Tag: exercide

Gym Group reveals it’s ‘Power Pair’ workout  

●      Research* reveals that 79% of us believe we would be more motivated in the gym if we had a ‘gym buddy’ giving us a push to hit our fitness goals

●      Not only are we more motivated when working out with a partner, but studies suggest it can strengthen the relationships of those who we choose to exercise with too

●      The Gym Group’s Master Trainer and expert fitness team have curated a workout specifically designed to help pairs get the most out of their gym session – whether in a couple or the best of friends – this exercise plan will help any duo reap the benefits of working out with a partner 

New research by nationwide low-cost gym chain, The Gym Group, has revealed that 79% of gym goers believe they’d be more motivated when hitting the gym if they had a ‘gym buddy’ pushing them to achieve their goals. 

Studies also suggest that exercising with a romantic partner can have the added benefit of contributing to long and happy relationships. 

To help inspire more ‘gym duos’, the nationwide gym chain has devised a ‘Power Pair’ circuit session of exercises. This workout is specifically designed to build motivation and enjoyment in the gym while working out together. 

From friendly competition and encouragement, to simply sharing the load, working out with a partner can have great benefits in staying consistent with exercise.

To support gym-goers to reap the mental and physical health benefits of ‘pairing up’ with a gym buddy, The Gym Group offers all members on its premium Ultimate membership thebenefit of bringing a friend to their gym for free, four times a month.  

Hitting the gym with a buddy can provide a sense of belonging and can boost your confidence to try something new together. This could be as simple as a new form of exercise or training for a bigger challenge like HYROX – the fastest growing fitness trend that can be taken on by pairs to share the experience. 

To provide gym partners with workout inspiration, The Gym Group’s Master Trainer, Jenni Tardiff and team have curated a simple but effective workout, guaranteed to bring the power to their relationship.

Jenni Tardiff, Master Trainer, The Gym Group commented: “Overall the power of working out with someone lies in the accountability, motivation, intensity, and social support it provides.

“Whether you’re trying to smash your fitness goals, stay consistent with your workouts, or simply enjoy the journey of health and wellness, having a workout partner by your side can truly enhance the experience and lead to greater success and more enjoyment.” 

TheGymGroup’s ‘Power Pair’ workout

The “You Go, I Go” (YGIG) workout is a training method where two partners take turns performing exercises with minimal rest in between. One partner completes a set of exercises while the other rests, and then they switch roles. This method maximises efficiency and intensity while providing support and motivation from your partner. 

Warm Up 
Warm-up on any cardio machine for 5mins and perform some mobility drills and dynamic stretches

Circuit 
Repeat the Ski (or row), sled, box jump burpees and push ups for 3 rounds so total distance is 3km on the Ski (or rower)

●      Ski-erg or Rowing machine 

What

○      30-40 secs hard effort, partner rests then swap

○      Complete 1km distance as fast as you can between you.

How

○      Stand facing the Ski-Erg machine with feet hip-width apart.

○      Grasp the handles with an overhand grip and arms extended in front of you.

○      Engage your core and lower back muscle and maintain a slight bend in your knees.

○      Hinge from your hips while simultaneously pulling the handles down towards your hips.

○      Keep a smooth and controlled motion, mimicking the movement of skiing.

○      Allow the handles to return to the starting position with control.

○      Adjust the settings on the machine as needed to suit your fitness level and goals. 

●      Sled Push 

What

○      Push the sled to the bottom of the track and your partner pushes it back up x 8 (4 lengths each)

How

○      Load the sled with an appropriate weight, keeping it challenging but manageable. Your partner can sit on the sled for added weight or a ride 😊

○      Drive through your legs, pushing the sled using short, powerful steps.

○       Keep your arms extended or you can do close grip with bent arms, maintain a strong grip on the handles throughout the movement.

○       Engage your core muscles and keep your back straight as you push the sled forward.

○       Partner pushes the sled back up.

Burpee Box jump or Burpee Step ups 

What

○      Perform either exercise for 20 reps. 

How

○      Begin in a standing position facing a box that is a challenging but safe height for you both.

○      Perform a burpee by squatting down, placing your hands on the floor, and jumping or stepping your feet back and bring chest to the floor.

○      Jump both feet forward toward the box, landing with your feet flat on the ground. Or you can step in toward the box.

○      Powerfully jump onto the box, using your arms for momentum and landing softly with both feet. Option to step up onto the box.

○      Ensure that your entire foot lands securely on the box, and keep your knees bent.

○      Step back down from the box. 

○      Partner performs burpee and box jump. 

○      Each partner performs 1 burpee and jump alternating until you have done 20 in total (10 each).

Partner Push-Ups

What

○      Aim to perform 10 push-ups each.

How 

○      Get into a push-up position facing each other, with enough distance between you for your arms to extend fully. Option to lower knees to thefloor.

