Q. I am a 36-year-old new mum and used to go to the gym. I want to get back into exercise but need advice on what would be most effective given limited time and energy.
[BEN]: The first step would be making an appointment for a gym induction, during which an instructor will assess your fitness levels and create a programme in line with your goals. You can also get regular programme updates that will encourage you to progress and help achieve those goals. Another idea is to try one of our many group fitness classes, which are effective, fun and sociable.
Q. I am a recently retired male and want to do some form of exercise but have one or two mobility issues. What sort of activity would be good for me?
Our Prime Time sessions such as badminton and short mat bowls are ideal, as is swimming, Aqua Fit and gym-based exercise. The short mat bowls and badminton would depend on your mobility but swimming is low impact, works the whole body and you can go at your own pace. The gym is another option as there are a number of different machines and exercises a fitness instructor can show you that would help with mobility.
Q. I am a 22-year-old male. I play a lot of football and go the gym but I am having difficulty achieving my goal of bulking up and building muscle. Any tips?
It sounds as though you have just reached a plateau. You should be training three or four times a week using a split programme where each muscle group is worked once or twice with an appropriate number of repetitions/sets and correct rest periods. If you are doing all this correctly and still not noticing muscle gain then we suggest you increase intensity or alter your programme to incorporate alternatives. Other important factors are good quality sleep and, crucially, nutrition.
Q. I have never exercised regularly before but have my 40th birthday approaching and really want to start looking after myself. I have tried the gym before but just found it boring.
Gyms aren’t for everyone but sometimes the issue can be the type of workout you have been following. There are a number of different ways to exercise and we would suggest shorter gym sessions (around 30-45 minutes), not spending over 10 minutes on machines but doing shorter bursts of intensity that will still get you great results. Do a circuit on the weights machines so you keep moving and to help ensure you are not doing the same repetitive exercises. And why not consider a group exercise class as these are great motivators.
Q. I am a 52-year-old woman. I gave up smoking last year and now want to tackle my weight. What would be the most sensible way to go about it?
Well done for quitting! In order to lose weight you should aim to complete half an hour to an hour’s cardio-vascular activity two or three times a week, building up to five. Working at a low intensity (ask your gym instructor to help you work this out) for a long period of time will burn excess fat effectively. If you find yourself de-motivated then try a couple of classes a week to help reach the goals you want. And do make sure you follow a nutritious diet.
Q. We are parents of three children aged between three and nine. My wife and I have always exercised and want to encourage the kids to do the same but it’s difficult with the games/computer culture.
Our centres offer many activities for younger customers. We also hire out space to club activities such as Taekwondo and Judo and, during school holidays, we put on a special programme called NRgize which includes everything from swimming and football, to drama and ballet, special activities designed for the under fives – and even Lady Gaga and Glee workshops.