Exercise Guidelines

According to the American college of sport medicine (ACSM), to be fit and healthy the minimum exercise requirement is:-

3 - 5 days a week

20 - 60 minutes per session, and an appropriate exercise intensity measured by the target heart  rate which is 60-90% of the maximum heart rate (maximum heart rate = 220 - age of individual ) and varying according to the exercise experience, weight, age, health issues, post surgery etc.

It may even go lower than 60% if one is uncomfortable during exercise.

On each day, a simple routine of:-

  • 5-10 minutes of warn-up
  • 15- 30 minutes of cardiovascular exercise and strength training including use of machines that works on different parts of the body and use of the free weights.
  • 5-10 minutes of stretching/ warm down. 

News / updates

Body Boost 2012 Awards
These people were selected because they have the most improved body. Built and or maintained same in the shortest possible time.
Body Boost 2011 Awards
Mrs. Dafini Gogo Abbey, Mr. Richard Ogbamgba Nloruem & Mrs. Ese Adeogba were selected because they have the most improved body. more


Very good enviroment and fitness experience. Keep up the standard.

Mrs. Mia Essien. Senior Advocate Of Nigeria (SAN) and a fitness buff
Great ambience, very good staff and a good health and fitness club to join.

Dr. Noble Abe. Managing Director – Oil and Gas Free Zone, Onne, Nigeria.
Great experience I witnessed. Great environment too. I will tell others about you.

Engr. Bank - Anthony Okoroafor, (CEO, Vhelberg Ltd, Oil and Gas,) and Vice President: Petroleum Technology Association of Nigeria (PETAN)