Woodlands Fitness Centre

The Woodlands newsletter: Sunday 11th February 2024

Saturday 10th February 2024

Hello,

The Case for Movement Pattern-Based Workout Routines

In the ever-evolving world of fitness, a paradigm shift is occurring, steering away from the traditional body part-focused workout routines. Instead, an increasing number of fitness enthusiasts and experts are advocating for a more holistic approach by designing workout routines around fundamental movement patterns.

These patterns, including horizontal push, horizontal pull, vertical push, vertical pull, quad dominant, and hip/hamstring dominant movements, offer a comprehensive way to address functional strength and mobility.

1. Holistic Development:

Designing a workout routine based on movement patterns ensures a well-rounded and holistic approach to fitness. Rather than isolating specific muscle groups, this method promotes the integration of multiple muscle groups and joints, fostering overall strength and coordination.

The body functions as a connected system, and training movement patterns reflects this interconnectedness.

2. Functional Fitness:

Movement pattern-based workouts mimic real-world activities, promoting functional fitness. Whether it's pushing a heavy door, pulling an object toward you, or squatting down to lift something from the ground, these movements closely align with daily life activities. This functional approach enhances not only muscular strength but also the ability to perform everyday tasks efficiently.

3. Injury Prevention:

By focusing on movement patterns, individuals can reduce the risk of injuries. Traditional body part-centric routines may lead to muscle imbalances and overuse injuries. Movement pattern-based training addresses these issues by incorporating exercises that engage a variety of muscles, enhancing joint stability, and promoting a more balanced musculoskeletal system.

4. Time Efficiency:

Structured around fundamental movements, this approach often results in more time-efficient workouts. Instead of spending separate sessions targeting different muscle groups, individuals can streamline their routines, achieving a comprehensive workout in a shorter time. This proves especially beneficial for those with busy schedules.

5. Versatility in Programming:

Movement patterns provide a versatile framework for designing workout routines. Whether you're a beginner or an advanced athlete, these patterns can be adapted and progressed to suit various fitness levels. This versatility allows for continuous challenge and adaptation, preventing workout plateaus and keeping training interesting.

6. Increased Neuromuscular Adaptation:

Training movement patterns enhances neuromuscular adaptation, improving the communication between the nervous system and muscles. This heightened connection contributes to better coordination, agility, and proprioception - essential elements of overall fitness and athleticism.

The shift towards movement pattern-based workout routines represents the progressive approach to fitness we at WFC have adopted. By embracing the interconnected nature of the body's movements, our members can experience holistic development, reduce the risk of injuries, and optimise their time in the gym.

Whether you're aiming for functional fitness, injury prevention, or increased neuromuscular adaptation, designing your workout routine around movement patterns is a step towards a more comprehensive and effective fitness regimen.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more...






Gym Only membership:

Joint/Student (per month):

12 months: £24
3 months: £27
1 month: £30

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price.

The Gym & Classes Membership includes:

✔Access to 31 weekly sessions.
✔Classes limited to 8 participants for focused attention.
✔Unlimited gym access.
✔Expert advice on setting calorie targets.
✔Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Classes are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

WFC classes are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices:

Joint/Student:

12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers


2 x 45membership:

This membership includes:

✔ 2 x 45 minute PT sessions per month (worth £24 each)
✔Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.


Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (Non-Members):

30 minutes:

3 sessions per week: £15.00
2 sessions per week: £16.50
1 sessions per week: £20.50

45 minutes:

3 sessions per week: £19.75
2 sessions per week: £21.25
1 sessions per week: £25.25

60 minutes:

3 sessions per week: £25.50
2 sessions per week: £26.75
1 sessions per week: £31.00

Please note

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Price per session (Members):

30 minutes:

3 sessions per week: £12.75
2 sessions per week: £13.00
1 session per week: £13.25

45 minutes:

3 sessions per week: £17.50
2 sessions per week: £17.75
1 session per week: £18.00

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.25
1 session per week: £23.50

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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.


Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
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.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW


Unveiling the Benefits of Low-Load High Volume Resistance Exercise: Insights from Burd et al. (2010)

In the pursuit of optimal muscle growth, the age-old debate between high-load, low-volume resistance exercise and its low-load, high-volume counterpart has intrigued fitness enthusiasts and researchers alike.

The study conducted by Burd NA et al. in 2010, titled "Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men," sheds light on this ongoing discourse.

Study Overview:

Published in PLoS One, the study aimed to investigate the impact of resistance exercise variables, specifically load and volume, on muscle protein synthesis in young men. The researchers conducted a meticulous examination, comparing low-load high-volume resistance exercise against its high-load low-volume counterpart.

Methodology:

Burd and his team enlisted young male participants, subjecting them to both low-load high-volume and high-load low-volume resistance exercise regimens. Muscle biopsies and sophisticated protein synthesis measurement techniques were employed to gauge the physiological responses.