○      Perform a push-up while your partner holds a plank position on their toes or knees.

○      Switch positions after each rep.

With off-peak memberships from £13.99 and expert fitness trainers, high-spec kit and 24/7 access, The Gym Group has 233 locations across theUK – over 50% of the population lives within a 15 minute drive of a gym – find your closest gym here. 

Pandemic paved way for more walking and connecting to nature

More people recognise the wellbeing benefits of walking are encouraged to spend more time outdoors due to their experiences during the Covid-19 pandemic according to new findings.

The research was commissioned by natural heritage body NatureScot in the aftermath of three waves of the Coronavirus crisis to better understand outdoor visit behaviour and how people engaged with nature.

The survey looked at the behaviour of more than 3,000 people who revealed details of how they spent time outdoors as coronavirus restrictions relaxed.

The survey found that people will encourage their children to spend more time outdoors, make more use of local green space, and try to walk more, have been welcomed by Scottish walking charity Paths for All who, along with other partners, supported these 3 studies.

Evidence gathered from respondents following the 2021 third wave found that 68% of people agreed they will encourage their children to spend more time outdoors, 62% will minimise non-essential travel and the same figure will make more use of local greenspace.

The survey also found almost two-thirds (64%) of people will try to walk, wheel or cycle more in favour of using a car, more than half would like to do more to look after local nature and wildlife, while more than one-third (36%) would be willing to volunteer time to help nature.

Kevin Lafferty, chief executive of Paths for All – which champions everyday walking to create happier and healthier lives – welcomed the survey and believes the impact of the pandemic has reset people’s views on how they can interact with nature and enjoy more active lifestyles.

He said: “The negative impact of the wholly necessary Covid-related restrictions on our movements and ability to get out and about cannot be underestimated and it caused great stress and anxiety for all age groups and social classes living throughout Scotland.

“But this survey is hugely encouraging and offers some very positive messages on how people are more willing to incorporate walking and getting closer to nature in their post-lockdown lives.

“NatureScot has delivered an impressively comprehensive insight into what is motivating people to embrace nature more, be that on their urban doorsteps or by taking advantage of our vast array of rural landscapes.”

Seventy three percent of those questioned said spending time outdoors after Wave 3 helped them to destress, relax and unwind, while 66% stated that it made them feel energised and revitalised – an increase on both 2020 waves.

Almost three in five (58%) agreed that since the pandemic began nature had become more important to their health and wellbeing, up from 49% in the first survey – but their enjoyment was curtailed by a number of issues.

Litter was a bugbear on visits to the outdoors for almost half of respondents (48%), while nearly one-third cited a lack of public toilet facilities as a factor, followed by pavement cyclists (26%) and cars parking on pavements (25%).

Frequency of participation in outdoor visits remained high during all three waves – between 71-80% – and the survey revealed a marked decrease in the number of adults who took no outdoor visits – down from 19% in May 2020 to only 10% in the final period last September.

More than half of those surveyed said their outdoor activity after Wave 3 consisted of walking under two miles, 43% walked between two and eight miles, a healthy 15% said they walked more than eight miles, with a further 11% taking part in hillwalking.

Kevin Lafferty added: “Everyday walking is key to improving the health and wellbeing of the Scottish people so it is heartening to see such high numbers of people shaking off the restrictions of lockdown and getting out into the fresh air to walk and enjoy the abundance of nature all around us.

“The research indicates a marked drop in the number of people who latterly were not managing to get outdoors at all – probably due to vaccination uptake and rising confidence that Covid-19 is more controlled – and we hope those people have continued to enjoy all the benefits of the great outdoors.”

More than one-third (37%) of respondents reported taking more visits to the outdoors after Wave 3 than pre-pandemic. The key reasons given for the increase were a “pent up demand” following the easing of lockdown restrictions, increased levels of appreciation of the outdoors acquired during the pandemic, seeking to get fit or exercise, and having increased amounts of free time.

However, those who spent less time outdoors during this period, put it down to continued adherence to rules, general health or old age issues and/or continued nervousness about going outside due to the risks of infection or transmission.

Kevin added: “A third of us in Scotland are not active enough and walking is by far the best way for many of us to be more active.

“A brisk 30-minute walk five days a week can prevent illness, improve physical and mental health and improve our connections with our community and the environment.

“This report is important in understanding how Covid-19 impacted the daily habit of taking a walk that many of us take for granted, and hopefully one of the benefits to come out of this global health crisis is that more of us now have a stronger connection to the outdoors.”

Jump in growth for Active Schools

The latest data published by sportscotland shows that the national Active Schools programme continues to have a positive impact on children’s physical activity levels.

It revealed that 7.3 million visits were made to activities across Scotland in 2018/19, an increase of 0.4% on the previous year. Continue reading Jump in growth for Active Schools