Tag Archive | "fitness"

Third Space Tower Bridge has arrived

Third Space Tower Bridge has arrived

Raise the bar and push yourself to the limit at the new Third Space luxury health and fitness club, Third Space Tower Bridge!

Third Space is dedicated to producing the best premier membership clubs in the world, which they’re definitely continuing to do with the unveiling of Third Space Tower Bridge this January.

You can fuel your exercise addiction with boutique style spin and treadmill classes, HIIT training, the new installed Rig, triathlon training and so much more. Enjoy a session of Hot Yoga in the new studio being launched in February, go for a swim, hit the spa and sweat it out in a Juniper wood sauna for the ultimate health, fitness and wellbeing experience at Third Space. They are always on top of their game, committed to creating an innovative and exciting environment for you to work out in and relax, that resembles qualities similar to top member establishments like Shoreditch and Soho House.

On top of all of that, Third Space understands that your nutritional needs pre and post a workout are equally as important as the exercise itself. The resident chef, Natural Fitness Food, use only natural ingredients to create healthy meals, snacks, protein shakes and fresh juices to give you the boost that you need to maintain an active lifestyle during a busy working day. 

Not only is Third Space Tower Bridge a fantastic health and fitness club, but it is also filled with works of art from the likes of Petra McCarthy, Phil Shaw, Laura Jordan and Rebecca Hossack with an interactive light installation by Jason Bruges. The club has been designed to look aesthetically beautiful and to create a calming atmosphere for your mind. You can clear away any nagging thoughts and focus completely on bettering yourself. 

Third Space Tower Bridge has many classes on offer to take part in, from Bars & Bells to Tri Swim. Here’s a taste of a couple of their amazing classes that will get you fighting fit and toned to a tee!

Total Body Cycle

Ride to the beat for a full body workout and a great time! The remixed dance tracks will make you feel pumped and ready to take on this tough bike challenge. This class will no doubt be an exhilarating experience.

Rig Fit

Does your workout often feel slightly boring? Then you should definitely try Rig Fit. There’s so much variety to this class, incorporating exercises like pull ups, monkey bar swings, squats and push ups to work your entire body!

Membership

Third Space Tower Bridge Membership costs £100.

Third Space Group Membership costs £190.

Every new member is offered a GP medical assessment and a LifeScore assessment.

Follow 

Follow Third Space on Instagram at @thirdspacelondon and on Facebook at Third Space London.

Visit their website at www.thirdspace.london

#TRAININGFORLIFE

Original source: 

Third Space Tower Bridge has arrived

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

15 ways to upgrade your gym workout

1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your  strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.

TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.

2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’

TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.

3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’

TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.

4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.

TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.

5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.

Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.

TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.

6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.

 ‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’

Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.

TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.

7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.

Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.

Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.

If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.

If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.

TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.

8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.

TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.

9. Lift your own weight 
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.

TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.

10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.

11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.

TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.  

12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.

‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.

TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.

13. Create an ‘afterburn’ 
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’

EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.

TRY: To work out your maximum heart rate, deduct your age from 220.

14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.

Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.

15. Beat the Plateau

It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.

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15 ways to upgrade your gym workout

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Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert:

1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold.

2. As per point one, exercising in colder temperatures is healthier than exercising in summer because we use less energy to warm up in winter than we do to cool down in summer

3. As per evolutionary theory, we tend to store more fat in winter to keep ourselves warm and with that comes weight gain, so exercising in the winter is actually more relevant for that reason

4. In the winter most of us divulge in alcohol and enjoy ourselves more, alcohol actually encourages heat loss in the body, so when we do exercise outside it makes it harder to stay warm

5. In summer we drink a lot of water, whereas in winter we’re not as aware that we’re dehydrated. This is dangerous as when we reach this point the body loses the ability to regulate temperature, so hydrating in winter is actually more important

6. Static stretching in the cold brings an injury risk, because muscles have the same elastic properties as a band if you stretch too quickly without the appropriate range of movement, the muscle can tear. Aim for dynamic movements as these will increase blood flow to muscle and therefore warm them quicker, whilst improving joint flexibility as well. They will also activate more muscles rather than isolated stretching.

