MEMBER MAGAZINE October - December 2021
FITNESS SERVICES
ENQUIRIES
For exclusive Membership Offers check out our Fitness Services.
For Membership enquiries including statement queries, renewals, upgrades or cancellation: Email: LeisureMemberships@mottramhall.com
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FEEDBACK
WEBSITE
For Membership feedback regarding facilities or services:
For more information check out our Website.
Email: samantha.harland@mottramhall.com
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CONTENTS MESSAGE FROM THE MANAGER
Page 4
WHAT’S ON GUIDE
Page 5
FITNESS CLUB SPONSORSHIP SCHEME
Page 6-7
GAIT SCAN
Page 8
PT FORTNIGHT
Page 9-10
MEET YOUR PERSONAL TRAINERS
Page 11-12
TRY IT! FORTNIGHT
Page 13-14
KNOW YOUR NUMBERS
Page 15-16
WORKOUT CHALLENGE
Page 17-18
YOU CAN DO IT
Page 19-20
MEMBER CRUSADE - REFERRAL OFFER
Page 21-22
MEMBER EVENTS
Page 23-24
MYZONE
Page 25-26
YOUR MEMBER APP
Page 27
FITNESS SERVICES
Page 28-29
USEFUL INFORMATION
Page 30-35
CHAMPNEYS SPECIAL FREE REPORT: STRENGTH TRAINING FOR SENIORS
Page 36-41
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ITS TIME FOR CHANGE & TIME FOR YOU FIND YOUR FEEL GOOD AT YOUR CHAMPNEYS HEALTH CLUB OVER THE COMING MONTHS With summer come and gone and the cold winter and dark nights on the horizon, your Wellbeing & Fitness Team are ready to help you escape the winter blues. We have whole host of programmes, services and activities to help keep you active and motivated this Autumn/Winter. After months of uncertainty, it’s time to take back control and make every move count. Whether you are working out in the gym, hitting the trail and running through nature, or diving into the deep end, let us help you get back to making experiences to remember. Choose from personal training, classes, myzone challenges or any one of our 4-6-week wellbeing programmes…. Whatever your goal is it is our aim to help you find something you enjoy and get you doing a bit more exercise more often. Book a learn to clinic and learn how to incorporate TRX, foam rolling and vibrogym into your workouts. We are determined to do be the Club of choice for members who need that little bit more support or motivation and get confidence from the expertise of our resident fitness team. This quarterly newsletter will keep you up to date on all the latest news at the club, but don’t forget also to visit us at: www.fitness-services.mottram-hall.uk Read on and see what you can expect to experience in the next 12 weeks at your Club. Enjoy! Work hard but play hard! Kind Regards,
Samantha Harland Wellbeing and Fitness Manager
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WHAT’S ON GUIDE WHAT’S ON GUIDE October - December 2021 July - September 2021 January - March 2021
WHAT’S ON GUIDE October-December 2021
Lost the love of the exercise regime you're following? Like to sample something SpecialLet's package this fortnight only. Having personal can Special package offer, this fortnight only. Having a personal trainer can different? help offer, you get back your buzz! TRY IT afortnight istrainer coming! It'ssave your you a lot of atime, frustration and painnew in your journey toand achieve your health and save you lot and pain in your journey toto achieve chance to book onof totime, somefrustration fantastic programmes services recharge your health and goals. fitness goals. fitness your routine.
Monday11th 19thOctober July Monday -Sunday24th 1st August Sunday October
It’saGOvember! November is you cold,ait’s dark and at 5 o’clockand andpain it’s hard Having personal trainer can save of time, your It's GOvember! November is cold, it’slotdark andfrustration at 5 o’clock and it’sinhard toget get to motivated and after well-being andadvantage fitness. Letofus help to journey achieve your health andyour fitness goals. Take the next two to motivated andlook look after your well-being and fitness. Let usyou help keep you to keep motivated... weeks to book PT andmotivated... receive our bonus gifts.
