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EXAMPLE WORLD-CLASS WORKOUT PLAN! First We Test your Capacity and then We Plan your Workouts!

The American College of Sports Medicine said:

The Aerobic Improvement Stage lasts for 4 to 5 months. During this stage intensity is increased to the target level within the 40 to 85% vo2max range."

Attaining Maximum Aerobic Results requires workout planning that is both personalized and precise! The STS Health Club does not give you off the shelf, generic, range based, workout plans like books, magazines, or videos do. STS creates the most precise and personalized workout plan you can get, by automating proven exercise science, with powerful on-line computer processing which:

Gives you an on-line Self Test to accurately measure your current aerobic capacity!
Uses your aerobic test results for creating a prescriptive workout plan specific to you!
Generates your Reconditioning, Recreational Sports, Competitive Sports , or General Fitness workout plan in 4 week segments; then updates each subsequent 4 week segment based upon the new information you give us!
Works for anyone, regardless of fitness planning experience or aerobic conditioning, if they are willing to follow coaching directions!

Example Plan For Your Review

The following represents a typical example of scientific Workout Planning.
Your personal Aerobic Workout Plan will be custom designed to fit you exactly!
Your own Workout Plan will contain different details that are specific to you only!

                   Aerobic-Cardiovascular-STS Schedule

  Exercise Schedule for:Steve  Age:28  Body Weight:170
  Capacity: 24 VO₂ Level:Inadaquate
  Schedule Begins on:  8/30/96 for  4 Weeks
--------------------------------------------------------------------------------
  FRIDAY     AUG 30,2010
  WALKING 2.0 MPH            122 BPM TARGET HEART RATE  DAILY KCAL:   85
                             WARM-UP TO 126 BPM
  MAX RPE FAIRLY LIGHT       AEROBIC  26.4 MINUTES BETWEEN 126 AND 136 BPM
                             COOL-DOWN TO BELOW 100 BPM
 

                   Aerobic-Cardiovascular-STS Schedule

  Exercise Schedule for:Steve  Age:28  Body Weight:170
  Capacity: 39 VO₂ Level:Advanced
  Schedule Begins on: 11/21/96 for  4 Weeks
---------------------------------------------------------------------------
  MONDAY     DEC 30,2010
  JOGGING 4.5 MPH            156 BPM TARGET HEART RATE  DAILY KCAL:  404
                             WARM-UP TO 157 BPM
  MAX RPE HARD               AEROBIC  56.8 MINUTES BETWEEN 157 AND 166 BPM
                             COOL-DOWN TO BELOW 100 BPM

                  1st four Week Schedule Summary (wk. 4)

                                   START     |    END
           EXERCISE              Min.  Kcal  |  Min. Kcal
           ----------------      ----  ----  |  ---- ----
           WALKING 2.0 MPH       26.4    85  |  88.9  285 
           126 AND 136 BPM                                                           
                           
                 
                  4th four Week Schedule Summary (wk. 16)

                                       
                                   START     |    END
           EXERCISE              Min.  Kcal  |  Min. Kcal
           ----------------      ----  ----  |  ---- ----
           JOGGING 4.5 MPH       38.3   272  |  56.8  404
           157 AND 166 BPM

Each STS Workout Plan Automatically:

Projects your optimum improvement ahead of time in four week intervals!
Modifies your progress rate as your age and capacity goes up!
Computes your Aerobic Plan details to fit you as well as your activity!
Expands the scientific variables that are integrated into your Workout Plan!
Advances you safely from your Current Capacity to a New Capacity every four weeks!

WORLD-CLASS VALUE FOR JUST $21.00!

When the science used is the same the workout plan quality is also the same!


   COMPARATIVE ANALYSIS         Coach          Trainer       STS

   Free Exercise Knowledge      Maybe          Maybe         Yes
   Free Demonstrations          Maybe          Maybe         Yes
   Free Exercise Routines       Maybe          Maybe         Yes
   Prescriptive Planning        Maybe          Maybe         Yes
   Sports Specific Planning     Yes            Maybe         Yes
   Results Projected In Advance Maybe          Maybe         Yes 
   Details Planned In Advance   Maybe          Maybe         Yes 
   Works With Any Equipment     Maybe          Maybe         Yes
   Available 24 Hrs. A Day      No             No            Yes 
   No Annual Contract Required  No             Yes           Yes
   COST PER MONTH               $1000.00+      $300.00+      $21.00

Scientific Workout Planning To Optimize Personal Results Takes Two Steps!
Step One:

For your Free Aerobic Test click the Workout Planning button below! (3 pgs.)
Safety prohibit STS from creating your workout plan without your aerobic measurements!

Step Two:

For your Workout Plan you return with your Aerobic Test results! (4 pgs.)
Your information is used to create your four week scientific workout plan, your Training Days, Progress Rate, Projected Gains, Target Heart Rate, Training Heart Rate Range, Duration, Calorie Consumption, and Rate of Perceived Exertion to optimize results!

Follow the directions and you will achieve more results, quicker and safer!

"What Is The Value Of Results?"

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