May 2008

Well this is a surprise, “me” member of the month!

It all started about a year ago when I joined the club, originally I was using the machines as I had entered a race which was in the September and I was training for it. Everyone at the club was really good, encouraged me no end and kept adapting my training schedule to get me ready for the race. I ran/cycled the race and then ……………………….. sat on my backside and did nothing (come on, we are all guilty of that – too tired, got a headache, I’ll cook tea tonight all tried and tested excuses for not going to the gym).

Then the new year ………….. Holiday booked, clothes somehow looking smaller than the previous year – something had to be done but the motivation was still NOT THERE. My partner had started attending classes with a friend of ours and kept saying how good they were (that was once she was able to get her breath back and the power of speech) and I kept sitting on the sofa saying I needed to do something. So she booked me in and dragged me along (you don’t argue with her). I can honestly say I have not looked back. The classes are brilliant, the instructors push you to your limits, oh and then that fraction more – you KNOW you have had a work out when you stagger out. Legs, Bums & Tums, do you think of it as a “girlie class”? If you think that, then I can honestly say you have never been to one!!! I admire anyone that can do that whole class without stopping. Then there’s Aqua Aerobics and Emma – I have her to thank for my “buns of steel”!!! But she does shout a lot and seem to take great pleasure in watching me nearly drown whilst doing things with a noodle that I am not sure a man is suppose to.

Thank you Emma, Ian & Oly, I will continue coming to your classes as I certainly would not be pushed to these limits if it was left to me.

April 2008

April 2008

After many years of looking after my three children, my youngest has now started school full time. Since then the gym now feels like my second home.

There is a fantastic group of girls who turn up day after day to try and survive the classes - why do we do it?! I do not know but, it is certainly more fun everyone being in it together (ok Oly, your Fitness Sessions are awesome as well).

The instructors are so thoughtful and caring, they even let us crawl from one exercise to another. I would like to take this opportunity to thank them, but be assured that is not what I am thinking while I am crawling!

March 2008

Plyometrics is a type of exercise that uses explosive movements to develop muscular power, the ability to generate a large amount of force quickly. It may be used, for example, to improve the effectiveness of a boxer's punch, or to quicken the throwing ability of a baseball pitcher. Plyometric training acts as a way to increase an athlete's power output without necessarily increasing their maximum strength output.

Basically, by performing plyometric exercises an individual can increase his or her power, without completely increasing there own strength. This is done by using exercise that focus on speed and exploding movements.

The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realised that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realise that this energy boost is lost if the eccentric Contraction is not followed immediately by a concentric contraction. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Plyometric exercises carry increased risk of injury due to the powerful forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility and proprioception should be achieved before commencement of plyometric training.

The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed.

Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core body (trunk) strength is also important.

Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.

Further safety considerations include:

• Age
  Low-intensity and low-volume only for athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight.
  
  
• Surface
  Some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
  
  
• Footwear
  Must have adequate cushioning and be well fitting.
  
  
• Bodyweight
  Athletes who are over 240 pounds (109 kg) should be very careful and low-intensity plyometric exercises should be selected.
  
  
• Technique
  Most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.
  

Plyometrics is not dangerous, but the potential for high intensity and stress on joints and musculo-tendonous units makes safety a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently performed in various stages of injury rehabilitation, indicating that correct performance is valuable and safe for increasing muscular power in all populations.

Plyometrics are a good way of improving speed and explosive power. These movements are best suited for improvements in specialised sports such as triple jump, long jump and elements of sprinting.

March 2008

I am hugely embarrassed to be "Miss March" and wonder what I did to deserve it... I decided it was best not to ask the instructors as the honour was probably awarded to the member who in their opinion had put on the most weight over Christmas!

My aim upon joining the club was to lose weight-obviously! What I didn't expect to do was actually enjoy myself whilst trying to achieve that. I no longer worry about the numbers on the scales (a mistake some will say) but instead just enjoy my membership and the many new friendships I have made.

The instructors continue in their efforts to support my ‘get Elizabeth off the couch campaign’ and I am looking forward to many more shouts of ‘faster’ in our sometimes agonising but always entertaining classes.

February 2008

Many of you last month made the effort to get yourselves back to the gym to get into shape for the new year. Those of you that have not it is not too late, you can still make Health and Fitness your Resolution. So come on and join in and reap the benefits.

With the New Year in full swing, you are all here to improve your fitness, and we now have many new members thanks to the New Years Resolutions you have made.

We are very pleased to see you all but now is not the time to get complacent, joining or just coming back for a few sessions will not be enough to sustain a healthy lifestyle. But with your determination, our help and assistance - you can continue to flourish.

Here at Harlington Manner Health Club you will find a fitness regime that works for you.

Are you lacking in motivation, you know you should not have that piece of cake. But it was asking you to eat it! Cake not you thing… Maybe those Tortilla Chips and dip seemed like a good idea at the time… And you most certainly will go to the gym…Tomorrow!

Then our Personal Trainers could be just what you need to get you back on track. They are the ones that will not only have you back in gym, but will tell those naughty temptations to leave you alone!!

Maybe you are a social butterfly and like the idea of spending time with others whilst working out. If this sounds like you our fitness classes could be just what you are looking for.

Aqua Classes
For you water babies we have Aerobics in water! These upbeat classes are a must if want to achieve a well toned body. The beauty here is that you work against the resistance of the water and with all the fun you are having you will never know that you are having a really hard work-out.

Circuits
For those of you that want cardio and strength training all in one then this is the class for you. You will burn those extra calories and find muscles in places that you never thought possible after a workout in this dynamic environment.

