Pulse News

We asked for your fitness questions, and we got some great ones. This week, we’re answering Jules’ question:

What gym equipment can I use to help get rid of the pain in my knees?

First of all, we would recommend that you visit your doctor to check exactly what you have done to your knee. We have some great pieces of fixed resistance equipment in the gym that will strengthen the muscles around the knee – reducing knee pain is all to do with functionality, and specific functional exercises can improve movement and strength of the knee joint.

The best thing for you to do would be to book a personal programming session with one of our gym staff who will discuss with you the best exercises and write a programme of exercises and stretches for you to do on a regular basis. To book a session, call our team on 01453 546441.

We hope you have had a lovely summer and a great start to the school year. We would like to thank you for continuing to enjoy having swimming lessons at the Pulse. Please take a look through this newsletter, where you will find some important information for over the next few months.

Drowning Prevention Week
15th – 21stOctober 2018

In support of the Royal Lifesaving Society’s Drowning Prevention week, we are running another Water Safety Awareness campaign during the learn to swim programme, to highlight the dangers of water and develop your child’s own skills to keep them safe in and around water this winter. All levels will take part in Water Safety activities including Squads and Synchronised Swimming.

During the week of the 15thto 21stOctober 2018, children will need to bring the following to their lessons:

Stage 1, 2, 3 – Light T-Shirt

Stage 4a, 4b, 5– T-Shirt and Shorts

Stage 6, 7, ADP 1-4, Synchro– Long Sleeved Shirt, Long Sleeved Jumper and Trousers

Children in all other stages will not be required to bring additional items to wear in the water.

Halloween Dance Workshop

We’ve got a special spooktacular dance workshop that’s perfect for little monsters! Covering a range of dance genres, including street dance, musical theatre and jazz, our instructor will teach your children two different Halloween routines, rounded off with a final performance for parents before you go home.

Date: Thursday 25thOctober 2018
Time: 2.00-4.00pm
Suitable for: Children aged 5-12 years
Price: £6.00

Stage7  – What Comes Next…….?

Is your child coming towards the end of stage 7 of our Learn to Swim Programme? Do they know what comes next? Our Aquatic Development Programme allows your child to continue swimming and learn more advanced aquatic skills.

Our Squad Swimming element of the programme is a natural progression from stage 7, keeping your child interested in swimming, to promote Swim England’s ambition, which is to keep children swimming longer and for them to become lifelong swimmers.

Squad Swimming is not all about competition, but about contributing towards a healthy lifestyle. By providing them with the routine of exercise, you are helping your child to continue to seriously enhance their health, both physically and mentally.

Did you know? There is a rising number of under 17’s with type 2 diabetes in the Cam, Dursley, Wotton area. (Local Authority Health Profile, 2018)

Many children continue to swim post stage 7, as they enjoy the social aspect of swimming. Swimming is a great stress reliever and provides young people with the opportunity to later train and work in the leisure industry.

We currently have many spaces available on our Sunday class 4pm-5pm, so once your child has completed stage 7 we have lots of availability for you. For more information regarding our Squad Swimming please speak to a member of the Pulse team.

For those swimmers that are currently in Squads, we strongly advise swimming twice a week in order to build speed, strength and endurance.

Free Gym Induction & Fitness Class

We are offering all parents of children that have swimming lessons a free gym induction and a free fitness class. Take this opportunity to try our additional facilities, to see if they are right for you. We have lots of information on our website at www.pulsedursley.co.uk if you are struggling to decide the best class for you to try.

Please speak to Reception where they will add you to our booking system and provide you with a free voucher for your induction and fitness class. This offer will expire on 31stDecember 2018.

October Half Term

If you are looking for fun things to do with the kids throughout October half term, we have a range of different activities for both the family and children. Our October half term activities include:

Inflatable Fun sessions for the entire family (40 mins per session)

Submarine and Stepping Stones (Mon 22nd Oct -1:30pm and 2:15pm)
Splatt, Floats and Rafts (Tue 23rd Oct – 1:40pm)
Twin Track (Wed 24th Oct – 2:00pm and 2:45pm)
Aqua Glide (Thu 25th Oct – 2:00pm and 2:45pm)
Slippery Slide (Fri 26th Oct – 1:40pm)
Inflatable Fun (Sat 27th Oct – 1:45pm and 2:30pm)

Fun and Games Activity Day for children aged 5-12 years

A fun-filled day involving a variety of sports, team games, relays and spending time with your friends. This day includes a water session with games and challenges so please bring your swimming kit.

Tuesday 23rdOctober, 9:00am-4:00pm, £20.00

Multi-Sports Activity Day for children aged 5-12 years

A fun-packed sporting day where everyone will get the chance to take part in a variety of sporting activities. This day will involve Football, Netball, Table Tennis, Kurling, Benchball and much more. This day also includes a swim so please bring your swimming kit.

Wednesday 24thOctober, 9:00am-4:00pm, £20.00

Pulse Wipeout Activity Day for children aged 5-12 years

A high-octane day for all those mini ninja warriors. This day will involve obstacle courses, challenges and a swim session with the Pulse Twin Track.

Thursday 25thOctober, 9:00am-4:00pm, £20.00

Please visit the Pulse or give us a call on 01453 546441 to pre-book.

Free Public Swimming

Remember! All children on our Learn to Swim Programme or that have Private Swimming Lessons receive free public swimming to practice the skills learnt in their lessons. Make the most of this opportunity by coming swimming over the October half term.

Christmas Gala

As you may be aware, we are holding a Christmas Gala for all children on our Learn to Swim Programme from stage 1 upwards. It will be an exciting opportunity for your child to show you their racing skills and enjoy an afternoon with the competitive Pulse swim team. Your child will have the opportunity to take part in 2 stroke races and a fun Christmas race.

Gala Details:

Date: Sunday 16thDecember 2018

Time:

2pm- 3:15pm (Stages 1, 2, 3, 4a, 4b)
3:30pm-5pm (Stages 5, 6, 7, ADP)

Price: £5.00 per child, £1.00 for the Adult Race

We would love to see you all there, so pleasespeak to reception to book and to find out what strokes your child has the option of swimming before Tuesday 11thDecember 2018.

Cafe2u will also be here to provide refreshments for you to buy, including coffee, tea and hot chocolate.

Note: Swimming Lessons will not be running during the Gala and you will not be charged for the cancelled lesson.

We all hope you continue to enjoy swimming at the Pulse!

Thanks

The Pulse Learn to Swim Team

We’ve been asking our followers on Facebook and Instagram to write in with their fitness questions, and we’ve had some really tough ones! So, we’ve put our trainers to the test, and this week, we’re answering this question from Mary Davies:

What’s the best exercise/piece of gym equipment to use to help lose weight around the middle when you’re over 50?

To lose weight around your waist area, it’s really important to you look at both the exercise and food. Weight training is a great way to turn fat into muscle and burn more calories (even when you’re exercising). You should also avoid food high in sugars as these encourage the extra calories to go to your waist area.

If you’re looking for classes that concentrate on toning your waist, we would recommend Core Blimey, Fit Ball and Flexi Bar – click here to view our full timetable.

Our next gym challenge is all about sit-ups. Over the next 31 days, you’ve got the perfect chance to test your abdominal muscles and develop a stronger core. Keeping a strong core will help support you in day-to-day activities and reduce the risk of injury.

So, for this month, we want to see how many sit-ups you can do in a minute. Don’t forget to keep your feet on the floor at all times and hands by your head!

If you want to make a sit-up easier or more difficult, why not try a few of these adaptations?

  • Hand in front reaching forward
  • Hands under legs to help pull yourself up
  • Half sit-ups from the top with your hand in front – lower yourself as far down as you feel comfortable

As always, our expert instructors are on hand to help you out, so have a chat to them if you’d like any help in learning how to do a sit-up correctly.

Looking to shed weight? Don’t hop from treadmill to bike to rowing machine, doing just 10 minutes at a time – you might feel that you’re doing a lot, but it’s not as effective as you might think.

Instead, stay on one piece of equipment for at least 15 minutes. This will help you get your heart rate up and keep it up to start torching that summer weight away.

If you’d like some advice, see one of our fitness instructors next time you pop in and we’ll help you work out what heart rate you need to achieve in order to lose weight!