Key Findings:

Surprisingly, the results unveiled a compelling narrative favouring low-load high-volume resistance exercise. The study indicated that this approach stimulated muscle protein synthesis to a greater extent compared to its high-load low-volume counterpart. The implications of these findings challenge traditional assumptions regarding the necessity of heavy lifting for optimal muscle gains.

Mechanisms Behind the Findings:
The study delves into potential mechanisms contributing to the observed differences. It suggests that the increased time under tension during low-load high-volume exercises may play a crucial role in triggering enhanced muscle protein synthesis. Additionally, the metabolic stress induced by prolonged sets with lighter weights might contribute to the observed benefits.

Practical Implications:

These findings hold significant implications for individuals, especially those with preferences or limitations that steer them away from heavy lifting. Incorporating low-load high-volume resistance exercise into training routines could be a viable strategy for maximizing muscle protein synthesis and, consequently, muscle growth.

Considerations and Future Research:
While this study offers valuable insights, it is essential to acknowledge its limitations and the need for further research. Future investigations could explore the applicability of these findings across diverse populations, including older individuals and athletes with different training backgrounds.

In conclusion, Burd et al.'s study challenges conventional wisdom surrounding resistance exercise, highlighting the potential advantages of low-load high-volume training for muscle protein synthesis.

As fitness enthusiasts continue to refine their workout routines, this research provides a thought-provoking perspective on optimising muscle growth through tailored resistance exercise strategies.

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


Exploring Plant-Based Powerhouses: A Guide to High-Protein Foods and Their Amino Acid Profiles

As more individuals embrace plant-based lifestyles, the quest for high-protein plant foods has become increasingly important.

Contrary to the misconception that plant-based diets lack protein, numerous plant sources offer robust protein content along with a diverse array of essential amino acids. In this article, we'll explore some of the top plant-based foods high in protein and delve into their amino acid profiles.

1. Quinoa:

Quinoa stands out as a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This ancient grain is not only versatile but also boasts a protein content comparable to animal sources.

2. Lentils:

Lentils are a protein-packed powerhouse, rich in fibre and various essential amino acids. They are particularly abundant in lysine, an amino acid often limited in other plant sources.

3. Chickpeas:

Chickpeas, also known as garbanzo beans, are renowned for their protein content. They are a fantastic source of amino acids like leucine, isoleucine, and valine, which are crucial for muscle development and repair.

4. Tofu:

Derived from soybeans, tofu is a versatile and protein-rich option for plant-based diets. It contains all essential amino acids, making it a valuable addition to meals for those seeking a complete protein source.

5. Edamame:

Edamame, young soybeans, are not only a delicious snack but also a protein-packed option. They provide a good balance of essential amino acids, promoting overall health and well-being.

6. Hemp Seeds:

Hemp seeds are a nutritional powerhouse, offering an impressive protein profile along with omega-3 and omega-6 fatty acids. They are rich in arginine, an amino acid associated with various health benefits.

7. Chia Seeds:

Despite their small size, chia seeds are packed with protein and essential amino acids. They are particularly high in tryptophan, which plays a role in serotonin production and mood regulation.

8. Spirulina:

Spirulina is a blue-green algae that serves as a concentrated protein source. It contains all essential amino acids and is prized for its nutritional density, providing an array of vitamins, minerals, and antioxidants.

In conclusion,

Plant-based diets can be nutritionally complete and rich in protein when incorporating a variety of protein sources. By understanding the amino acid profiles of different plant foods, individuals can ensure they meet their nutritional needs while embracing a sustainable and health-conscious lifestyle.

Whether you're a seasoned plant-based enthusiast or simply looking to incorporate more plant proteins into your diet, the diverse options available make it easier than ever to thrive on a plant-based journey.

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


Recipe of the week: Steak & shrimp spicy wonton noodle soup

Ingredients:

8-10 wonton wrappers
1/2 pound (225g) sirloin steak, thinly sliced
1/2 pound (225g) shrimp, peeled and deveined
4 cups beef or chicken broth
2 cups water
2 cloves garlic, minced
1 tablespoon ginger, grated
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 tablespoon sesame oil
1 teaspoon chili oil (adjust to taste for spice)
1 cup bok choy, chopped
2 green onions, sliced
4 oz (115g) thin egg noodles

Instructions:

1. In a bowl, mix together sliced steak and shrimp. Season with soy sauce, oyster sauce, minced garlic, and grated ginger. Let it marinate for about 15-20 minutes.
2. Lay out the wonton wrappers and place a small amount of the marinated steak and shrimp mixture in the centre of each wrapper. Fold and seal the edges to form wontons.
3. In a large pot, bring the broth and water to a boil. Add sesame oil and chili oil.
4. Gently drop the wontons into the boiling broth and cook for about 4-5 minutes until they float to the surface.
5. Add the sliced bok choy, green onions, and thin egg noodles to the pot. Cook for an additional 3-4 minutes until the noodles are tender.
6. Adjust seasoning if needed and serve hot.

Enjoy your steak and shrimp spicy wonton noodle soup!