Monday25th 2nd August Monday October -Sunday7th 15th August Sunday November
Workout Know Your Challenge Numbers
you getting everything youneed need from from your food? upup for your FREE Complete oureverything North v South Fitness Challenge over 4Sign weeks and get an Are Are you getting you your food? Sign for your Body 15-minute micronutrient M.O.T. Plus off anyM.O.T. prescribed, personalised Analysis checks and FREE 15-minute Plus receive 20% entry intoreceive a micronutrient Prize20% Draw. NHP nutritional supplement programme. off any prescribed,(See personalised NHP supplement programme. Fitness Team for more detailsnutritional - Terms & Conditions Apply)
Monday8th 16th August Monday November -Sunday21st 29thNovember August Sunday
Know Your Workout Numbers Challenge
Start the workout challenge between 22nd November and 5th December and The risks ofour being overweight or obese ourofhealth are not especially in this Join together and celebrate the exercise! Complete our entry Fitness complete Fitness Challenge overpower 4toweeks and receive annew, automatic into Challenges and anto automatic entry into a prize drawtotomake win a climate. Sign over up for4 aweeks body and get advice on how a prizecomposition draw winanalysis a Champneys Prize Champneys thethe necessary changes for health. PLUS winner will alsoPrize win a special gift. PLUS the winner will also win a special gift. (See Fitness Team for more details Terms & Conditions Apply) (See Fitness Team for more details - Terms & Conditions Apply)
Monday 22nd November -Sunday 12th Sunday 5th September December
You Can You CanDo DoItIt
Start believing and you WILL achieve! If you’ve ever felt unsure about what to do Join an activity in our You Can Doachieve! It fortnight today and discover how we can help Start and you WILL If you’ve ever felt then unsure about in the believing gym or have lacked confidence to try something new, these offerswhat may weight andlacked be in the best possible shape of your life!new, then to do inyou thelose gym or have confidence try something appeal to you. We’ve got youtocovered...
Monday 13th Monday 6th September December -Sunday 26th Sunday 19thSeptember December
Try It! P.TFortnight Fortnight
Try It PT Fortnight Fortnight
these offers may appeal to you. We’ve got you covered...
To enquire please see the following relevant pages To enquire please see the following relevant pages
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Monday 30th August
Run a Local Business or Trade? Advertise your company THROUGH US – and watch your business profile SOAR
Our Aim: • Getting Britain Fit & Healthy Again • Bringing your local community together
What your business can benefit from: • Get featured on a Special Online Portal accessed through the club website • Promoted through emails, online newsletters and sponsored fitness promotions • Huge exposure to your business for the local community
C O M P L E T E LY T U R N K E Y & B R A N D E D F O R Y O U A N D I T A L L A D D S U P TO A H I G H LY P R O F I TA B L E O P P O R T U N I T Y !
YES, I WANT TO PROMOTE MY BUSINESS
YO U R C LU B SPO N SO RS
MEMBER BENEFITS AT CHAMPNEYS Enjoy EXCLUSIVE Membership Benefits courtesy of your Club Business Sponsors
15% OFF WHEN BOOKING ANY TRANSPORT REQUIREMENTS QUOTE CODE: CHAMP21/22
CHAUFFEUR SERVICES Hello, my name is Andrew and I’m the owner of Manner Borne Chauffeur Services Ltd. August 25th 2020. I took over this company from its previous owner who started the company in 2001 in Cheshire and wanted to retire. We took over in the middle of a Pandemic that had a grip around the world and has caused much heartache and devastation to economies and families. Manner Borne sends its deepest sympathies to those that have been affected by Covid-19. Going forward Manner Borne will be working with the team at Champneys Mottram Hall for the next 12 months for all its members travel arrangements, this maybe a special treat to the Spa, maybe the transport for your business golf event or it might be the Wedding that’s being held at Mottram Hall or anywhere else. Manner Borne uses Mercedes Benz Vehicles, the Mercedes S Class Long wheelbase premium saloon car with privacy glass, full air con, lots of space for its occupants, especially if they have large wedding dresses, it’s a luxurious drive. We have the Mercedes V Class Xtra Long premium vehicle with full leather interior, air con and the rear seats are set up boardroom style and have the use of a table and seats for up to 7 people depending on the configuration. Then we also have the use of a Bentley Continental Flying Spur for those special occasions in stunning black with cream leather interior, full air con and its huge interior space. We have other options available as well so why not call or email us and ask the question and let us see what we can do. At Manner borne our main priority is you the customer so we will always try and go that extra mile to ensure that your trip, journey, occasion is meticulously dealt with and we will cater for everything that’s within our grasp.
