HITIO Orpington New Member Magazine Updated

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WELCOME TO HITIO GYM

WELL THAT’S THE HARD BIT DONE! YOU’VE JOINED!

NOW LET’S HELP YOU GET THE BEST FROM YOUR TIME WITH US...

This is designed to help you during your first 42 days of membership to ensure that you get off to the best possible start.

You can book all your sessions on here and access advice, and support or simply book your coaching sessions.

Watch out for our regular newsletters and email bulletins that will highlight areas we think will help you and add to your enjoyment with us.

Kind Regards,

The HITIO Team

MEET THE TEAM

Meet our new Sales/Fitness consultant - Favour!!

“Since starting CrossFit back in 2017, I developed a passion for challenging my mind and body in ways that I never thought of before. When I started coaching in 2018 this only grew when I could see first-hand how people’s physical and mental beings are transformed by the power of Fitness and community.

I currently hold a CrossFit Level 2 and I looking forward to bringing my experience from the CrossFit world to HITIO”

Favour experience will help our members in their fitness journey and achieving their goals!

Meet our Owner/General Manager - Manisha!!

"I am the owner and General Manager of HITIO Gym Orpington. I have a wealth of experience in running successful businesses starting my first company at the age of 19. I am a qualified epos engineer with a degree in computer software programming. My work has been recognised after winning number of awards for best local businesses.

Over the last two years I have gained all the experience in the Fitness industry and work tirelessly in making HITIO Gym Orpington the best."

I am passionate about the HITIO unique family concept and fully dedicated to make this gym best community gym in Orpington where everyone is welcome.

Meet our Assistant manager - Daniela!!

"I am a Level 3 YMCA qualified personal trainer with 7 years experience of working in a gym, personal training, teaching classes and sales.

I am a key member of staff who is charged with creating positive experiences for members and ensuring staff are performing at the highest levels.

From a young age I have loved fitness and exercise. I have been moulding my physique since my early twenties using various methods of weightlifting, endurance training, swimming, cross training. I was a runner in my younger years and have also competed in several bodybuilding competitions.

A highly organised multitasker to whom managing a gym comes as second nature."

I am approachable and always happy to lend a hand. Come and say hello.

WHAT HAPPENS AT YOUR FIRST PROGRAMME SESSION?

AS A NEW MEMBER YOU ARE ENTITLED TO A HEALTH APPRAISAL AND A GYM INDUCTION IN THE FIRST 6 WEEKS OF YOUR MEMBERSHIP. LET’S ROLL FORWARD TO THIS FIRST FITNESS PROGRAMMING SESSION BECAUSE WE WANT YOU TO KNOW EXACTLY HOW WE HANDLE THAT SESSION BECAUSE IT’S A VERY IMPORTANT LANDMARK MOMENT FOR NEW MEMBERS AND WE PRIDE OURSELVES ON MANAGING IT DIFFERENTLY TO ALMOST ANY OTHER CLUB IN THE AREA.

It’s perfectly normal for many new members to feel a bit nervous about this session and it may be that we have asked you to come at a quieter time in the week so that we have a good environment in which to teach you what we need to make your programme work for you.

We will be giving you a lot of information during the session and it’s important to say at this point that we understand that you probably will not remember everything you get told.

Don’t worry; we’ve got lots of ways that we can help you to learn in your own time and in your most preferred way. When you come to the club for that first session you will be met at reception by your trainer. Initially you will have an quick briefing session where the trainer will explain to you the plan for the session and what’s going to happen.

Your health appraisal is a simple test incorporating three vital measurements: Body fat, blood pressure and aerobic ability followed by a Gym Induction to learn how to safely and effectively use the gym equipment.

They will present you with your very own Personal Progress Pack which is an optional pack you can fill in at home and where you will be able to track the changes in your body composition, size, weight, flexibility, and strength.

In addition, they will also show you how to complete your personalised programme card so that you can see the progress you are making and the trainers can also see when we need to make small adjustments to the intensity of your programme.

They will talk about the importance of blood pressure, heart rate, body fat and cardio fitness and how you can gauge precisely the intensity of your workouts using some highly effective scientific principles.

