NEW ACTIVE STARTER GUIDE

Transcription

1 NEW ACTIVE STARTER GUIDE

2 OUR CLUBS LOOK AND FEEL GREAT. CHECK OUT THE LATEST EQUIPMENT AND CLASSES AT DW FITNESS. GREAT CLASSES MIND AND BODY STUDIOS HEATED SWIMMING POOLS DEDICATED SPIN STUDIOS CARDIO AREAS FREESTYLE FUNCTIONAL TRAINING

3 WHAT TO EXPECT FROM YOUR GYM EXPERIENCE Gyms are often split into different areas in order to ensure you can find your way around easily. CARDIO EQUIPMENT - FREE WEIGHTS - FUNCTIONAL TRAINING STRETCH AREA - GROUP EXERCISE STUDIOS - SWIMMING AND WET AREAS TRAIN WITH A FRIEND If you have a friend who exercises or wants to start, ask them to be your workout partner. If they are experienced, you ll learn things from exercising together and build confidence along the way. Plus, you re more than 80% likely to achieve your goals if you re training with somebody! TRY NEW THINGS Cardiovascular exercise like running and cycling should be part of your fitness program. At some point, try the weight machines, and after a while, why not try some free-weight exercises too. KEEP A TRAINING DIARY Whether it s on your phone or a handy notebook it s important to know if you re progressing. Don t just wing it, write down everything you do so you can track it. In three months, you ll look back and say, Wow, I can t believe I couldn t run a mile! ASK FOR HELP All gym staff are happy to help and guide you into achieve your goals - whether you want advice on exercise programs, equipment or any other gym related questions - our staff are happy to help.

4 WHAT TO WEAR TO THE GYM Working out is easier when you re excited to get dressed for it. Now that activewear has gone from an afterthought to the main event the options feel endless. q w MEN S GYM WEAR TOPS Wearing a sweatshirt or hoodie during your workout will help keep your muscles, joints and ligaments warm, which will improve circulation and lessen the risk of strains, tears and other injuries Look for something made of moisture-wicking material which will keep you warm and dry and is simple enough to help you look good at the gym. BOTTOMS Whether you choose pants or shorts, length is an important fact, shorts should be no longer than a few inches below the knee. Both shorts and pants should be loose enough to allow a full range of movement but should never be baggy. Tight shorts or pants are for runners and cyclists and don t belong at the gym. Elastic waistbands will make sure everything stays in place while you re doing lunges or squats. e WOMEN S GYM WEAR TOPS Wearing a sweatshirt or hoodie during your workout will help keep your muscles, joints and ligaments warm, which will improve circulation and lessen the risk of strains, tears and other injuries. Look for something made of moisture-wicking material, which will keep you warm and dry and is simple enough to help you look good at the gym. It s recommended to wear a sports bra for comfort and support whilst working out. r BOTTOMS Buying workout pants to match your top (or visa versa) is not crucial. Just like picking the right top, your bottoms should be comfortable and allow you to move freely. If they do match bonus! While some may choose elasticated, cycling-style shorts others find sweatpants, leggings or yoga pants more comfortable.

5 GAIT ANALYSIS Our gait analysis assessment involves running on a treadmill in your current footwear and a short video is taken. The video is then analysed and the correct type of footwear is advised. You will then repeat the assessment in the correct footwear type to see if your pronation has improved. Wearing the right running shoes improves your running and reduces the risk of injury. We would highly advise you to have a Gait Analysis assessment so that we can recommend the right shoe for you. t SHOES If you must take a fashion risk at the gym, trainers are your best bet. With the sheer number of choices in athletic footwear, you re bound to find a pair that allows you to express a bit of your personality without going over the top. Don t be afraid of a little colour when learning how to dress for the gym, however it is important that they are comfortable. OUTDOORS If enjoy outdoor exercise, it s important to be seen and to be safe, especially in Winter when it gets dark early and the nights are longer. Investing in Hi-viz gear, whether it be a jacket, gloves or accessories, will help keep you seen by motorists and other runners. If you want to boost your workout further, invest in compression baselayer clothing. Baselayer is designed to regulate body temperature, compress the core muscles during and after physical exercise and reduce the build up of lactic acid, aiding recovery. We have a wide range of Baselayer clothing available for cold and warm weather, so you ll be sure to find something to aid your workout, whatever the condition. WHERE DO I FIND WHAT TO WEAR? A full range of Men s, Women s, Boys & Girls is waiting for you now. Whatever your requirements, whether it is a t-shirt, a pair of pants, a hoodie, a jacket or you want to be taken seriously sporting the latest pair of specialist running shoes, football boots or training shoes you ll be sure that DW Sports is the place to be. Find your nearest store or shop online at DWSports.com. q Men s Under Armour Threadborne Seamless Tee w Men s Under Armour Shorts e Women s Adidas Speed Tank 22 r Women s Adidas Long Tight 45 t Women s Nike Span 85

