Bootcamp Benefits

So training indoors or outside, what are the benefits? Bootcamp in its nature is tough, but yields great results, it involves pushing yourself to your limits, challenging every part of fitness and taking on the elements. Bootcamp training goes ahead rain or shine. Bootcamp sees you battle through cardio thresholds with cross country running, explosive power movements such as hill sprints,a huge variety of lifts, full body lifts and not forgetting training for agility and functional movement, by utilizing press ups, pull ups, climbs, tyre runs and cargo net crawls. The purpose of the training is to make you military fit, to master your fatigue and be able to rise to the physical demands whilst combatting the elements. There is no long rest periods or gentle recovery reps, it’s tough, it’s powerful and it gives great results for those who are willing to give it their all.

Further benefits involve having the ‘tough love trainer’ we all train harder when we have someone telling us to keep going, to push harder and lift quicker. In boot camp you have trainer support, you also have others around you, you can feed off their hard work as they can on yours and one of the biggest benefits is that its training you don’t find in the gym and it helps inspire and energize your own training sessions. It keeps it fresh and interesting, your workouts should evolve with you and always remain challenging. Don’t stick to just one program and let it become stagnant, take part in the upcoming Breadsall Priory Bootcamp and really achieve something this summer.

Launch Date Saturday 20th July 9am Sharp, Please arrive 15 minutes prior if it is your first session.

Prices: 1st Session Free!
           £5 for public
           Half price for Breadsall Leisure Club members
           £40 for a block booking of ten classes

Breadsall Priory MaxiMuscle Launch

We at Breadsall Priory Leisure Club are proud to announce our new range of protein bars, snack and shakes are now on sale in club.

What is protein?

Protein is an essential nutrient for life, responsible for numerous functions including supporting structural tissues (building tissue, cells and muscle). Proteins are made from a collection of amino acids, up to 20 in total, 8 that are classed as essential, as they are cannot be made within the body and need to be sourced from the diet, and 12 termed as non-essential amino acids. These amino acids can collaborate in a variety of ways, for example their different sizes, structural bonds and their molecular sequence will determine the proteins role and hence the variable functions it has.

Why is protein important for muscle building?

Muscle protein accounts for approximately 50% of the total body protein with the majority being used for muscle structure. Muscle growth relies on adequate proteins being available and this is itself reliant on the balance between protein intake and re-synthesis and protein breakdown; something which scientists call protein balance. To further explain, to achieve muscle growth an individual should combine weight training along with a positive protein balance; meaning that protein intake and synthesis is higher than protein breakdown.

During a heavy weights session your muscles are forced into protein breakdown, with the body splitting the amino acids to be oxidised into energy and/or used to synthesise new protein. Following training, to promote muscle growth this exercise induced protein breakdown needs to be turned around to be positive; Ensuring adequate protein is available supports this adn therefore this is a great time to consume some protein.

As with all things nutrition, as one question is answered, many more arise. You may now see the importance after exercise of protein for muscle building, but you may be now wondering if there is a specific amount or type or protein that provides the best support.

Prices:

Maximuscle bars – £2.00

Maximuscle Shakes – £2.50

Available from leisure reception today.

Visit our website for information on our club

Why choose Personal Training?

In today’s society and economic crisis more and more people are making financial cut backs to stay out of debt. One of the first things to go is gym membership as this is seen as a luxury and not something we need. This also means more and more people are reluctant to buy or try personal training due to the cost.

But what price do you put on a healthier lifestyle, the buzz of achieving your goals or the numerous benefits gained by having a personal trainer. Yes you have the 1:1 tuition to motivate and guide you to achieve whatever it is you’ve set out to do. But you gain much much more!

As the title states its PERSONAL training. You build a rappour with your instructor making the whole personal training experience more enjoyable and rewarding. Personal trainers will help and guide you to achieve your objectives while listening and getting to know you as a person so they are able to tailor your sessions to suit not only your goals but your personality. The trainer is there for you and you only. They will inspire, motivate and encourage you to believe in yourself. Trainers are there to ensure you reach your goals and be the best you can be in or out of the gym environment. You will learn skills to take into everyday life and educate you to become a better you.

Our Trainers at Breadsall Priory offer a wide range of skills, expertise and experience which they will use to help you achieve. All our trainers offer a free consultation and session to show you what we can offer so why not book a session today!

“It’s never too late to become what you might have been”

Perfect Pull Ups

Perfect Pull Ups By Karl O’Sullivan

If you look at any fitness website, magazine or quick tip, the pull up and chin up are always at the top of the list of best gym exercises. It’s a staple to any programme, amongst the best body weight exercises and easily adapted for all levels. A lot of people however avoid taking to the pull up bar believing that pull ups are too difficult or just unachievable for them, yet there are simple ways to build the strength needed to perform those perfect pulls. A controlled pull up uses so many muscles and if you can achieve 2 to 3 reps then that’s great, work in sets of 2 to 3 reps and your body will quickly adapt to the challenge and your rep range will increase to 6, then 8 and not long after you’ll be performing sets of 10. If you struggle with that single rep don’t despair, the perfect pull up is still attainable, simply start by building the foundation strength need by focusing on the eccentric movement (the lowering phase of the exercise). Have a trainer lift your body for the upwards portion of the movement and then unassisted lower your body as slowly as you can and repeat this process, keeping the movement at all times smooth and controlled, limiting any swinging to a minimum.
Even if you don’t have a trainer you can simply jump up grasp the bar and then slowly lower yourself, jumping up each time to achieve the lifting phase of the movement.
You’ll be surprised at how quickly your body will adapt and how quickly your strength will develop.

Training within the fitness industry has gone through many changes, one in particular is the focus on functional and sports specific training, pull ups fall into this category building fully functional and transferable strength, after all being able to curl a heavy weight is rather pointless if you can’t lift and control your own body weight. Once you become comfortable with pull ups and chin ups you can start exploring all the variations, increasing weight by use of a weight belt or weighted jacket, overhand grip, under hand grip, side to side pulls and L shape pulls.

So come into the gym and spend some time at the bar!