WWW.MANNERBORNE.CO.UK
YO U R C LU B SPO N SO RS
DO YOU SUFFER FROM FOOT, KNEE OR BACK PAIN? BOOK YOUR FOOT & GAIT SCAN NOW!*
A comprehensive gait assessment allows your Wellbeing Coach to determine if your feet are having a negative impact on the way that you stand, walk, run and move especially if you have foot related problems such as knee, hip and back pain. The assessment includes a foot scan using the GaitScan Computerized Analysis. A report will be generated by the GaitScan software that your coach will review and recommend a treatment plan. Performance custom orthotics may be recommended as a non-invasive treatment of foot-related problems such as knee, hip, and back pain. They also may be helpful in treating bunions, corns, hammertoes, sore arches, plantar fasciitis, sore ankles, shin splints and more.
Sign up before the end of October to receive your complimentary Gait Scan *Limited availability. Service available subject to specific days and time.
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PT FORTNIGHT Monday 11th October - Sunday 24th October
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YOUnique PT AT CHAMPNEYS Get 5 Personal Training sessions for £200 INCLUDING: FREE Body Composition Analyssis, Pre & Post 5 Block + FREE Gait & Foot Scan You don't have to be a seasoned athlete or body builder to enjoy the benefits of a Personal Trainer. Personal Training benefits both the person who has never worked out as well as professional athletes. It all starts with a YOUnique PT screen.
WHAT WILL HAPPEN? No one should consider attempting any exercise programme without first being screened for how they move. Therefore Champneys movement screen focuses on fundamental movements with the number one goal of preventing injury. This session includes: • Health Review
• Movement Analysis
• Sweat Session
• Body Composition Analysis
The movement screen allows every one of our members to be tested in 7 fundamental movements including walking, squats, pushing and pulling. Any imbalances are highlighted and considered when programming specific exercises for that person. This is why a one size fits all approach does not work. With our tailor-made approach and your hard work, together we will create the best possible version of YOU. PLUS COMPLIMENTARY FOOT & GAIT SCAN ANALYSIS A comprehensive gait assessment allows your Personal Trainer to determine if your feet are having a negative impact on the way that you stand, walk, run and move especially if you have foot related problems such as knee, hip and back pain. The assessment will include a physical exam of your lower limbs followed by a GaitScan Computerized Analysis. A report will be generated by the GaitScan software that your trainer will review. So why not sign up for our Personal Training Fortnight promotion and receive a tailored plan with one of our YOUnique Personal Trainers.
