Pulse News

As we get into the summer, and the weather gets hotter, many people start to ditch their fitness routines and good intentions. We get it – the barbecues are sizzling, the drinks are in the fridge, and it’s too hot to think about going for a run.

However, it’s easier than you think to have it both ways! Instead of sweating it out on the treadmill, or at a high cardio class (which, let’s face it, is hard work when the sun’s shining), try a class that focuses on toning and conditioning the body.

Yoga and Pilates are great examples – they both feature conditioning with long stretching sessions to keep your body active and supple, so you can continue burning the calories without burning yourself out.

Come along to a class in our air-conditioned studio and give it a go. We also run other conditioning classes, such as Core Blimey, Triple A, Resistance Conditioning and Flexi Bar, all designed to keep you in shape this summer. Have a chat to one of our helpful instructors, and they’ll help you to find exercises you can do at home or in the garden, too!

Have you ever thought “I wish I could do a pull-up”? They’re not easy, at least not to begin with! That’s where this month’s gym challenge comes in – using resistance bands, our trainers will help you improve your core and develop the strength you need to do a pull-up unaided.

We’ll walk you through completing pull-ups with our resistance bands, teaching you how to set them up and how to use them. Your challenge, should you choose to accept it, is to see if you can move up the levels of resistance band and complete a pull-up unaided.

Everyone who manages to complete a pull-up without a resistance band by the end of the month will be entered into a prize draw to win a free personal training session. So good luck, and see you in the gym!

For this week’s Fitness Friday, we’re talking about fat loss. That’s right – it’s not necessarily about losing weight, but reducing your body fat can help to improve your health.

We know it’s difficult for a lot of people to lose body fat, and exercise is just one part of the equation! Here are a few of our golden rules:

  • Cut down on carbohydrates, but don’t get rid of them completely – they’re still important to provide you with energy
  • Don’t worry about counting macros unless you’re cutting body fat for a competition – just think about what you’re eating and ensuring it’s the right foods
  • If it’s possible to do so, avoid ready meals and pre-packaged food. Making meals from scratch means you control exactly what goes in them
  • Try making portion sizes smaller and spreading your meals out throughout the day, rather than eating larger meals that overload your digestive system
  • Don’t just run on a treadmill – try some different HIIT and cardio training to make it fun
  • Consistency is key! Doing it for a couple of weeks won’t get the results you want, so keep working hard

If you’d like more advice, or need help getting in shape, our personal trainers can help! Email hello@pulsedursley.co.uk for further information, and we’ll choose the right trainer for your needs.

Although it may be the last thing on your mind when you’re expecting, keeping active while you’re pregnant can have many benefits – not just for you, but also your baby. Here are a few of the most important ones:

  • It can reduce excessive weight gain throughout your pregnancy
  • It can make labour and delivery easier (unfortunately, no guarantees though!)
  • It can lower the risk of gestational diabetes
  • Exercise improves your mood, reduces stress levels and gives you more energy
  • It can prevent lower back pain
  • Exercise can alleviate morning sickness – or at least take your mind off of it

If you exercise while pregnant, you’re also laying the foundations for a healthy lifestyle for your baby – quite often, active mums will have active babies. You may also meet other expectant mums and make new friends!

Some women who exercise while pregnant can carry on with their existing exercise routine and may just need to pull back on the impact and intensity as their bump grows and certain exercises feel uncomfortable. During this time, it’s also important to work on pelvic floor and balance exercises.

If you may be struggling with your existing exercise routine, or are new to exercise, our pool-based exercise programme is perfect. The water supports you and your growing bump while you use the resistance of the water to exercise the whole body.

If you have any questions about exercising while pregnant, or would like some further advice, please get in touch by emailing helen.bailey@stroud.gov.uk

It’s Fitness Friday once again, and today, we’re thinking about how exercise can have a positive effect on your mental health.

It’s been proven that exercise is one of the best ways to improve and boost your mental health and wellbeing. When you exercise, the activity sends endorphins around to the receptors in your brain, which then trigger a positive feeling in the body. This feeling is what allows you to think more clearly, improve your concentration levels and reduce any stress symptoms that you may be experiencing.

So, if you’re feeling low or lacking the motivation to do anything, it’s actually more beneficial to get moving! Join in with one of our classes, go for a swim or take advantage of our gym, and you’ll be sure to feel uplifted and ready for whatever the day has in store.

It’s now even easier to keep the kids entertained throughout the school holidays with our fantastic Summer Passport!

For just £30 per child aged 18 months to 14 years, they can enjoy five weeks of unlimited swimming and inflatable fun. Plus, if your child already takes part in our Junior Learn to Swim programme, or has private swimming lessons with us, then you’ll receive a £10 discount.

To find out more about our Summer Passport, call us on 01453 546441.

For our Fitness Friday tips this week, we’re looking at improving your core strength. This is where your physical strength begins, and by improving your core, you can improve power and stabilisation, creating a solid basis for other exercises.

Our top tip? Wake up and try a good quality plank to improve your strength. Be sure to hold it for a period of time that challenges you, and you’ll start to feel the benefits of a stronger core:

  • Can help prevent injury
  • Can relieve back pain caused by bad posture
  • Tightens and flattens the tummy
  • Can improve respiratory function
  • Improves spinal and postural control
  • Improves balance
  • Gives you more power to work harder in the gym

If you want to improve your core, but aren’t sure where to start, try one of our classes – Core Blimey, Fit Ball, Flexibar, TRX and Piloxing all focus heavily on core strength.

On Thursday 17 May, the studio floor is undergoing vital maintenance, so the following classes that day will be cancelled:

Rebound
Pump
Yoga
Pilates

All other classes will run as normal, and the maintenance will be completed that day, so no other classes throughout the week will be affected. We apologise for any inconvenience.

This Fitness Friday, we’re looking at strength training. You might not have thought about including strength training in your workout, but it’s ideal for all ages and abilities. Strength training can help not only increase your strength in the gym, but can also make day-to-day activities easier and prevent long-term injury.

A weighted squat isn’t just for ‘leg day’ – it can also strengthen the muscles in the legs to help you stand up from a seated position or bend down to pick something off of the floor. Weight training for the upper body may not only help you feel more confident, but it could also help you carry the shopping, or a tired, heavy child!

Research has found strength training and increased muscle mass can be helpful for weight loss as you have an increased resting metabolism, meaning you burn more calories during a normal day. It can be fun too, lifting your mood and elevating those positive endorphins!

If you don’t fancy weight training by yourself, come along to one of our weight-based classes, including Kettlebell, Pump and Strength Circuits. Alternatively, our fitness instructors can help you find exercises suitable for you both in the gym and at home – call us today to book a personal programming session.

Our April gym challenge was a resounding success, so we thought we’d put you to the test once again in May – but this month, it’s time for the treadmill to shine!

A mile is the optimal distance for a treadmill run/walk, and this provides more physiological benefits than any other cardio machine, including:

  • Helping to build strong bones, as it is a weight-bearing exercise
  • Strengthening muscles
  • Improving cardiovascular fitness
  • Burning plenty of calories
  • Helping to maintain a healthy weight
  • Maintaining and improving a functional lifestyle

To be in with a chance of winning this month’s challenge, you need to complete a mile on the treadmill each day. It doesn’t matter whether you walk or run – just log each session with our team and you’ll be entered into a free prize draw to win an item of Fitco clothing from our range at Reception.

We’ll also be marking down your time, and there will be prizes for the most improved walker or runner as well, so give it a try and see how fast you can go!