Exercise of the week: The Kossac squat

The Kossac squat, also known as the lateral lunge or side lunge, is an effective exercise that offers several benefits. Here are some of its advantages:

1. Targets multiple muscle groups: The Kossac squat primarily works the muscles of the lower body, including the quadriceps, hamstrings, glutes, adductors, and abductors. It also engages the core muscles for stability.

2. Enhances lower body strength: By incorporating a wide lateral movement, the Kossac squat helps to strengthen the muscles involved in lateral motion, which can improve overall lower body strength and stability.

3. Improves flexibility and mobility: This exercise requires a good range of motion in the hip joint, which can help improve flexibility and mobility in the lower body.

4. Functional movement pattern: The Kossac squat mimics movements used in various sports and everyday activities, such as walking, running, and changing directions quickly. By training these movement patterns, you can enhance your athletic performance and functional abilities.

To perform a Kossac squat:

1. Start by standing with your feet shoulder-width apart, keeping your chest up and core engaged.

2. Take a wide step to the side with your right foot, keeping it flat on the ground while maintaining a slight bend in your left knee.

3. Push your hips back and lower your body towards the right side, bending your right knee while keeping your left leg straight.

4. Keep your chest up and maintain a neutral spine throughout the movement.

5. Push through your right foot to return to the starting position.

6. Repeat the movement on the opposite side by stepping to the left and bending your left knee.

It's important to maintain proper form and start with lighter weights or bodyweight before progressing to heavier loads. As with any exercise, consult with a fitness professional to ensure it is suitable for your individual needs and abilities.

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


Things to consider

Include active stretching in your warm-up routine:

A dynamic and effective warm-up is crucial for preparing your body for the demands of a workout, and active stretching plays a key role in this process. Incorporating dynamic stretches, such as leg swings or arm circles, helps increase blood flow to muscles, improve flexibility, and enhance joint mobility.

Active stretching primes your body for the specific movements you'll engage in during your workout, reducing the risk of injuries and improving overall performance. Make dynamic stretching an integral part of your warm-up routine to optimise muscle function and ensure a more productive and injury-resistant exercise session.

Stay Away from Diet Pills:

Be cautious of diet pills and supplements that claim to promote weight loss. Many of these products lack scientific evidence and can have adverse side effects.

Utilise different grips on pull-up and row variations:

Diversifying your grip in pull-up and row variations is an effective way to target various muscle groups and enhance overall upper body strength. Experiment with overhand (pronated), underhand (supinated), and neutral (palms facing each other) grips to engage different parts of your back, biceps, and forearms.

This variation not only prevents muscle imbalances but also provides a more comprehensive stimulus for muscle growth. Incorporating different grips into your routine adds versatility to your workouts, ensuring a well-rounded development of your upper body muscles.

Consult a Registered Dietitian:

If you're struggling with weight loss, consider seeking the expertise of a registered dietitian. They can create a personalised eating plan tailored to your needs.

Use proper footwear for different types of workouts:

Choosing the right footwear is crucial for both comfort and performance during different types of workouts. Running shoes offer cushioning and support for cardio activities, while cross-training shoes provide stability for varied exercises.

Weightlifting shoes with a firm sole are ideal for lifting heavy weights, enhancing stability and promoting proper form. Tailoring your footwear to the specific demands of each workout minimises the risk of injuries, improves biomechanics, and optimises your overall training experience.

Invest in appropriate shoes for your chosen activities to ensure a safe and effective workout.

Limit Sugary Desserts:

Reducing your consumption of sugary desserts like cakes, cookies, and ice cream can significantly impact your calorie intake and support your weight loss goals.

Include time under tension in your workouts:

Manipulating time under tension (TUT) during exercises is a valuable technique for stimulating muscle growth and strength development. By controlling the tempo of your repetitions—such as slowing down the lowering phase or adding pauses—you increase the duration that muscles are under stress.

This prolonged tension enhances muscle fibre recruitment and metabolic stress, both contributing to hypertrophy. Incorporate TUT variations into your workouts for specific exercises, such as squats or bicep curls, to add a layer of intensity and promote continuous progress in your muscle-building journey.

Practice Portion Awareness:

Being aware of portion sizes is crucial. Use visual cues, like your hand or measuring cups, to estimate appropriate portions for different food groups.


Useless Facts

When the University of Nebraska Cornhuskers play football at home, the stadium becomes the state's third largest city.

Time waits for no man. Unless that man is Steve Pursglove.

The characters Bert and Ernie on Sesame Street were named after Bert the cop and Ernie the taxi driver in Frank Capra's "Its A Wonderful Life."

A dragonfly has a lifespan of 24 hours.

If you spell Pete Spencer in Scrabble, you win. Forever.

A dime has 118 ridges around the edge.


Previous newsletters:

The Woodlands newsletter: Sunday 4th February 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34010

The Woodlands newsletter: Sunday 28th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33968

The Woodlands newsletter: Sunday 21st January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33950

The Woodlands newsletter: Sunday 14th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33812

The Woodlands newsletter: Sunday 6th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33781





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