Tag Archives: tips

Exercise of the Month – Incline Bench Two Arm Dumbbell Row

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For this exercise you will need Dumbbells and an Incline bench, alternatively you can prop up one end of a straight bench.

Set Up

  • Set dumbbells down at the high end of the bench
  • Lay face down on the bench so that your chest is at the end of the bench
  • Your feet can either hang off the end of the bench or be placed on the floor on either side of the bench for stability

Action

  • Grasp the dumbbells with an overhand grip (palms facing you) and raise the dumbbells off the floor slightly
  • Keep your head up and your eyes looking forward, and then slowly raise the dumbbells up as far as possible
  • Squeeze your shoulder blades together at the top of the movement, and then lower the dumbbells back to the starting position

Teaching points

  • Keep your eyes up
  • Increase the intensity and effectiveness of the exercise by pausing for a count of 1-2 at the top of the movement

Check out our brand new video as Personal Trainer Ben Wilson demonstrates this month’s Exercise of the Month – The Incline Bench Two Arm Dumbell Row.


EOTM written by Oli Greiner, Gym Instructor, Caversham Health & Fitness

Any questions, please ask an instructor. Happy training!

For more information call us on 0118 948 4849

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

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