Home » Kelly's tips » Kelly's tips archive - Summer 2011

Here were Kelly's tips for the summer:

July 2011: 

Hit the deck!    

My favourite piece of kit in the gym (or one of them)  is the deck. That's because sometimes when I go in the gym, it's pretty busy. Most machines are in use and I can be a bit of a stickler to my routine and want to do it in a certain order.

I know there are people out there who use the same bike every time they train or they like to warm up on a certain x trainer! I used to train one client who wouldd say: "A guy was on MY treadmill Kelly when I wanted to use it!"

We all have our little ways and are creatures of habit.

So when I'm feeling that way and just want to crack on - I look for the deck.

This can be used in so many different ways for both cardio and toning.

The step can be set at different heights and the bench can be adjusted to 2 different inclines. You can use free weights with it or actually attach resistence bands to it for a different feel.

When using the deck I'll usually work all body parts. Sometimes I work in a little circuit or stick to my 3 sets with cardio in between. Some examples I'd include are:

• Static lunge off the high step
• Incline bench for bicep curls
• Tricep dips off the high step
• stand on it with the low setting to perform deadlift
• Lay forward on an incline bench to perform reverse flyes
• Have it set on low setting lay next to it putting one hand on top to perform press ups
• The bench goes onto a decline which can be more effective for abdominal work

To go along with this I would add short bursts of cardio activity using the step, so 30 seconds as fast as I could of:

So give it a try if the gym is pretty busy or 'your pieces of kit' are being used. Grab the deck, a little bit of space and the above exercises will create a tough full body workout.

If you need to be shown how to use the deck or any of the exercises above, please ask an instructor.

Previous tips in July:

Burn those Calories!

This time of year it always seems to be about calorie burning.

Us girls want to know how to lose at least a stone in a day and guys are conscious of their love handles when they don the old shorts.

So a bit of advice the healthy way.

Basically it's easy  (or maybe not)....

When you decide to do some exercise, whatever it may be, you need to work as hard as you possibly can. I’ve said in previous emails about interval training so rather than go into the depths of that, here are a few alternatives:

Classes that are great for burning calories: 

• Spinning/group cycling
• Circuits/Boot camp
• KAL NEW Shift It class ( only at certain sites)
• Boxercise/MMA (Mixed Martial Arts)

This is mainly because throughout the session there is very little rest. In cycling you are constantly pedalling even if it’s a lower intensity and in circuits you are usually walking around to the next station – active recovery. In circuits, MMA, the full body is working and resistance is used.

We have loads of classes available, so if you want a good calorie burn get booked in. Classes are for EVERYONE. Some people think you have to be super fit. You can be of any fitness level. The instructor will get you working at an intensity suitable for you.

If classes aren’t for you:

then upping your resistance/ weight training is key.  This is about increasing lean muscle (no ladies, you won't turn into Arnold Schwarzenegger).  This is the most important part of burning calories. When we have more muscle, we burn more calories. So while you are sat at your office working, if you’ve created a pound of lean muscle you’ll burn an extra 50 calories. So time to hit the weights.

If you are unsure what to do, why not book in with a personal trainer?

They’ll show you technique, work loads and make it fun for you. BodyPump is a great class to improve lean muscle.

Happy Calorie Burning :)

Kelly :)

Email Kelly at: kelly.potts@kirklees.gov.uk

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