Locker Offer: 
Lockers available for hire for £12 per month – minimum hire of 3 months


Class of the Month:
Mondays @ 6.30pm
Get out and train in the park with our Park Fit class . Meet the instructor at reception and take  a jog to the local park. There you will perform some exercise drills that will challenge your fitness levels in a fun and exciting way. If you want to try a different workout, try out Park Fit!!!

Beauty Offer: 
Detox Package
Body polish, body Wrap and introduction to INDIBA -  £80 (2hours)

Our 5 most popular classes are:

1. Spin
2. Body Pump
3. Vinyasa
4. Yoga
5. LBT

View all classes

Welcome to the Thirtysevendegrees Newsletter

Weight Training at Thirtysevendegrees

For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails.

Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss.

Muscle power is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time. Weight Training trains and develops the muscles for power. Spot reduction is not possible; however, adding lean muscle raises the Basal Metabolic Rate and therefore burns more total body fat.

Strength training not only increases bone density but tendon and ligament thickness thereby decreasing the risk of injury by increasing overall structural strength. Muscle atrophies at a rate of about 6.6 pounds per decade of age past 20 years old if not exercised. Strength training can avoid muscle atrophy through the aging process.

Weight Training

Weight Training Benefits

1. Helps control blood pressure

2. Reduces body fat

3. Improves posture

4. Increases muscle strength

5. Raises Basal Metabolic Rate

6. Increases bone density

7. Injury prevention from normal activities

8. Physical appearance

Circuit Training

Circuit training is generally set up in gyms to provide a workout to specific muscles in a specific order. Generally, the exercises are done quickly without a great deal of rest in between sets. One set is performed on a machine and followed by a set of different exercises on the next machine. When all the machines in the circuit have been used the round is completed again from the start until three complete sets have been executed.
Circuit Training does not provide an effective aerobic workout. Studies evaluating circuit weight training showed an average improvement of only 6% in cardiovascular fitness as measured by VO2 max over a six-week period. Circuit training was described as continuous exercise with moderate weights using 10 - 15 repetitions with 15 - 30 second rest periods.

Overload Principle

Each individual's capabilities are determined by their genetic makeup. Individuals with increased neuromuscular efficiency incorporate greater numbers of muscle fibers during contraction and therefore have the advantage in strength potentials. In general, men have more testosterone than women and therefore have a greater potential for accelerated growth.

Muscles have a tendency to adapt to repeated stimulus, thereby, requiring less energy and effort to execute the same task. This can inhibit muscle growth (hypertrophy) or fat loss that we are trying to achieve. There are two types of overload principles:

1. Increasing Weights - increases muscle size.

2. Increasing Repetitions - increases muscle strength with less growth in size.

PT Corner

The kids are back to school and there’s still time to get in shape for summer. Speak to one of our personal trainers about the metabolism booster. 

Beauty

Summer Back Pain Prevention with Better Footwear

Sandals and flip flops are going to be huge this summer.  The ugly secret though is that for most of our patients, the cheap flat sandals will cause your back to ache.  A good sandal is worth the extra cash if you have to do any extended walking or you have a big baby bump to carry around!  Your feet, knees, lower and upper back will thank you!  Come in and see Rosie at the new Black Swan Osteopathy Clinic on the 1st floor and make sure you can enjoy these long summer days pain free...

Exercise of the Month

Lunge with Powerbag wood chop.

This month’s exercise of the month is Lunge with Powerbag wood chop.

Tired of doing lunges? Why not try this challenging variation.
First, hold a powerbag above your head in a standing position.
As you lunge forward, bring the powerbag down and to the side of your front leg. From there reverse the movement back to the standing position.
Then repeat on the other leg.

Visit the link below to view a video of a lunge with powerbag wood chop:
http://www.youtube.com/watch?v=fmQJJ6vG1rU

Gym Challenge

Power Plate Burpee Challenge

Power Plate burpee gym challenge .  Can you do it?

• Stand in front of powerplate
• Place hands on powerplate and perform burpee
• From complete burpee jump onto powerplate and do a squat
• Jump back off powerplate and repeat process as many times as you can in a minute

Member of the Month

Beatrice Chapman

Beatrice is the member of the month for September.

Before I joined Thirtysevendegrees in January I hadn’t been to the gym for years and I was worried I wouldn’t keep it up but I have loved it so far and come as much as possible. I initially joined to try to trim up and I started to work from home a lot so I thought it would be nice to be able to nip out for an hour or so and have a break to feel re-energised, which it has.

With the help and advice of the staff I have set myself targets which have helped me aim for something and continue to feel motivated. I have become much fitter over the past 7 months. At the beginning I was really unfit and running for even 10 mins was difficult but now can run/exercise for much longer and can do about an hour cardio + toning. I try to use the gym at least 3-4x a week including swimming and the occasional class to get a bit of variety and make the most of all the facilities.

It has made me feel so much better in many ways, not only have I lost weight but I feel healthier, happier and less stressed. Thanks so much to all the staff that have been really friendly and positive. Their easy going attitudes and support have created a lovely environment and I now see it as a luxury in my life and really look forward to coming here.