Dave Durden, one of our swimming teachers and coaches, will be running the Berlin Marathon on Sunday 16 September along with Neal Parry from the Dursley Running Club – good luck, Dave!

Dave is raising money for Macmillan Cancer Care, an issue close to his heart, so if you’d like to donate, please visit https://mydonate.bt.com/fundraisers/daviddurden1

Ever wanted to run a marathon yourself but not sure where to start? Dursley Running Club offers a Walk2Run programme and junior coaching, encouraging people to get active through running, triathlons and athletics. If you’d like to get involved, email dursleyrunningclub@gmail.com

If you have a fitness tracker or smart watch, you may well be trying to get 10,000 steps a day through walking. While this is a great start and can offer a way to ease yourself into regular exercise, a recent study from Public Health England has said that we need to consider adding other exercises to our routine in order to keep our muscles strong and improve our balance, and that long walks simply aren’t enough to do this.
Our studio and pool classes are a fantastic way to try out different exercises and find the right fit for you. In particular, these classes provide a full body workout, focusing on different muscle groups to help you strengthen and tone:
Pump
Body Combat
Circuits
Water Fitness
Tai Chi
Kettle Bell
Pilates
Yoga
If you’d like to join us at a class, view our full class timetable at https://www.pulsedursley.co.uk/studio/studio-open-times/

We were delighted to host Dursley Running Club’s first Try Out Tri event at the Pulse on Saturday 8 September. Over 50 youngsters came along to give triathlon a go, running, cycling and swimming their way to victory, and we’d like to say a big well done to everyone who took part.

The winners of the 8-10-year-old category were:

1st Benjamin Howse
2nd Stanley White
3rd Billy Smith

The winners of the 11-13-year-old category were:

1st Lucy Holdsworth
2nd Luke Davies
3rd Jacob Brounger

The winners of the 14+ year-old category were:

1st Aneurin Earle
2nd James Durden

The event was so popular that Dursley Running Club are hoping to bring it back next year! If your child would like to take part, be sure to email dursleyrunningclubjuniors@gmail.com to register your interest.

Our fun-filled activity days are back for October half term! Ideal for children aged 5–12 years old, these all-day or two-hour sessions are jam-packed with all kinds of games, sports and dancing.

Each day is priced at £20 per child (except our Halloween Dance Workshop), but you’ll receive a 10% discount when you book siblings into the same activity day. To make a booking, please call our team on 01453 546441.

Drop off and collection point is at The Pulse. Please make sure you send your child with a packed lunch and a drink.

Fun and Games Day

Date: Tuesday 23 October
Time: 9.00am–4.00pm
Price: £20.00

A fun-filled day involving a variety of sports, team games, relays and spending time with your friends. This day includes a water session with games and challenges so please bring your swimming kit.

Multi-Sports Day

Date: Wednesday 24 October
Time: 9.00am–4.00pm
Price: £20.00

A fun-packed sporting day where everyone will get the chance to take part in a variety of sporting activities. This day will involve Football, Netball, Table Tennis, Kurling, Benchball and much more. This day also includes a swim so please bring your swimming kit.

Pulse Wipeout

Date: Thursday 25 October
Time: 9.00am–4.00pm
Price: £20.00

A high-octane day for all those mini ninja warriors. This day will involve obstacle courses, challenges and a swim session with the Pulse Twin Track.

Halloween Dance Workshop

Date: Thursday 25 October
Time: 2.00pm–4.00pm
Price: £6.00

We’ve got a special spooktacular dance workshop that’s perfect for little monsters! Covering a range of dance genres, including street dance, musical theatre and jazz, our instructor will teach you two different Halloween routines, rounded off with a final performance for parents before you go home.

Sign up for a Pulse membership by 19 December 2018 and you’ll be entered into a prize draw to win a Fitbit Ionic smart watch!

All of our existing members will be automatically added to the prize draw – there’s no need to do anything except keep using the centre.

Whether you’re new to the Pulse or a loyal member, if you boost your training, you’ll supercharge your entries, too – purchase 10 personal training sessions and we’ll add two extra entries to the draw for you.

The winner will be drawn on 20 December 2018, and our usual competition and giveaway terms and conditions apply. Good luck!