Everything You Ever Wanted to Know Regarding:

  • Fight Club
  • General Fitness
  • Weight Loss

But Were Afraid to Ask!


Q: Do I need to be in a perfect physical shape to start training?
A: No, but if you haven’t been exercising lately we strongly recommend you consult with your physician first. Please see our Safety Zone for more information.

Q: Are there any age restrictions?
A: You have to be over 18 years old to join Fight Club. While we do not accept children, teenagers are welcome to work out with their parents. These decisions are made on a case by case basis.

Q: Is there such a thing as a ‘typical member’ of a Fight Club?
A: Not really. Our members include people of different ages from all walks of life. That’s what makes this club such an exciting place!

Q: Is the gym co-ed?
A: Yes it is. In fact, about 45 percent of our members are women. We also have both male and female trainers.

Q: Do you accept credit cards?
A: Yes, we accept VISA and MasterCard.

Q: What kind of clothing should I wear while exercising?
A: All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. A pair of sturdy, properly-fitting training shoes is a must. Check out Fight Club Store for additional suggestions.

Q: What equipment do I need?
A: For starters, hand wraps and gloves are required to use equipment and can be bought at the gym.

Q: When is the best time to exercise?
A: Fight Club’s classes are scheduled in a flexible format to accommodate different schedules of our members. Most of our members exercise at least 4 times a week.

Some people prefer to work out first thing in the morning to ‘start the day right!’ Others prefer a late afternoon workout on their way home from the office, to reduce stress and take their mind off work.

As you develop your individual workout schedule, consider you family responsibilities, job requirements and other activities. Try to schedule your regular workouts for a time when there is little chance for interruptions.

Q: Is it better to work out alone or with a friend, family member, etc.?
A: This depends on your individual preference. As our members will tell you, it is very easy to make friends at Fight Club so don’t worry about feeling lonely. However, keep in mind that a boxing workout is a great relationship-building tool. Couples who participate together in an exercise program find it easier to stay motivated. A vigorous boxing workout helps eliminate the sense of tension after a quarrel with your partner, so if you’re looking for a new tactic in exercise–do the couple thing! Working out together could also be a new way of relating to your teenage children. In addition to creating a powerful bonding experience, a regular boxing workout is an effective anti-smoking, anti-drinking, anti-drug tool. The teens in your family would greatly benefit from learning to respect the rules, accept certain boundaries, develop patience and persistence and resist negative peer-pressure.

Q: Do I have to fight anyone to be in the gym?
A: No. Many members do not go into the ring and spar. Sparring is not a requirement to get a good workout. Sparring is optional and is done only under the supervision of a trainer.

Q: What credentials do the trainers have?
A: Our instructors are professionally licensed trainers. Check out the Instructors page in the Classes and Schedule section for more information.


Q: What is fitness and why is it so important to be fit?
A: We are born with tremendous potential, both physical and intellectual. The goal is to unlock, access and actualize this potential. Fitness can be described as a condition that helps us look, feel and do our best. The standard, dictionary-based definition of fitness is “The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.”

Physical fitness involves the optimal performance of the heart, lungs, and muscles of the body. It also has a profound effect on our minds and emotional well-being. The pursuit of your fitness goals can inspire you to discover and explore the new ‘you’, your capacity for genius in life as well as in sports.

Q: What kind of workout should I choose?
You have to choose a sport you enjoy. If you participate in sports only as a means to an end, (i.e. ‘to lose weight’), then you will be more likely to give up if you don’t see any immediate and measurable results. If, however, you like the sport you’re doing, and actually look forward to every training session, then you are much more likely to persevere.

Q: How is the level of physical fitness determined?
A: The following five components are often use to determine the level = of physical fitness:

  • Cardio-respiratory Endurance – Long runs and swims are among the methods employed in measuring this component.
  • Muscular Strength – the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.
  • Muscular Endurance – the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Pushups are often used to test endurance of arm and shoulder muscles.
  • Flexibility – the ability to move joints and use muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.
  • Body Composition – the ratio of fat mass to lean mass (muscle, bone, vital tissue and organs). An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.

