Whether you’re an experienced gym user or total beginner Alive’s gym is a relaxed and friendly place for your workout. Our qualified and knowledgeable staff are on hand to offer advice and assistance with your workout, weights and measures to help you track your progress.
You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time. It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.
Facilities:
• Qualified friendly instructors
• Personal Training
• Nautilus equipment
• Free Weights
• Cardio Room and Stretch area
Circuits
Hit that plateau? Try a circuit for the next two weeks. Instead of doing a set, resting, and then doing your second set move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
Limit your workouts
Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
High-intensity workouts
If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
Pick a cardio exercise you enjoy
It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that you enjoy; the treadmill for jogging or hill walking, cycling or spinning for a more intense and instructed workout. Rowing and the stairmaster excellent for legs and glutes and the cross trainer for an all over non-impact workout. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
Muscle Building
Slow lifting: Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
Heavier weight: When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective.
Compound exercises
Try maximizing the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together functionally as they do in the real world, rather than alone. Some great compound exercises include squats, dead-lifts, good mornings, lunges, push-ups, bench presses, military presses, rows, pull-ups, dips, and more.
Whether you’re an experienced gym user or total beginner Alive’s gym is a relaxed and friendly place for your workout. Our qualified and knowledgeable staff are on hand to offer advice and assistance with your workout, weights and measures to help you track your progress.
