Keep Fit takes place in the Junior Room every Tuesday and Thursday at 6.30pm.
As ever, one may participate on a once or twice weekly basis. Please contact Club Member, Russell Irvine on 086-8090091 to book your place.
Typically Keep Fit begins with a pulse check for safety and so you can monitor your progress over time, followed with an aerobic warm-up, using dynamic range of motion, which aids improved nerve function and reaction times (great for any golfers!) increases synovial fluid in the joints, gradually increases your heart rate (stroke volume/cardiac output) and prepares the mind and body for the workload to come!
This is followed by exercises of varying impact/intensity, some using your own bodyweight and some equipment based. Some of the equipment used in the circuit would be the step, the Swiss ball, free weights, medicine balls, therabands, Isotoners. Never heard of any of those?! Never mind! You will be instructed on any equipment so that you are safe and happy with what you are doing and working to a limit suitable for you!
This is followed by exercises of varying impact/intensity, some using your own bodyweight and some equipment based. Some of the equipment used in the circuit would be the step, the Swiss ball, free weights, medicine balls, therabands, Isotoners. Never heard of any of those?! Never mind! You will be instructed on any equipment so that you are safe and happy with what you are doing and working to a limit suitable for you!
By varying the stations, the body is kept working to keep the heart rate up in the training heart rate zone, improving general fitness. The use of free weights and bodyweight help prevent osteoporosis which can affect both men and woman. There is emphasis throughout on the core muscles – especially useful for the dingy sailor! Shoulder and upper back strength are increased using specific exercises suitable for all sailors. Balance and lower limb strength are focused on for the skiers! The main training session is then followed by a cool down and focus is then turned specifically towards the core using local muscular endurance exercise and pilates based movements. This is particularly important in helping to prevent lower back pain by encouraging the deep core muscles to work co-efficiently with the lower back muscles, thereby strengthening the back, toning the stomach and preventing injury in addition to improving overall posture and aiding in correct body biomechanics and again will greatly aid either the sailor, golfer or tennis player in you!
Last but not least is our developmental stretching session targeting the main muscles used in the workout session, the aim of this is both to help prevent DOMS (delayed onset of muscular soreness) and to develop and maintain flexibility. The classes are great fun, open to members and their guests and a great way to pass the time on those dark winter evenings leaving you with happy endorphins rather than the winter blues!
Classes will be filled on a first come first served basis so to ensure your place please contact club member Russell Irvine 086-8090091 who has been successfully organising the keep fit for many years.
For queries on personal training, Pilates, sports rehabilitation/injury please contact club member Nicky Jenkins 087-6338994.
I look forward to seeing you there,
Nicky Jenkins NCEHS, ANMT, Pilates Institute UK