THEY WILL SHOW YOU THE GYM EQUIPMENT AND WHAT EXERCISES ARE RIGHT FOR YOU AND SET THE CORRECT PERSONALISED INTENSITY FOR THE PROGRAMME BEST FOR YOU.

This whole session will take probably about 45 minutes to an hour and after that the trainer will explain a little bit about what you can expect from your membership going forward and the support, we will be giving you to help you boost your confidence and most importantly to get you to see some impressive speedy changes.

ALL OUR PROGRAMMES ARE DEVISED IN ACCORDANCE WITH GUIDELINES FROM THE AMERICAN COLLEGE OF SPORTS MEDICINE.

The latest research has highlighted the benefits of training with resistance equipment to burn fat, as part of a weight control programme.

Please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. It will help tone and firm you.

Basically, this resistance training speeds up the metabolic rate, so calories are burned quicker – the secret of weight management. We will prescribe you a programme comprising several repetitions on our gym equipment and at a specific speed – both of which we will show you when we go into the gym.

The crucial factor is that we will find a weight on each piece of equipment, that you can only repeat a certain number of times, before you completely tire that muscle. We will work that out for you and again, we would like you to keep records of what happens at each workout.

So, don’t worry. Your programme has been personally tailored for you and based on the latest exercise science. You are in good hands with us!

Please click the link below to visit our website and we’ll help get you sorted and booked in. Alternatively, you can contact the Fitness Desk.

CLICK HERE TO REGISTER

FORGOTTEN HOW THINGS WORK?

NEED A REFRESHER SESSION?

DON’T WORRY IF YOU CAN’T REMEMBER, WE HAVE TOLD YOU AT YOUR INDUCTION SESSION. WE UNDERSTAND THAT WE OFTEN OVERLOAD YOU WITH DETAIL.

That’s why we can arrange a refresher session with you to cover off any gaps in your knowledge about how the programme works or how to work the equipment.

It’s just so key to us that you feel thoroughly confident in what you need to do and how to work the equipment to help you.

Click the link below to visit our website and we’ll get you booked in for your refresher session.

CLICK HERE TO REGISTER

DON’T MISS OUT ON OUR FAMILY & FRIENDS OFFER

As a thank you for becoming a member, we would like to offer you the chance to...

Treat your friends to a SPECIAL 30-DAY trial membership TRIAL MEMBERSHIP PASSES

Research shows that training with friends or family improves motivation to attend the gym. So if you sometimes struggle working out on your own, this is a great way to defeat that feeling!

Please note, this offer is only valid during the first 6 weeks of your membership.

Please click the link below to find out how to get started.

CARDIO TRAINING:

HOW TO DO IT RIGHT

THERE ARE MANY BENEFITS TO ADDING CARDIO EXERCISE TO YOUR FITNESS PROGRAMME...

It helps you burn fat and calories

Makes your heart stronger

Can help with your mental health & dealing with stress

Helps you sleep better

Can improve your overall confidence and make you feel good

There are various other reasons that I’m sure you would be aware of.

BUT HOW DO WE GO ABOUT INTEGRATING AN EFFECTIVE CARDIO PROGRAMME INTO OUR WORKOUTS?

There are 3 different levels of intensity you should be focusing on during your workouts:

USING THE TABLE, FIND OUT THE LEVEL OF EXERCISE INTENSITY YOU SHOULD BE WORKING AT BASED ON YOUR CURRENT FITNESS EXPERIENCE.

To calculate your target training rate, find your age at the base axis and then scroll up to the % appropriate. This charts the zone we would like to exercise in.

(Recommendations from the American College of Sports Medicine)

NEXT, YOU’LL NEED TO RECOGNISE WHERE YOU ARE ON THE ‘PROGRAMME STAGE’.

Your required range will be based on your age and where you are based on your fitness levels, to determine the intensity of the workout.

If you now look at the graph below, you need to trace your finger along the horizontal axis, until you find the nearest point to your current age.

So for example, if I am 40 years old and am new to exercise, I would be using the 55% point to track.

So my target low number ofexercising is 99 BPM and my high number would be 126 BPM at 70% intensity rate.

SO NOW I KNOW, IF I’M NEW TO CARDIO TRAINING, I SHOULD BE TRAINING AT A HEART RANGE PERFORMANCE RANGE BETWEEN 99 AND 126.