7. Protect hands and feet. Heat loss tends to come from the hands, feet and head, so wear gloves, good socks and a hat and you’ll tend to find it easier to regulate temperature. It’s not about wearing a fleece, it’s about protecting the places that heat escapes from.

8. Stay dry. If you run in the winter and you sweat into cotton, it will stay wet and won’t dry. Therefore your body struggles to heat up due to the wet cotton. Wear dry fit material which will dry quickly as you work out.

9. Avoid over dressing. A lot of people wrap up warm when they work out outside. You risk excessive sweating which can cause dehydration and use excessive amounts of energy. It’s ok to start a run cold as you will warm up and your body will self-regulate your temperature.

10. There is a risk of slipping in the winter so wear a rubber studded sole to ensure you have grip.

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Top facts about exercising in the cold

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10 ways to be more active

1 Choose the furthest corner

Instead of fighting for parking spots closest to the supermarket doors, park your car as far away as possible. This gives you the opportunity to walk further, for longer – and it’s less stressful, too.

2 Skip the lift

Stop taking the lift and take the stairs instead. It’ll get your heart pumping and body moving to build your fitness levels, plus climbing the stairs requires your bum, thigh and calf muscles to engage, helping to tone and sculpt your legs – a win-win!

3 Walk the last stop

If you commute to work by bus, jump off one stop early – or even two! – to increase
the distance you walk. Not only will this
add in some extra cardio exercise to your
day – particularly if you march at a fast pace – it’ll burn a few extra calories, too.  

4 Get pedalling

Boost your fitness by cycling to and from work. It’s a great way to get two cardio workouts into your day without having to take time out to exercise. Cycling is also a great way to tone up and keep those calories burning

 5 Use your lunch hour

Instead of staying glued to your computer screen, use your lunch hour for some retail therapy or a wander in the park. Just 20 minutes walking around the block, will help perk you up and boost your motivation. And, of course, it will add that extra bit of physical activity into your day. In fact, according to a recent study conducted at Lawrence Berkeley National Laboratory
in California, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running. Walk on!

6 Leave your car at home

If you have kids, walk them to school instead of driving, if it’s close enough. Not only will you start your day with a spring in your step, but walking to school will also encourage your kids to be more active, and it also helps reduce pollution. If walking isn’t an option, why not take them to the park after school or to the swings to play? And make sure you run around as much as your kids do!

7 Stand up more!

While talking on the phone, whether at home or in the office, get out of your chair and stand up or pace up and down. As well as helping you to focus on the conversation, this can have real benefits for your health. A study by Dr John Buckley and a team of researchers from the University of Chester proved that standing for a total of three hours each day will burn up an extra 144 calories. Over a year, that adds up to about 30,000 more calories or eight pounds of fat!

8 Be a tourist

Instead of the usual catch-up over coffee and cake or dinner, why not arrange
a jog around the park with a friend instead
or book onto a sightseeing tour around your nearest city. You’ll still have a chance to chat, but you’ll get in a bit of extra cardio, too.

9 Get your groove on

Spending your evenings slumped in front of the TV after a stressful day at work? Why not create a playlist of some of your favourite songs and have a dance around your bedroom for 15 minutes (or longer!) instead? Or look up dance classes you can join in your area. Not only does dancing
help boost self-confidence, but it’s a great chance to get a sweat on and burn some extra calories. A study published by the American Council on Exercise found that dance-based workouts can burn 200-400 calories per hour – almost as much as you burn swimming, cycling or walking. 

10 Invest in a pedometer

Record the number of steps you take each day with a pedometer. Then challenge yourself to increase the number every day or have a competition with your partner
or friend to see who can bank the most steps. This will boost your motivation
and get you more active

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10 ways to be more active

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15 ways to upgrade your gym workout

1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your  strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.

TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.

2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’

TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.

3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’

TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.

4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.

TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.

5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.

Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.

TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.

6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.

 ‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’

Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.

TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.

