How many calories does a Body Sculpting™ workout burn?
Depending on the amount of weights you use (5-pound dumbbells are recommended), and the amount of resting time between sets, an average Body Sculpting™ workout can burn approximately 200-350 calories per hour. The more weight you use, and the faster you move between the sets, the more caloric burning effect you'll get.
When can I expect to see results?
If you are under 5'5", results should be seen in as little as two weeks. Those who are taller should expect to see results in about 4 weeks. Shorter people respond to weight training faster because their muscle bellies are shorter.
What if I have weight to lose? Isn't all this fat going to turn into muscle?
Body Sculpting™ is highly recommended to those who are enrolled in a weight loss program or on a diet. Because Body Sculpting™ helps to retain lean muscle tissue, the body loses just its fat. Body Sculpting™ works all the muscle groups of the body and boosts the metabolism, helping your body to burn more calories long after the exercise class has ended. This increase in calorie burning is far greater than that produced by aerobic exercise.
Keep in mind that you cannot turn fat into muscle and vice versa. Should you stop working out with weights, you will only lose some of the tone.
Will I still need to do cardio workouts if I take Body Sculpting™?
Our Body Sculpting program is designed to provide a cardiovascular workout as well as a strength training one, meaning the heart will be kept at its target training zone for 20-25 minutes, which will help burn fat while retaining lean muscle tissue.
Outside cardio activities can also be an effective and beneficial addition to your current Body Sculpting workout routine for those who want to see accelerated results.
What size weights should I bring?
We recommend starting with a set of 5-pound dumbbells - that's 5-pounds in each hand (a total weight of 10 pounds). However, if you are more than 20 pounds over or under your desired weight, or over the age of 50, you may wish to start with a set of 3-pound dumbbells. When you have become comfortable doing the exercises, you may choose to use heavier weights.
What should I wear?
Wear whatever you feel comfortable exercising in: sweats, yoga pants, shorts, leggings, T-shirts & tank tops. Please wear athletic shoes(cross-training, running, walking, etc. are all acceptable): no street shoes are permitted.
What can I expect at the first class?
The great thing about our classes is that our classes accommodate all fitness levels, so don't be afraid to try it out! If you are new to strength training, expect some moderate soreness for the next day and possibly the following day after your first workout. If you are experiencing mild to moderate soreness walking down stairs, getting in and out of your car, or sitting down, this is a normal reaction! Stretching will alleviate most of this discomfort. The soreness will be minimal from that point on. Drinking water will help expel the lactic acid that has been stored in the muscles that are sore. Please come back to class even if you are still sore from the previous workout.
Do I have to be in good shape to enroll?
The Body Sculpting™ program accommodates all fitness levels; you simply work out at your own pace. Any fitness level can enroll - whether you are new to exercise or advanced. You can make the workout as hard as you want by simply increasing or decreasing the amount of repetitions in an exercise, and/or the resting time between sets, and/or using or not using weights for the weight training exercises.
If I know I'm going to be missing classes, can I make them up?
It is important that you attend each session because new exercises will be taught at each class. Additionally, many of the centers we work through do not allow make-up classes. There are no refunds or extensions for missed classes. However, we offer up to 2 free make-up classes each term at any of our Saturday locations. If you know your schedule in advance, and know you will be missing multiple classes, we can pro-rate your registration fees. All pro-rated fees must be pre-approved through our office before classes begin. Please email helper@flexcity.com with your request or call 440-729-3463 to complete your registration for the classes you want to register for before you attend the first class.
What is Body Sculpting™?
Body Sculpting™ is a cardiovascular strength training fitness program that's designed to shape and tone your body without building muscular size or bulk.
I've just had a baby; I have bad knees; I have a bad back... can I take Body Sculpting™?
We recommend that you consult with your physician before enrolling in Body Sculpting™. If your doctor has any questions, he or she may call us with any questions. You may view our Contact Page to find address and phone information. Please note any medical condition we need to be made aware of on the disclaimer the first day of class.
Will the class start all over again each month?
The class will continue at the level you are used to, however, the instructor will work closely with the new participants until they have caught up with the rest of the group. Each person will progress depending on their fitness level and the instructor will show you how to make the workouts harder or easier.