Pilates
An exercise that strengthens and tones the body through flowing yet controlled movements. Through Pilates your body will become more flexible and you will stand tall as you improve your posture. Your core strength will also be much improved. If you prefer a more relaxed approach to exercise then this is for you.

If these classes have interested you, we do have others so please come in and ask us for our full list.

Or do like the idea of having time to yourself. Work, family and other commitments always having a hold on you then mere thought of having to share your time with others when it’s “My time” may seem like the worst thing in the world!!

If this is you then hitting the CV/ Resistance room whilst listening to music may feel like heaven, or going for a full on Swim could be just what the doctor ordered!

Our CV/ Resistance rooms have all you need to take your fitness level to the next step. If you would like to change your programme or would like to add new exercises to your existing programme, such as different exercises on the gym balls, mats and free weights that you can use in the Resistance room all you have to do is ask.

There are always Fitness Instructors here on hand to help you decide what is best for you, and You could always do it all!

Remember Health is not something you can buy, and when it starts to deteriorate you will wish that you continued your journey to keeping fit. So let us hold on to that feeling that made you all fired up to make those Resolutions… last a life-time.

February 2008

A visit to the doctor and being told I had high blood pressure was just the kick up the backside I needed to join the gym, but I didn’t want to “go it alone”, so I persuaded Paul to join as well.

We were both very active in our younger days with me playing Netball for Bedfordshire and Paul representing the Air Force in Rugby, so neither of us had an excuse!

After our initial visit, we signed up immediately and with some intrepidation a week later we arrive for our induction. 4 months later, we are both still just as enthusiastic and have lost over 2½ stone between us (but still quite a way to go yet)!! My blood pressure is now normal and we both feel so much better.

Without the constant help of the trainers particularly Malin and Tammy, we may well have given up and spent our evening and weekends at the pub, rather than being in the gym and getting fit. Even the dog’s lost weight due to his long walks !!

January 2008

As it is a New Year, many of you will hopefully be thinking, “A new year and a new me!” if that’s you, great! For that reason I have decided the topic this month is going to be on YOUR GOALS, how important they are and how to achieve them.

Most people will spend more time planning a party, reading a newspaper or making a Christmas list than they do planning their lives. I think there are several main reasons for personal fitness and development failure; the lack of clearly defined goals, making time for fitness within peoples’ lives and making it a priority. There is always time and availability for fitness, it is just about making the time out for you (it is your health!)

Goals help create energy and a motivation to succeed, plus it allows you to aim for future goals, which keeps you and your training on target!! Having a target and seeing changes is the key to success.

A good model is the S.M.A.R.T. targets model! This is the key to success as it looks at all of the required tools to achieve. S.M.A.R.T. stands for:

• Specific
• Measureable
• Achievable
• Realistic
• Time

As you can see, it breaks down goals to make them easy to understand and use appropriately. This model looks at achieving goals safely over time.

It is important to focus on what you want to achieve so tray and set specific goals. DO NOT write a vague list like this:

• I want to lose weight
• I want to build muscle
• I want to be more toned, etc.

BE SPECIFIC! (The S in S.M.A.R.T.) - Right down to the last digit:

• Exactly how much weight do you want to lose?
• What time frame are you allowing to complete your goals?
• How much body fat do you want to shed?
• What weight would you like to be?
• How big do you want those biceps!
• What size clothes would you like to wear, is there a particular outfit you have set your heart on?

Measurable Targets
These help motivate and shows your progress as you go. Measuring targets would include weighing yourself and seeing the weight drop, using the tape measure to show your inch loss or gain (which can be a better measure of achievement than weight alone), recording your results and looking at your fitness progress (which we at Harlington Manor provide within our programs.)

Achievable Targets
Small Achievable targets over a period of time is, in my opinion, the best way to see great results and keep your motivation going. Being able to achieve little goals will bring you into achieving your main goalby tackling one thing at a time. For example, saying that you want to lose 1 pound by next week and achieving it will bring a much greater sense of satisfaction than attempting to lose 10 pounds and failing.

Realistic Deadlines!
This is realising that fitness takes time and we have our limits. You always find adverts saying ‘lose 10lbs in a weekend’ and whilst they sound too good to be true you may be enticed, ultimately you are confusing fat loss with weight loss. Your body is made up of 70% water so it is easy to lose weight quickly, just stop drinking! Of course that would be pretty dumb and very dangerous, so make targets/goals realistic. I personally recommend a weight loss of 1-2lbs per week, which may seem a slow process, but it is the safest and most intelligent approach to weight loss.

Time Framed Goals
These are talking about dropping a dress size by Christmas, or by an event (birthdays, weddings. London marathon or race for life.) Giving yourself something to work to encourages and pushes you on to get it done.

Think of short and long term goals - make an entire list, you could include:

• Ultimate long term goal - what kind of body do you want? Dare to dream!
• 12 month goal - How much would you like to see yourself in a year’s time, what achievements would you like to make?
• 3 month goal - This is a very important goal, because most people can transform their bodies in 90 days and make a noticeable difference
  Weekly goals - how many times are you going to the gym that week> Do you have a personal training session/ How is your nutrition?
  Daily goals - Habits to develop, things to do every day for example - have you drunk enough water? Have you had your 5 fruit and vegetables a day? Is it a gym day? What are you going to do? GO PREPARED!

When you sit down and write your goals, use positive words to reward yourself every time you reach one. Buy that new dress/shirt, pamper yourself, take a trip, get a massage… and don’t feel guilty, you deserve it!!!

So how badly do you want it and are you willing to work for it?
Go ahead and set your goals…
YOU CAN DO IT!!