Tag Archives: Caroline Riddall

Top 5 Tips for Running

Posted on by
Reply

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.
    ———————————————————————————————————–
  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.
    ———————————————————————————————————–
  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.
    ———————————————————————————————————–
  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.
    ———————————————————————————————————–
  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

See our latest offers and promotions at Caversham Health & Fitness

Exercise of the Month – The Dead Bug

Posted on by
Reply

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…

Posted on by
Reply

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

Exercise of the Month – Side Lunges

Posted on by
Reply

Side Lunges with bicep curl using a medicine ball or weight

Sitting at computers, desks and driving are more common now than ever, a lot of gym based exercises also mirror these movement patterns. The human body needs to be strong and flexible in all movement patterns, for this reason side lunges are necessary to incorporate into a training schedule.

The Technique

Stand with your feet together, draw the abdominals in, roll the shoulders back and down, ensuring a good neutral start position.

Take a step to the side, whilst curling the arm holding the ball/weight, bend into the moving leg keeping the standing leg straight.

Power back from your buttocks and thigh to the start position still maintaining good posture.

Repeat 12x each side, rest for 30 seconds then repeat twice.

Benefits

Improving posture and function, working to encourage flexibility in the hip and inner thigh, tones and conditions the thighs and gluteal muscles in the backside as well as the biceps.

Caroline Riddall, Personal Trainer, Caversham Health & Fitness

We have some fantastic offers on personal training at Club CHF with our in-house personal trainers.
Try one of our new packages
PT Taster – 3 personal training sessions for £60
PT Multi 8 – 8 personal training sessions for £225
PT Multi 10 – 10 personal training sessions for £250

For more information call us on 0118 948 4849

Exercise of the Month – Stability Ball

Posted on by
1

Stability Ball Roll In And Plank
This exercise is great for toning and strengthening your core.

Perform 15 pull ins and then hold the plank position (body extended) for 15 seconds

Step 1. Roll over the stability ball until your feet are resting on top of the ball.

Step 2. Hands should be directly below shoulders, with your body long and straight and your abdominal (stomach) muscles contracted.

Step 3. Bend at the hips and knees, bringing the ball up towards your chest in a slow and controlled motion, and then roll the ball back to the starting position. Repeat 15 times.

Step 4. Once 15 reps are done, hold your body in the extended position for 15 seconds, concentrating on keeping your core strong and your spine long, and straight. Take a 30 second rest then repeat 2-3 times.

Why not try our Exercise of the Month from February – The Plank

Caroline Riddall, Personal Trainer, Caversham Health & Fitness

We have some fantastic offers on personal training at Club CHF with our in-house personal trainers. Try our new PT Taster – 3 personal training sessions for £60

For more information call us on 0118 948 4849