Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 15th October 2018

Monday 15th October 2018

Hi,

One of the biggest exercise myths is that a designated number of repetitions need to be performed in order to get specific results. For example, if you perform 1-3 reps of an exercise you are working on power, 3-5 is for strength, 8-12 is for building muscle, and 15+ is for endurance. As a personal trainer, I am often trying to debunk this myth.

This subject is explored later in our article: Why You Should Stop Counting Reps

We have 2 main membership options:

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Gym & Groups:

Are you bored of using the gym on your own?

Do you often feel like you don't know what you're doing?

Do you feel like you're not really getting anywhere?

Are you concerned about your health?

Do want to get in shape?

If you've fallen off the fitness wagon or if you are not getting the results you want from your current exercise or if you're confused by what you should and shouldn't be eating - then we can help.

With the Woodlands Gym & Groups, we'll show you exactly what to do to get fitter, learner and stronger.

What will you get from the Woodlands Gym & Groups membership?

We'll teach you how to lift and coach you through each carefully designed exercise workout.

We'll train you and educate you how to move and train more effectively. If you can't do full push ups then that's something we'll help you work on. If you struggle to lunge properly, we'll help you to work on these too.

Don't worry if you haven't done anything for a while - you have to start somewhere. We make sure each session is carefully structured to take account of all levels of fitness and experience.

Our group training sessions take the best elements from different training methodologies and combine them with specific exercises to strengthen your arms, legs and abs whilst burning fat. This means highly interactive and enjoyable training sessions that get results.

Your success will depend entirely upon your starting body fat percentage and how hard you work. You must follow our instruction on exercise, lifestyle & diet 100%. You must understand that you have a big part to play if you want the result you crave.

The results you achieve will be dependent upon many factors, including but not limited to: the time spent training with us; how hard you train; how disciplined you are with your diet and nutrition and your genetic and hormonal response to the training. We can design expert training programmes and motivate you during your sessions, but we can make no guarantee that you will all achieve the same results. Your dedication and hard work is essential for the results you attain.

The groups are mixed and are designed to be progressive, very effective and fun. This membership includes:

✔ 139 groups every month.
✔ Groups include HIIT, Kettlebells, Body Conditioning, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Gym & Groups membership prices:

Single: £32pm for 12 months, £34pm for 3 months and £36pm for 1 month.
Joint/Student: £30pm for 12 months, £32pm for 3 months and £34pm for 1 month.

Here is a list of our 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 & Groups membership.

Opening Hours:

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


I write these newsletters to educate you about the science behind nutrition and training and take all the confusion out of what to eat. I can help you to monitor and track your nutrition to make tweaks and changes so you can constantly get results.

We always want to know what you think of the Woodlands Fitness Centre - the gym, 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


Why You Should Stop Counting Reps

The biggest issue with adhering to strict repetition categories is that not all repetitions are created equal. There are drastic differences between leveraging the inertial properties of a mass to move it over a given distance versus attempting to minimize the inertial effects while moving a mass.

Think about somebody throwing a ball. In order for that person to get the ball to cover a certain distance, he does not have to be in contact with the ball the entire time it travels to wherever it lands. Essentially, he puts a large amount of force into the ball during the initial stages of the pitch. Then he releases the ball and there is no longer a challenge for his system to overcome in order to move the ball.

This same series of events can be seen by many gym-goers who focus on simply moving the weight in order to accomplish a magical number of repetitions instead of focusing on actually challenging their muscular system. We often think that flinging the weights around for a predetermined number of times is enough to get the results we want, but we forget that our body does not count reps, it just responds to the challenges and stresses placed upon it.

Another logical example of why the number of repetitions is not what causes our body to adapt is a "plank". How many reps of are ever performed? Zero? One? Either way, if we are bought into the idea that the number of reps determines the adaptation then we would have to also believe that planks, or any isometric exercises for that matter, are only useful for developing isometric strength.

So if the number of reps is not a determining factor, what is?

Time under tension. In other words, the duration of time you generate tension with the challenged muscles while performing an exercise. In fact, time under tension was what initially brought about the entire repetition scheme in the first place. The part that is often left out of the story, however, is the tempo or time taken to complete each stage of a repetition.

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. The most common tempos I use in my workout routines are 3-0-1-0 and 2-0-1-0. Not only are they very all-encompassing, but I use them to remind my clients that we should always be in control of our lifts. Even when training for maximal speed, you should still be under control. I also use 5-0-1-0, 4-0-1-0, and 1-0-1-0 tempos.

This is how many reps you would need to perform for 3 TUT goals (30, 50 and 70 seconds):

30 seconds / 1-0-1-0 = 15 reps
30 seconds / 2-0-1-0 = 10 reps
30 seconds / 3-0-1-0 = 8 reps
30 seconds / 4-0-1-0 = 6 reps
30 seconds / 5-0-1-0 = 5 reps

50 seconds / 1-0-1-0 = 25 reps
50 seconds / 2-0-1-0 = 17 reps
50 seconds / 3-0-1-0 = 12 reps
50 seconds / 4-0-1-0 = 10 reps
50 seconds / 5-0-1-0 = 8 reps

70 seconds / 1-0-1-0 = 35 reps
70 seconds / 2-0-1-0 = 23 reps
70 seconds / 3-0-1-0 = 18 reps
70 seconds / 4-0-1-0 = 14 reps
70 seconds / 5-0-1-0 = 12 reps

Without a pre-determined tempo and TUT goal, a seemingly effective means by which to strategically challenge the muscular system has turned into a new sport of just moving weights through space and time, with the emphasis being on repeatedly getting the weight from point A to point B.

I'm sure all of the above makes sense but if you have any questions please come and ask me.


Pork And Apple Meatloaf Recipe

Ingredients:

1½ lb. ground pork;
1½ cup. apples, peeled and grated;
1 small onion, minced;
1 tbsp. chilli powder;
1 tsp. ground cinnamon;
1 tsp. dry mustard;
7 slices bacon (or more);
Applesauce;
Sea salt and freshly ground black pepper;

Meatloaf preparation:

Preheat your oven to 350 F.

Line a baking sheet with parchment.

In a bowl, combine the meat, apples, onion, chilli powder, cinnamon, and season with salt and pepper to taste.

Shape the meat mixture into a loaf on the baking sheet.

Arrange the bacon across the top, and tighten underneath the meatloaf.

Place the loaf in the oven and bake for about 1 hour.

Set the oven to broil and broil for 3 to 5 minutes or until the bacon is crispy.

Serve the meatloaf with the applesauce.

Enjoy!


Useless Facts

Barbie's measurements, if she was life-size, would be 39-29-33.

There is a life size cardboard cutout of Julie Stone at the top of Mt Everest, left there by John Stone.

The human heart creates enough pressure to squirt blood 30ft.

The sentence "don't believe everything you read in the Useless Facts section of this newsletter" is the same backwards as it is forwards.

One third of all cancers are sun related.

When Heather Baker enters a room, she doesn't turn the lights on; she turns the dark off.

Theo Theodoulous's measurements, if he was life-size, would be 39-29-33.







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