Tors Total Fitness

Tors Total FitnessTors Total Fitness has nearly 10 years' of experience in women's health and fitness. Tors managed a ladies only gym previous which sadly closed due to the recent pandemic. The ladies only gym is very unique using resistance equipment to get results quickly in a comfortable working out environment. 

How the workout works:

The innovative design of the Workout allows members to incorporate all the critical components of an exercise program in just 30 minutes! All components of the Workout combine to create a safe and effective exercise that will give you positive results!

The 5 components of the Workout are:

Warm-up 

Cardiovascular Training

Strength Training

Cool down 

Stretching

The warm-up is done the first three to five minutes of your workout. Each time you begin your workout, you should move the machines more slowly to gradually elevate the heart rate. Your body temperature will increase, and blood flow will begin to move toward the extremities to prepare the body for exercise.

Cardiovascular work is sustained for twenty minutes and keeps your heart rate in its target zone. Working within 50-85% of your maximum heart rate allows you to effectively burn stored body fat and receive all the amazing benefits of cardiovascular training, including decreased risk for cardiovascular disease and obesity. Elevating and sustaining your heart rate is done by working hard on the machines and overloading your muscles through strength training, our next component.

The equipment offers hydraulic resistance through the use of cylinders which provide a challenging cardiovascular and strength training exercise. Hydraulic resistance is a safe and efficient way to overload the muscles, stimulating muscle mass gains. When you are resistance training, there are five rules you will be taught.

The Five Rules of Resistance Training are: Move across the midline of the muscles being worked Keep elbows and knees within the plane of motion Move the full range of motion without locking the joints Go fast enough to create adequate resistance Keep it simple!

Strength training has long been the missing link in women's fitness. Research has proven that when you increase muscle mass through strength training, you increase your metabolism as well as results.

As you complete your workout, you should reserve the last three to five minutes of your time on the circuit for the cool down. By moving the machines slowly during the cool down, you allow your heart rate, body temperature, and breathing to return to normal.

Stretching after exercise is vital for increasing flexibility, maintaining joint integrity and mobility, and preventing joint pain. If that's not enough, it also helps increase strength! Research conducted by Wescott and Loud has reported a 19% greater strength gain when stretching after strength training occurred. Static stretching is safest-that means no bouncing. Hold each stretch for a minimum of 15 seconds, increasing the stretch after 7 seconds. Maintain proper alignment and breathing.