Tag Archives: work out

Exercise of the Month – The Wall Sit

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The wall sit is an exercise you can perform just about anywhere, without any gym equipment.

This exercise involves sitting, with your back against a wall in a squat position and simply holding the position for as long as you can – with practice this will improve over time!

Teaching Points:

  • Keep your head and back touching the wall
  • Keep the legs at a 90 degree angle
  • Hold your arms out in front of you to work your shoulders

This exercise builds on your isometric strength and endurance in the quads and glutes – a favourite exercise to perform for the pre-ski season!

There are a number of variations to the wall sit which include using a stability ball, one legged wall sits or holding weights in your hands.

Check out our new Exercise of the Month video as Personal Trainer Caroline Riddall demonstrates the stability ball wall sit.

Happy training, any questions please ask!

Caroline Riddall, Personal Trainer, Caversham Health & Fitness

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

Exercise of the Month – The Barbell Floor Press

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The Barbell Floor Press is a fantastic exercise to help improve bench press performance. Training the horizontal pushing motion this exercise puts considerably less strain on the shoulders due to the reduced range of motion.

Club CHF Exercise of the month - Barbell Floor Press Club CHF Exercise of the month - Barbell Floor Press

Set Up:

  • Adjust the hooks on the cage so that the bar sits just short of the lock out position
  • Form a supine position on the floor
  • Your hands should be slightly beyond shoulder width apart
  • Your knees should be bent and your feet should be flat on the floor
  • Lie underneath the bar so the barbell is just below eye level
  • Hold the barbell with an overhand grip

Action:

  • Unrack the bar
  • Slowly lower your elbows, allowing them to just graze the floor (try not to pause on the floor)
  • Press back up

Andy Knight, Personal Trainer, Caversham Health & Fitness

Any questions, please ask an instructor. Happy training!

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

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!