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How Third Space is ready to help you get back in shape
easing back return to the gym exercise programme
Tim has put together a programme of ve exercises designed to help those returning to the gym get back into training without injury. He recommends lifting at a similar level to before lockdown, initially with fewer sets for a gentler start
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return making the
how Third Space has brought in a plethora of measures so members can safely enjoy all the benefits of training
by Jon Massey
Physical and mental health, whether there’s a pandemic on or not, are an essential component of one’s general wellbeing. Combine that with evidence from the Government that obesity puts people at greater risk both of serious illness and death from Covid-19 – nearly 8% of critically ill patients in intensive care units have been morbidly obese compared with 2.9% of the general population – and there’s arguably never been a better time to get in shape.
Off ering a comprehensive package, Third Space has spent a great deal of time ensuring its facilities are Covid-secure. Its
Canary Wharf branch, often hailed as the largest gym in western (urope, benefi ts both from the extensive deep-cleaning measures and management procedures the business estate has implemented and the plethora of strategies it’s introduced, enabling existing members and new joiners to train safely.
“It’s probably the most hygienic space in London right now,” said elite personal trainer Tim Hart.
“Essentially the reasons for getting exercise are the same as they were before lockdown.
Healthier people are better able to cope with disease but I think the pandemic has also revealed some other benefi ts of going to the gym.
“While you can train at home, it’s not at the same level. Here you’ve got all the equipment, the freedom and the space. Even putting a weight above your head can be an issue in some apartments. It’s knowing you can just go for a jog or jump into a Yoga class. Then there’s the social factor – the opportunity to see people you haven’t seen for a while and train with them.
“It also acts as a refresher. People can come at 7am, exercise and then prepare for work whether that’s in the offi ce or at home. It breaks up
Tim Hart, Third Space
the day. As soon as you leave your house, that’s it – you’re going to the gym and you will exercise. If you’re at home it’s easy to watch a bit of TV instead. People have also told me their commute has been absorbed into the day, working 8am-8pm or even longer. Going to the gym helps break up the day mentally and healthier people tend to have better concentration levels.
“The productivity boost after exercise is certainly one of the benefi ts we see ² people are more focused and less stressed.”
Third Space has introduced a booking system for both gym sessions and all classes so numbers can be easily controlled. Members are screened using thermal cameras when they arrive before they can gain access and both hand sanitiser and disinfectant wipes are plentiful.
“I can understand some people will be nervous,” said Tim. “I felt the same way when I fi rst came back. But Third Space in Canary Wharf is probably the most comfortable environment I’ve been in post-lockdown.
“The number of people coming into the club is monitored in contrast to say a supermarket.
“The amount of cleaning is unbelievable. While that’s the club’s responsibility, I’ve also seen the habits of members change.
“The biggest bane of everyone’s existence in a gym – not just for the staff ² is not putting weights away, but now I haven’t seen a single person leave them out. Everyone’s also cleaning equipment both before use as well as afterwards. The whole industry has really got on top of it and we’ve provided so many cleaning products you can’t walk more than a few metres without bumping into it.
“Training people as a PT hasn’t changed much – we’re just using verbal cues instead of the odd occasion where we’d have used physical touch. I haven’t had any trouble programming exercises at all.”
Tim, who has a background in sports nutrition, said people should not feel daunted in going to the gym for the fi rst time.
“We’re all in the same boat,” he said. “Everyone to some extent is worried about how they look to everyone else but nobody is really looking at anybody else. Once you’ve been a few times you fi nd that those worries fade. I fi nd the gym quite an introspective place. Everyone is there for the same reasons with the same motivations to get healthier and progress.”
For those returning after a break, Tim also had some advice.
“One of the things that people run the risk of when they’re training, coming back to the gym, is doing a little bit too much in the fi rst session, getting that incredible soreness and having to take a week off training immediately,µ he said.
“There’s no need to reduce the weight you lift when you return but consider dropping the number of sets so you get less volume for the fi rst week. <ou should feel you haven’t quite done enough to enable you to continue to train – something that’s challenging but that doesn’t leave you with crippling soreness.”
Details or how to join and the Covid-secure measures Third Space has put in place can be found online. Alternatively call 020 7970 0900 for more information.
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Sets of 10 reps that Tim suggests starting with, for exercises in your rst week back at the gym
Tim says going to the gym can result in improved productivity whether people are working at home or in the o ce
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Half-Kneeling Shoulder Press
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Bent Over Row
Tim says increasing exercise gradually is a good way to mitigate the risk of pain and injury