Once my fitness improves, I can then move onto the Improvement and Maintenance Stages, using the Maximum Heart Rate range to determine my new training zone. Hopefully this has given you a better understanding of how to maintain an effective cardio training programme and the type of things to aim for in your workouts.

&

RESISTANCE TRAINING (OR STRENGTH TRAINING) ISN’T JUST ABOUT BUILDING UP YOUR MUSCLES AND STRENGTH, IT CAN ALSO IMPROVE THE WAY YOUR BODY FUNCTIONS AND THE FITNESS OF YOUR HEART AND LUNGS.

There are several different factors we must consider when undertaking a structured resistance training programme:

• The number of sets

• The number of repetitions (within the sets)

• The type of exercise we are doing

• The intensity of the workout (amount of weight used)

• The frequency of the sessions

• The rest periods between each set

WITH THAT SAID, WE’RE READY TO FILL OUT OUR PROGRAMME CARD…

From the left side of the card, you can input:

• The adjustments (position of exercise i.e. incline position)

• The order of the exercises you will be partaking

• The exercise name

• The number of sets for this exercise

• Targeted rep range for the exercise

We recommend performing at 8-12 repetitions on each piece of equipment you train on.

It’s also important to note down the Rep Speed we are performing for these exercises. We recommend using a 6 second rep speed to get the best results.

So this would include 2 seconds for the lifting phase and 4 seconds for the lowering phase.

For example, if I am doing a chest press on a bench, I would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds).

The science is that we need to get the muscle to fatigue within 60-90 seconds, and we achieve this with the 6 second rep speed and finding a level that will tire you within 8 – 12 repetitions. If you can’t manage 8 reps, then the weight is too heavy and similarly, if you can do more than 12 repetitions, then the weight is too light. You will get it spot on within a couple of workouts.

Towards the right and along the top of the card (see below), we can write down the dates we trained and results we produced in terms of sets, reps and weight used.

Finally, we have a section at the bottom right of the card (see below) to note down your stretching numbers.

Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.

Stretching the body part, you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness.

MARTIAL ARTS

FOR THE WHOLE FAMILY

WHAT IS HITIO TIGER?

The HITIO Tiger program offers children aged 5-7 years a focused training program for developing skills such as focus, collaboration, control, balance, memory, discipline, physique, and coordination in a motivating and fun way.

All of these are important skills to develop for when they are at school, at the sports arena or advancing into further lessons at HITIO Gym.

The program has been developed based on this age group’s skills and abilities. Once completed and all stripes and belts are achieved, they are ready to advance to the junior 1 class.

Each week a skill is focused on and stripes are awarded at the end of each class for completing the skills. The children are encouraged to clap and support each other for a job well done. Every 9 weeks, there is a belt ceremony for the children where everyone who has been awarded eight stripes gets a new belt.

For parents, a half-yearly overview of the skills each child will be trained in will be posted in the gym. It will also serve as a reference to parents and children, who can see which color the children will earn on their stripes each week.

SKILL STRIPES:

WEEK 1 Focus: White stripe

WEEK 2 Cooperation: Yellow stripe

WEEK 3 Control: Green stripe

WEEK 4 Balance: Blue stripe

WEEK 5 Memory: Purple stripe

WEEK 6 Discipline: Brown stripe

WEEK 7 Physique: Red stripe

WEEK 8 Coordination: Black stripe

| CLASSES FOR: YOUNG PEOPLE AND ADULTS

| DURATION: 50 – 70 MINUTES

EQUIPMENT: BOXING GLOVES AND PROTECTIVE EQUIPMENT

WHAT IS KICKBOXING?

Kickboxing is an exciting martial art and training form that can be practiced in different ways.

There is no limit to who can start doing kickboxing.

The classes are really effective training, while being fun and varied at the same time. Kickboxing is often referred to as a the “calorie killer”.

| CLASSES FOR: CHILDREN, YOUNG PEOPLE AND ADULTS

| DURATION: 50-70 MINUTES

| EQUIPMENT: GI (OUTFIT)

WHAT IS BRAZILIAN JIU-JITSU (BJJ)?

Brazilian Jiu-Jitsu (BJJ) originates from Brazil in the early 1900s and was once also referred to as Gracie Jiu-Jitsu.

