Woodlands Fitness Centre

The Woodlands December 2013 Newsletter

Tuesday 3rd December 2013

What's New?

I'm releasing our December newsletter a little earlier than normal as we're launching a new class timetable with new instructors and new classes. Some of the classes will need some explanation.

I explained in last month's newsletter that classes are now my priority for the club. I didn't think anybody would believe me the first time so I'll say it again! Let's be honest - the previous timetable was boring! So we're spicing things up a bit. As of Wednesday 4th December, we're now changing the way we do things. This means a much broader array of classes.

Instead of revolving the classes and the class timetable around our instructors - which is how it's always been done here - we're mostly using freelance class instructors to teach the classes. This way we can be much more flexible and react more effectively to wants of the members.

Let me stress that the new timetable is NOT the finished product - we expect there to be some tweaking in relation to feedback from members. This feedback will help us deliver the best class line up the club has ever had. I have no personal preference - I just want a timetable full of busy and popular classes.

It has been pointed out that there's a lot of Zumba - but JT (Jackie Thefaut) can teach other classes and she's prepared to be flexible. Jackie teaches a Zumba variant called "Zumba & Tone", which is effectively the Body Conditioning class but with a Zumba warm up.

Our very own Jack Critchlow, Rowsley's leading sports masseur, will be teaching some classes. As well as being a sports masseur, Jack is a Level 2 & 3 qualified gym instructor and personal trainer and is qualified to teach group exercise classes. He has devised a class called "HIIT Blast", which is based on Tabata, which Metafit and TwentyFour are based on.

HIIT Blast, like Metafit and TwentyFour, combines traditional bodyweight exercises with the latest high intensity interval training (HIIT) and Tabata techniques. It works on the premise that in order to burn fat, you also need to boost your resting metabolism. HIIT Blast alternates periods of short, intense aerobic exercise with less-intense recovery periods.

Anyway, the new class timetable is available on reception. To reiterate, the new timetable is not the finished product. I'm only going to run classes that you guys want and I will not sustain classes that you don't want.

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

Many thanks,
Giles


What is Tabata?

Yes, I know I've already explained what Tabata is in an earlier newsletter - but not everybody reads them and many more members have joined since. So - I'm telling you what it is again. If you don't want to read this, I suggest you jump to the "What's Punny" section at the end of this newsletter - where you will be rewarded with some awful, awful jokes! So very awful!

Anyway, what is Tabata? Tabata is a form of High Intensity Interval Training (HIIT) called Tabata. It's fairly straightforward: it uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

All of the Tabata intervals have to be done at 100% intensity - an absolute flat out effort. You need to perform as much work in each 20 second interval as possible and try to maintain that work rate for the 8 - 10 sets. You can train long and easy or short and hard - but short and hard is better for your goals! A number of Crossfit exercises are based on Tabata principles.

You can do exercises like skipping, burpees, mountain climbers and squat thrusts. I like to do some sprints on Rowsley playing fields. I'm happy to take members with me next time I go.

A lot of members like to do steady state cardio. It's so easy to plonk yourself on a x-trainer, set it to the "fat burn zone" and plod away for 30 minutes. Steady state cardio elevates cortisol (a nasty stress hormone!!!) levels in your body. This you do not want.

Steady state cardio is also catabolic. Being in a catabolic state is muscle wasting. Lots of steady cardio causes muscle tissue breakdown. You want your body to be in an anabolic (muscle building) state. That's how I roll.

I'm sure all of the above makes sense but any questions just come and have a little chat with me.

Changing Your Training Routines

Although classes are now my priority for the club, we're still also a gym - and I'd feel like I was short changing the gym only members if I didn't writing something for them. So as we're changing our class timetable - let's talk about changing your training routines.

When you first start training, if you add proper nutrition and adequate rest to the equation, just about any training routine will give you results. As you continue training, however, that first training routine will become progressively less effective.

The reason this happens is because the body adapts to what you are doing. In order to keep getting results, you have to learn to make changes to your training program, to keep the body on edge. Does it make sense to go to the gym with a different weight program every time, or should you work the same program for a month, then change it? That's an important aspect to consider in planning your workouts.

The answer is simple: you should change your routine the minute it stops working - whether that's in 3 weeks or in 3 months. I firmly believe that you can and should see noticeable, visible results on a weekly basis. When you stop seeing results, or the results slow down to a crawl, it's time for something different.

You don't necessarily have to change the entire routine, but some new stimulus must be put into the program or you're not likely to make any more progress. Changing often is also a good idea for adherence because it helps prevent boredom and lack of motivation. New routines keep things interesting.

How often should you change your training routines? It's different for everyone - it depends on how long you've been training and what your goals are. When you're a beginner, you can make progress on the same workout routine for a long time. Beginners should change every 3 months or so. The more advanced you get, the more quickly you'll adapt.

I've been training for nearly 20 years, and I seem to adapt to a training routine in as little as 3-4 weeks - sometimes in as little as 3 workouts! Since I work each muscle group once every 5 days, that's about 5-6 workouts in 4 weeks. I usually change my routines every 4-6 weeks. I tend to stay with the same exercises for a long time but I'll often change other training variables (reps & sets).

Charles Poliquin, who is regarded as one of the top strength coaches in the world, says, "Any training program is only as good as the time it takes to adapt to it." Poliquin recommends changing every 6 workouts.

The problem with changing routines too often is that it fails to provide any continuity in your training. It's more efficient to "milk each routine for all its worth," THEN change than it is to change every workout at random.

That said, "muscle confusion" is certainly a valid technique for bodybuilding or pure cosmetic improvements. In other words, if you're training just to "look good" changing routines every time you go to the gym is worth experimenting with. This is another element used by Crossfit.

For strength athletes, on the other hand, continuity on the basic exercises is extremely important. You can't build up maximal strength if you keep changing and dropping your core exercises out of your routine.

If you're training for strength, you can change training variables such as rest intervals, tempo, volume and repetition range on a weekly or monthly basis, but you should stay with the same basic core exercises (squats, presses, rows, deadlifts, etc) for a longer period of time. This allows time for maximal strength gains to accrue.

To get booked in for a new programme just ask any member of staff.

Very Punny

I used to have a fear of hurdles. But I got over it.

Why does a squirrel swim on its back?
To keep its nuts dry!

If I've told you once, I've told you a million times - don't exaggerate!


The Woodlands Fitness Centre Ltd
A: Unit 29, Peak Village Estate, Chatsworth Road, Rowsley, Derbyshire, DE4 2JE
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk