Attitudes Towards Training

The world of fitness is varied and there are good points, bad points and plain confusing points. This week I want to address attitudes towards training, recently I have heard some very confusing statements by people in regards to their training, such as, ‘how do I lose weight with the least effort?’ ‘I don’t want to train like that because I will get really sweaty’ ‘I don’t do those lifts they are too difficult’ ‘I am not very good at that so i never train it’ and so on…

A large percentage of people who go to the gym will do the same thing day in and day out, the same thing for months and years, with little motivation, little energy, no thought to adding new elements, people today seem to do what they think they know and little else, hardly pushing themselves, never working up a sweat, no increase in weight, intensity, pace or recovery, just same old different day.

Firstly the simplest way I can put it is ‘if it doesn't challenge you, it doesn't change you!’ training should challenge your abilities, you should work, sweat, push hard, dig deep and have to power your way through. Recently I did circuit based training on my weaknesses, I chose for things I am not great on and put them into a chain focusing on my technique, strength and endurance.  You won’t lose weight sticking to the same pace, you won’t get fitter doing the same few exercises with huge amounts of rest, you won’t get bigger lifting the same weight for the same reps, you will simply plateau.

There are so many types of training, so many variations and so much to master, there are a multitude of lifts, fitness and endurance training methods, lifting techniques, skill and agility building, flexibility and all round conditioning methods, so try them, bring back some excitement to your training and if you’re not sure where to start then find a trainer, we have a personal training team here at Breadsall Priory, we all have various backgrounds and experiences with fitness and our individual training methods vary and complement one another, we offer one to one training, group classes, inductions, personal programs and not to mention we are always happy to answer your health and fitness questions, our training team also work on the reception so don’t be scared to have a quick chat about your training or what new training we are doing, fitness is our career, our passion and we love the opportunity to talk about fitness and jump at the opportunity to train. So let’s reignite some passion and bring back that get up and go, in short, let’s get back in the gym and let’s smash it!

My Weakness Workout

30 wall balls
20 double unders
10 pull ups
5 muscle ups

For 5 rounds.



Karl O'Sullivan

Tyre Flipping, Method To The Madness

At Breadsall Priory we love to keep up to date and different training methods, old and new and we love getting outdoors with our training. We have recently acquired Tractor tyres, heavy duty for that king of total body exercises, the tyre flip! A few people have questioned what exactly it is we are doing and why, not to mention what the benefits are, so let’s quickly discuss.

The tyre flip is basically using the same lifting technique as a dead lift, you stand toes to the tyre, bend the knees, send the hips back and take hold of the bottom of the tyre with an under hand grip (as opposed to the standard over hand grip in a barbell dead lift) then keeping a strong and neutral spine you drive up through the heels and stand tall, that’s you your dead lift, but with the tyre you keep lifting greater engaging your arms and as soon as the tyre is standing upright you push it down powerfully to the floor and then repeat. So the tyre flip engages just about every muscle in the body and recruits more muscle activation of the core, biceps and triceps than your standard dead lift.
Our trainers also use different adaptation to make the exercise more fun, Karl said ‘I like to perform the tyre flip and then jump into the center of the tractor tyre and back out, turn around and keep repeating, it gives a really good lower abdominal workout and pushes your agility and staying power’
whilst instructing in the Saturday morning bootcamp Corey explained how ‘the tyre flip is really good because it’s tough, you never have to worry about equipment getting damaged and because we have more than one tractor tyre I like to get people racing, because it’s so different to what they usually do they really focus and don’t think about how hard they’re working and when you bring in that element of competition people really dig deep and push hard’

The outdoor training is something to look forward to and will be available for those attending Bootcamp sessions or looking for one to one personal training.

What is Tabata Training?

So many people ask, how can I get in shape quick? Or how can I drop weight quick? It seems the quicker the better in many cases and there is a one word answer, Tabata!
so next question, what is tabata training? It was researched and developed by Dr. Izumi Tabata and his colleagues at the National Institute of Health and Nutrition. The training developed was based around very high energy and intense burst of activity with short recovery and then repeating, such as interval training, except the key with tabata training is you choose a training method which rope in as many muscles as you can and requires maximum effort, then you give it all you’ve for the twenty seconds, it has to be relentless and without pause. The training works well with such things as sprints, rowing, swimming  or heavy punch bag work, you can even expand to compound lifts such as heavy bag work, where you not only lift with speed and power, you also slam the heavy bag back down to earth and repeat.
through tabata training it was found that athletes tested has an increased' VO2 max (the point at which they get winded)  14% in six weeks. According to the journal of Medicine and Science in Sports and Exercise, 6 to 8 very hard 20 second intervals with 10 second rest periods may be one of the best possible training protocols.

Your resting metabolism is higher in the few hours immediately after exercise as your body adapts to the stresses of the workout. Tabata routines burn more calories than a longer, easier, session. As your resting metabolism burns predominantly fat, this means you get fitter and leaner with less training, that’s good news to many!

The basics of Tabata training is 20 seconds flat out, 10 seconds easy and repeat.

The routine

Warm up Ten minutes easy shadow boxing or jogging on the spot.

Work period  squat down until your thighs are level with the floor, then explode upwards, leaping as high as you can then land controlled and lightly. Repeat for 20 seconds.

Recovery period jog for 10 seconds.

Repeat eight times this method isn’t for the faint of heart, but its simple in principle and yields great results, so if time is of the essence and you want those gains fast then follow the wisdom of  Dr. Izumi Tabata.

Good luck.


Karl O’Sullivan

 

Why choose studio classes?

More and more people are turning to studio based fitness classes to achieve their goals. Whether it’s Yoga or Pilates to Circuits and Body Pump, at your local gym or village hall these classes are a hit!

They provide extra motivation, more variety and a sense of belonging compared to training on your own. Class attendees feel they belong to something and provide a great base to socialize and meet new people.

Instructors have the ability to be more creative and show off their talents and expertise to large groups whilst watching their class achieve fantastic results.

 All in all group fitness is a winner and here at Breadsall Priory Leisure Club we offer a fantastic variety of studio, outdoor and pool based classes to meet everyone’s needs and tastes. Our instructors are highly trained and experienced to deliver not only a great class but also a great service. There is a great buzz at the club between our members and instructors with fantastic results from our members who loyalty attend our classes.

 We deliver over 10 different types of class over 6 days a week culminating in over 40 classes a week so get yourself booked in now and find out what your missing out on.

Simon Tranter

Motivation to get fit!

Do you need motivation to get fit?

Any of the following reasons should be motivation enough!

1) Increase your lifespan.

2) Help you sleep better.

3) Reduce you daily stress levels

4) Improve your eating habits by encouraging a healthy lifestyle

5) Make life more pleasurable by having the energy to enjoy life

6) Improve your sex life

7) Reduce your chance of getting ill

8) Increase the amount of seratonin in your blood.  This is your bodies natural happy drug

9) Improve self esteem

10) Maybe even change your life.  We know of many people who have embarked on a fitness regime only to take it up as a career or even the improved motivation, self esteem and character it has given them has driven them to do something different.

You will never know where life takes you if you can just make that initial step.  Personal training can help, as can fitness membership.  The first step however comes from within.  YOU should be your biggest fan and You should be your biggest motivator. Don't rely on others to get you there, but instead use their knowledge, skills and expertise to deliver the results you already know you are capable of!

BE YOUR OWN MOTIVATOR!

Personal Training with Celia - Josh Hopkinson

Today we worked on Celias stamina to work towards her weight loss goals.

The Training Style I got Celia doing today was quite high intensity cross training which is used by the royal air force when training for fitness tests.

I toned down the royal air forces work-out for Celia.

The basis of this training is starting with a particular number of reps on 3-4 different exercises then working your way down to just one rep.

The exercises Celia completed today are as follows:

• Swiss ball crunches
• Frontal/Lat Raise with resistance band
• Narrow Row Squats (suspension training)
• Studio Shuttle Runs

Once I had taken Celia through all the exercises to ensure she understood how to perform each with good technique, we began.

Starting with 10 crunches moving quickly into 10 Frontal/lat raises then into 10 narrow row squats and finished the set with 10 quick shuttle runs of our studio.

Stage 10 complete!

We then repeated this but now doing 9 reps on each exercise, bare in mind that throughout this whole work out there are no rest periods so Celias heart rate remained with in 60-80% of her max heart rate through out the whole session. Once stage 9 was complete we then began stage 8 (8reps on each). We repeated this until we got down to 1 rep on each exercise! Demanding stuff.

Celia’s work rate through out this whole work out was fantastic which just shows how much she wants the results. With our personal training expertise and Celia’s hard work she is on her way to achieving her desired results.

Great work Celia!!

Well done.

Josh Hopkinson.