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by Nuffield Health Team

Bodyweight training: Bodyweight training is an economical and time-saving option because the moves can be done anywhere. Squats while you brush your teeth? Sure! Plank while you’re waiting for water to boil? Why not! Try these:

New Image18Pushup. Get in a pushup position. Lower the body toward the floor. Press both hands on the floor, as you begin to return to starting position, quickly extend arm out in front of you until it becomes parallel with the floor. Quickly bring right hand back under and perform another pushup to complete 1 rep. Repeat, lifting left arm. Continue, alternating for 8 to 12 reps or as how many you can in 30 seconds. (You can advance this move even more by keeping the opposite foot off the floor

Glute Bridge. Lie face up with knees bent and heels close to the glutes. Draw the knee toward chest, hugging it against body. Contract core and raise hips off the floor until you form a straight line from shoulder to knees. Return to starting position, keeping hips slightly off the floor at their lowest point. Do 10 to 20 reps or as many as you can in 30 seconds, then switch knees to complete the set.

Burpee. Stand with feet hip-width apart and hands overhead. Contract core and slightly raise right foot off the floor. Lower into single-leg squat, bring hands to the floor, and kick left leg back into plank position with right foot off the floor. Quickly reverse direction back to single-leg squat and jump up, driving right knee up. Do 8 to 12 reps or as many as you can for 30 seconds, then switch feet to complete the set.

Prone Hamstring Raise. Lie face up with knees bent and feet flat on the floor. Contract core and extend right leg toward ceiling. Extend hands out laterally with palms facing down. Drive hips upward. Do 8 to 12 reps or as many as you can in 30 seconds.

Squat. Stand tall and lift right off the floor, raising knee to navel height. Contract core and lower hips as low as possible to the floor. Reverse direction. Do 2-12 reps then switch feet to complete set.

Plank. Get into plank position with feet hip-width apart and hands should width apart. Contract core and simultaneously life right arm and left leg up toward the ceiling until they become parallel with the ground. Hold for 1 second, then return to starting position. Lift left arm and right leg. Continue, alternating, for 10 to 20 reps or 30 seconds.

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By Seb Radcliffe

Healthy Addict – “Mum! Dad’s going running again!” Damn, I’d been caught. My attempt to sneak out unnoticed for my daily fix had been thwarted. “No, no I’m not going for a run I’m just going to see a friend” I lied, clad conspicuously in my running gear. How had it come to this… a father of three stood in the doorway sheepishly having to lie to his nearest and dearest about his guilty pleasure.

untitledYes I’m a 40-something year old runner. Since I started running I have got fitter, leaner and mentally stronger . Leaner to the extent that people comment on my well-being. I have my responses ready “Yes I’ve lost weight”, “No I’m not ill.”, “Actually I’m the fittest I’ve ever been.” , “Shall I knock out 50 press ups right now to prove it?”. Where did my hobby (or according to others infatuation) with running start? I used to look at the mad joggers pounding the streets and think why would you want to subject yourself to such pain, anguish and ritual heckling and humiliation – especially if your running style is of the flailing fish out of water variety! It started about three years ago. I’ve always played a bit of football since my teens so considered myself fit – actually I considered myself a bloody fine athlete. I used to plod around the my local park thinking I’m the man . One Saturday morning my plodding was rudely interrupted by said mad joggers…hundreds of them…they descended on me in all shapes, sizes and varieties. My delusional self told me I was better than them – yes better than all of them, even the gazelle who had whizzed past me. So the following Saturday I rolled up at my local parkrun to claim my place on the podium (although parkrun insist their events are not races but runs – pfff same difference!). Now I’m no misogynist or ageist but if I didn’t come first I was determined not to be beaten by either a woman or anyone older than me.

I started off fast…too fast…by the second lap of the three lap course I was floundering…as female septuagenarians overtook me (I would have chuckled at the irony if I cud have mustered the energy). In fact it seemed like nearly everyone overtook me and as they passed they threw words of encouragement in my direction – at the time I thought it was out of pity but this is the one example of solidarity between fellow runners.

I finished in a time of 28 minutes. Humbled, knackered but surprisingly elated to have completed my first 5k. I was hooked, returning again and again every Saturday for my fix. This running lark is now a full blown addiction. Hence I’ve been known to go running on my own, during the week, running for fun, I’ve even been known to take an afternoon off work to go for a run. My family think I’m mad. My wife is not happy I’m wasting away (but then again she is a feeder!)- but I like the new agile me that running has transformed me into.  Fancy getting addicted? Try out your local parkrun – www.parkrun.org. Then you might be foolish enough to enter your first 10K, half marathon or marathon . Well a full blown marathon sounded like a good idea at the time- but more about that next time.  Happy running.

Bradford – A new, world-renowned, high intensity workout fitness programme is set to be launched next week at one of Bradford Council’s Clubactive Health and Fitness sites.

The INSANITY® workout fitness program, created by US fitness trainer Shaun T, which has gained acclaim from fitness fanatics and professionals worldwide, will be launched at Thornton Recreation Centre on Wednesday 11, March.

