THE BENEFITS OF FOAM ROLLING Posted on 14 July 202120 November 2021 by Michelle Jones If you keep up to date with the latest trends in fitness, the chances are you’re always hearing about new exercises, new pieces of equipment and new routines that will transform your life and tone your body. And though many of these fitness trends may turn out to be fads, one that seems to be here to stay is foam rolling. Easy, effective and fun, foam rolling will revolutionise your gym experience, helping you to feel healthier, fitter and more relaxed, even after the toughest of workout sessions. IMPROVE FLEXIBILITY AND REDUCE ACHES Also known as self-myofascial release, foam rolling has become incredibly popular in recent years, with everywhere from your local easyGym to luxury country clubs investing in a roller. Once used exclusively by elite athletes, coaches and therapists, foam rolling helps you to release muscle tightness and massage sore limbs after a workout. By applying pressure to the right places in the right way, foam rolling can prevent stiffness, pain and help you’re muscles return to their normal function. As long as you’re doing foam rolling exercises correctly, you should be able to increase your range of motion, improve flexibility and even reduce post-workout fatigue. FOAM ROLLING EXERCISES Foam rolling is most effective when it’s used to target specific parts of your body, so the best way to begin is to ask a member of staff at your gym to talk you through the basics. Incorrect use of foam rolling won’t be as effective and could even cause your aches and pains to become worse. In order to get to specific muscles, you’ll need to hold your body in certain poses while using the foam roller. These poses will change depending on which muscles you’re trying to massage and whether or not you have any knots or trigger points to work on. In general, you should spend around 20 minutes working on each tender spot, making sure you roll slowly and being careful not to put too much pressure on trigger points and sore muscles. Though it’s fine to use the roller on your upper back, avoid using the foam roller on your lower back as this can cause your muscles to contract, making your pain and stiffness worse. WHY SHOULD YOU INCLUDE FOAM ROLLING IN YOUR ROUTINE? Taking the time to cool down after a tough training session is incredibly important if you want your muscles to recover, heal and become stronger. Massaging your muscles through foam rolling helps to kick start this process, helping your muscles to heal quicker and helping you to improve your performance in the gym. If that wasn’t incentive enough, the idea that you can stroll out of the gym after an hour or two of weights, reps and stretches and feel almost as good as new should help to convince you that foam rolling really is the way forward. Why not give foam rolling a go next time you’re at the gym and find out what all the fuss is about for yourself?
WHAT IS FUNCTIONAL TRAINING? Posted on 14 July 20215 November 2021 by Michelle Jones Functional Training has been around for decades, but today’s vast range of equipment has made it a top fitness trend! Some kit, such as swiss balls, punch bags, BOSU & medicine balls has been in gyms for years… but how about TRX, Plyometric boxes, ViPR, Battle ropes, Core & Bulgarian Bags, Sleds and Sled Tracks? easyGym has invested in functional kit to give our members the opportunity to have fun & spice up their workout! TRX Developed by a Navy SEAL Squadron Commander, TRX is a suspension trainer, which uses bodyweight to effectively work out! Core Bags These durable leather bags are used by our armed forces and are available in a range of weights. With easy-to-grip handles, core-strengthening exercises become much more interesting. Plyometric Boxes Plyometric boxes come in a variety of heights, allowing for jumping practice without the fear of scraping those shins if you don’t quite make it to the top. Bulgarian Bags A crescent shaped weighted bag that you swing around, and use your body to control its momentum! Kettle Bells Kettle bells are weights that looks like a basketball with a suitcase handle! Its centre of gravity extends further than the handle, making it an exceptional tool for ballistic exercises. Battle Ropes Essentially, a strong gym rope that is fixed at one end to offer a fun, dynamic and complete body workout in a matter of minutes. ViPRs Versatile in design, the ViPR is a long weighted rubber tube that can be slammed, lifted, thrown, stepped on or dragged. Sleds and Tracks Able to be loaded with as much weight as you can push along the track, our sleds are great for getting your entire body involved in the movement. TiYRs These large pieces of kit range from 40kg to 100kg and are great for tyre flips, fireman’s carries, plyometric jumps, and much more. Slam Balls While we normally ask members not to drop weights, that’s exactly what these very dense balls are meant for! Providing an additional measure of instability (they are filled with sand, after all), slam balls are great for getting stronger and keeping that heart rate up at the same time. All of our gyms are equipped with a Freedom Zone, which is home to all this kit and more! Our PACK45 workouts focus on functional training too, so join a workout or ask a member of our team for more information today!