I'm a senior. Can I take Body Sculpting™?
Yes! our clients come in all ages and fitness levels. You will feel right at home, however, if you prefer woking out with only other seniors in a slower paced class with the option of sitting in a chair,we have designed a special course for seniors called Geri-Fit®. It is taught exactly like our other Body Sculpting™ workouts except lighter weights are used. Most of the exercises can be performed while seated in a chair. A set of 2-pound dumbbells (each) is needed. If you are a physically fit, active senior, chances are good that you will be able to take the Body Sculpting™ class. However, please talk with one of our customer service representatives to obtain authorization. Please view our Contact Page to find address and phone information.
How is Body Sculpting™ different from other workout programs?
Body Sculpting™ instructors provide a one-to-one instruction in the group setting. This assures each participant of learning the exercises and guarantees perfect form. In essence, it's like getting a personal fitness trainer at a very affordable fee.
Because there's no dancing, jumping, jazzing, stepping, or choreography to learn, Body Sculpting™ is ideal for those who dislike high impact or dance moves. All the weight training exercises are easy-to-learn and are performed stationary, thus having no impact on the joints or musculoskeletal system.
Participants taking the program should see results three times faster than cardio workouts because weights are used to stress the muscles. Body Sculpting™ also helps to prevent osteoporosis by increasing bone density - something that cardio alone cannot do. It's proven that past the age of 20, we lose one-half pound of muscle each year. Regular weight training (Body Sculpting™) workouts started before the age of 40 will greatly reduce the risk of developing this life threatening disease.
How do I create a customized schedule?
NEW FEATURE!
We have added a new feature to our web site. If you have already registered with us, you may now view and print a schedule of classes in your area. Click on 'Your Account' and log in. This will take you to your personal account page where you can click on 'Build and Print a Customized Schedule'. Choose the cities and classes that you are interested in and you will be provided with a custom schedule that you may print!
If you have not registered with us before, simply click on 'Register Here' at the top of the page to fill out the registration form and choose a login and password. You are then ready to follow the above steps to build your own customized schedule!
Can clients buy into the 3-month plan after taking classes for one month?
The two plans that we offer for the Body Sculpting program are our one-month rate at $55 per term, or 3-months for $130 (saves $35). The 3-month discount is available when the client purchases three months at one time. If the client registers for just one month initially, the first month's payment cannot be applied to the two remaining months if the client should then decide she wants the three month plan. The 3-month registration would be considered a new registration of 3-months.
Are the instructors certified?
All instructors are certified Body Sculpting instructors. The instructors are also certified in CPR.
Body Sculpting™ has been reviewed and approved by the National Strength and Conditioning Association, the United States Weightlifting Federation and the President's Council on Physical Fitness and Sports.
I have a significant amount of weight to lose. Can I enroll in the Body Sculpting program or do the exercise tapes?
It is best to check with your doctor first before enrolling in any exercise program or working out in the privacy of your home using an exercise tape. He or she will be able to advise you if Body Sculpting is appropriate for you. Chances are, he/she will wholeheartedly recommend that you take our Body Sculpting program.
If you have more than 75 pounds to lose, you can use 3-pound dumbbells for the upper body portion of the workout only. However, we suggest that you perform the lower body workout using NO WEIGHTS for at least two to three months. Check with your doctor on a regular basis and keep your health in check. If you ever feel or hear anything unusual, such as a pop, click or sharp pain, seek medical attention immediately.
If you keep up with your exercise program and don't miss your workouts, you will see results each time you work out.
How do I register?
For your convenience, we offer secure online credit card transactions on flexcity.com. You can register 24-hours a day, 7-days-a-week.
Advanced registration is required at all locations. Please note: our instructors will not accept your payment at class. You must pre-register before attending class.
I can't find the answer to my question!
Please email helper@flexcity.com with any inquiries.
What is the refund policy?
Programs are run based upon on participant fees each term; therefore, decisions to hold all classes are based upon your enrollment. Once a purchase has been made, NO refunds will be granted. All participants assume the risk of change in their personal affairs or health. ALL registrations moved to another term before the term begins will be subject to a $15 change fee, unless a discount code was used in which term changes are not permitted.
