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Flexibility – How important is it?

Flexibilty – How important is it?

On the week beginning the 4th of April we are introducing a FLEXIBILITY class here at ActivZone Gym. It will be based on the principles of yoga/pilates focusing on stretching and strengthening your entire body.

But why is it important to be flexible?

Flexibility is one of the first things to go as your bodies enter adulthood unless you keep up with your stretching routines. In order to remain flexible, we constantly need to be on top of stretching via yoga/Pilates and or other type stretch routine. Athletes especially need to be conscious about flexibility to avoid injury. As we exercise our muscles shorten which will make them appear more pronounced and will give you that ‘pump’ feeling. In order to avoid injury, maintain a good posture and avoid lactic acid build up we need to lengthen our muscles through our stretching routines after we exercise. In turn, lengthening our muscles will also help you increase muscle size when you do your strength training.

What are the benefits of being flexible?

  • Decreased risk of Injury
  • Improved posture
  • Reduced lower back pain
  • Increased blood flow and nutrients to soft tissues
  • Better overall health and vitality

Want to come along to ActivZone’s NEW Flexibility class? Book now for our first class on Saturday the 9th of April at 9am-9.45am. Visit activzone.clubm.mobi in your web browser or call 01483 448666 to book in club. As always maximum numbers apply so do not miss out! Remember Student & Silver members/Non-members, you can try out any first class for FREE.

Depressed? What can you do about it?

Exercise and Depression

ActivZone Gym Instructors know that regular exercise isn’t just good for the body, it has benefits for a person’s mental health as well, including helping to treat or prevent depression. You wonder why we are always so happy at ActivZone? It’s because we exercise!

What are the benefits of exercise with depression?

Improved self-esteem is a key benefit of regular exercise. When you exercise, your body releases chemicals called endorphins and its these endorphins that trigger a positive feeling in the body. For example, the feeling that follows a run or workout is often described as “euphoric.”

Regular exercise has been proven to help:

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

Exercise also has these added health benefits:

  • It strengthens your heart
  • It increases energy levels
  • It lowers blood pressure
  • It improves muscle tone and strength
  • It strengthens and builds bones
  • It helps reduce body fat
  • It makes you look fit and healthy

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Here at ActivZone Gym we have over 32 classes a week to choose from which cater to all abilities. ‘Like’ our ActivZone Gym Facebook page for regular class updates or visit www.activzone.co.uk/call 01483 448666 to book yourself and your friends in for a free class trial at ActivZone Gym.

Surrey Half Marathon

Surrey Half Marathon

On Sunday the 13th of March myself and my friend Shane took part in the Surrey Half Marathon. We were both extremely proud to be supporting a local charity, Topic of Cancer which is based at the University of Surrey. The team, led by Professor Hardev Pandha and supported by Topic of Cancer, are conducting cutting-edge research on targeted areas of the body such as the prostate, breast, brain, bladder, skin, ovaries and lungs.

With not a lot (none really – not advised!!) of training Shane and I were both hoping to run under 2 hours but as we hadn’t put the time and effort into our training we were happy to just finish the race. Very annoyingly Shane beat me and finished in 1 hour and 34 minutes whilst I finished in 1 hour 50 minute, not bad timings for two people who didn’t train!

Back in December 2015 I had put together an advance 12-week training programme for us both to follow however with a busy home and work life we didn’t stick to it. Luckily we are both generally very active so not putting in the miles didn’t affect us too much. Below is the 12 week advance training programme we prepared.

Day1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Active Rest

Strength and core training

Easy Run

3 Miles

REST/

STRETCH

Tempo Run

2 mile warm up – 3 mile at half marathon pace – 1 mile cool down

Active Rest

Strength and core training

Easy Run

3 Miles

Long Run

6 Miles

Week 2

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 4 x 1 mile with 90 sec rest – 1 mile cool down

REST/

STRETCH

Hill repeats

2 mile warm up – 5 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Active Rest

Strength and core training

Easy Run

3 Miles

Long Run

6 Miles

Week 3

Active Rest

Strength and core training

Easy Run

4 Miles

REST/

STRETCH

Intervals

2 mile warm up – 10 x 400m sprint with 40 seconds rest – 1 mile cool down

Active Rest

Strength and core training

Easy run

4 Miles

Long Run

7 Miles

Week 4

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 x 200m sprint with 20 seconds rest – 1 mile cool down

REST/

STRETCH

Easy Run

4 Miles

Hill repeats

2 mile warm up – 8 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Easy Run

4 Miles

Long Run

7 Miles

Week 5

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 4 x 1 mile at 10k pace with 90 sec rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Active Rest

Strength and core training

Easy Run

5 Miles

Long Run

8 Miles

Week 6

Active Rest

Strength and core training

Easy Run

5 Miles

REST/

STRETCH

Tempo Run

2 mile warm up – 4 mile at half marathon pace – 1 mile cool down

Active Rest

Strength and core training

Easy Run

5 Miles

Long Run

8 Miles

Week 7

Active Rest

Strength and core training

Threshold Intervals

2 mile warm up – 3 x 2 mile at half marathon pace with 1 mile rest – 1 mile cool down

REST/

STRETCH

Easy Run

6 Miles

Hill repeats

2 mile warm up – 10 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

Easy Run

6 Miles

Long Run

9 Miles

Week 8

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 second sprint x 20 second rest – 1 mile cool down

