Strength and endurance training
Let’s imagine that you are already ‘fit.’ You might even be an athlete or a key player in a particular sport and you want to improve your chances of winning. This is where a programme that includes particular types of exercises primarily targeting either ‘fast twitch’ or ‘slow twitch’ muscles, depending on the type of performance you need to improve, will provide the right results.
Many people, and women in particular, do not want to end up looking like ‘Arnie’ but would like to see a little more definition in their muscles. A combination of high intensity interval training (HIIT) to burn off that layer of fat and weight training to improve muscle size and density will help you achieve your goals.
So many people suffer from poor posture or worse, from back problems caused by or exacerbated by poor posture. In many cases this is a direct result of inadequate core stability. By ‘core’ we mean the girdle of muscles that surround your waist. These include the abdominals in the front, obliques at the sides and spinae erectus muscles that surround the lower spine. A programme that includes core stability or core development exercises will, in many cases, bring about a real improvement in posture and can even be a cure for many people who suffer from backache.
Weight loss, muscle gain
The term ‘weight loss’ can be misleading as what most people really want to achieve is a reduction in body fat. This is most effectively achieved by a combination of cardio-vascular exercise to burn fat and body weight, or weight training, to improve muscle density. It is muscle and not fat that burns calories which are why diets (any diets) are ineffective in the long term. The right combination of the right types of exercise will ensure the right results.
Sport specific training
Perhaps you are a Rugby player, you want to improve your game, and a large aspect of any sport is fitness, being functionally fit to perform in the right environment. Even if you are a top class athlete you can always improve your game through a carefully crafted regime of sports- specific exercise and diet.
Kettlebell and TRX suspension training
Qualified Kettlebell Trainer, Kettlebell training starting at a general conditioning and learning stage, can increase neuromuscular efficiency, muscular endurance and cardiovascular fitness whilst also preparing the body for further phases. The primary focus of the all the phases of training is to maximize strength, hypertrophy, strength endurance and energy output (for body-fat loss).
Born in the Navy Seals, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. The TRX is a highly portable performance training tool that leverages gravity and the user’s body weight to enable hundreds of exercises for every fitness goal.
Olympic Weight Lifting training
Olympic weightlifting is often confused with power lifting. Power lifting is not an Olympic sport and consists of three exercises – bench presses, squats and dead lifts. Unlike these three exercises, the two lifts contested in Olympic weightlifting – the snatch and clean & jerk – are rarely seen performed in modern day gyms.
Another benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabiliser muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in “traditional splits” for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!