INSANITY® is a 30 minute workout using ‘Max Interval Training’, meaning that participants work flat out for 3-5 minute periods, before having a short break – just long enough to catch their breath, and then going right back into it. This ensures participants are constantly pushing their limits, keeping bodies working at maximum capacity throughout the entire workout, and taking high-intensity a new level.

Free INSANITY® Launch classes start on Wednesday 11th March at Thornton Recreation Centre Centre, 7pm-7.30pm, 7.30pm – 8pm and 8pm – 8.30pm. Following these, four more half hour sessions will be run during the week. See Thornton Recreation Centre’s fitness class timetable for details. Bradford Council Fitness Manager Paul Lishman said: “It’s an intense workout! You’ve got to be ready to work hard, sweat hard and train hard! Exhausting, but totally exhilarating!”

The free launch night, which will take place in the Sports Hall, is open to both Clubactive members and non-members but places must be booked in advance.

As an added incentive for those daring to take the challenge, any non member turning up on the night will receive a free week’s guest pass to use all of Thornton’s classes and fitness centre.

Additional INSANITY classes will be launched in the not too distant future at Richard Dunn Sports Centre,and The Leisure Centre Keighley,

For full details, view online on the  new Fitness Class timetable,www.bradford.gov.uk/sport which offers over 500 classes a week at your local Sports Centre or telephone Thornton Recreation Centre on 01274 436022

A new dynamic exercise session is being launched at Bradford Council’s swimming pools across the District.

Aqua Combat is an innovative sport session that combines a mix of martial arts and kick-boxing  in water with uplifting music.

untitled (4)The sessions are taking place at Shipley and Eccleshill pools on Thursdays and Richard Dunn on Fridays.

Phil Barker, Bradford Council’s Assistant Director for Sport and Leisure, said: “This is a great workout that targets all the muscle groups, but without impact on the joints. It’s an excellent way to get fit whatever your age.”

This new class offers a cardio-vascular workout that improves core strength and stability. Whatever your age or physical condition you will be welcomed and coached

Shipley Pool
Shipley Pool

through the exercise themes by a qualified instructor who can also advise on how to improve your lifestyle through exercise.

Bradford Council Clubcard holders can take advantage as the sessions are included in the price. Alternatively there is an option to drop in to one of our sessions at any of the three venues. Times and days are given for each of the venues below. Places must be booked in advance.

Eccleshill Pool    –   Thursday 16:00-16:30

Shipley Pool      –    Thursday 18:45-19-15

Richard Dunn’s  –     Friday     16:30-17:15
The contact numbers for these pools are Eccleshill (01274 612329), Shipley (01274 437162) and Richard Dunn’s (01274 307822).

By Irfan Ajeeb
By Irfan Ajeeb

As a gym member for the last two decades, I feel going to the gym acts as a therapeutic experience and at the same time, a way of staying active and getting fit in the process.

NH_05537 Runner 2Being a member of the Nuffield Fitness & Wellbeing Centre in Cottingley (formerly Canons) for the past twelve years, I have made many friends, whether they are fellow members or staff members. The gym caters for everyone and adjusts to the demands of whatever the member requires to achieve with their objectives regardless of age and your level of fitness.

I was kindly invited to workout at the Nuffield Health Shipley branch on Otley Road by the manager, Amanda Walsh. A large car park welcomed me in with ample and secure New Image18parking. As I entered the custom made building, the first impression was impressive. A large reception welcomed me with an equally welcoming smile by the receptionist who directed me to the changing rooms.

As I walked up the stairs whilst overlooking the pool area to my right, natural light embraced the foyer and the large dining area.

The gym area itself is split in three sections. There is a weights area in which all the latest equipment is offered. From light dumbbells to 40kg for the aspiring body-lifter, the variety of loose weights and machine weights is ample to cater for any individual’s needs.

The cardiovascular area offers all the latest treadmills, spinning and rowing machines to burn away those calories and for the box-fit fanatics, a punch bag is available to pound away all your daily frustrations.

photo[2]The excellently equipped gym facilities also have access to a range of fitness specialists such as personal trainers, wellbeing advisors, physiotherapists, physiologists and even their free monthly educational ‘Meet our experts’ health events.

The gym members also benefit from an extensive class timetable, with exercise classes that cater for all ages, abilities and fitness levels.

The pool area is equally impressive. Large in size, it’s the perfect way to unwind after a workout by either relaxing in the sauna or the steam room. To my surprise, there are two Jacuzzi’s on offer – a warm water tub as well as a cool water tub. The choices are vast!

When you join the Shipley Fitness & Wellbeing Centre, you’ll experience aunique 3-step gym plan which is expertly designed to help you improve and then maintain your fitness.

Your journey will begin with a 12-point Health MOT from which you’ll obtain your ‘health score’. After undertaking a personalised gym exercise programme for 3 months, you’ll then carry out a second Health MOT – and if you improve your scores you receive a free months membership.. This is an offer you cannot afford to pass. So, if you’re thinking of joining a gym today, go and visit the Shipley Fitness & Wellbeing Centre.

For further information, please call 01274 532227 or visit nuffieldhealth.com/gyms/shipley

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