In this martial art, you will train with the traditional GI and focus on grappling, where the art lies in being able to control and incapacitate your opponent and make them surrender by tapping out.

BJJ is often considered the most effective 1v1 martial art, and a lot of what we practice is essentially geared towards self-defense situations.

This form of self-defense was developed with an aim to allow a smaller and weaker individual to beat bigger and stronger opponents with the application of proper techniques.

BJJ is an excellent martial art regardless of whether you want to learn self-defense or get involved in competitive BJJ, Submission Wrestling or Mixed Martial Arts competitions.

If you have watched MMA (Mixed Martial Arts) and UFC, then BJJ is likely one of the most common styles you’ve seen during the fights.

‘BEFORE AND AFTER’ PHOTOS

MANY OF OUR CLIENTS COME IN WITH THE INITIAL FEAR OF HAVING A “BEFORE” PHOTO TAKEN BUT ONCE WE REASSURE THEM OF THE BENEFITS, THEY UNDERSTAND IT’S A BIG MOTIVATING FACTOR FOR THEIR CONTINUED PROGRESS.

TAKING REGULAR “AFTER” IS ALSO ESSENTIAL. WE RECOMMEND YOU TAKE YOUR AFTER EVERY WEEK OR TWO BUT NO LATER THAN 3 WEEKS.

Men should take pics wearing shorts or a swimsuit without a shirt, while women should wear a bikini or fitted gym shorts and a sports bra. It’s important to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.

If you don’t want us to take the shots, get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centred in the frame, especially for photos taken from the back.

5 TIPS FOR THE PERFECT “BEFORE” PHOTO:

Stand in front of a blank, plain-coloured wall, with as little distraction or clutter behind you as possible. You’re the star of the show here!

Take multiple photos. Take at least one from the front, back and side. If you want to, you can even flex or pose for one or two additional ones.

Remember to take your photos regularly in those same positions (and even same clothing). On day one, day 15, day 30, day 60, and so on. That way it’s easier to see exactly how your body has changed.

PERSONAL

Valid for the first 6 weeks of your membership ONLY.

We are truly proud of our team of Personal Trainers and believe you won’t find a better deal with a fully qualified team anywhere else!

Our Personal Trainers are highly professional with varied individual specialisms to ensure your every health and fitness goal is made possible.

YOU DON’T HAVE TO BE A SEASONED ATHLETE OR BODYBUILDER TO ENJOY THE BENEFITS OF A PERSONAL TRAINER. PERSONAL TRAINING BENEFITS BOTH THE PERSON WHO HAS NEVER WORKED OUT AS WELL AS PROFESSIONAL ATHLETES.

Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals.

WHAt WE CAN GUARANTEE:

The best choice of trainer for your fitness goals

Expert, friendly & motivational training sessions

Professional and proven advice to produce the best results

You will look and feel better

You will be more determined to continue your fitness journey

Do you have what it takes to become a stronger, fitter & happier you?

WE’RE HERE TO HELP YOU ACHIEVE WHAT YOU WANT… DON’T MISS OUT ON YOUR CHANCE

Click the link below to visit our website and claim this Special Personal Training Offer.

CLICK HERE TO REGISTER

YOUR PERFECT WORKOUT PARTNER IS

MyZone Belt

The MyZone Belt

SEE HOW MYZONE HELPS PEOPLE LIVE HEALTHIER LIVES...

“

MY BMI classified me as obese. I was unhappy with how I looked and although a confident person generally, I was always quick to change the subject if people spoke about weight and exercise. My local gym had all the interactive screens up and when I tried Body Combat for the first time I could see how hard I was working (or not as the case was). I was then able to see that as I worked harder my heart rate went up and I got the greatest satisfaction out of working harder. I honestly believe that it’s down to the fact that I could see my heart rate and effort level that I got to the level I am at today, I would recommend MYZONE to everyone.”

“MyZone has taken my workout to different heights. I’ve learned that more is not necessarily better; efficiency is the real target. I’ve also become more aware of what I eat because MyZone tells you how many calories you burn in a workout session. Also, I don’t overtrain. I make small goals for myself and by using MyZone to calculate my exertion rate and calorie burn, I am getting better results.”

