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What is Resistance training and what are its benefits?

What is Resistance training and what are its benefits?

Written by: Josh Smith 18th July 2018

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Definition:  Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you partake in resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises

Examples of Resistance Training:

Free weights: Such as dumbbells, Plates, kettle bells and Barbells.

Resistance Machines: Machinery with adjustable seats and weights to ensure correct form and posture.

Resistance bands: Big rubber bands that provide continuous resistance throughout a movement.

Yourself: your own bodyweight can be used as a form of resistance for exercises such as Squats, Chin-ups and Push-ups.

How can implementing Resistance training into your programme benefit you?

There are both physical and mental health benefits you can gain through resistance training such as:

improved muscle strength and tone – to protect your joints from injury

maintaining flexibility and balance, which can help you remain independent as you age

weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest

may help reduce or prevent cognitive decline in older people

greater stamina – as you grow stronger, you won’t get tired as easily

prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity

pain management

improved mobility and balance

improved posture

decreased risk of injury

increased bone density and strength and reduced risk of osteoporosis

improved sense of well being – resistance training may boost your self-confidence, improve your body image and your mood

a better night’s sleep and avoidance of insomnia

increased self-esteem

Enhanced performance of everyday tasks.

If you would like to add a form of resistance training into your gym programme please contact one of the team at reception who will specifically design it to cater your every need!

BOWLING INTO FITNESS!

BOWLING INTO FITNESS!

By Grant Chaperlin 11th July 18

I had the pleasure of joining some of my members in one of their weekly hobbies to see what activities they do and to what health benefits it brings, be that physically and mentally.

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(from left Alan Johnson, Paul Hill, Grant Chaperlin and George Hastings)

Last week I organised to spend a morning with some of the members from Palms Leisure Club to join in on a few games of bowls. I was curious to see what the game brought to the trio and to see if they were gaining any health benefits by taking part.

It started off overcast but as the day went on the sun came out and there was a nice breeze making sure we all kept cool, down at the Trafalgar Crescent Green in Bridlington. It is a well looked after green with great views of the seafront and the people who look after and run the facilities there were very welcoming. As I’m not a pro myself and was my first time doing a sport like this I had to rent my bowls and shoes that I don’t usually wear (see picture above) but surprisingly comfortable.

As you can imagine for a first timer, my game wasn’t very strong to start with as I needed to get use to the bias of the bowls and the terrain that was put in front of me, however a few games in I got used the game and came victorious with myself winning a total of 7 games, Paul 5 games and both Alan and George winning 1 each. The feeling I felt afterwards was how I can imagine if England win the World Cup this year.

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So is a low impact sport any good for your fitness?

My answer is YES. From taking part in a game that I found very enjoyable, it is great for both physical fitness and mental fitness. I’m not gaining the increased heart rate as to what I would if I was swimming, biking or going to the gym or burning the calories after a high intensity session in a class but what I am doing is keeping myself mobile. The amount of walking up and down, switching sides after each game and the lunge to when you bowl are enough to keep you relatively active while enjoying a hobby that people like Paul, Alan and George love. I can also see how this game is great for mental fitness. The social aspect to it is something that beats any sort of exercise as the banter flowed so did the laughs and it just made you feel at ease. If you are strong mentally then you are a strong person and I believe low impact sports like bowls is something that can help anyone.

So why not try something as simple as a game of bowls to help get that little bit fitter and socialize with different people. I know I will be attending again to retain my title!

WORLD CUP WORKOUT!

WORLD CUP WORKOUT!

By Grant Chaperlin 3rd July 18

Cup of tea? Get some snacks? Pour yourself another beverage? Why not scrap the half time binge for a 15 minute workout?

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I know Phil Jones face (picture above) doesn’t like the idea of it but that 15 minutes break that the players are getting you can be getting fit during it. If you’re not getting to the gym enough because of the World Cup, get your workout done at home. Yes everyone loves to have snacks and a bevy during the game but make a substitution at half time and bring in a burpee for that pint that is slowing the team down.

There are a number of exercises that are easy to do with no equipment needed apart from your own body weight. This will just be as good as attending the gym or going for a run/jog/bike. If done right, you could burn up to a good 300 calories in 15 minutes and by then the football will be getting back underway ready for you to recover back on that sofa.

Try this quick 15 Minute workout at Home:

Circuit Style Session: 45 seconds workout/ 15 seconds rest

Repeat x3

  • Brazilian Burppee
  • Swedish Squats
  • Mexican Mountain Climbers
  • Polish Press Ups
  • Spanish Sit Ups

Please note that the above exercise are just the normal techniques and no fancy way of doing them……it’s just my way of making this workout more football orientated.

So next time you watch the game, give the above workout a try.

Oh, and one last thing I forgot to mention……….IT’S COMING HOME!

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POWER THROUGH ILLNESS FOR FITNESS?

POWER THROUGH ILLNESS FOR FITNESS?

Not feeling 100%? Your workout could make it worse.

By Grant Chaperlin 26 June 18

We all come to a point in the year were you will be hit by some illness. Whether that is a cold or a fever, there comes a point where you need to make that decision on your workout regime while suffering such issues.

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 We all get the dreaded lurgy at some point, it doesn’t matter about how fit you are or how your diet is, it will catch up with you at some point. It’s a widespread dilemma for everyone.

Catching up with one of our Personal Trainers, Josh Smith had this to say after recovering from his recent virus.

“I’ve always stayed quite healthy and fit and that includes keeping away from dreaded virus’s but soon as I got it, my god it hit me!” said Josh

“I pushed myself to keep going but all I did was put myself back even more, I felt awful after pushing myself through the coughs and splutters.”

“Once I listened to my body and gave in to a full weeks rest, I soon got back to my habits of hitting the gym with no consequences of feeling weak or lethargic. It was good to finally be rid of the bug.”

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SHOULD I WORKOUT WHEN I’M SICK?

So when is it ok to workout and when should I pass?

A good rule of thump is to go by is symptoms below the neck. Think diarrhea or a cough, possibly a funny tummy, then is the time to put a hold on training. Also if you’re feeling feverish or body is aching (set aside the DOMS) or experiencing symptoms of exhaustion. Runny noses and sneezes, you should be ok. Bring down the intensity and duration of your workout and listen to your body. It is trying to recover from an illness after all, and ultimately, your body knows best.