Induction & Program

You will be allocated an instructor who will review all your fitness testing results and take your fitness goals into account. A personalised programme will be created using a mixture of Cardiovascular, Resistance & Flexibility exercises to provide the perfect balance. Each and every programme will be individualised depending on the needs of the person. We will ensure everything you do during this process will be kept to the highest standards to ensure a safe training environment for the trainee.

Session duration
Gym training sessions normally take about 60 mins with around 15 mins dedicated to warm-up, cool-down & stretching. Training for long durations can wear the body down increasing stress hormone release, which may slow the metabolism down. Training within your window period will leave a healthy balance of anabolic hormones for tissue repair and recovery.

Training frequency
3 to 5 times a week for optimum results. Change your program frequently, every 8-10 weeks, to continue to stimulate and shock the body. Your body will train and adapt over a number of weeks and eventually will evolve to perform the present workout extremely efficiently and will need a new stimulus to strive for. Intensities can be changed throughout the weeks but the exercises need to be changed to keep the body guessing and you will achieve the goals you desire rather than go stale.

Getting active
Do stretches in the morning or add yoga to your stretching routine (nb Yoga classes Mon 6-7pm)
If you sit a lot at work get up and walk around when the boss isn’t looking.
Take the stairs not the lift!
If you use public transport just go part way to work and take a short walk.
Try walking or cycling short journeys rather than the car or bus.
Training frequency: see table: in the above table you will see the recommended training frequencies recommended by the ACSM ( American College of Sports Medicine). If these training frequencies are applied then