OUTSIDE GYM 4TH JULY

✅✅ANNOUNCEMENT✅✅

July 4th we will open our outside Gym ???️‍♂️?️‍♀️

Thank you for all the messages and we hear you…. you can’t wait to start training again and as always we want to help ?

We know during this time health is vitally important both mentally and physically. That’s why we want to help you get back into your fitness and exercise routines as best we can from the 4th of july ?

Personal training will still be available to book ?

The shop will be open ?

➡️Tuesday – Facebook live with a tour of the outside gym

➡️Wednesday – An in depth look at our booking system.

We can’t wait to see you again ?

SHARE TO LET OTHERS KNOW ?

How to ease back into exercise

As we are coming ever closer to getting back into the gym, we have noticed an increase in people wanting to get back into exercise..

Is your motivation BACK!!

Here’s Exactly How To Ease Back Into Working Out…

If you’ve been hibernating through the lockdown (and who could blame you?), the thought of getting back into a regular fitness routine can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress — don’t be deterred from sweating it out. Challenges can be a good thing!

1. Don’t overdo it right away.
Doing too much too soon can overwhelm you mentally and a rigorous routine may eventually feel like too much to deal with, which in return make you feel defeated. Understand that you’re probably not going to be as fit as you were, and that’s OK. You can start with just 10 minutes a day, the goal is just to get moving more. People have a tendency to overdo it initially, and they end up [with injuries] because the body is not prepared for the extra activity. Low-intensity workouts are a good way to reintroduce the body to activity, frequency, and duration.” After a week or two, you can bump up the intensity, as long as you’re not losing form.

2. And begin with what works for you.
Do you only feel comfortable committing to one or two days a week initially? Great! Mark it on your calendar and stick with it. Don’t feel like you have to immediately start logging five to six gym workouts per week. You can’t get to three to four days a week without mastering day one, so just start. As you get comfortable, try to work your way up to four days a week. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency.

3. Make sure your workouts include three key components.
When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. Combined, all three components will give you the most longevity with your goals. And always remember to go at your own pace and listen to your body. Here’s what a perfect week of working out looks like.

4. Don’t forget to take those rest days!
Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you put it through. Rest days are key to long-term wellness. This is a lifestyle you’re creating now, so be realistic about your frequency.

5. Start your workout with a good warm-up and end with a good cool-down.
A good warm-up preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. Don’t cut corners here: “Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout. (You may also experience this is you work out regularly but up your intensity.) “A proper cool-down session can reduce some of this soreness.”

6. And spend a few minutes stretching.
Speaking of tightness, stretching is especially important when you’re getting back into a fitness routine. A good warm-up includes dynamic stretches. And when you are done working out, finish with some more stretches.

Everybodys Gym Team

MEMBER UPDATE

‼‼Member update‼‼

We are extremely disappointed that following on from the government’s announcements yesterday unfortunately we are not able to re-open yet. We will keep you updated as the government guidelines change.

In the back ground we have been getting ready to welcome you back:

KEEPING A SAFE DISTANCE
✅ We have created the space you need while keeping a safe distance
✅ The gym has been re-arranged and clearly marked out for you to use safely so it is easy for everyone to follow
✅ We will manage the numbers of members in the gym to make sure it never gets to busy
✅ A booking system will be available on our website very soon to allow our members to book time slots (a separate post will follow soon on how this will work)

CLEANING AND SANATIZATION
✅ 5 hand sanitizer & self cleaning stations have been installed in key sections of the gym
✅ Safety screens installed inbetweeen our treadmills
✅ Full repaint and decoration of the gym
✅ All machines & flooring have been deep cleaned and sterilised
✅ Staff fully trained on our new cleaning and safety measures to ensure they are delivered to the highest standards

Updates will be made closer to our reopening date

In the meantime:

☀️ Outdoor gyms will be open from the 4th of July
☀️ We are making more time available for our personal training sessions outdoors – message to book – appointments from 7am to 9pm Monday to Friday
☀️ Our SUPPLEMENTS shop is open Monday to Friday 10am to 2pm
☀️ Online classes will continue

We hope to welcome you back into the gym very soon ?

Is being Fit and Healthy the best medicine?

In the current condition of the world we contemplate this question…..Is being Fit and healthy the best medicine?

