Sherborne New Member Mag

Welcome to Sherborne

Dear New Members,

A warm and enthusiastic welcome to Sherborne Sports Centre! We are absolutely delighted to have you join our vibrant community of fitness enthusiasts and active individuals.

At Sherborne Sports Centre, we are committed to providing you with an exceptional experience that goes beyond just a workout. Our mission is to offer a fantastic service that caters to your fitness goals while ensuring you enjoy every moment of your visits. Whether you're here to sweat it out, unwind, or discover new activities, we've got you covered.

Your decision to become a part of our centre signifies not only your dedication to your own well-being but also your trust in us to support you on your fitness journey We take this responsibility seriously and will work tirelessly to meet and exceed your expectations

From state-of-the-art facilities to a diverse range of activities, we have created an environment that promotes growth, positivity, and health. Our team of experienced trainers and staff are here to guide you, inspire you, and make your time with us enjoyable Feel free to ask questions, seek advice, and share your experiences - we're all in this together.

As you explore our centre and engage in various activities, we hope you discover the joy of pursuing fitness in a way that resonates with you Your goals are our goals, and we are dedicated to helping you achieve them.

Once again, welcome to the Sherborne Sports Centre family Here's to countless moments of achievement, camaraderie, and personal growth We can't wait to see you thrive and enjoy the many offerings we have in store for you.

If you have any questions or need assistance, please don't hesitate to reach out to our friendly staff Let's make every visit a step towards a healthier and happier you!

Yours in Fitness,

James Cattigan Sports Centre Manager

Well that’s the hard bit done! You’ve joined!

What happens at your first programme session?

As a new member you are entitled to a Gym Induction in the first 6 weeks of your membership. Let’s roll forward to this because we want you to know exactly how we handle that session. 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 for the day who will be up to speed with your background history and your programme.

They will show you where to go to change and arrange to meet you when you’re ready. 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.

They will present you with your very own Personal Progress Pack which is a 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 heart rate, and how you can gauge precisely the intensity of your workouts using some highly effective scientific principles.

They will show you the exercises that we have selected for you, why they are right for you and set the correct personalised intensity for the programme they will be devising 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 type of training speeds the metabolic rate, so calories are burned quicker – the secret of weight management We will prescribe you a programme comprising several repetitions on a piece of 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 of times, before you tire completely 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 settled in

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

And what’s more If you need more than this then that’s fine too and we are happy to oblige

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.

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 con dence 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:

Low-Intensity Cardio

Moderate-Intensity Cardio

High-Intensity Cardio

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.

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.

(Recommendations from the American College of Sports Medicine)

Guide to a healthy & effective resistance training programme

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 1030 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

Special personal training offer

Get 4 one-hour sessions of Expert, Motivational Personal Training and receive 25% off.

Valid for the first 42 days 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.

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 or someone else will…

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

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 key to our programmes and we put a lot of store by it

If you can get a monitor to chart it accurately that’s great but if not than 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.

Flexibility Tests

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

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.

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