“

MyZone has made my gym a better club. Everyone was using this thing called MyZone. I really wanted to find out what it was all about so my PT showed me how to use the MyZone belt and what I needed to do to get into the red zone. I’d got into a bit of a rut with my training, but MyZone got me back on track. I’m averaging six workouts a week now -four times in the club with a couple of runs outside. I’ve only had my belt for four months and I’m completely addicted.”

WHEREVER YOU ARE IN YOUR FITNESS JOURNEY, LET MYZONE TAKE IT TO THE NEXT LEVEL.

DON’T LET YOUR EFFORT GO UNREWARDED.

CLICK THE LINK BELOW TO VISIT OUR WEBSITE AND WE’LL HELP YOU GET SORTED WITH YOUR VERY OWN MYZONE BELT!

CLICK HERE TO GET STARTED

CROSSFIT FANS GET READY!

At HITIO we pride ourselves on our family focus and bringing people together as a community. With our new offering of CrossFit we aim to widen our community with the CrossFit enthusiasts while also providing facilities and classes for their children in the form of Martial Arts. We are, we have been and will always be a Gym for the whole family.

BECOME PART OF THE FAMILY

Join us and become part of the family, make fitness your lifestyle, improve your health and be part of a growing and vibrant community.

TAKE YOUR FIRST STEPS WITH A TRIAL CLASS

Book into one of our trial classes today to experience it for yourself. Meet the community and talk to a coach.

WHAT IS CROSSFIT?

Simply put the training methodology of CrossFit is one that prepares you for life. The prescription is stated as ‘Constantly varied, functional movements performed at High Intensity.’ Our aim is to improve your overall fitness levels by exposing you to as many different stimuli as possible. Each session is different but follows a similar 60 Minute structure. Every Class is delivered by one of our Certified CrossFit Trainers who are here to support you every step of the way and help you reach your full potential.

MORE THAN A JUST GYM, MAKE FITNESS A LIFESTYLE

We believe here at CrossFit Orpington that fitness should be available to everyone no matter their age or ability. The beauty of CrossFit is that the methodology can be applied and adapted for anyone and everyone. Our aim is to support you on your journey to reaching your health and fitness goals no matter where you are starting from. Whether you are an experienced gym goer or it’s your very first time entering a gym our team is here to guide you along the way to reaching your physical potential and making fitness part of your everyday. Get Started - <(This should link to Contact us page

MEET THE TEAM

About Me - Since starting CrossFit back in 2017, I developed a passion for challenging my mind and body in ways that I never thought of before. When I started coaching in 2018 this only grew when I could see first-hand how people’s physical and mental beings are transformed by the power of Fitness and community. I currently hold a CrossFit Level 2 and I looking forward to bringing my experience from the CrossFit world to CrossFit Orpington.

Favour Sulaiman CrossFit Level 2 Trainer

TRACK YOUR RESULTS WITH YOUR

PERSONAL PROGRESS PACK

THE PERSONAL PROGRESS PACK IS YOURS TO KEEP AT HOME AND IT’S THE PLACE WHERE YOU CAN CHART THE WEEKLY CHANGES TO YOUR BODY, YOUR FITNESS LEVEL AND VARIOUS OTHER TESTS THAT WE MEASURE.

Your trainer will give you your pack at your first visit and we would like you to complete it within a day or so of starting so we have an opening benchmark.

When you open the pack, you will see a battery of different tests for you to do.

We would like you to complete them weekly and if possible, at more or less the same time each week. It helps us evaluate your progress and trigger any changes we need to make to your programme.

When you open your pack on the left, at the top of the page we have a 3-minute step test that you can do at home.

HEART RATE TEST

Heart rate is an important key to our programmes.

If you can get a monitor to chart it accurately that’s great but if not then learn to take your own at the carotid artery on the neck.

As you get fitter you should expect that your heart rate will drop week by week when you do this step test.

After you have measured your cardio improvements, we would like you next to test your strength.

To do this we ask you to do press-ups to test your upper body fitness. You can do either half or full press ups but remember always use the same type in one minute. Please don’t mix them or your improvements won’t be so noticeable.

After the press ups do as many sit ups as you can in 1 minute. Again, as long as you use the same techniques each test, you will see clearly the progress you are making in the number of reps you can do.