IMPROVING YOUR POSTURE Posted on 14 July 20215 November 2021 by Michelle Jones If you’re struggling with poor posture, there are things you can do to help. Try to keep the following in mind: 1. Sitting posture Ensure your back is aligned against the back of your chair. Avoid slouching or leaning forward, and keep your shoulders straight. Knees should be even with your hips when sitting, with both feet flat on the floor – use a footrest if necessary. 2. Standing posture Try to stand with your feet about shoulder-width apart, and avoid locking your knees. Keep your weight mostly on the balls of your feet, with your shoulders upright and your head level. When standing for long periods of time, try to shift your weight from one foot to the other, or rock from heels to toes. Avoid regularly wearing high-heels as they can alter your overall body alignment. 3. Driving Posture Your seat should be the correct distance from the pedals and steering wheel to avoid leaning forward or reaching. Sit with your back firmly against the seat for support, and adjust your headrest, so that the middle of your head is supported and kept upright. 4. Move around! As our muscles become tired, we end up slouching or slumping, which puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. For example, make an effort to get up from your office chair every hour – go to the loo, walk to the printer or make a cup of tea. On long drives, always stop, even if you don’t need to – a walk around a service station car park will do you a world of good, for your body and mind! 5. Exercise! Regular exercise helps to condition your muscles, and specific strengthening exercises will help the muscles surrounding your back to stay strong and prevent strain or injury. Have a chat to one of our Personal Trainers about specific exercises you can do to help stretch and relax the major back muscles – especially if you work in an office or drive a lot. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles – so jump into one of our holistic classes on offer. However, if you continually suffer from back ache, consult a specialist, as you may benefit from chiropractic or osteopathic manipulation.
OUR TOP 10 FITNESS TIPS Posted on 23 May 20215 November 2021 by GymEasy 1. Be realistic Always be honest about your current fitness levels, how much time you have to exercise, your short and long term goals, and your desired timescales. Remember that you need to stick with your programme to see results. If you think back to a time when you were happy with your shape, how long ago was it? It won’t take as long to get back to that but it won’t happen overnight. 2. Get it in the diary! Block out your workouts in your diary, like you would a doctor’s appointment. This forward planning will ensure you make time to work out, and will get you into a routine. You are also more likely to commit to these sessions, as you will feel guilty cancelling them out of your diary. 3. Get a training partner This is by far one of the best ways to get you on track to achieve your goals. Not only will you set regular workout times, you also won’t let your friend down by cancelling at the last minute. Plus, you will have more fun, and stay motivated! 4. Always have your gym kit Not only will it mean that you can head for the gym whenever you get a free slot (although they should be in your diary!), keep it in the boot of your car or in the office, and then you’ll have no excuse! 5. Set goals You need to set a range of short term and long term goals to ensure that you have a focus to your training. We can help you with this, so come and discuss your goals with one of our Personal Trainers. 6. Track your progress Log your training. If you don’t know what you did last week, how can you beat it? Knowing your strengths and weaknesses allows you to plan ahead, also being able to show what you have done to our Personal Trainers makes it far quicker to prescribe a new training plan…. meaning you’ll reach your goal quicker. 7. Eat well You are what you eat! We don’t believe in fad diets, but putting quality food back into your body will not only see you lose weight, but good eating will help your body repair itself more effectively, sleep better, keep you healthy plus countless other reasons. Read our article on a balanced diet for more information. 8. Try a class Whether you take part in classes regularly or not, they are great for a motivational boost – especially those times you can’t be bothered thinking what exercises to do in the gym. Many members really enjoy the atmosphere the instructors generate and the enthusiasm generated by a group training together. 9. Mix it up! You need to keep challenging yourself with different exercises, as your body will get used to your regular routine, so it won’t be as effective. Keep changing your programme to ensure progression… try a class, a new piece of kit or a new area of the body. Adding variety to your workouts will also keep your mind stimulated, which means you will be less likely to lack motivation. 10. Short on time? If you’re stuck for time, ensure you work harder – run faster, lift more weight, jump into a spin class! Why not try functional training – read our blog article about it!
