The gym equipment will enable you to exercise efficiently and effectively, with assistance from our qualified instructors, helping you to reach your goals much sooner than anticipated. This includes Summit trainers, for an intense high calorie burning work out, a very effective Dual Adjustable Pulley and the Smiths machine to suit all weight training needs.
You can enjoy exercising to your favourite music, watching that “not to be missed” sporting event or your favourite soap with a TV built in to all cardiovascular equipment. Large wide screen TVs are provided in the resistance area.
You will be taken through how to use the equipment on your first visit. Depending upon your fitness goal our instructors will devise a programme to meet your needs.
Exercise of the week
Week 1 – Drop Set
Drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved with a higher weight. This exercise is most commonly used on the weight machines.
Week 2 – Super Set
Excellent for building or toning muscles, using two exercises together to achieve overload. E.g. – Complete a set of bicep curls and move on to a tricep extension without rest. Take your rest period after you complete the second exercise. This Technique can be used to work either the same or apposing muscle groups.
Week 3 – Tabata Training
The basis of Tabata training is 4 minutes of intense interval training. Basiscally you take 1 exercise (Sprints for example). you sprint as hard as you can for 20 seconds then walk for 10 seconds. You repeat this until you have done 8 sets: a total of 4 minutes workout.
Week 4 – High Intensity Interval Training (HIIT)
Work at 2 levels of intensity for 9 – 20 minutes, completing 6-10 repetitions. Work level – aim to be working at 80% – 100% of your maximum (sprint). Rest level – aim to work at 50%of your maximum to recover (Jog / speed walk). Try splitting the time of 1 minute work then 1 – 2 minutes rest.
Diet Tips
Week 1 – Drink plenty of water sometimes as your body confuses thirst with hunger.Ice cold water will speed up your metabolism and keep you hydrated ensuring you get more out of your workouts.
Week 2 - Spice it up. By adding spices or chillies to your meals you can speed up your metabolism. More flavourful food can also leave you feeling more satisfied with your smaller meal.
Week 3- Never shop when hungry. Shopping when hungry can lead to impulse buying all the wrong foods. Try to keep hunger at bay when you do your weekly shop and you will be able to resist the high calorie treats.
Week 4- Eat protein at every meal. Diets higher in protein and moderate in carbohydrates, along with an active lifestyle have excellent potential to help weight loss.
Week 5 – Order children’s portions in restaurants. When eating out order a child’s meal or a small sandwich as an easy way to trim calories and get portion sizes under control
