FITNESS CLASSES

Class Prices 2017

 

Prices are set to reflect the cost of the room hires,
business fees,  but the Sliding scale prices below, are to reflect and reward the commitment of our Weekly 'pay as you go' participants:

 

1st class a week £5.50

2nd class £4.50

3rd class £3.00

4th class £2.00

5th class £1.00

 

Thank you so much for coming to my classes

 

Martin.

 

10 STAMP
CARD

 

PREPAY 10 SESSIONS
+ get 1 free


Stamp cards are the holders responsibility.
If lost we cannot replace it as I will not know how many stamps were left.

£55.00

 

PLEASE ONLY USE ONE DEAL AT A TIME.

(If you buy a card please don't ask for discount
on the next session. Use the card only).

 

YOU ARE RESPONSIBLE FOR YOUR CLASS CARD. IF IT'S LOST YOU WILL HAVE TO BUY ANOTHER AS WHO EVER IS TAKING THE ENTRANCE FEE WON'T KNOW HOW MANY WERE ON IT.

 

NO REFUNDS AVAILABLE.

Pilates Based Matwork

Any disadvantages?

The exercises are based on the original work of Joseph Pilates, modified to make them suitable and safe for a group exercise situation and combined with other conditioning exercises and relaxation.

The exercises are quite slow and have a very relaxing effect. They are designed to condition the body from the inside out, using mental conditioning with physical training. The goal is to produce a lean lithe physique, correct body alignment and balance, working muscles in a controlled way to harmonise with breathing. The exercises performed in the class will strengthen, through movement, muscles that are needed in everyday life and activities.

Benefits of the class

This type of exercise is quite slow and takes time and practice to become familiar and comfortable with the moves. Booking for a course and attending each week is the best way to get started. The course will take you through the exercises in a progressive way, increasing in intensity gradually and so allowing you to develop your strength and skills.

The original Pilates method was developed over 90 years ago and has been modified considerably in some areas as a result of modern research into exercise technique. The exercises performed in this session have been modified further for group (rather than one to one) exercise and combined with other conditioning exercises and relaxation. All the exercises are consistent with current good practice and if performed correctly are safe and effective.

 

You don't really build up a sweat so you may need more layers than normal to keep warm. We hope you enjoy your sessions and would be glad to hear your comments.

  •   The Pelvic Floor

    Due to the relationship between the muscles of the abdomen and the pelvic floor, participants will find a massive improvement in pelvic floor function through this type of exercise. This is an obvious advantage for women of all ages, with and without children. It is advantageous for men as well who can also suffer stress incontinence, who need a strong pelvic floor to protect the prostrate gland and may suffer impaired sexual function if the pelvic floor is weak.

  •   Back Injury

    The muscles in the back and the deep abdominal muscles are vital in creating core stability. Core stability is exactly what it says - a stable and strong centre to our body, vital for postural support and control through our daily life. Good core stability makes us far less likely to suffer back injury.

  •   Flatter Abdominals

    Sit ups will work some but not all of the muscles needed to flatten the abdominal area. Deep abdominal muscles and the muscles around the waist also need to be worked, meaning we need to do other exercises as well, you will find exercises for the deep abdominals are much easier to incorporate into everyday life. Deep abdominal and oblique (waist) exercises will flatten the abdominals, improve back strength and posture in all participants and are suitable for post menopausal women who are prone to osteoporosis and may damage the spine by doing sit ups.

     

  •   Osteoporosis

    Pilates based mat work is a non-impact activity. However, many of the exercises and positions are weight bearing and so will help increase bone density and protect against osteoporosis. It is recommended to do other weight bearing activities (walking, aerobics, weight training etc - not swimming or cycling as they are not weight bearing) as well to further protect against osteoporosis.

     

  •   Fat Burning

    Pilates based mat work will really improve your shape and muscle tone, particularly around the abdominal area and the gluteals (bottom) but is limited in its calorie burning. If weight loss is a primary goal of your exercise programme, combine this session with other aerobic classes/activities and a healthy eating plan.

  •   Ante and Post natal participants

    This type of session is very suitable for ante and post natal participants as it focuses on muscles which are affected by pregnancy and muscles that, if strengthened, help reduce many minor discomforts of pregnancy. The sessions are suitable for ante natal participants up to about week 20 of the pregnancy. After this many of the positions may become uncomfortable or unsuitable, although there are alternative exercises available, it is difficult to deal with such a specialist situation in a group. The sessions are suitable for post natal participants once they have approval from their midwife or doctor to start exercising and will be very effective in retoning the abdominal and pelvic floor muscles.