The World Health Organization (WHO) has made a statement that physical inactivity is now the major cause of non-communicable diseases in the world, and we have to do something about it. One of the biggest challenges we have in our society is being able to sustain our healthcare system with an ageing population and a population that, with the industrial age and now the technological age, has become less and less physically active. The only chance we have of reversing this trend towards not being able to cover the costs of healthcare is by addressing some of the underlying causes of our current problems.

Such as physical inactivity – what health problems are we talking about?
Cardiovascular disease, metabolic syndrome, obesity, type 2 diabetes, some cancers. There is now sufficient research to show that physical inactivity can lead to these conditions, but also that the onset of them can be managed and even reversed with physical exercise. And also, even after people have been diagnosed and they’ve, for example, started taking diabetic medication or had surgery and chemotherapy for cancer, exercise can help them manage their condition and/or recover from it.

The recuperative power of exercise – how strong is the evidence?
For cancer, studies are showing that physical exercise, performed before or after the diagnosis, is related to an astonishing reduction in mortality risk of 40-50 per cent for breast and colorectal cancer survivors. Research is also now suggesting similar effects for prostate cancer. Aerobic exercise for stroke patients has been shown to improve their mobility, but also their cardiovascular fitness. Which is significant, as it used to be thought that the latter couldn’t be achieved because of the disability caused by the stroke. But stroke is often the result of cardiovascular disease, and improving fitness can address some of the risk factors associated with having another stroke. Exercise has also been shown to improve the mobility of people with osteoarthritis, and reduce pain. The list goes on.

is exercise as a form of medicine?
Medicine has always been based on the idea that if you have a problem, you go see a doctor, and the doctor will give you something to take or do, and that’s that. One of the major mindsets that society has to overcome, when it comes to conditions caused by physical inactivity, is that the traditional health model doesn’t work anymore.

Haven’t we always known that exercise is good for us?
Although when we first recognized this is hard to say; some have referred to Plato. But we’re now starting to better understand the science, such as the cognitive benefits of exercise, and how exercise can balance some of the inflammation processes that go on in our body, which helps us manage pain and autoimmune diseases. We’re starting to understand how exercise is affecting some of the metabolic components like cholesterol, high blood pressure and so on. But we’ve not yet arrived at the point when the community as a whole realize how serious a problem physical inactivity can be.

Do i need a personal trainer?
It’s about prescribing exercise to help people manage a range of health conditions, but it’s very individualized. For example, we might take a person and assess their cardiorespiratory fitness, their other abilities and disabilities, and prescribe a program of safe exercise designed to lift that person’s cardiorespiratory fitness to a level that is appropriate for someone at their age. A doctor might tell you to go to your local gym, but if you have a medical condition that really needs a specific and individualized exercise prescription, you should go to an expert which can be found in the gym via personal training or trainers with specific qualifications.

We have national guidelines on what we need to do, say, walk for half an hour five times/week, perhaps add in a couple of gym sessions. What does a personal trainer offer above that?
The people that do that level of exercise are probably well on their way to doing the best they can for themselves, but the problem is that they’re following some kind of standard guideline. It doesn’t tell you anything about yourself. I could walk for 150 minutes a week, but it might have little positive effect on my cholesterol or type 2 diabetes, because I might need twice that amount of exercise. If you want to get the optimal benefit from exercise, it has to be prescribed for you and your condition, and it needs to be monitored. That’s where the skill of the PT comes in; it’s about taking the individual, and making sure the dose and type of exercise is optimal.

Rediscovering the High street

As of Monday the 15th June non-essential shops can reopen.

With this in mind Everybodys Gym will be opening our foyer area as ‘Spalding Supplements’. This will be a one in one out policy with only our foyer area available to purchase stock. We have a protective screen at the till area and a deep clean policy in effect everyday, with common touch points cleaned frequently. Opening hours and stock will be posted tomorrow. We will have grab and go offers, with bars, drinks, protein powders, pre-workouts, BCAAs and more available.

Spalding has a great range of independent shops and boutiques that will be looking forward to re opening on Monday. If you feel the time is right for you then rediscover your local high street and support the local independent businesses. Support can be shown by visiting these shops, posting on social media, sharing the stories and liking posts.

Keep an eye on our page to find out about the latest developments for Spalding supplements and Everybodys Gym.