Woodlands Fitness Centre

The Woodlands newsletter: Monday 3rd August 2020

Monday 3rd August 2020

Hi,

Having spoken to a lot of our Group PT and classes members, a significant number are not yet ready to train inside. We understand the concern, particular if you have loved ones who are still shielding.

For this reason, I have been busily reconfiguring our Group PT and HIIT sessions to work well outside.

We're very lucky to have a lot of outside space that's perfect for group exercise sessions.

Makes sense. If it's a lovely day why would you want to stay inside an industrial unit?

Having been delivering hundreds of HIIT and bodyweight classes through Zoom over the last 4 months, I have renewed my love for this training method.

I've always preferred HIIT to steady state cardio. For obvious, scientifically backed reasons,

A cross trainer can work as cardio - but are they as effective and safe as the non-machine alternatives though?

No.

Perform anything unrestricted that uses plenty of movement throughout the body. I suggest sprints, burpees, mountain climbers, jumps and other HIIT exercises.

I also recommend slowing yourself down with weight by using a sled or vest. This makes these choices safer and gives you another way to progress beyond speed.

Just be careful that the impact forces do not grow excessive. And make sure you rest between sessions as needed.

Consider walking or brief jogs between these workouts. This will speed your recovery, help you to handle stress better, and give other health benefits beyond peak fitness.

Stick with HIIT and ignore the cardio machines.

Why?

Because HIIT is better than steady-state cardio.

Whether your goal is to lose weight or get fit, cardio is an essential component to your workout program.

Cardio is where you burn the most calories at one time - and cardio workouts strengthen your heart, lungs, and the muscles you're working.

Once upon a time, steady-state training was the norm and many people are still imprisoned by this antiquated notion. You'd head outside or hit the treadmill for a walk or run, and stay at about the same moderate intensity throughout the workout. Mind numbing.

In recent years, that has changed. High-intensity interval training (HIIT) is now popular. These workouts involve changing intensity—working harder for certain intervals—throughout the workout.

These shorter, more intense workouts can give you more results in less time. And they're much more fun. If you're not convinced, just ask us to give you a 30 minute, 1-to-1 HIIT session. Inside or outside, it's your choice.

So what are the benefits of HIIT:

HIIT helps build endurance:

High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise.

The Journal of Physiology posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.

HIIT burns calories and fat in a shorter period of time:

HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.

Effective energy use:

HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body's energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively.

HIIT boosts metabolism:

The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.

HIIT urn calories and fat hours after you leave the gym:

When participating in such high intensity workouts your body's repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.

No equipment necessary:

HIIT workouts are extremely cost-efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilise your own body weight - so any workout that gets your heart rate up quickly such as plyometrics, high knees, and jumping jacks can be implemented into a HIIT workout.

In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.

Lose fat and not muscle:

Steady cardio is often associated with losing muscle. HIIT workouts, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.

Choose your own workouts:

The great thing about High Intensity Interval Training is that you don't have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout.

You can air bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.

HIIT is good for heart health:

They say that extreme training helps build extreme results. It's hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster.

With interval training it's easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.

HIIT is challenging:

And who doesn't like a challenge?

HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results.

You are constantly pushing yourself out of your comfort zone, therefore, you can never get bored with your workout!

Here is a list of our group training sessions:

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

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.


PT offer of the week:

8 x 45 minute PT sessions only £144 (£112 for Woodlands members)

Normal price £176

SAVE £32

Including:

4 weeks GROUP PT membership.
4 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT 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.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym, group personal training & classes 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

We always want to know what you think of the Woodlands Fitness Centre - the gym, prices, personal training, group personal training, and anything else.

If we all abide by the rules the Government will be able to relax these restrictions - and will be hopefully be back to normal.

Stay in touch with us on socials and we will keep you updated.

For any further information please email: woodlandsfitness@yahoo.co.uk.

Yours in fitness,

Giles


The vegan diet reduces heart disease risk

The vegan diet has been associated with several potential health benefits.

People following vegan diets seem to be at a significantly lower risk of developing heart disease.

This may be partly attributed to a reduced intake of saturated fats and cholesterol and a higher intake of fiber and various plant compounds.

Traditionally, vegans tend to have lower blood pressure and levels of total and LDL (bad) cholesterol than the general population.

Moreover, the vegan bodybuilding diet is high in fruits and vegetables, which contain a good amount of dietary fiber. High fiber intake has been associated with a lower incidence of stroke and heart disease.

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


How do you recover from strenuous exercise?

Exercise is good for you! We know this, right? But have you ever stopped to ask yourself why? Don't just take my word for it.

The short answer is that exercise hurts your body, prompting a reaction.

When you go for a run, lift weights, or play football, any discomfort is like a clarion call to the body, telling it that it needs to be better equipped to deal with the situation.

The response - it becomes stronger, bigger, or more efficient - is why we exercise.

This process is natural and normal, but it's easy to disrupt it with too much exercise. We constantly walk a tight rope between adequate stimulation leading to progression, and a lack of recovery which can lead to overtraining.

The perils of overtraining are numerous. Not only can it undo all the hard work you put in down the gym, but it can also leave you a husk of the man you were: lethargic, unable to sleep, iritable and without sex drive.

What's more, the disruption it causes to your body's systems can actually lead to weight gain - ironic, but definitely not funny.

I find it useful in both my own training and that of my clients to plan for recovery as seriously as I plan the workouts.

The next few newsletters will feature some steps you can take to facilitate speedy and complete recovery from your exercise efforts.

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


Exercise of the week: Goblet Squat

The goblet squat is a lower-body exercise that increases strength throughout the legs.

Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip mobility.

Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest.

Keeping your back straight, squat down until the crease of your hip drops below the knee and the tops of your thighs are at least parallel to the floor.

Extend your hips and knees to return to the starting position.

Do not let your knees cave inward toward each other.

Keep your chest up and your back flat throughout the movement.

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


Slow cooker enchilada quinoa

Ingredients:

1 cup uncooked quinoa, rinsed
1/2 cup water
1 small onion, diced
2 cloves garlic, minced
1 red pepper, seeds removed, diced
2 (15 oz) cans black beans, rinsed and drained
2 (10 oz) cans mild red enchilada sauce (you can make this very easily!)
1 (15 oz) can diced tomatoes
1 (4.5 oz) can Old El Paso chopped green chiles
1 cup corn frozen kernels
Juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
Salt and black pepper, to taste
1 1/2 cups shredded Mexican cheese

Optional toppings:

Sliced green onions, avocado, diced tomatoes, sour cream, cilantro, and lime wedges

Directions:

Combine the quinoa, water, onion, garlic, red pepper, black beans, enchilada sauce, diced tomatoes, green chiles, corn, lime juice, cumin, chile powder, and cilantro in a slow cooker. Stir to combine.

Season with salt and pepper, to taste. Cover and cook on high for 3 hours or on low for 6 hours, or until the liquid is absorbed and quinoa is cooked.

Remove the lid and stir the casserole.

Taste and adjust seasoning if necessary.

Stir in the half the cheese and sprinkle the other half on top.

Put the lid back on and cook until the cheese melts, about 15 minutes.

Serve warm with desired toppings.

Enjoy!


Useless Facts

In Disney's Fantasia, the Sorcerer's name is "Yensid" (Disney backwards.)

In The Empire Strikes Back there is a potato hidden in the asteroid field

Walt Disney holds the world record for the most Academy Awards won by one person, he has won twenty statuettes, and twelve other plaques and certificates

James Bond's car had three different license plates in Goldfinger

Canada makes up 6.67 percent of the Earth's land area






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