THE BENCH P R E S S Volume 13
F EB R UA R Y - MA R C H
GROUP X HIGHLIGHT – BODY PUMP It’s no wonder that BodyPump is one of Ignite’s most popular classes; where else will you get a full-body workout, backed by motivating music, led by top-quality instructors – and all in a supportive group training environment with like-minded members? As well as being effective in increasing muscular strength and endurance, BodyPump also helps you develop efficiency in movement and muscle activation. X BodyPump classes use light-to-moderate weights with lots of repetition - you will perform between 800-1000 reps in a single class! Nothing is overlooked, so expect to work your entire body throughout the class as we target different muscle groups. The classes are suitable for everyone, at any level. We recommend beginners to start with really light weights, or even the bar itself, and slowly progress once they’ve have mastered the moves. Pump can be done a couple of days per week; however, we always suggest a day off between classes to give your muscles a chance to recover. If you’re pregnant, please make sure you get your doctor’s approval, and let your instructor know so they can keep an eye on you throughout the class.
STARTING OUT? To ensure you get the most out of your BodyPump class, make sure you attend one of our Beginner Technique classes scheduled this month: Sunday 11th 10.30am with Lisa Sunday 25th 10.30am with Lisa RSVP at the Service Desk
IMPROVE YOUR FITNESS FAST…
REACH OR MAINTAIN YOUR HEALTHY WEIGHT: Body-fat reduction or management, body shaping, and toning can all be achieved with the aid of a qualified Trainer who can provide you with the encouragement you need as you are being helped to set realistic goals and safe strategies to achieve them.
Once only for of the rich and famous, Personal Trainers are now accessible for everyone to help them make the most decisions for their lifestyle. Working with a personal trainer is one of the fastest, easiest and effective ways to improve your health and wellbeing, and they are used by people right around the world at all fitness, economic and age levels, as an investment in helping them achieve their personal goals. What can a Personal Trainer do for you?
IMPROVE YOUR OVERALL FITNESS:
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The primary reason people hire a Personal Trainer is to get professional assistance to improve strength, flexibility, endurance,
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posture, balance, coordination and cardiovascular health. A Trainer will monitor your progress as well as fine tune your program as you go along, and help you work off fitness plateaus.
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LEARN TO STICK TO IT: Sticking with well-intentioned plans is one of the biggest challenges exercisers face. Qualified Personal Trainers can provide motivation for developing a lifestyle that places a high priority on health and activity.
STOP WASTING TIME: Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve your weaknesses are efficient and effective.
FIND OUT THE RIGHT WAY TO WORK OUT: You will learn the correct way to use equipment, in addition to learning the form and technique for cardiovascular work and free-weight training. IGNITE hand picks its Personal Trainers. All trainers are fully qualified and have undergone additional in-house training to ensure they are up to date with the latest knowledge and devoted to working with you to reach your personal health and fitness goals.
ANGER HOW IT AFFECTS PEOPLE Anger is a powerful emotion. If it isn’t handled appropriately, it may have destructive results for both you and your loved ones. Uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self-harm. On the other hand, well managed anger can be a useful emotion that motivates you to make positive changes.
THE PHYSICAL EFFECTS Anger triggers the body’s ‘fight or flight’ response. Other emotions that trigger this response include fear, excitement and anxiety. The adrenal glands flood the body with stress hormones such as adrenaline and cortisol. The brain shunts blood away from the gut and towards the muscles, in preparation for physical exertion. Heart rate, blood pressure and respiration increase, the body temperature rises, and the skin perspires. The mind is sharpened and focused.
HEALTH PROBLEMS The constant flood of stress chemicals and associated metabolic changes that accompany recurrent unmanaged anger can eventually cause harm to many different systems of the body. Some of the short and long-term health problems that have been linked to unmanaged anger include:
and it also boosts production of moodregulating neurotransmitters in the brain, including endorphins and catecholamines. See an Ignite personal trainer to get you started on a healthy plan of exercise involving both resistance (weights) and cardio for best results.
· Headache ·D igestion problems, such as abdominal pain · Insomnia · Increased anxiety · Depression · High blood pressure · Skin problems, such as eczema · Heart attack and stroke
EXPRESSING ANGER IN HEALTHY WAYS Suggestions on how to express your anger in healthy ways include: · If you feel out of control, walk away from the situation temporarily, until you cool down
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· Recognise and accept the emotion as normal and part of life · Try to pinpoint the exact reasons why you feel angry. Once you have identified the problem, consider coming up with different strategies on how to remedy the situation · Do something physical, such as going for a run or playing sport – regular exercise is a great anger management tool
THE BENEFITS OF REGULAR EXERCISE IN MOOD MANAGEMENT People who are stressed are more likely to experience anger. Numerous worldwide studies have documented that regular exercise can improve mood and reduce stress levels. The effect may be twofold: physical exertion burns up stress chemicals,
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