7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.

Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.

Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.

If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.

If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.

TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.

8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.

TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.

9. Lift your own weight 
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.

TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.

10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.

11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.

TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.  

12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.

‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.

TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.

13. Create an ‘afterburn’ 
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’

EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.

TRY: To work out your maximum heart rate, deduct your age from 220.

14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.

Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.

15. Beat the Plateau

It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.

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15 ways to upgrade your gym workout

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Third Space Tower Bridge has arrived

Third Space Tower Bridge has arrived

Raise the bar and push yourself to the limit at the new Third Space luxury health and fitness club, Third Space Tower Bridge!

Third Space is dedicated to producing the best premier membership clubs in the world, which they’re definitely continuing to do with the unveiling of Third Space Tower Bridge this January.

You can fuel your exercise addiction with boutique style spin and treadmill classes, HIIT training, the new installed Rig, triathlon training and so much more. Enjoy a session of Hot Yoga in the new studio being launched in February, go for a swim, hit the spa and sweat it out in a Juniper wood sauna for the ultimate health, fitness and wellbeing experience at Third Space. They are always on top of their game, committed to creating an innovative and exciting environment for you to work out in and relax, that resembles qualities similar to top member establishments like Shoreditch and Soho House.

On top of all of that, Third Space understands that your nutritional needs pre and post a workout are equally as important as the exercise itself. The resident chef, Natural Fitness Food, use only natural ingredients to create healthy meals, snacks, protein shakes and fresh juices to give you the boost that you need to maintain an active lifestyle during a busy working day. 

Not only is Third Space Tower Bridge a fantastic health and fitness club, but it is also filled with works of art from the likes of Petra McCarthy, Phil Shaw, Laura Jordan and Rebecca Hossack with an interactive light installation by Jason Bruges. The club has been designed to look aesthetically beautiful and to create a calming atmosphere for your mind. You can clear away any nagging thoughts and focus completely on bettering yourself. 

Third Space Tower Bridge has many classes on offer to take part in, from Bars & Bells to Tri Swim. Here’s a taste of a couple of their amazing classes that will get you fighting fit and toned to a tee!

Total Body Cycle

Ride to the beat for a full body workout and a great time! The remixed dance tracks will make you feel pumped and ready to take on this tough bike challenge. This class will no doubt be an exhilarating experience.

Rig Fit

Does your workout often feel slightly boring? Then you should definitely try Rig Fit. There’s so much variety to this class, incorporating exercises like pull ups, monkey bar swings, squats and push ups to work your entire body!

Membership

Third Space Tower Bridge Membership costs £100.

Third Space Group Membership costs £190.

Every new member is offered a GP medical assessment and a LifeScore assessment.

Follow 

Follow Third Space on Instagram at @thirdspacelondon and on Facebook at Third Space London.

Visit their website at www.thirdspace.london

#TRAININGFORLIFE

Source article:  

Third Space Tower Bridge has arrived

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments (0)

Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert:

1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold.

2. As per point one, exercising in colder temperatures is healthier than exercising in summer because we use less energy to warm up in winter than we do to cool down in summer

3. As per evolutionary theory, we tend to store more fat in winter to keep ourselves warm and with that comes weight gain, so exercising in the winter is actually more relevant for that reason

4. In the winter most of us divulge in alcohol and enjoy ourselves more, alcohol actually encourages heat loss in the body, so when we do exercise outside it makes it harder to stay warm

5. In summer we drink a lot of water, whereas in winter we’re not as aware that we’re dehydrated. This is dangerous as when we reach this point the body loses the ability to regulate temperature, so hydrating in winter is actually more important

6. Static stretching in the cold brings an injury risk, because muscles have the same elastic properties as a band if you stretch too quickly without the appropriate range of movement, the muscle can tear. Aim for dynamic movements as these will increase blood flow to muscle and therefore warm them quicker, whilst improving joint flexibility as well. They will also activate more muscles rather than isolated stretching.

