Exercise Innovation

BOSU is a balance training aid that can also be used to help develop strength and explosive power. BOSU is an acronym of “Both Sides Up” referring to the fact that this equipment can be used both with the flat surface on the floor or the curved inflated side. When the curved dome side faces up, the BOSU ball provides an unstable surface while the device itself remains stable. This combination of stable/unstable allows a wide range of users, including the young, elderly, injured and the elite level athlete. With the dome side up, the device can be used for athletic drills, plyometrics and aerobic activities. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device is highly unstable and can be used for a wide array of strength and power exercises. At active4less you are welcome to use the BOSU in our functional area or you may find yourself using it as part of one of our group circuits.

The TRX is a specially made adjustable strap with handles that allows you to undertake what is referred to a s Suspension Training. This unique and highly portable piece of kit provides a complete training system, allowing you to work total body strength, balance, posture and flexibility. If you’ve hit a plateau or are bored with your current training, there are simply hundreds of exercises you can perform with the TRX. Try the TRX on your own in the gym or to take your training to the next level, join one of our specific TRX classes. These are suitable for all users, both young and old and will help introduce you to the unique and versatile TRX training system.

Power bags are a diverse training tool used by UK athletes, boot camps, rugby players, personal trainers and more for functional training. The 3kg power bag is ideal for rehabilitation and introduction to weight lifting exercises. They are also ideal for dynamic movements with a partner. As the weight of the power bag varies the potential uses also changes. Larger bag are well suited to shifting and lifting moves for power and strength. Smaller bags can be used for sports performance, speed, balance and mobility exercises. You can build a whole body routine simply around a power bag or incorporate it in to circuits and resistance exercise. Bags vary in weight from the very light 3kg bag up to around 60kg. We’ve only gone to 40kg, because that is plenty heavy enough for most people in our club.

Zumba is a fusion of hypnotic latin rhythms and easy to learn moves that create a workout programme that will keep you coming back for more. Generally people who take up Zumba get hooked. You’ll learn to love working out, moving your body and learning to dance to great rhythms that you can take to the dance floor.

Energise your body, burn calories, get lean and toned and have a blast doing it. The Zumba mantra is “Ditch the workout and join the party!!” Never before has getting in shape been so much fun.

Routines feature a mix of high energy interval sessions and resistance moves to tone your body and get you heart pumping.

Don’t try kicking these, they’re heavier than they look! Medicine ball drills will get your heart pumping and your body moving and with ball weights from 1kg up to 10kg, there is one for everybody. Medicine ball training can be used to develop strength and power in all 3 planes of movement. If you are training for sport, then don’t miss out on the huge potential benefits this training can offer. Generate rotational strength, balance, explosive power and speed.

Don’t worry, if all you want to do is get toned and run around with your kids, then medicine ball training is also excellent. In medicine ball classes you can work on your own or in pairs making the classes fun and sociable. Classes will help improve mobility, especially around the hips and spine, they will reawaken muscles you tend to ignore and work them through large ranges of movement. Look out for classes on the programme or ask a trainer to show you some sample exercise.

Sometimes also referred to as the fit ball, swiss balls are the large inflated balls. The primary aim of using a swiss ball is to create and unstable platform for strength and movement exercises. In everyday life we tend to spend an ever-increasing amount of time seated or sedentary, whether that be sitting at work, I front of the TV, traveling to work or in front of the computer reading this information. Over time the muscles that control posture become lazy and this can lead to stress on the body and pain due to poor posture.

Performing exercises using the swiss ball helps to improve posture balance and proprioception. Many common exercises such as the plank, press ups and squats can be performed using the ball. However it also is ideal for balance exercises such as sitting, kneeling and standing on the ball. For someone who has spent most of their adult life sedentary, even the most simple exercises such as sitting on the ball with a neutral spine and one leg raised of the floor will provide a challenge.

Swiss ball classes can also provide a fun workout. When your balancing on a large ball like a seal or rolling off it like a clown, it’s hard to keep a straight face.

Boot camp classes provide a total body challenge with lungs full of fresh air. They can be cardio biased; focusing of big whole body movements preformed at speed and speed, agility and quickness drills. They can also strength biased; incorporating dynamic movements targeting power. These classes might include bodyweight strength exercises, plyometric drills and a range of other equipment such as ViPR, TRX, agility ladders and kettlebells.

Exercising outdoors you are unconstrained by space or air conditioning, you don’t have to wait for equipment and classes can be as big or small as desired. If you don’t mind getting wet, there is no reason why you can’t do boot camp classes all year, just layer up, then take them on or off as needed to keep your body temperature comfortable.

Boot camps are ideally suited to partner-work exercise. This can add a new dimension to classes featuring exercise combinations you will never have tried in the gym and making the whole experience more sociable and fun. Getting out into the great outdoors can also be an excellent way to distress and relax. You can’t beat exercising with the backdrop of the sights and sounds of nature.

Kettlebells

Our pole fitness classes provide a fun and social introduction to the many benefits of pole exercise. Our instructors are experienced and professional, but keen to keep classes safe and light-hearted. The pole exercise itself has many different benefits from strength training to flexibility and aerobatics to dance. We have four poles per class, with four people working as a group around one pole, so we can accommodate up to 16 people per class. Our instructors are well trained to cope with classes of varying ability, age and expectations. Whatever your fitness goal, pole fitness can help you achieve it in a fun, but challenging environment. We have two types of classes on offer. One is a more fitness based drop in class that you can come to as you please. The other is a structured class that you commit to on a four week basis. During each 4 week block, a totally new routine will be learned and practiced. Both classes are free to members.