Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th May 2018

Monday 21st May 2018

Hi,

Do you experiment with different training methods? The jury might still be out on the longevity of the current CrossFit craze, as it is claimed the quick and heavy lifting can be straining on your joints. But there are some workout

CrossFit workouts are typically short - 20 minutes or less - and they are intense, demanding all-out physical exertion. CrossFit combines bodyweight exercises, resistance training (including Olympic lifts), sprinting, rowing, skipping and more. The equipment used is basic: barbells, dumbbells, pull-up bars, kettlebells, medicine balls, and boxes/steps for box jumps. We have all of this equipment at Woodlands.

Crossfit workouts include EMOM and AMRAP. Virtually all training protocols - including those popularized by Crossfit - are created by manipulating the Acute Variables, which are important components that specify how each exercise is to be performed.

The Acute Variables determine the amount of stress placed on the body and ultimately what adaptations the body will incur. Your body will specifically adapt to demands placed upon it (known as principle of specificity). Acute variables applied during exercise program will dictate these demands and adaptations achieved. Collectively, acute variables are the foundation of program design.

This subject is explored later in our article: The Acute Variables.

We now offer Unlimited Personal Training for just £6.92 a week.

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to as many sessions as you like. Each session will be a proper personal training session.

Our Unlimited Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own.

Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

We have 2 main membership options:

Gym Only:

Single: £25pm for 12 months, £27pm for 3 months and £29pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Unlimited Personal Training membership :

This membership includes:

✔ 48 sessions available every week.
✔ Share the sessions with up to 5 other people.
✔ Come to as many sessions as you like.
✔ Each session will be identical to a 1-to-1 personal training session.
✔ No contract

Unlimited Personal Training prices (paid monthly):

Single: £33pm for 12 months, £35pm for 3 months and £37pm for 1 month.
Joint/Student: £30pm for 12 months, £32pm for 3 months and £34pm for 1 month.

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=12525

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

PT prices:

Here are a few examples of our most popular PT packages:

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

All sessions must be used within 4 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym & Unlimited Personal Training membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, group personal training, and anything else. Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

The Acute Variables

The Acute Variables determine the amount of stress placed on the body and - ultimately - what adaptations (strength, hypertrophy or stamina) the body will incur. Acute variables include repetitions, sets, intensity (% of 1 rep max), tempo, rest, volume and exercise selection.

Repetitions:

A repetition (or "Rep") is one complete movement of a single exercise. Most reps will involve three muscle actions: concentric, isometric, and eccentric. Each training phase requires specific number of reps to achieve these goals.

Sets:

A set is a group of consecutive repetitions. Generally speaking, you would perform less sets if you were doing higher reps at a lower intensity (endurance adaptations) and more sets when performing lower reps at a higher intensity (strength and power adaptations).

For muscular endurance and stabilization, 1 to 3 sets, 12 to 20 reps 50 to 70% 1RM. For Hypertrophy, 3 to 5 sets, 6 to 12 reps, 75 to 85% 1RM. For Maximal strength 4 to 6 sets, 1 to 5 reps, intensity of 85 to 100% 1RM. For Power adaptations 3 to 6 sets, 1 to 10 reps, 30 to 45% 1RM.

Training Intensity:

Training Intensity is an individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage.
Muscular endurance and stabilization: 50 to 70% 1RM
Hypertrophy: 75 to 85% 1RM
Maximal strength: 85 to 100% 1RM
Power: 30 to 45% 1RM

Repetition Tempo:

Repetition Tempo is the speed with which each rep is performed. This variable can be manipulated to achieve specific training objectives such as endurance, hypertrophy, strength, and power. You must select the appropriate tempo for your goal (slower tempo for endurance and faster tempo for power).

Rest Interval:

A rest interval is the time taken to recuperate between sets. Has a dramatic effect on the outcome of the training program.
Muscular endurance and stabilization 0 to 90 seconds rest.
Hypertrophy short rest periods between 0 and 60 seconds.
Maximal strength 3 to 5 min rest.
Power 3 to 5 min rest.

Training Volume:

Training Volume is the amount of physical training performed within a specified period. Extremely important to plan and control training volume to prevent overtraining. All training is cumulative. Training volume varies among individuals and is based on: training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress.

Training Frequency:

Training Frequency is the number of training sessions performed during a specified period (usually 1 week). There is considerable debate concerning the optimum number of training sessions per body part per week.

New gym users may begin training their entire body two times a week. Experienced bodybuilders with specific goal of hypertrophy may have training cycle in which they train with a split routine of six sessions per week, training each bodypart two times per week with larger volume per session.

Training Duration:

Training Duration is the length of time spent in one phase of training. Training duration is the total of the number of reps x tempo + rest intervals.

Long training sessions cause alterations in hormonal and immune system responses that can have negative impact on training program and raise risk of minor infections, especially upper respiratory system. Generally speaking, few people need to train for longer than 45 minutes. You can get a great workout in 30 minutes if you pull your finger out.

Exercise Selection:

Exercise Selection is the process of choosing appropriate exercises for a client's program. Exercises should be specific to the training goals.

Exercises can be broken down into three different types based on the number of joints used, movements performed, and adaptation desired:

Single joint (isolation) - focus on isolating one major muscle group or joint(bicep curls, triceps pushdowns, calf raises).

Multi-joint (compound) - Uses two or three joints (squats, lunges, step-ups, chest presses).

Total body - Include multiple joint movements (step-up balance to overhead press, squat to two arm press, barbell clean).

Chickpea fritters with courgette salad

Ingredients:

 400g can chickpea, drained and rinsed
 2 large eggs
 3 tbsp full-fat milk
 4 tbsp plain flour
 1 tsp baking powder
 1 bunch spring onions, ½ chopped, ½ sliced lengthways
 4 tsp harissa
 3 tbsp sunflower oil
 2 courgettes, thinly sliced
 200g pack feta cheese, crumbled
 Small bunch mint
 150ml pot natural yogurt, to serve

Method:

Blitz half the can of chickpeas in a food processor until smooth. With the motor running, add the eggs and milk, then sift in the flour and baking powder. Process until you have a lump-free batter. Fold in the whole chickpeas and chopped spring onions. Season and add half the harissa.

Heat half the oil and fry the courgettes in batches until golden; keep warm in a low oven. Heat a little more oil and cook 2 tbsp-portions of the fritter mix in batches for a couple of mins, until you see bubbles appear, then flip over and cook the other side until golden. Keep warm with the courgettes.

Toss together the courgettes, feta, mint and sliced spring onions. Divide between 4 plates and top each with 2 fritters and a dollop of yogurt swirled with the remaining harissa.

Useless Facts

It costs more to buy a new car today in the United States than it cost Christopher Columbus to equip and undertake three voyages to and from the New World.

Michael Allen doesn't get hay fever. Hay gets Michael Allen fever.

The plastic things on the end of shoelaces are called aglets.

Ninjas can dodge rain drops - but Dave Hubber can dodge air.

An eighteenth-century German named Matthew Birchinger, known as "the little man of Nuremberg," played four musical instruments including the bagpipes, was an expert calligrapher, and was the most famous stage magician of his day. He performed tricks with the cup and balls that have never been explained. Yet Birchinger had no hands, legs, or thighs, and was less than 29 inches tall.




The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk