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A sound fitness program combines three different types of exercise : cardiovascular training, strength training, and flexibility.

Cardiovascular training (or Aerobic training) conditions your heart and lungs. Examples of aerobic exercises are walking, biking, dancing, aerobic classes, and stair climbing.

Aerobic training should take place for a minimum of an accumulated 30 minutes on 5 or more days of the week.

Strength training involves muscle strengthening exercises using resistance. In most cases, weights are used; however, there are other options, and water is an excellent medium for improving strength.

Strength training should take place 3 times per week, allowing a day off between workouts for muscle recovery. Perform 1 set of  8 - 12 repetitions with  8 - 12 exercises that include most muscle groups.

Regular strength training will increase your capacity to perform more physical work without fatiguing. Firmer muscles will help you look slimmer and feel better !

Strength training also increases the rate at which your body burns calories. This increase in metabolism will assist with improving body composition by decreasing the amount of body fat.

Flexibility exercises increase your range of motion by stretching the muscles after your workout. Improved flexibility will reduce stiffness and relieve muscular tension. Stretching can be done every day at the end of your workout and/or after your warm-up.

 Malta Health & Fitness Members

who work with a Staff Trainer:

$35 per session

      10 Sessions for $250       

Non-Members

who work with a Staff Trainer:

10 Sessions for $350

No other fees required!

* Please Note: Independent Trainers charge between $50 and $60 per session. Please discuss fees when hiring a Trainer!