Please find following information about my exercise classes. Including what to wear, what to bring with you and what to expect during the sessions.
Clothing
Please come dressed ready to exercise. Clothing either specific to exercise or something that allows you to keep cool plus move freely. Please wear clothing appropriate to the weather if you know the session will be outdoors, for example – waterproof jacket if you are running, layers if it’s cold.
Please wear trainers on your feet.
Please bring
It is important to stay hydrated during exercise so please bring along a drink with you, preferably water in a bottle.
Cost
All sessions cost £6.50, with the exception of the Tues 10am zoom class which costs £5. Payment can be made in cash on the day or by bank transfer in lots of 6 classes. Registers are taken at each class and participants are only charged for sessions that they attend.
Class Content, General
All classes will contain a combination of:
- Aerobic Exercise; fast paced, often body weight only. This type of exercise will increase your heart rate and oxygen intake to challenge your heart and lungs to work harder and therefore encouraging them to adapt and become stronger.
- Resistance exercise; using weights, body weight or resistance bands. This is usually carried out slower and to specific tempos to optimise the benefit realised. This type of exercise uses weight to put stress on your muscles and bones. Muscles then adapt to be able to cope with that stress – thus they become stronger. The rate of bone loss is reduced and bone tissue is conserved, thus reducing the risk of fractures.
- Agility, speed and balance work; to improve the communication between your nerves and muscles thus enable faster reactions, increased power production and enhanced proprioception (knowledge and speed of body placement).
All types of exercise help you realise significant benefits to both your physical and your mental health.
Although all classes will follow the same fitness principles, including:
- Moving in all planes of motion
- Inclusion of all major movement patterns
- Movement preparation: Warming up muscles in a slow controlled manner, plus joint mobility
- Cooling down & stretching
That’s the science bit done! All classes are all varied and super fun, ensuring participants remain motivated whilst allowing the opportunity to learn, increase confidence and master exercise technique.
To ensure optimal exercise benefit and to reduce the risk of injury, all sessions are very technique focused. Including postural correction and techniques to improve individual movement compensations.
Class Content, Specific
Bootcamp
Bootcamps are a higher intensity exercise class. The pace is fast and rest times are minimal. However, all participants will work to their own ability and fitness level and rest can be taken when needed. Adaptations are provided to enable individuals to work to, and to challenge, their own fitness levels. Most participants will be able to carry out “mat work” on the floor.
Personalised Group Training
These sessions are run at a medium intensity level but also work well across all fitness levels. Both low and high adaptations are provided to ensure all participants are able to challenge themselves safely yet achieve progression. Longer rest periods are provided through more detailed and more regular exercise explanations. No exercises will require individuals to get down onto the floor although this will be encouraged where it is possible. Wall or elevated options will be provided.
Senior Fitness
These classes will be held indoors where each participant will have a chair with which to sit, use to assist stability or to perform any chair specific exercise eg core work or leg exercises with resistance bands. No floor work will be included within this class; options will be either elevated on the chair or against a wall. However, if you were to opt for a floor push-up rather than a wall push-up you would not be held back.
Run Coaching, 0 – 5k
Training will consist of timed periods of running and walking plus strength training. Week one, for example, will be 1 minute run & 90 seconds walk – repeated 8 times. Strength training will use body weight and resistance bands to build strength and mobility to enhance your running ability and reduce the risk of injury. Each session we will focus on a specific running technique as well as overall running performance.
The run element will be increased gradually over the 9 week period.
Session will start at NMCC, Summerleaze Park.
We will meet outside at the back of NMCC, where cover is available if needed.
Please arrive on time as we will leave as soon as the session starts.
We will start the session with a 5 minute warm-up walk, into the moor, which will take us to the area where we will stretch before hand and do our strength training after.
I will leave a bag in this area. It is a public place so I cannot guarantee the safety of anything in the bag but you could leave a (non valuable) water bottle here if you wish.
To accommodate varying speeds during the run elements, the class will re-group during the walk elements.
We will head back to NMCC about 10 minutes before the session ends; cooling down with a 5 min walk and some stretches when on site.
It is preferable that participants then repeat the session themselves twice more before the next class.
Clothing: Please dress ready for exercise, including trainers, and appropriately for the weather. Layers for warmth or waterproof coat if it’s raining.
Sessions cost £6.50 each but as this is a 9 week course it is payable in full, £58.50, at the start of the course.
Stay Strong Fitness Training 