Q: How do I set the right fitness goals?
A: Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider when determining how often, how long and how hard you exercise. For example, an athlete training for high-level competition would follow a different program than a person whose goals are good health and weight loss.

Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm-up and end with a cool-down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.

Here are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.

  • WARMUP – 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warm-up.
  • MUSCULAR STRENGTH – a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
  • MUSCULAR ENDURANCE – at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups.
  • CARDIORESPIRATORY ENDURANCE – at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
  • FLEXIBILITY – 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm-up or during a cool down.
  • COOL DOWN – a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.

Q: How do I measure my heart rate?
A: Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling and other aerobic activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness.

The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: Maximum Heart Rate (220 – age) X 70%. Thus, the target heart rate for a 40 year-old would be 126.

Some methods for figuring the target rate take individual differences into consideration. Here is one of them.

  1. Subtract age from 220 to find Maximum Heart Rate.
  2. Subtract resting heart rate (see below) from maximum heart rate to determine Heart Rate Reserve.
  3. Take 70% of heart rate reserve to determine Heart Rate Raise.
  4. Add heart rate raise to resting heart rate to find Target Rate.

Resting heart rate should be determined by taking your pulse after sitting quietly for five minutes. When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.


Q: Will regular exercise help me take the weight off and keep it off?
A: The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.

Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.

Q: How many calories do I have to burn to lose weight?
A: You need to burn off approximately 3,500 calories more than you take in to lose one pound. If you’re overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active is even better. The following chart gives you an idea of the calories used per hour in common activities. Calories burned vary in proportion to body weight, however, so these figures are averages.

  • Bicycling 6 mph 240
  • Bicycling 12 mph 410
  • Jogging 5.5 mph 740
  • Jogging 7 mph 920
  • Running in place 650
  • Running 10 mph 1,280
  • Skiing (cross-country) 700
  • Swimming 25 meters/min 275
  • Swimming 50 meters/min 500
  • Walking 2 mph 240
  • Walking 4 mph 440
  • Jumping rope 750
  • Tennis (singles) 400

(Source: American Heart Association and the National Heart, Lung, and Blood Institute). Before making any major dietary changes, you should check with your doctor. But there are plenty of small changes you can make on your own, such as avoiding sweets and salty foods and cutting down on fat in your diet, especially saturated fat.

Q: Is there such a thing as a fitness formula?
A: If you’re interested in improving your overall conditioning, health experts recommend that you should get at least 30 minutes of moderately intense physical activity on all or most days of the week. Examples of moderate activity include brisk walking, cycling, swimming or doing home repairs or yard work. If you can’t get in 30 minutes all at once, aim for shorter bouts of activity (at least 10 minutes) that add up to a half hour per day.

In addition to a specific exercise program you develop with one of Fight Club’s instructors, work toward permanently changing your lifestyle to incorporate more activity. Don’t forget that muscles used in any activity, any time of day, contribute to fitness, so try to make a conscious effort to put more ‘movement’ into your daily life. Don’t take the lift – take the stairs, ride a bicycle instead of driving the car, and so on. This advice might seem simplistic, but it can really make a difference.

Q: What are the benefits of regular exercise?
A: The benefits of regular exercise are enormous. Here are just some of them

Improved Health

  • increased efficiency of heart and lungs
  • reduced cholesterol levels
  • increased muscle strength
  • reduced blood pressure
  • reduced risk of major illnesses such as diabetes and heart disease
  • weight loss

Improved Sense of Well-Being

  • more energy
  • less stress
  • improved quality of sleep
  • improved ability to cope with stress
  • increased mental acuity

Improved Appearance

  • weight loss
  • toned muscles
  • improved posture

Enhanced Social Life

  • improved self-image
  • increased opportunities to make new friends
  • increased opportunities to share an activity with friends or family members

Increased Stamina

  • increased productivity
  • increased physical capabilities
  • less frequent injuries
  • improved immunity to minor illnesses