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WOMEN'S EXERCISE TIPS

Starting Out Your Workout

Walking into a fitness & health club can be an intimidating for many women. But you’ll notice the difference right away at Fernwood. We don’t scrimp on the facilities or the equipment – everything that you’ll find at bloke’s gyms, you’ll find at Fernwood – it’s just that it’s much, much nicer.

At Fernwood, you won’t be cramped into a tiny space with limited weights and fitness equipment and no exercise classes. And don’t worry if it all looks confusing, as we’re here to help. In fact in every Fernwood club, every hour we are open, we have Member Motivators available to help you with your individual needs.

Starting your workout simple:

  • Remember to wear your gym gear to your club induction
  • A good pair of workout shoes and a supportive bra are your most essential items
  • You don’t have to bother with flashy gym gear, just make sure you are comfortable
  • Bring a hand towel and water bottle
  • If you are using the cardio equipment, bring along some headphones to listen to the music
  • Start out slowly and give yourself plenty of recovery time
  • Tell the staff of any injuries or concerns
  • Try out different equipment and classes in your first couple of weeks to see what you enjoy
  • Pick some short-term goals to keep you motivated
  • Be patient. Every time you come to the club, you will be making progress.



Reach your health objectives

WEIGHT LOSS PROGRAMS

WOMEN'S HEALTH

Losing weight is only half the battle. You want to keep it off too. We can show you how. Weight training builds muscle, increasing your metabolic rate so you burn fat faster.

We understand it’s the whole woman that comes into our clubs – not just the part that wants to lose weight or get fit. So we make sure our members see us as a sanctuary.

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Quick facts
FIT FACT 1 FIT FACT 2 FOOD FACT
Weight Up (Feb 2007)

New research suggests that long-term weight training may help women’s bone and metabolic health by increasing production of the growth hormone. The hormone, produced by the pituitary gland, plays an important role in bone and muscle development in women, while men rely more on testosterone. Researchers at the University of Connecticut, USA, compared different weight-training regimens, each varying in intensity. They concluded that women got the most benefit with regard to muscle and bone strengthing when they included heavy weights in their resistance weights. So it’s time to up those weights, girls!

Your Waistline Does Matter

Getting fit and healthy has to be a priority for women in this increasingly fattening age. Women with a waistline in excess of 80cm are putting themselves at risk of preventable health problems such as Type 2 Diabetes, heart disease and even certain types of cancers. Alarmingly, between 20% and 25% of the population is obese and more than half is overweight.

Food Fact

In July 2006, regulations were introduced in Australia to boost mandatory levels of folic acid in bread. Folate reduces the risk of neural tube defects, such as spina bifida, in unborn babies. Pregnant women are advised to take a supplement, but extra folate is now included in bread flour to ensure more mums-to-be increase their intake of this vital nutrient.

Fernwood Women's Clubs provide motivational exercise and weight loss programs throughout Australia. Copyright © 2008 Fernwood Women's Health Clubs Pty Ltd ABN 39 093 200 901
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