Frequently Asked Questions

Fitness trends come and go, but one trend that has been growing in popularity is small group training. While personal training has one trainer working with one client and partner training has one trainer working with two clients, small group training allows even more people to work with one trainer.

Small group training consists of one or two trainers working with a group of three to eight clients. Keeping the group to an 8-person max allows the personal trainers to build a connection with each individual while also giving proper attention to each participant’s safety, form, and alignment.

It’s no secret that small group training is considered a more cost-effective way for people to experience the benefits of working with a fitness professional. However, in addition to not breaking the bank, small group training has been shown to increase camaraderie, accountability, and success for individuals in the group. When individuals exercise in a group, they establish relationships and make friends, which helps to increase adherence to the program. 

But the benefits of working out in a small group setting go beyond the low-cost and community perks, including:  

1. More personal attention. Working out in a small group allows the personal trainer to offer corrections and appropriate modifications and progressions.
2. Variety. The workouts change and evolve as the group progresses.
3. Motivation. Having someone exercising right beside you often encourages you to keep going.
4. Support. Both the trainer and the other participants are there to help you to get through the challenges in front of you. You’re all on the same team!
5. Fun. Yes, fun! The right exercise program done with friends can definitely be exciting and enjoyable.

Metabolic Training (MT) is a hybrid of anaerobic strength training and aerobic cardio exercise. MT training can be broken into two categories: Metabolic Resistance Training (MRT) and Cardio Interval Training (CRT). The latter is better known as High Intensity Interval Training (HIIT). In a nutshell, effective MT training ignites your metabolism, allowing for a longer period of calorie burning. Essentially, your body’s furnace is lit and on overdrive for up to 48 hours after the workout. The catch? The workout needs to be both intense and dense. Meaning you must go all out and complete a high volume of work in a short period of time.

Metabolic Resistance Training (MRT) is the strength training component in MT workouts. In this style of training, you work through a series of strength-focused resistance exercises (typically compound strength exercises) with very little rest between sets. You work intensely for 1 to 2 minutes before resting for 30 seconds or less.  A good example of an MRT workout would be 60 seconds of work for each below exercise with a 30-second rest between for a total of five rounds.

• Burpees
• Push-Ups
• Squats
• Pull-Ups
• Forearm Plank

Cardio Interval Training (CRT) is the cardiovascular sibling to Metabolic Resistance Training. CRT consists of short, all-out bursts of a cardio-focused exercise (sprint, row, jump rope, box jump, etc). You go all out for 1-2 minutes in a burst of cardio, but then take one minute to recover before repeating that short burst of cardio. For a proper CRT workout, you could do the following:500 meter sprint on the rower at a very high intensity followed by 100 meters of low intensity rowing. Repeat the cycle for 5 rounds.

HIIT Training is technically part of a bigger fitness approach known as Metabolic Training (MT).  MT training can be broken into two categories: Metabolic Resistance Training (MRT) and Cardio Interval Training (CRT). The latter is better known as High Intensity Interval Training (HIIT). While the general public might view this Metabolic Resistance Training (MRT) workout as a HIIT workout, that’s technically incorrect.

Although metabolic conditioning and high-intensity interval training (HIIT) are often used interchangeably, they aren’t exactly the same. Metabolic conditioning describes exercises that vary from moderate to high intensity. Metcon exercise routines are intended to be completed in roughly 20 minutes and specifically use certain energy pathways. The goal of metabolic conditioning is to improve both the aerobic and anaerobic systems.

HIIT exercises are intended to be performed at greater than 80 percent of your maximum heart rate, followed by an active recovery period. The exercises are always vigorous and the intervals times are specific, often 20 to 30 seconds.  HIIT exercises are a form of metabolic conditioning — but not all metabolic conditioning is HIIT.

Your metabolism is how your body converts the nutrients you consume in your diet to adenosine triphosphate (ATP), the fuel your body uses for muscular activity. ATP is produced either with oxygen using the aerobic pathways or without oxygen relying on the anaerobic pathways. When you first start to exercise, your body uses the anaerobic energy pathways and stored ATP to fuel that activity. A proper warm-up is important because it can take about five to eight minutes to be able to efficiently use aerobic metabolism to produce the ATP necessary to sustain physical activity. Once a steady-state of oxygen consumption is achieved, the aerobic energy pathways are able to provide most of the ATP needed for the workout. Exercise that places a greater demand on the anaerobic energy pathways during the workout can increase the need for oxygen after the workout, thereby enhancing the EPOC effect.

Here's a cool fact:  Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories then when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as "After Burn", EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout.

Our workout studios have a variety of cardio equipment including treadmills, bikes, cross trainers, arch trainers, rowers and stair masters.  Each studio is also equipped with a variety of resistance training equipment including kettlebells, dumbbells, benches, barbells, suspension trainers, rip trainers, slam ball, medicine balls, BOSU balls, stability balls, battling ropes, climbing ropes, jump ropes, heavy bags, speed bags, double ended bags, ab mats, ab rollers, ab balls, resistance bands, resistance tubes,  bumper plates, Jump boxes, pilates rings, surfboards, cables, cable crossovers, circuit trainers, free weights and much more. 

Of course you can. Gateway Hills has programs for ALL levels.  We recommend scheduling a free introductory fitness assessment and sample work out prior to joining.  We will discuss any thoughts or questions you may have regarding your health & fitness goals.Add an answer to this item.

Absolutely. Our Certified Personal Trainers have the knowledge and expertise to provide multiple variations for each exercise to assure a safe and effective workout.

Before you begin an exercise program, make sure you have your health care provider's OK.  Exercise during pregnancy is generally good for both mother and baby. For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.