Training is Better Together

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Training is Better Together

Did you know that exercising with a partner makes you more likely to stick to your routine?

Exciting new research from Michigan State University suggests that we are more likely to perform better when exercising with a partner. Unless you’re a highly motivated self-starter, your chances of successfully sticking to a fitness routine without a partner are significantly lower than they are when exercising with a partner.

The Study

Researchers divided 58 female participants into three groups for a series of studies that took place over six days.

The participants in the first group rode stationary bikes on their own while the participants in the second group exercised with virtual partners. Those in the third group were also assigned virtual partners, but were told their performance would directly impact their partner’s performance too.

In every experiment, the women in the third group lasted considerably longer on the exercise bikes; on average two minutes longer than those in the second group and 10 minutes longer than the individual exercisers. Researchers concluded that having a partner can significantly improve performance in aerobic and fitness workouts.

The Result

Having a workout buddy, particularly someone who is in great physical shape will provide the willpower and encouragement you need to help you achieve your goals. If a partner workout sounds like something you would be interested in, join us at Caversham Health and Fitness with one of our Joint Memberships from only £54 – that’s just £27 per person!

You don’t have to be a couple to qualify for a joint membership – any two people from the same address may join together.

Personal Training

Another great way to keep motivated with a partner is by working with one of our experienced Personal Trainers. 

Your Caversham Health and Fitness Personal Trainer can offer you:

  • guidance on reaching your goals
  • education about strength training, cardio and basic nutrition
  • a reason to show up at the gym each week
  • ways to help track your progress

“A realistic way of getting fit is having a training partner who is dedicated enough to make you get up and do the exercise” - Caroline Riddall, Personal Trainer, Caversham Health & Fitness

Join online or call us on 0118 948 4849 to get started

Exercise of the Month – The Clean and Press

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The Clean and Press is an effective weight training compound exercise that works in every routine. It is beneficial for both weight loss and weight gain because of the number of muscles recruited.

This exercise works the body’s entire vertical movement plane by working the legs, back, core, arms and shoulders. By involving the both upper and lower body equally, the core is trained to transmit force through your midriff safely.

Exercise of the month clean and pressThe Technique

  • Start with the bar on the floor
  • Keep your back flat and knees bent
  • Drive hard through the legs pulling up the bar tight into your body
  • In the same motion pushing the elbows upwards until the bar is on your chest.
  • From here with as strict form as possible, press the bar over your head.
  • Be sure to lean into the bar once it is over your head, it keeps the bar in a much more neutral position.

Remember these key points;

  • Drive your hips forwards at the same rate as you drive your shoulders upwards for a clean lift.
  • Keep the bar close to your body as you lift to avoid placing stress on your spine.
  • Drive up from your legs through your core and into your upper body to accelerate the bar above your head.

For safe lifting I would suggest practicing this exercise in 3 steps.

1. Deadlift

2. Clean

3. Standing military press (aka BB shoulder press)

Remember to ask a trainer for help if you’re struggling with technique.

Good luck and happy training!

Top 5 Tips for Running

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Running

We hope your training has got off to a great start in 2013!
Do you run to get fit or take part in 5K, 10K races and half marathons?  Gym Manager Caroline has put together her Top 5 Tips for Running.

  1. HOW FAST?
    One common mistake runners make is to run too fast. For weight loss especially, it is better to run slower and longer than to run fast for a short period of time. Start slow and gradually build up.
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  2. WHICH SHOES?
    Making sure you have the correct running form is vital to avoid injury and ensure you are running as effectively as you could be. The correct running shoes are designed to promote good running form so make sure you are wearing a good pair of running trainers. If you are unsure about your form then one of our gym instructors will be happy to have a look at you whilst you are on a treadmill.
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  3. HOW OFTEN?
    Don’t run every day, your body needs recovery time. Most experts recommend running 3 to 4 days a week, any more and you do not give your body time to recover and get stronger as your body actually strengthens your muscles on your non-running days.
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  4. DON’T JUST RUN
    It is important that your body isn’t conditioned for just one discipline. All round fitness is much better for you and your body as well as enhancing your performance. If you can run for 10 miles but struggle to do 10 sit ups your overall fitness will suffer and therefore your running will too.
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  5. WORK YOUR CORE!
    Weak core muscles will affect your overall performance. Your core is your stabilizer and if it is not conditioned to support you during training it will hinder your progression.

Caroline Riddall, Personal Trainer, Caversham Health & Fitness

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Exercise of the Month – The Dead Bug

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Start Position:

Lie on your back with your legs bent so that there is a 90-degree bend in both your hips and your knees.

Your knees should be slightly wider than hip width with your feet slightly medial of your knees. Adjust your spinal position so that it is as neutral as possible.

Please place a cushion or a block behind your head if your head is tilting back onto the floor.

Lift your arms over your chest so that there is a slight circle in your arms.

Take a good diaphragmatic breath (feel your ribs expand in all directions) and as you exhale draw your rib cage downwards and hold it in place with your diaphragm.

Action:

Slowly extend one arm over your head and at the same time straighten the opposite leg away. The aim is to maintain inner unit activation and your perfect spinal alignment throughout this exercise.

Repeat, alternating from right to left.

When you feel you cannot maintain a perfect technique, please stop this exercise.

The Dead Bug

Benefits:

The Dead Bug is a wonderful exercise for activating and strengthening the inner abdominal muscles (diaphragm, transverse abdominals, pelvic floor and multifidus)

Any questions, please ask an instructor. Happy training!

Caroline Riddall, Personal Trainer, Caversham Health & Fitness

See our latest offers and promotions at Caversham Health & Fitness

Happy New You…

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Happy New You - Exercise Tips for the New YearBeat the post holiday blues and shape up in 2013 with top motivation tips from our in house personal trainers Caroline Riddall and Ben Wilson;

  • Coming back to the gym after Christmas can be hard. Give yourself a few sessions with slightly lower intensity to make it easier on yourself and so you will be more motivated to come in.
  • Mark your outlook calendar with your workouts as if they were actual appointments. This makes you plan around the sessions and hopefully you won’t bail at the last minute!
  • Set appropriate mini and long term goals. Make sure you set more than one so you can celebrate each time you complete one of them.
  • Keep a log of all your gym workouts, try to improve all the times/weights/reps every session so you can visibly see your progress.
  • Try new classes, this will help to mix things up and you might find a new class you really enjoy!
  • Try something new in your routine, a 2000 m row or maybe a change of exercises altogether to start fresh for the New Year.

How can our trainers help?

FREE Member Review
Book in for a FREE Monthly Review with one of our trainers – Caroline, Ben or  Andy. Our trainers can help you change your exercise routine, show you some new exercises and help you with your technique.

Personal Training
A personal trainer can help you at all stages of your training.  If you are new to the gym a PT will get you started on a programme designed specifically for based on your personal goals.  If you are a seasoned gym user a PT can help you fine tune your workout and stay motivated.  Your PT will introduce you to new exercises to work different areas of the body, increase fitness or burn fat … whatever you are aiming to do!

Not sure if it’s for you?  Try a PT Taster – just £60 for 3 one hour sessions.

See our latest offers and promotions at Caversham Health & Fitness