7. Protect hands and feet. Heat loss tends to come from the hands, feet and head, so wear gloves, good socks and a hat and you’ll tend to find it easier to regulate temperature. It’s not about wearing a fleece, it’s about protecting the places that heat escapes from.

8. Stay dry. If you run in the winter and you sweat into cotton, it will stay wet and won’t dry. Therefore your body struggles to heat up due to the wet cotton. Wear dry fit material which will dry quickly as you work out.

9. Avoid over dressing. A lot of people wrap up warm when they work out outside. You risk excessive sweating which can cause dehydration and use excessive amounts of energy. It’s ok to start a run cold as you will warm up and your body will self-regulate your temperature.

10. There is a risk of slipping in the winter so wear a rubber studded sole to ensure you have grip.

View this article:  

Top facts about exercising in the cold

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Warm up, Weight lossComments (0)

10 ways to be more active

1 Choose the furthest corner

Instead of fighting for parking spots closest to the supermarket doors, park your car as far away as possible. This gives you the opportunity to walk further, for longer – and it’s less stressful, too.

2 Skip the lift

Stop taking the lift and take the stairs instead. It’ll get your heart pumping and body moving to build your fitness levels, plus climbing the stairs requires your bum, thigh and calf muscles to engage, helping to tone and sculpt your legs – a win-win!

3 Walk the last stop

If you commute to work by bus, jump off one stop early – or even two! – to increase
the distance you walk. Not only will this
add in some extra cardio exercise to your
day – particularly if you march at a fast pace – it’ll burn a few extra calories, too.  

4 Get pedalling

Boost your fitness by cycling to and from work. It’s a great way to get two cardio workouts into your day without having to take time out to exercise. Cycling is also a great way to tone up and keep those calories burning

 5 Use your lunch hour

Instead of staying glued to your computer screen, use your lunch hour for some retail therapy or a wander in the park. Just 20 minutes walking around the block, will help perk you up and boost your motivation. And, of course, it will add that extra bit of physical activity into your day. In fact, according to a recent study conducted at Lawrence Berkeley National Laboratory
in California, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running. Walk on!

6 Leave your car at home

If you have kids, walk them to school instead of driving, if it’s close enough. Not only will you start your day with a spring in your step, but walking to school will also encourage your kids to be more active, and it also helps reduce pollution. If walking isn’t an option, why not take them to the park after school or to the swings to play? And make sure you run around as much as your kids do!

7 Stand up more!

While talking on the phone, whether at home or in the office, get out of your chair and stand up or pace up and down. As well as helping you to focus on the conversation, this can have real benefits for your health. A study by Dr John Buckley and a team of researchers from the University of Chester proved that standing for a total of three hours each day will burn up an extra 144 calories. Over a year, that adds up to about 30,000 more calories or eight pounds of fat!

8 Be a tourist

Instead of the usual catch-up over coffee and cake or dinner, why not arrange
a jog around the park with a friend instead
or book onto a sightseeing tour around your nearest city. You’ll still have a chance to chat, but you’ll get in a bit of extra cardio, too.

9 Get your groove on

Spending your evenings slumped in front of the TV after a stressful day at work? Why not create a playlist of some of your favourite songs and have a dance around your bedroom for 15 minutes (or longer!) instead? Or look up dance classes you can join in your area. Not only does dancing
help boost self-confidence, but it’s a great chance to get a sweat on and burn some extra calories. A study published by the American Council on Exercise found that dance-based workouts can burn 200-400 calories per hour – almost as much as you burn swimming, cycling or walking. 

10 Invest in a pedometer

Record the number of steps you take each day with a pedometer. Then challenge yourself to increase the number every day or have a competition with your partner
or friend to see who can bank the most steps. This will boost your motivation
and get you more active

See original article – 

10 ways to be more active

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

Third Space Tower Bridge has arrived

Third Space Tower Bridge has arrived

Raise the bar and push yourself to the limit at the new Third Space luxury health and fitness club, Third Space Tower Bridge!

Third Space is dedicated to producing the best premier membership clubs in the world, which they’re definitely continuing to do with the unveiling of Third Space Tower Bridge this January.