Don’t miss out on your chance to get expert fitness supervision! Subject to availability. Limited offer. CLICK HERE TO REGISTER 10
MEET YOUR PERSONAL TRAINERS 11
Samantha I have been in the industry for over 10 years. My passion is to coach and mentor my clients on their health and fitness journey whilst achieving their goals. I will guide and motivate you to overcome your individual barriers and obstacles allowing you to reach your full potential. Qualifications: • • • •
• • • • •
Level 3 Exercise Referral Level 3 Personal Training Level 2 Fitness Instructor Les Mills; Body Balance/Body Combat/ Body Pump/SH’BAM/RPM
Fully Qualified Indoor Cycling Principles of Basic Nutrition YOUnique Personal Training Lifeguard/Pool Responder First Aid at Work
Jason I have been a fitness professional for 10 years and would love to share my knowledge and expertise with you. My aim is to fast track your progress, rapidly improve your health, facilitate a behavioural change and deliver results. Don't hesitate to get in touch if you'd like to achieve the body you've always wanted, begin your journey and unlock your potential. Qualifications: • • • •
Level 3 Personal Trainer Level 3 Principles of Nutrition Spin/Indoor Cycling Boxing/Boxercise
• • • •
Small Group/Circuits Fitness Pilates Fitness Aqua Kettlebells
Natasha I have a passion for the human body and how it works, fitness has become a major part of my life in the last decade. This has also helped to improve peoples lives in the simplest and most realistic way possible to help achieve their goals with health being at the forefront and to be happy with the process and the results they can achieve. I am currently studying osteopathy which helps encourage me to help my clients on the gym floor. Qualifications: • • • •
Level 2/Level 3 Personal Training Advanced personal training Level 3 Exercise Referral Level 3 Pool Responder
• Circuits • Indoor Cycling • Aqua
Nathan My passion is to help you to achieve your fitness goals. A large number of my clients have achieved phenomenal results which include weight loss, increased endurance, strength and rehabilitation from injury. From my sporting background and experience in the fitness industry plus my array of education, qualifications and skills you will be sure to achieve the transformation you want. Qualifications: • • • •
Level 3 Personal Trainer Level 3 Sports Science Level 3 Rehabilitation Fitness Pilates
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• Fitness Aqua • Spin/Indoor Cycling • Level 2 FA Football Coach
TRY IT! FORTNIGHT Monday 25th October - Sunday 7th November
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GOvember... November is cold, it’s dark and at 5 o’clock and it’s hard to get motivated and look after your well-being a nd fitness. Let us help you to keep motivated...
TRY IT! Fortnight is coming and YOU can be a part of it. It’s your chance to book on to our fantastic range of programmes and services to keep you exercising.
PURCHASE DURING ‘TRY IT FORTNIGHT’ & receive special offers on
• Vibrogym Sessions • Learn to Clinics • New Ski fitness programme • Spa Treatments (up to 50% off selected treatments) • Body Composition Test (Buy one get one another free to review your success) • Train with a friend and receive a discount for two
PLUS why not try our Weight Management Online Programme DropIt 21
Activities and programmes will: • Keep you motivated • Help you to learn new skills • Help to get rid of excess body fat • Help boost your metabolism • Help make you feel more energized
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LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE
LEARN MORE
KNOW YOUR NUMBERS Monday 8th November - Sunday 21st November
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ARE YOU GETTING EVERYTHING YOU NEED FROM YOUR FOOD? It’s thought that over ¾ of the UK adult population are achieving less than optimal vitamin & mineral levels through their diet. This could be affecting your health & well-being in many ways ranging from energy levels, mood, joint health, immune system and long term disease risk.
Book during the 8th-21st November for your free 15 minute micronutrient MOT via zoom with our Nutritionist PLUS receive 20% off any prescribed, personalised NHP nutritional supplement programme
CLICK HERE TO BOOK
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WORKOUT CHALLENGE Monday 22nd November - Sunday 5th December
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MYZONE CHALLENGE
Make It Count! Win a Champneys Hamper for Christmas!
Are you up for a challenge? Our next challenge is called ‘Make It Count.’ You must hit 1300 MEPs achieving the World Health Organization guidelines for physical activity to qualify for entry into the prize draw. TO ENTER, SIMPLY CLICK HERE. If you don’t currently have a Myzone belt, you still have time to join in the Myzone fun. Simply ask the Fitness Team for a demonstration and our latest offer. Join the Myzone Challenge and let’s celebrate every move and keep motivating each other to stay active. 18
YOU CAN DO IT Monday 6th December - Sunday 19th December
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BE THE BEST VERSION OF YOU IN 2022 Start believing and you WILL achieve! Visit the link below to get started. If you’ve ever felt unsure about what to do in the gym or have lacked confidence to try something new, then these offers may appeal to you. We’ve got you covered
WHAT’S ON OFFER? PURCHASE DURING ‘YOU CAN DO IT FORTNIGHT’ & receive special offers on
•N ew Transformation Programme Sign up in December for a free place! Coming soon • Weight Loss Programmes • Spa Treatments
LEARN MORE LEARN MORE
PLUS why not try our Weight Management Online Programme DropIt 21
Start believing and you WILL achieve! Visit the link below to get started
CLICK HERE FOR MORE INFORMATION ON THE TRANSFORMATION PROGRAMME
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LEARN MORE
MEMBER CRUSADE REFERRAL OFFER
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HERE’S A SPECIAL OPPORTUNITY EXCLUSIVE TO YOU AS A MEMBER OF CHAMPNEYS DO YOUR FRIENDS A BIG FAVOUR We’ve made it our quest to get more people fit and active. But we know your friends might not have yet thought about the commitment of a health club membership. So we’ve come up with this unique Refer a Friend opportunity where they can try before they buy. It means you can enjoy the great fun of training together.
