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I’m going to the gym but see no results!

“I’m going to the gym but I’m not seeing results” This is a sentence that we hear regularly when speaking to people about their programmes and exercise routines at ActivZone. Usually it’s down to a poorly structured programme, at least from an exercise point of view.

 

A common mistake in programmes aimed at weight loss, is having too much of a focus on core exercises which won’t burn anywhere near as much fat as people would like to think. Replacing some of these exercises for high intensity cardio for example; short sharp bursts of rapid movement while running on the treadmill. Repeating this process is far more beneficial than any long slow duration exercise. Full body weight, high intensity exercises such as plyometric pushups, burpees, lunges, squats and so on will give you a better result for the time you’re putting in.
Another reason can be down to having a static programme which will in turn cause your development to plateau; in order for you to progress your programme needs to be updated at least every 4-6 weeks to see progression and results. If you don’t change the programme, you won’t change. Small changes in the intensity and or duration in your programme will be sufficient to see improved results. Increasing the amount of reps, reducing rest periods and adding to the length of time you exercise are examples of this.
Making the most of your time is key. Going to the gym for an hour and doing what is comfortable is a waste of your time. Make sure that you are making the most of your time by completing exercises and scheduling in any breaks. Having a shorter but more intense session will give you the results you are looking for. Pushing yourself past your comfort zone is key.

 

Overall the key to losing weight is a good programme, structure and variety. Want to get started today? All GOLD members get FREE personalised programmes every 6 weeks & 1-1 personal training sessions weekly included in their ActivZone Gym membership. We want to help you achieve the results you deserve. Call 01483 448666 to start your ActivZone Gym Membership today!

 

And don’t forget, exercise isn’t the only factor that contributes to weight loss and a healthy lifestyle. Although exercise will help you lose weight, eating a well-balanced, healthy diet will ensure that you lose weight and keep it off!

 

 

 

Obesity figures on the raise in the UK

You may have heard in the news recently that there are now more adults in the world classified as obese than underweight.

 

The BBC reported that ‘the research, led by scientists from Imperial College London and published in The Lancet, compared body mass index (BMI) among almost 20 million adult men and women from 1975 to 2014. It found obesity in men has tripled and more than doubled in women. Lead author Prof Majid Ezzat said it was an “epidemic of severe obesity” and urged governments to act. The study, which pooled data from adults in 186 countries, found that the number of obese people worldwide had risen from 105 million in 1975 to 641 million in 2014.’

 

Find the full article here http://www.bbc.co.uk/news/health-35933691.

 

What can we do to stop this epidemic? Our instructors here at ActivZone Gym all agree that the solution is simple, eat the right things and exercise a little more.

 

But do you know what you should and shouldn’t be doing? What you should be eating and when and why? Do you need a little more guidance on how to lose weight and what’s the most efficient way to do it?

 

For all of our lucky GOLD members we are now introducing 1-1 Personal Training sessions included in your membership, as well as personalised Gym Programmes & body statistic tests. We want to help you achieve your goals, we want to see you to succeed and we have put all the tools in place to help you do this here at Guildford’s favourite gym, ActivZone!

 

Not a GOLD member? Not to worry, you can upgrade today! Speak to a member of staff for more information.

 

AZ team.

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.