6 4 REASONS WHY YOU SHOULD WORK OUT IN WATER Think working out in water is exclusively for senior citizens? Think again! Working out in water may just be the ideal way to refresh your fitness routine. Don t forget the swimming pool when you consider new ways to spice up your gym sessions. Working out in water has multiple benefits for people of all ages and abilities. Gone are the days where swimming countless lengths of breaststroke is your only pool plan. The humble swimming pool is having a renaissance and DW Fitness is at the forefront of it. IT S A FULL-BODY WORKOUT Working out in water can help strengthen muscles, improve flexibility and improves cardio. The level of physical exertion depends on the stroke or activity that you do in water, Aqua Aerobics and swimming strokes such as front crawl are the top water cardiovascular activities guaranteed to get your muscles working and your heart pumping. However, less intensive strokes, such as sidestroke, can achieve a decent full-body workout too. IT MIXES THINGS UP Working out in water is completely different to any other physical activity that you do at the gym, which means it will ensure that your body remains responsive. Its uniqueness will motivate you to stick to your fitness plan, as water exercise is a fun way to train without it being too strenuous or dull. IMPROVES YOUR FITNESS EVEN ON OFF DAYS While it is essential that you do not lift any weights or put yourself under too much stress in order to let your muscles repair, light exercise can provide you with enough physical activity to keep you going without being harmful to your body. Being in water allows you to eliminate a large proportion of your body weight in virtually zero-gravity conditions, making it much easier to perform moves that may be more physically challenging if you were on dry land. The buoyancy of water also makes it a fantastic option for anyone suffering from an injury, as it allows you to achieve a full workout without subjecting your muscles to any harm and protects you from falling and hurting yourself.

7 IT S THERAPEUTIC For hundreds of years, water has been used to calm and relax people. Often when we feel stressed, our natural desire is to want to take a long bath or shower, or imagine we are swimming in a tranquil blue ocean. Check out the swim, steam and spa facilities offered by DW Fitness Clubs. HEART DISEASE FAMILY ACTIVITY Swimming is a fun healthy way to spend time with your family. LOW IMPACT EXERCISE SAFE FORM OF EXERCISE Swimming has a lower risk of injury than many other forms of exercise. SWIMMING MAKES YOU STRONG Water is 12x more dense than air, increasing muscle mass, bone density and range of motion. Swimming for half an hour three times a week can significantly lower blood pressure and cholesterol levels. 73% OF SWIMMERS BELIEVE IT IS THE ONLY SPORT THAT CAN BE DONE FOR LIFE With greater ease of movement and less strain on joints and bones.

8 Terms and Conditions apply. Only one day pass per person. This guest pass can only FIND YOUR NEAREST DW FITNESS FIND YOUR NEAREST DW SPORTS GUEST PASS Complimentary Day Pass Worth 10 Please book by appointment. Office use only Name: Guest: Start: Mobile: Expires Terms and Conditions apply. Only one day pass per person. This guest pass can only be used once. The day pass must be redeemed by stated expiry date. Over 16s only. Day pass cannot be exchanged for cash. Management maintain the right to refuse entry. GUEST PASS Complimentary Day Pass Worth 10 Please book by appointment. Office use only Name: Guest: Start: Mobile: Expires be used once. The day pass must be redeemed by stated expiry date. Over 16s only. Day pass cannot be exchanged for cash. Management maintain the right to refuse entry. 20 % OFF VOUCHER Voucher expires 31st March Voucher only redeemable at DW Sports. Offer valid on production of this voucher. Cannot be used in conjunction wit any other offer. Subject to availability. Whilst stocks last. Office use only