Health Club & Spa Update
Health Club & Spa – 17th January 2022
- We no longer issue any paper passes and any from before the COVID-19 pandemic are no longer valid as previously communicated.
- Guests can be brought Monday to Thursday only. Friday, Saturday and Sunday have been excluded based on a large amount of feedback regarding the facilities being too busy on these days.
- Guest need to be booked in advance by emailing email@example.com. Please await confirmation before coming to the club and where possible email a couple of days in advance to ensure there is availability.
Once your 3 visits have been used, we are unable to issue any further visits – this includes paid visits.
Please also note our Spa Lounge is now open from 8.30am so you can enjoy a morning coffee after your class.
The Health & Spa Team.
1. Is working out in the morning better for you?
You should exercise at a time that suits you and your body. There’s no evidence to suggest that an early morning workout is better for you, but some people are just more efficient at this time. You’ll get results regardless of the time of day, as long as it works for you. A good workout in the morning however can wake you up and prepare your mind for the busy day ahead.
2. Should I approach my sessions with a plan?
Yes, this will help you get the most out of your workout. Decide which muscle groups you want to work on, whether you’re doing a strength session or a HIIT workout and what equipment you’ll need. Then, think about how many reps and sets you’re going to perform. That way, you won’t waste time procrastinating and you’ll work harder as a result. Speak to one of our team who can help put together a plan for you.
3. Do I need to work out every day?
It is not necessary to train every day. Three to four gym or home workouts each week is enough if you work as hard as you can in each session. Try to balance the week with a mix of cardio, HIIT, strength and yoga or Pilates. However, when it comes to being active you should aim to move as much as you can every day – whether that’s with brisk walking, jogging, swimming, gardening or putting your all into the housework! Set yourself a goal for a minimum of 10,000 steps a day!
4. How long do I need to work out for?
This depends on your fitness levels, what type of training you’re doing and what intensity you’re training at. Just remember, something is always better than nothing. If you only have 30 minutes, try to fit in a quick HIIT (High Intensity Interval Training) workout or go for a run. You definitely don’t need to be training for hours, a quick 45 minutes should suffice.
5. Do I need to vary my workout to see results?
If you want to see real change in your body you need to mix up your routine. The body quickly adapts to exercise and if you continue to do the same workout or use the same weights, it will plateau as it stops responding to the training stimulus. Increase frequency, intensity or the type of training as often as you can. Remember ‘Variety is the Spice of Life!’
6. How do I get a six-pack?
Reducing body fat should be first on the agenda – you may have the strongest set of abdominal muscles but if your body fat percentage is too high, you won’t be able to see them.
Be sure to include some fat-burning HIIT training and cardio in your routine. However, diet is arguably the most important factor if you want to get lean. Use apps such as My Fitness Pal to track your calorie intake and if weight loss is your goal, ensure you are in a calorie deficit (burning more calories than you eat).
When you’ve reached your body fat goals, it’s time to target the abdominals and increase their muscle mass through your training. Great core exercises include plank variations, bicycle crunches and cable rotations, or try abs-specific classes at the gym.
7. What type of training do I need to do to increase muscle mass?
If you want to build muscle, you’ll need to start weight training. Lifting heavy weights effectively rips the muscle fibres and as the body repairs, it replaces damaged muscle fibres to form new strands. As a result, this increases the thickness and size of the muscle.
Choose heavier weights for lower reps and take a longer rest between sets. It’s important to train the muscle groups you want to build a few times per week. And don’t forget to increase your calorie intake – you need to feed muscles if you want them to grow.
8. What type of training do I need to do to lose weight?
Generally, cardio training such as swimming or running will burn the most calories per session. Weight training will help you burn more calories over the course of the day – muscle burns more calories at rest than other tissues, including fat, and therefore speeds up your resting metabolism. Should you need any tips on running just speak to our Marathon champion, Mike Proudlove or our up and coming Champion, who runs 20 miles most days ‘for fun’, Alice Cox-Cooper!
HIIT exercise can burn 25%-30% more calories than a steady-state exercise session such as a run. Therefore, combining cardio, weights and HIIT-specific training alongside a diet that will leave you in a calorie deficit is the most effective route to weight loss.
9. How often do I need to rest?
Ensure you have at least one rest day per week to allow your body to regenerate and repair, so you can come back stronger.
10. When should I stretch and how often?
Start with some dynamic stretching (active muscular stretching such as walking lunges or jogging with high knees) before a workout. Then, do static stretches such as a standing thigh stretch or side lunge for post-workout recovery, focusing on the muscles you’ve worked. This will decrease your risk of injury, improve blood flow and circulation, increase your range of motion and improve muscle function. You can never stretch too much!
11. What’s the best way to help sore muscles?
Diet plays a vital role in the rate at which your body can recover – protein is crucial for decreasing muscle damage and soreness after a workout, so make sure to fuel up properly. Rest and plenty of sleep will also give the body time to repair.
Treat yourself to a massage with one of our Therapists, remember you get 20% off Mon-Friday. You could also try a bath with Epsom salts, which are packed with magnesium that will gently relax muscles.
12. How does exercise help mental health?
Research has shown that exercise can help to reduce stress, improve your self-confidence, alleviate anxiety and improve concentration. Plus, it releases endorphins, which encourage feelings of happiness. Right now with everything going on in the world, exercise can really help you switch off to the outside.
Be careful though not to over train, as this can put your body and mind under stress, raising levels of the stress hormone cortisol. Therefore a balanced exercise plan is key.
If you have any other questions we can help with, be sure to ask…. You can email me directly on firstname.lastname@example.org