Pilates Breathing

Try this:

Proper breathing is a very important part of Pilates exercise. Many Pilates exercises are taught with specific instructions on how to use the breath with them. Often in our daily lives our breath becomes very shallow, most people only breathe into the upper part of the chest.

In Pilates we want to utilize every part of our lung capacity. We want the breath to move all the way down into our lower abs and feel that we are filling the pelvic bowl with air. We also want to let our ribs expand sideways to accommodate more air, especially the lower ribs. If you hear your teacher tell you to "expand laterally" as you breathe, this is what is meant.

We all tend to forget about the back body. Allowing your breath to fully expand into you lower lungs and back is going to help you a lot in Pilates exercises, particularly in the exercises that ask us to pull in the front body muscles. Sometimes, in a deep C curve or contraction, it can feel like you don't have room for air. You will find that if you actually use all the breathing area that you have, including the sides and back you will be able to breathe very well through your workout.

This Pilates breathing exercise will get tuned into all the air space you actually have.

You can do this lying on your back with your knees bent or even now, sitting up reading.

  •   Sequential Breathing:

    Start with your shoulders relaxed and dropped away from your ears. Your spine is straight, in what we call neutral spine, which is with the natural curves of the cervical and lumbar spine. If you are sitting, feel that your weight is falling directly down through your sit bones and your head is floating up toward the sky. Your throat is open and relaxed.

  •   The Inhale:

    Breathe in slowly. Let the air flow sequentially into your upper chest, expand the sides and lower ribs, fill the diaphragm, the back and lower back, and drop down all the way into the pelvis.

  •   The Exhale:

    Let go of your breath in the reverse order that you brought it in. Drop the lower abs, then the belly, let the ribs pull in in front, and last, allow the chest to drop as you fully expel all the air.

    Do this sequential breathing exercise a few times in a row until you really get the sense of how each part flows into the next.

  •   Points to remember:

    When you breathe in, try not to let it affect your shoulders. You want the shoulders to stay down and relaxed, and not jump up toward your ears.

    It is tempting when we take a large inhale to let the chest jump way up and let the ribs in front open up, even to the point that the mid back starts to arch. This usually means the breath isn't making it into the sides and lower ribs. In Pilates breathing we want this inhale to be very balanced all the way around the body. The chest does move with the breath but remains relaxed and the ribs maintain their shape.

    While this is a focused breathing exercise, try to let the exhale drop out of your body without forcing too much.

Enjoy!

There is almost nothing that serves us more than deep breathing!


Salsacise is a 55 minute dance/ aerobics  class suitable for any level (including complete beginners). Unlike  other  salsa classes, in the salsacise class you do not dance with a partner.

The aim of the class is to get some exercise, have fun, and learn to dance. As we dance almost solidly for the whole duration of the class it’s a great cardio workout, but the best thing is that it doesn’t feel like exercise. The music is uplifting and makes you feel good (even on a bad day), and Salsa is also great for toning the tummy, hips and thighs.

Come along and give it a go!!

Thursdays (over 40s) 10.45 am
New Mills, St. George's Parish Hall

 

40+ salsacise

Why?

Let's face it, working out can be healthy, rewarding and beneficial. Working out can be lots of things, but it's never been known to be an exhilarating experience…UNTIL NOW!

The Zumba® program fuses hypnotic Latin rhythms and
easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavour and international zest into the mix and you've got a Zumba® class!

In the past years, the Zumba® program has become nothing short of a revolution, spreading like wildfire, and positioning itself as the single most influential movement in the industry of fitness.

As of May 2010, the Zumba® program is being taught at over 60,000 locations in 105 countries, has sold millions of DVDs, and has changed the lives of Zumba® Fanatics worldwide with an astonishing 7.5 million participants taking Zumba classes every week.

Because it's the best party around.

get that session

FREE

zumba
summer offer

bring someone
who
is brand new and

This class is loosely based on High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

A cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. The concept is where we perform a short burst of high-intensity (or max-intensity, depending on fitness level) exercise followed by a brief low-intensity activity, repeatedly. Our workouts last under 40 minutes, followed by a stretching and cool down part.

These workouts provide improved athletic capacity and condition as well as improved glucose metabolism - in short:

We burn, burn, burn calories & sweat buckets!

 

Wear good running shoes, bring a towel
and plenty of water.

What?!

FATBURN in 40

GTI  |  FITNESS

GET TO IT!!!