Wednesday 3rd November in Mottram Hall at 3:00 pm, 5:00 pm, and 7:00 pm The agenda will be: • Meet and greet with refreshments • Seated introduction, meet some of the fitness team • Learn why Champneys is a great place to train, rest, and re-set • Learn about the best memberships options, how the joint memberships work, and save 50% off the joining fee if join on the day • Walk around tour of the fabulous facilities with the team • Returning to the refreshment room for Q&A Members can stay with their friends if they wish...... or just book them in and we will look after them for you. SO WHAT’S IN IT FOR ME YOU ASK You’ll be entered into a FREE Prize Draw for every friend you refer that signs up. Meal for two in the restaurant with a bottle of wine. Your friend will receive 50% off the joining fees if join on the day. All members will receive a free Champneys Gift from us *(when their friend has been a member for two months). WHAT TO DO NOW? HURRY... There will only be 10 spaces per time slot. So start spreading the good news! ACT QUICKLY AND START SHARING NOW!
BOOK HERE 3PM
BOOK HERE 5PM
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BOOK HERE 7PM
MEMBER EVENTS 23
DOG FRIENDLY WEEKEND WALKS
VIBRATION TRAINING
Due to the success of our summer walks, we would therefore like to invite you to join us for our Dog friendly walks as advertised on the activity schedule.
Vibration training causes small muscle contractions as a standing platform rapidly oscillates up and down only a few millimetres. The speed of the vibrations of the platform determines how fast the contractions corrections of your muscles change from side to side.
Where? Ask fitness desk for outside meeting point When? Sunday 1pm-1.45pm Who? With Fitness Team and bring your dogs!
LEARN MORE
Explore the local grounds with fellow members & friends. To book, please sign up via the Champneys Members App.
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MYZONE 25
INTRODUCING MYZONE - YOUR PERFECT WORKOUT PARTNER IS HERE! At Champneys Health Clubs we understand the importance of time and any time committed to a workout must be time well spent. We all want maximum results in the minimum time hence why the trainers at Champneys use Myzone:
WHAT IS MYZONE?
THE BENEFITS OF MYZONE:
Myzone is a wearable activity belt used to record your exercise effort (rather than fitness), so it doesn’t matter if you’ve been training for years, or are just dipping your toes into it. It’s based on your individual stats and is accurate (equiv. to an EKG at 99.4%). This means that it’s a level playing field for all (think of it as a golf handicap!) By using Myzone you will be encouraged to reach those activity levels that give you the results you want and be rewarded for it!
• You will be able to view your effort live in club on the Gym TV’s AND on your smartphone • You will be able to record ALL your activity (inside and outside of the club!) • You will receive email workout summaries • You will earn points, gain status rankings and get rewarded • You can enter challenges or set your own challenges • You can connect to 3rd party equipment for maximum versatility
If you are still not convinced then ask the Wellbeing Team to trial a demonstration belt for a few days.
OCTOBER LIMITED SPECIAL OFFER Purchase a Myzone belt in October for
JUST £50 AND SAVE £30!
CLICK HERE TO RESERVE
(Champneys Price £80.00, Amazon RRP £129.99)
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Your Members App Download your Champneys Members app to book your favourite class.
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INTRODUCING INTRODUCING
FITNESS FITNESSSERVICES SERVICES 28
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WELCOME TO YOUR FITNESS SERVICES WEBSITE! Have you ever wanted all your fitness needs all in one place, available to access from ANYWHERE?