STRENGTH TEST

Next, we have some flexibility tests and we will show you how to do the exercises and how we measure the results:

Flexibility is important to how your body functions and how you feel. We encourage you to make stretching a vital and regular part of your workout particularly if you suffer with any sort of arthritis or muscular issues.

BODY MEASUREMENT CHART

Weighing yourself on scales is very important to many of our members and we understand this but changes in your shape are the most accurate guide to the effectiveness of your programme.

The Body measurement chart is possibly the most important area on the chart, and we would like you to really focus on this.

Neck Arms & Shoulders Hip Flexor Lower Back Knees

FLEXIBILITY TESTS

Muscle is denser than bodyfat and because of this, you may initially weigh heavier while getting slimmer and more toned. If you weigh yourself and don’t measure yourself, this can be a surprise and de motivating.

Please measure yourself FIRST and you will be delighted with the results we get for you with in the first 6 weeks of your membership.

BODY WEIGHT CHART

If you are measuring in kilos, then put in the big box’s multiples of 5kg,

i.e If you’re in stones and pounds, then….

Once you have done the weight chart you can see your BMI chart. Next is the area of the card where we determine the Cardio intensity of your workouts.

Cardio is great for building heart strength, burning calories and making your lungs more efficient. Ideally you will have access to a pulse monitor. And we would strongly advise you to buy one sell you one or we can simply show you how to take your own pulse rate using the neck or the wrist.

If you haven’t got a monitor don’t worry. Here’s how we establish your training zone.

To get the most from your workout we need to ensure that your heart rate beats at a certain level throughout your workout. This level is based on your age and exercise history. This we call your training zone and it’s based on the American College of Sports Medicine guidelines, the world’s most eminent exercise organisation.

Firstly, we need you to recognise where you are on the “programme stage”. Most of you will be starting out so you will be in the Initial stage area week 1 so your required range will be 55-70 %of your heart rate maximum for the first 4 weeks of your plan and then 60 – 80 % for the 5th & 6th week.

For those fitter athletes, we suggest that you start at the Improvement stage with a 60 – 80 % range or for well-conditioned individuals use the 75-90% range.

HEART RATE CHART

Now we have your recommended training range we need to get your personalised heart rate numbers.

If you now look at the graph below you need to trace your finger along the horizontal axis until you find the nearest point to your current age.

For example, if I am 40-year-old.

From here trace your finger vertically until it meets the lowest number of your required range.

I’m using the 55% point as I’m new to exercise.

My low number for a 40-year-old will therefore be 99. Make a mental note of that number.

Now we need to get the higher-level number so continue to track your finger vertically until it reaches the 70 % line and note that number.

My training zone is therefore 99- 126 beat s per minute for the first 4 weeks and then for the next 2 weeks I will be training between 108 –and 144 beats per minute at the high end.

In another area of this site we will show you how this information is used on your session by session programme cards to make every workout super effective for you.

CALLING ALL YOGGIES!

It’s said that yoga dates as far back as 10,000 years in India. Since then, yoga has developed into many different styles and was introduced to Western countries around the end of the 1800s.

Yoga is perfect for athletes and sportsmen/sportswomen to help build flexibility, balance, and muscle.

With that being said, we offer Yoga classes for everyone aged 16+ throughout the week. These classes are fully inclusive on certain memberships with no additional cost however, if you wish to Pay As You Go you can do so by paying £10 per class.

IF YOU’RE AN AVID YOGGIE, YOU CAN PURCHASE OUR BLOCK OF 10 SESSIONS FOR A DISCOUNTED RATE OF £75!

GET STARTED

STRENGTH TRAINING FOR WOMEN

Get Fit, Lose Weight And Gain Strength...

and never forget you’re a woman.

Have your appeal, confidence and wellbeing taken an early shower because you’re unsure how to benefit from strength training?

Think Again

At HITIO Orpington, we’ve just the plan for you:

Valid during the first 42

new

STEP 1

Book a Personal Training Session with an expert Fitness For Less Personal Trainer. Valid during the first 42 days of your new membership. take advantage of an incredible new route to a stunning new you.

STEP 2

Why not try our Women with Weights programme.

