What’s new in 2010 – Part 2

In the last post I filled you in on what’s new for 2010 establishing that we are going back to our primal roots with a functional training programme, so now here is the programme. This programme is sure to target all areas of the body using functional movements. You will also notice that there is a lot of variation in the workouts too. Our caveman ancestors didn’t have a set regimes and scientists have recently found evidence to suggest at the humans of 20,000 years ago were stronger, faster and fitter than their modern day counterparts. So if it is good enough or our cavemen cousins it is good enough for us. The workouts don’t have a set day to perform them on, just make sure that you get them all done inside seven days .

Workout 1
Go for a brisk walk for a hour

Workout 2
Perform the following circuit 10 times
5 x Press ups (on your knees or toes)
10 x Situp
15 x Squats ( standing feet shoulder width apart keeping the chest up, push your buttocks back and down, with the weight going through your heel. Bend at the knees until your thighs are parallel with the floor)
Rest as needed

Workout 3
Go find a park sprint as fast as you can for approximately 100m, rest for 2 min repeat 5-10 times. The sprint can easily be replaced for swimming, cycling or rowing.

Workout 4
Using one dumbbell (between 3-10kg will be more than enough for all) perform the following paired exercises back to back, rest for one minute after they are both completed, repeat 4 times per pair of exercises.

(a) 10x One handed clean and press
Stand with the weight between your legs, keeping your chest up and back straight bend your knees and pick the dumbbell up, pull it up to your shoulder then press it above your head. Return to the floor with bent knees and a straight back.

(b)10 x Dumbbell rotation
Stand upright holding the dumbbell in two hands close to your navel. Keeping your hips facing forward rotate your shoulders to one side, back to the front then the other side, the feet stay planted to the floor.

(a) 10x Dumbbell lunge
Hold the dumbbell in your right hand, standing upright feet together. Step back with your right foot, whilst keeping your body tall drop the right knee to just above the floor. From this lunge position push off the right foot and return to the start position. Try and keep your body as upright as possible. Perform all 10 repetitions on one leg then change to the other side.

(b) 10x One handed bent over row
Hold the dumbbell in your right hand, standing upright with feet shoulder width apart. Lean forward pivoting from the hip, sending your buttocks back and keeping your back straight, lean forward until your upper body is parallel to the floor. Pull the dumbbell to your hips and then straight the arm again


So there you have it your very own functional training programme. I would recommend using this programme for one month, then look to change it around again. If you are new to exercise I would suggest that you get the all clear from your doctor before starting something new and always air on the side of caution with the weights. Remember you can always increase the weight once you are proficient at the exercise. Go for it and good luck!

What’s new in fitness for 2010 – Part 1

The new year is now in full swing and people are eagerly starting their new exercise campaigns but many people are bored with the same old running on a treadmill or pedalling for endless miles on a stationary bike. So what are the latest trends in the fitness industry which are going to keep you motivated for the year ahead.

Strangely enough in 2010 the fitness industry is taking a backwards step in time. Fortunately not back into the 80’s with lycra clad instructors. But back even further taking fitness to its primal roots. When humans first learnt to stand on two feet there were no treadmills, rowers or X trainer and they didn’t need to go the gym to get fit. They ran, jump, squatted, lunged, throw things, and picked up heavy objects and they were very lean and fit. Bring this forward to the 21 century we use the term functional training. This basically means training the body in a way which serves a purpose. If you are a fire fighter you need to be able to carry heavy objects while breathing heavily. You could train for this by performing hill sprints carrying a weighted ruck sack. But what does that mean to the general population.

Most people don’t have a physical job so why do you need to train functionally. Your body is designed to work as one unit so it should be trained that way. Working your body as a whole rather than isolating individual muscles on machines dramatically burns more calories as more muscles are being used at any one time, it’s great for improving cardio vascular fitness. Just try and dig a hole in your garden and see how out of breath you get. Not to mention the strength benefits you gain. Many people spend hours on the floor performing crunches trying to get the illusive flat stomach. Get up onto your feet adding a rotational movement whilst holding a weight is going to get you there a lot faster. Isolating the muscles leaves you open to muscular imbalances as areas of the body are neglected. Functional training leaves no muscles un worked therefore reducing the risk of injury Out goes the seated shoulder press machine in comes the single dumbbell clean and press (pick the weight up off the floor bending the knees with a straight back and lift it over head).

Soon I will give you the details in order for you to put functional training into practise. But if you can’t wait that long drop pop a comment down and I'll send the programme over too you.

Sport Relief

Oasis will be supporting sport relief this year. We have a couple of things happening. Firstly member Sue Crooks will be walking, rowing and cycling a mile on March 20th. This may not sound like a great feat but in 1991 Sue suffered major head injuries in a car accident leaving her with partial paralysis of the left hand side of the body. She raised £333 last year and is hoping to beat it this time. If you wish to sponsor her please leave your pledge on the notice board in the gym.

Secondly we are holding a spinathon on Sunday March 21st. This will run from 09:00-17:00. This is open to anybody. All you need to do is book the slot that you wish to spin. We are breaking the day down into 30minute slots. You can do as many 30 minutes as you wish. Each slot cost £3 with all the proceeds going to sport relief. If we can fill the whole day we will raise over £600 which will be great. Book your place in the gym today

Look out for further posts detailing when your favourite instructor will be spinning

New gym instructor

Katy Glenville is another new addition to the gym team. We have brought her in to baluster the ranks during the busy period after Christmas. She is very lively, enthusiastic and knowledgable on all areas of health and fitness so if you are in need of your programme spicing up then go see her in the gym. She will be more than happy to help you out.

Class News

BODYPUMP

Fridays 6pm with Sallie-Anne

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, an awesome instructor and your choice of weight inspire you to get the results you came for – and fast!

If you want more information about body pump give the gym a call on 01603 462469 or check out this link below

http://www.lesmills.com/global/en/members/bodypump/bodypump-group-fitness-program.aspx

This class is open to non members too. So for just £5 you can get a fantastic workout. Don’t miss out.

Bring your friends for free in February - Extended!!

We have now extended this fantastic offer until the end of March

Through the month of February and March all members can bring in their friends and family for free (Please note terms and conditions apply for this offer). In order to take advantage of this offer you must book in with the gym team. Those of you who wish to use the gym with your friends will be given free 30 minute training session with one of our gym instructors. If you wish just to use the swimming pool you will still need to book in at the gym. If your guest joins you will receive £10 off your next month’s membership or your renewal. Also on the day you bring in your friend you can receive tea or coffee in Harry’s for 50p. Speak to a member of the gym team for more details.

Welcome to the all new Oasis gym blog

Welcome to the first post of the all new official Oasis Sport and Leisure Club gym blog. Hopefully you will find this interesting and informative. You will be getting at least weekly updates about all things Oasis. I will keep you up to date with the usual goings on plus lots more articles about health and fitness related things to help keep you motivated through to the summer. If you have any feedback or comments please post them on the blog.

Paul