provide a quick, yet effective workout for time-crunched individuals. This fun class/routine is also efficient when a guest wants to achieve general

fitness goals. Now that you know that cardio-toning training can benefit almost everyone in your Spa/Resort, from out-of-shape inactive guests to hardened marathon runners, how do you get started in setting up a cardio-toning class? Consider the strategy I developed while working as the fitness director at the famous luxurious Miraval Resort in Catalina, Arizona.

The facility has a cardio-toning training class composed of 15 pieces of equipment by Nautilus. Started seven years ago, the program uses a 45-minute fitness-dance satellite music that motivates participants, a certified fitness instructor guide them through each station, telling them when to begin lifting and when to stop and change stations. Each circuit takes 35 minutes to complete, 5 minutes are used to warm-up

and 5 minutes to cool-down and stretch participants. Guests can choose to complete two full circuits adding one full circuit on their own after class. Guests are instructed to perform as many controlled repetitions as possible before the instructors tells them to move to the next "active-rest" exercise then to the next station. Once guests can perform 18-20 repetitions within that time, they are instructed to move on to an active rest period including some cardio moves like jumping jacks or jogging around the area surrounding the cardio-toning training settings for about one minute.

Implementing the class

The program is designed to be performed three days per week, and most guests supplement the routine with extra cardio activity for 15

minutes. Extremely popular with guests wanting a fast paced and effective workout, the circuit training class delivers a workout that’s guaranteed to be quick. Beginners especially appreciate the uncomplicated format of the circuit. It’s a place for them to get comfortable with strength training. There’s a place for them to go where there’s a plan, and it’s easy. Using the Cardio-Toning as an introduction to resistance training, new guests usually perform the circuit for about eight to 12 weeks after returning to their regular life style and being totally able to implement the class/routine in their heavy schedule, before getting to a more conventional strength training program. The Cardio-Toning program can be used as a tool to kill boring exercise routines. The Cardio-Toning class attracts more women than men. Women want toning, tightening and endurance. Nautilus Cardio-Toning class/program has been an extremely positive addition to the Resort, It’s a non-intimidating class for guests to take, especially if they are afraid of weights." Besides, depending on one’s metabolism, guests can burn anywhere between 250 and 450 calories in a 45 minutes class.

Nordine Zouareg is an International Celebrity Fitness Coach and the author of the upcoming book Mind Over Body due to be released in June 2007 by Springboard Press. He is also the founder of Mindful Fitness Revolution, an online fitness-coaching program. You can check his website at http://www.mindfulfitnessrevolution.com

Copywrite 2006 Nordine Zouareg