You can fuel your exercise addiction with boutique style spin and treadmill classes, HIIT training, the new installed Rig, triathlon training and so much more. Enjoy a session of Hot Yoga in the new studio being launched in February, go for a swim, hit the spa and sweat it out in a Juniper wood sauna for the ultimate health, fitness and wellbeing experience at Third Space. They are always on top of their game, committed to creating an innovative and exciting environment for you to work out in and relax, that resembles qualities similar to top member establishments like Shoreditch and Soho House.

On top of all of that, Third Space understands that your nutritional needs pre and post a workout are equally as important as the exercise itself. The resident chef, Natural Fitness Food, use only natural ingredients to create healthy meals, snacks, protein shakes and fresh juices to give you the boost that you need to maintain an active lifestyle during a busy working day. 

Not only is Third Space Tower Bridge a fantastic health and fitness club, but it is also filled with works of art from the likes of Petra McCarthy, Phil Shaw, Laura Jordan and Rebecca Hossack with an interactive light installation by Jason Bruges. The club has been designed to look aesthetically beautiful and to create a calming atmosphere for your mind. You can clear away any nagging thoughts and focus completely on bettering yourself. 

Third Space Tower Bridge has many classes on offer to take part in, from Bars & Bells to Tri Swim. Here’s a taste of a couple of their amazing classes that will get you fighting fit and toned to a tee!

Total Body Cycle

Ride to the beat for a full body workout and a great time! The remixed dance tracks will make you feel pumped and ready to take on this tough bike challenge. This class will no doubt be an exhilarating experience.

Rig Fit

Does your workout often feel slightly boring? Then you should definitely try Rig Fit. There’s so much variety to this class, incorporating exercises like pull ups, monkey bar swings, squats and push ups to work your entire body!

Membership

Third Space Tower Bridge Membership costs £100.

Third Space Group Membership costs £190.

Every new member is offered a GP medical assessment and a LifeScore assessment.

Follow 

Follow Third Space on Instagram at @thirdspacelondon and on Facebook at Third Space London.

Visit their website at www.thirdspace.london

#TRAININGFORLIFE

This article: 

Third Space Tower Bridge has arrived

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert:

1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold.

2. As per point one, exercising in colder temperatures is healthier than exercising in summer because we use less energy to warm up in winter than we do to cool down in summer

3. As per evolutionary theory, we tend to store more fat in winter to keep ourselves warm and with that comes weight gain, so exercising in the winter is actually more relevant for that reason

4. In the winter most of us divulge in alcohol and enjoy ourselves more, alcohol actually encourages heat loss in the body, so when we do exercise outside it makes it harder to stay warm

5. In summer we drink a lot of water, whereas in winter we’re not as aware that we’re dehydrated. This is dangerous as when we reach this point the body loses the ability to regulate temperature, so hydrating in winter is actually more important

6. Static stretching in the cold brings an injury risk, because muscles have the same elastic properties as a band if you stretch too quickly without the appropriate range of movement, the muscle can tear. Aim for dynamic movements as these will increase blood flow to muscle and therefore warm them quicker, whilst improving joint flexibility as well. They will also activate more muscles rather than isolated stretching.

7. Protect hands and feet. Heat loss tends to come from the hands, feet and head, so wear gloves, good socks and a hat and you’ll tend to find it easier to regulate temperature. It’s not about wearing a fleece, it’s about protecting the places that heat escapes from.

8. Stay dry. If you run in the winter and you sweat into cotton, it will stay wet and won’t dry. Therefore your body struggles to heat up due to the wet cotton. Wear dry fit material which will dry quickly as you work out.

9. Avoid over dressing. A lot of people wrap up warm when they work out outside. You risk excessive sweating which can cause dehydration and use excessive amounts of energy. It’s ok to start a run cold as you will warm up and your body will self-regulate your temperature.

10. There is a risk of slipping in the winter so wear a rubber studded sole to ensure you have grip.

More – 

Top facts about exercising in the cold

Posted in Bodybuilding, Diets, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Warm up, Weight lossComments (0)

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