Fitness

Personal Training

Our One-on-One Personalized Training Sessions are customized to help you achieve your fitness and wellness goals. We start with a free Consultation and then will help you create a well rounded plan that suit your needs.

Group Fitness Classes

Group Fitness Classes incorporate HIIT/MIIT (High Intensity and Medium Intensity Interval Training) principles, body weight training and flexibility.  Classes and exercises can be modified for all fitness levels.  Currently, due to COVID-19, Group Fitness classes are by reservation only.

Our Fitness Philosophy

Fitness is not one size fits all, nor does one style/method work for everyone. As such, our approach to fitness is to customize the experience for each client. Our personal training sessions are 100% tailored to each individual’s needs and goals. During our fitness classes each exercise can be easily modified to fit every individual’s fitness level. We pride ourselves on creating an open, inclusive atmosphere for all fitness levels, with an emphasis on education and encouragement!

“It is health that is real wealth and not pieces of gold and silver.”

Mahatma Gandhi

Fitness Mythbusting

Before beginning any exercise routine it is recommended to check with your physician for readiness and speak with an exercise professional such as a personal trainer to learn proper form and techniques.

I don’t have enough time to workout

According to the CDC, American Heart Association (AHA) and the American College or Sports Medicine (ACSM), a bout of cardiovascular exercise as short as 5 minutes can be beneficial to one’s overall health.  The recommendations from the Physical Activity Guidelines for Americans, 2nd edition are based on weekly accumulations of activity, not any one bout or session of activity.

Exercise must be hard and make you sweat to be effective or lead to weight loss

Using sweating as a measure of exercise effectiveness is actually unsafe as multiple factors can lead to over exertion and dehydration if using sweating alone as a measure of effort.  Cardiovascular exercise should break down into three categories: low (or light) intensity, moderate intensity, and high (or vigorous) intensity.  One easy way to identify intensity is the “Talk Test: if you can sing full songs – low intensity; talk but not sing – moderate intensity; use words but not sentences – high intensity.  The AHA recommends at least 150 minutes of moderate intensity or 70 minutes of high intensity cardiovascular exercise per week.  For individuals just starting out, low intensity exercise is advisable, targeting more than 150 minutes.

I need to go to ‘the gym’ to do strength training

Muscle-strengthening exercises can easily be done anywhere utilizing body weight exercises and limited equipment such as resistance bands. Bottles of water make great weights!

My child is too young to workout

This statement warrants a two-part response.  1st, what does it mean to ‘workout’.  A workout for preschool and school aged children can be climbing on playground equipment and running around playing tag or riding a tricycle/bicycle.  2nd, according to the CDC and ACSM, children as young as 6 can and should engage in muscle strengthening and bone strengthening physical activity, utilizing body weight exercises, resistance bands, and movements that include running, jumping and changing direction.  Adolescents can begin using hand-held weights and weight machines but should do so under supervision and great attention to form and technique.  The American Heart Association recommends 60 minutes or more of physical activity for all children ages 3-17.

Call Today

(315) 337-0821

info@vitalityfitnessandwellness.com

 

Open Hours

Mon – Thu  — 7:30am – 7:00pm
Friday         — By Appointment Only
Saturday    — By Appointment Only
Sunday       — Closed


google map code

8599 Turin Road
Rome, NY 13440