Well now you can. As a valued member, you deserve to be treated to the very best programmes and advice your membership entitles you to. So that’s why we’ve set up a website for all your health & fitness needs.
Here you can book from our range of programmes at the club, whether it’s: • Personal Training • Exercise Clinics • Small Group Training • Re-Programme Sessions • Specialist 4-6 Week Programme • Member & Guest Events • And much more
Visit the link below to take a look around and feel free to ask us any questions you may have.
CLICK HERE TO VISIT YOUR FITNESS SERVICES
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LEARN TO CLINICS
LEARN TO... FOAM ROLL Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.
LEARN TO... VIBRATION TRAINING With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second.
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LEARN TO... TRX TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously.
FIND OUT MORE
LEARN TO... STRENGTHEN THE CORE
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LEARN TO USE... KETTLEBELLS
Strong core muscles make it easier to do most physical activities.... Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.
Revamp your workout and build strong and toned muscles with kettlebell training. The dynamic nature of the kettlebell will give you an all-in-one workout of a lifetime, combining both strength and cardio aspects.
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FITNESS PROGRAMMES LIMITED LIMITEDAVAILIBILITY AVAILIBILITY
WEIGHTS 4 WOMEN During the next 6 weeks we will aim to completely change your exercise routine, and give you the confidence to include weight training in your own exercise routine once the course is complete.
WEIGHT LOSS PROGRAMME
THE COME BACK PROGRAMME
The Champneys Specialist will advise you on the best methods to do this based on your body and your Body Composition test results.
Did the latest lockdown make you lose your way? Allow one of our expert trainers to help you through this 6 week body revamp programme.
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GET FIT IN 6 WEEKS - START UP PLAN
HIPS DON'T LIE PROGRAMME
Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.
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LIMITED AVAILIBILITY
Hips don't lie is a practical, easy-to-follow program you can use today to release your hip flexors for more strength, improve health and all day energy.
FIND OUT MORE
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FIND OUT MORE
SKI FIT PROGRAMME Make the most of your trip and ensure you are ski fit! Solid physical preparation can make the difference between you having an incredible skiing experience or an incredibly painful experience!
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USEFUL INFORMATION 32
MEMBERSHIP CARDS Please ensure that your membership card has been updated to the new barcoded card. In order to produce the card we require a photo ID. If we haven't already updated your card please go to the Wellbeing & Fitness Desk to have your photo taken this month. Unfortunately, we cannot issue new membership cards without a photo ID or allow you to use the Club.
SCANNING IN & OUT For health and safety reasons we require all members to scan in and out at the Wellbeing & Fitness Desk. Failure to do so may result in termination of membership.
MEMBERSHIP TIMES Please remember the club usage times apply to your membership type. It is important that you adhere to these, otherwise we will be forced to withdraw your membership.
GYM USE We advise that all members seek guidance from the Wellbeing Team before using any new or unfamiliar equipment. Please note the gym is unsupervised at various times of the day. If you are pregnant, have injuries and / or medical problems or have not used gym equipment before please contact a Wellbeing Coach prior to use. For health and safety reasons please ensure you are wearing suitable exercise clothing and trainers when using the Gym. Use of the Gym and equipment is at your own risk.
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CLASS INFORMATION BEFORE YOU LEAVE HOME • Don’t forget your kit • Towels are included so no need to bring one • Check you have your membership card to scan in on arrival • Book your class to ensure availability via the Champneys app. Members can book up to 6 days in advance
WHEN YOU ARRIVE • Come to the Wellbeing & Fitness Reception to say ‘hi’ and scan in • Let us know if you are new so we can guide you especially on class and gym advice • Take a locker band from reception • Get changed if you need to and then pop your belongings in a locker
DURING A CLASS • Let the instructor know if you are new to the class, have an injury or are pregnant, so they can give you extra attention • Listen out when told what equipment you need. • Work hard, enjoy and get sweaty... • Be respectful to each other
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AFTER CLASS • Ask the Instructor or team at the Wellbeing & Fitness Desk if you have any questions or would like any class recommendations. • Skip out the door. It’s compulsory!