THE BENEFITS OF WEIGHT TRAINING

for women and people of 40+ hugely outweigh those of cardiovascular exercise alone.

HERE ARE 10 GOOD REASONS WHY

Over the last 10 years, there’ve been serious arguments for the benefits of weight training – especially for women and people over 40.

Most women who exercise do cardiovascular exercises in the gym. Far fewer use resistance training that really challenges their bodies. So what’s the story?

Here are the gains and losses of resistance training with us – and all for your long-term benefit!

Team

01 You’ll Lose Body Fat

Studies have found that the average woman who strength-trains two or three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

As lean muscle increases, so does your resting metabolism. All day long you burn more calories. For each pound of muscle you gain, you’re likely to burn daily 35 to 50 more calories. And the losses can really add up.

02 You’ll Gain Strength without Bulk

Compared to men, women have 10 to 30 times fewer hormones that cause muscle hypertrophy.

This means you won’t get bigger from strength training. But do it right and you WILL develop beautifully healthy muscle tone and definition. Inour book, that’s a bonus.

03

You’ll Decrease Risk of Osteoporosis

Weight training can increase spinal bone mineral density by 13% in six months. In tandem with plenty of calcium in your diet – dairy, greens, tofu, broccoli, beans, etc –weights can be your best defence against osteoporosis.

04

You’ll Improve your Athletic Performance

Whatever your sport, from cycling to skiing, running to golf, strength training will improve your athletic ability, ramping up overall performance and decreasing injury risks.

05

You’ll be Physically Stronger

Increasing strength will make you far less dependent on others for help with daily living. Chores will be easier, and you’ll no longer be pushed to the max lifting kids, groceries and laundry.

Boosted maximum strength also means daily tasks and routine exercise are less likely to cause you injury. Even moderate weight training can increase a woman’s strength by 30 to 50%. And you should be able to develop your strength at the same rate as most men.

06

You’ll Reduce your Risk of Injury, Back Pain & Arthritis

Strength training not only builds more powerful muscle. It also develops stronger connective tissues and reinforces joints, helping prevent injury.

A recent 12-year study showed that strengthening lower back muscles eliminated or alleviated lower-back pain by 80%. Other studies have shown that weight training can ease the pain of osteoarthritis.

You’ll Reduce your Risk of Heart Disease

Weight training can improve your cardiovascular health in several ways, lowering ‘bad’ cholesterol and blood pressure while increasing ‘good’ cholesterol. Add cardiovascular exercise into the mix, and these benefits are maximised.

You’ll Reduce your Risk of Diabetes

Weight training can improve how the body processes sugar, which may reduce diabetic risks. With diabetes a growing problem for women and men, research shows that weight training can increase the body’s glucose utilisation 23% in just four months.

09

Weight Training Could Increase your Strength by 30-50%

You could improve your strength no matter your age. Even women in their 70s and 80s have built strength through weight training.

You’ll Fight Depression & Improve How You Feel About Yourself

10 weeks of strength training have provenly reduced clinical depression symptoms more successfully than psychological therapy. Women who strength-train often say their programme makes them feel more confident and capable – critical factors in fighting depression.

And The Conclusion?

If you want to be as healthy and as strong as you can possibly be later in life, adding resistance training to your exercise routine is a positive step.

Benefits include:

• Reducing the rate at which you lose muscle as you age

• Giving you more energy

• Making it easier to manage your weight by increasing lean body mass to raise metabolism

• Reducing symptoms of health conditions such as rheumatoid arthritis and fibromyalgia

• Lowering your levels of inflammation and pain

• Improving your glucose control

• Research also shows that resistance exercise helps improve your balance

Together, all of these benefits can help you stay healthier as you get older. They can also keep you more independent.

Finally, expert advice will help you to achieve these goals tailoring a bespoke exercise programme to you. Our Personal trainers serve as coaches, mentors, and workout partners. If you feel that you could benefit from having someone in any of these roles, then hiring a personal trainer may be the best move for you.

A Great Way to Keep Active!

So here’s the thing. If you’ve read this far we know you’re serious. Now I’d like to extend a PERSONAL INVITATION to you from us.

Contact us now and book a book a PT with weights with one of our.... specialist Personal Trainers.

RESERVE YOUR SPACE