REST/

STRETCH

Easy Run

6 Miles

Timed run

6 Miles at half marathon pace

Easy Run

6 Miles

Long Run

9 Miles

Week 9

Active Rest

Strength and core training

Tempo Run

1 mile warm up – 6 x 1 mile at half marathon pace with 1 mile rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Timed run

7 Miles at half marathon pace

Active Rest

Strength and core training

Long Run

10 Miles

Week 10

Active Rest

Strength and core training

Intervals

2 mile warm up – 20 second sprint x 20 second rest – 1 mile cool down

REST/

STRETCH

Easy Run

5 Miles

Threshold Intervals

2 mile warm up – 3 x 2 mile at half marathon pace with 1 mile rest – 1 mile cool down

Active Rest

Strength and core training

Long Run

10 Miles

Week 11

Active Rest

Strength and core training

Hill repeats

2 mile warm up – 5 x 30 seconds sprint uphill, walk down rest – 1 mile cool down

REST/

STRETCH

Easy Run

4 Miles

Easy Run

3 Miles

REST

Long Run

11 Miles

Week 12

Active Rest

Strength and core training

Easy Run

3 Miles

REST/

STRETCH

Easy Run

4 Miles

REST

REST

RACE DAY

At ActivZone Gym we regularly take part in races with our members so if you’re a keen runner please ask a member of staff what races are coming up next and get involved! You can also ‘like’ our Facebook page (ActivZone Gym) to find regular updates on gym events that are happening in the future. Are you taking up your own challenge? Do not hesitate to ask a member of ActivZone staff for advice or to write you out a programme that will help you get through your own personal challenge.

Sugar vs Personal training?

Do you know how much sugar is in the hot drinks you consume?

We all do it, half way through a shopping trip, on the way to work, after a long day, on our lunch breaks, stop in a coffee shop and order a hot drink. In Guildford alone there is a coffee shop every 20m on the high-street. Our society has become dependent on drinking coffee & tea for a quick and easy energy boost. But do you know how much sugar is in some of these high-street hot drinks?

BBC recently reported that there are ‘shocking’ amounts of sugar in some hot drinks. Action on sugar, a charity, analysed 131 hot drinks and found a third contained at least as much sugar as a can of Pepsi or Coco-Cola, which contain 9 teaspoons.  The charity said in some of the worst cases the drinks contained 20 or more teaspoons of sugar. The drinks assessed included flavoured coffees such as mochas and lattes, hot fruit drinks and hot chocolates from coffee shops and fast food chains. Action on Sugar found that 98% of drinks would receive a red nutritional value label for high sugar content.

The top 6 worst offenders from the high-street shops were:

  • Starbucks’s Hot mulled fruit – This drink has 99g of sugar per serving, that’s a massive 25 teaspoons of sugar
  • Costa’s Chai Latte – This drink has 70.7g of sugar per serving, that a huge 20 teaspoons of sugar
  • Starbuck’s White chocolate mocha with whipped cream – This drink has 73.8g of sugar per serving, that’s an incredible 18 teaspoons of sugar
  • Starbuck’s Signature hot chocolate – This drink has 60g of sugar per serving, that’s a huge 15 teaspoons of sugar
  • KFC’s Mocha – This drink has 58.8g of sugar per serving, that’s a big 15 teaspoons of sugar
  • Caffe Nero’s Caramelatte – This drink has 50.6g of sugar per serving, that’s a huge 13 teaspoons of sugar

To see the full article please follow this link: http://www.bbc.co.uk/news/health-35593007.

Will this make you think twice over the choice of drink you have next time you are walking Guildford’s high-street? As well as reducing the sugar you consume, these drinks do not come cheap so why not spend the money you would spend in a coffee shop on a Personal training session at ActivZone Gym?

For more tips on health, fitness and nutrition like our ActivZone Gym Facebook page https://www.facebook.com/pages/ActivZone-Gym/185780648111733.

ActivZone Gym

01483 448666

info@activzone.co.uk

Tips on living longer!

Why does the importance of exercise increase with age?

We all know that the older we get the more we should focus on our health and wellbeing, living a healthy lifestyle should be a priority, but do we know why?

Most of us know that exercise helps strengthen bones which decreases the risk of osteoporosis, arthritis & other degenerative bone diseases. Being active also boosts high-density lipoprotein (HDL) or ‘good cholesterol’ and decreases unhealthy triglycerides. This in turn decreases the risk of cardiovascular diseases. Regular activity can help prevent or manage a wide range of health problems and concerns including stroke, metabolic syndrome, type 2 diabetes, depression and certain types of cancer. But did you know that regular exercise can also help maintain brain volume and health? No we didn’t either!

The BBC documented that being unfit at the age of 40 is linked with a smaller brain volume at 60. Fitness in middle age may be particularly important for people with early signs of heart disease.

A study published in the medical journal of the American Academy of Neurology adds to growing evidence that heart health can affect brain health in later life. The study followed 1,583 people with an average age of 40. The participants, who did not have dementia or heart disease, took a treadmill test, followed by another two decades later, along with MRI brain scans.

The study found a direct correlation in our study between poor fitness and brain volume decades later, which indicates accelerated brain ageing.

To read the full article please visit http://www.bbc.co.uk/news/health-35541673

So even more of a reason to get down to ActivZone Gym and start your membership today! We have an open weekend for all non-members on the 27th & 28th of February, come and enjoy our facilities for FREE and see why we can help benefit your future. Call 01483 448666 to book your temporary pass for the weekend!

www.activzone.co.uk | www.facebook.com/activzonegym | info@activzone.co.uk

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