ADDITIONAL ACTIVITIES Make use of the fantastic grounds that your club has to offer and play a game of tennis/ pickleball or go for a walk. We also offer swimming lessons whether you are looking to learn to swim, learn a new stroke or improve a current one. CLICK HERE FOR THE LATEST ACTIVITY SCHEDULE
TERMS & CONDITIONS Please click here to find your Clubs terms and conditions. CLICK HERE FOR MORE INFORMATION
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CHA MPNEY S SPEC IAL FR EE REPO RT
Strength Training for Seniors
Ageing is automatic, decaying is optional
Are you feeling the years? Are you often resigned to the sofa and slippers, convinced you’ve gone past the point where regular exercise and physical activity make any difference? THINK AGAIN!
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Why should over-40s consider resistance training? Our experts give you 12 good reasons:
Guess what? We’re a sedentary society. It’s clear an inactive lifestyle will lead to an increase in individuals body weight. According to stats, up to 80% of men and women in their 50s and older have too little muscle and too much fat. This is the slippery slope that can lead to obesity, osteoporosis, diabetes, high blood pressure, high blood cholesterol, heart disease, stroke, arthritis, low back pain and numerous types of cancer. Resistance is NOT futile Fortunately muscle loss is reversible. Studies reveal that, for all ages, resistance exercise significantly increase muscle mass and the rate of muscle loss nearly doubles after the fifth decade. So if you’re over 50, regular resistance exercise is vital.
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01
Rebuilding muscle
Dozens of studies prove that even a relatively brief programme of resistance exercise (20 to 40 minutes per session, two or three days a week) can rebuild muscle tissue in people between 50 and 90. Most of these programmes have led to a gain of three to four pounds of muscle after just a few months of strength training.
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Recharging metabolism
Resistance training has a dual impact on metabolic rate, increasing energy use during exercise and the following 3-day muscle recovery and rebuilding period.
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Reducing fat
Most people get fat as they age, even if their eating patterns stay the same. Fortunately the same strength-training studies that showed a 3 to 4lb increase in muscle also demonstrated a 3 to 4lb decrease in fat weight.
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Reducing resting blood pressure Hypertension is a major risk factor for cardiovascular disease. With so many adults suffering high blood pressure, it’s encouraging that numerous studies have shown big reductions in resting blood pressure readings after two more months of standard or circuit style strength training. 39
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Improving blood lipid profiles
Many adults have undesirable blood lipid levels, increasing the risks of heart disease. But regular strength training can result in favourable increases of 8 to 21% in HDL (good) cholesterol, favourable decreases of 13 to 23% in LDL (bad) cholesterol and favourable reductions of 11 to 18% in triglycerides.
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Enhancing postcoronary
For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means to attain and maintain desirable body weight; increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event.
Resisting diabetes
People with desirable body weights and moderate to high levels of muscular fitness has a very low risk of developing type 2 diabetes. Studies have shown significant improvements in insulin sensitivity and glycemic control after several weeks’ strength training.
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Increasing bone density Although muscle loss is closely associated with bone loss, strength training increases both muscle and bone mass – a good thing. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise. 40
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Decreasing physical discomfort
While a large percentage of people with lower-back pain can reduce discomfort by strengthening their lower-back muscles, resistance exercise has also proven helpful for people with arthritis and fibromyalgia.
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Enhancing mental health
There have been several studies on the psychological changes associated with regular resistance exercise, with serious improvements among adults and older adults in depression, physical self-concept, fatigue, revitalization, tranquility, tension, positive engagement and overall mood disturbance.
Revitalizing muscle cells
Circuit-style strength training characterised by short rests between successive exercises can increase mitochondrial content and capacity. With results so positive, researchers have concluded that resistance exercise can reverse specific ageing factors in muscle tissue.
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Reversing physical frailty Even people well past the age of 50 can benefit from sensible strength training. Reasonable resistance exercise can enable elderly adults to allowing them to walk or even cycle much more.
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