CLUB SERVICES & OFFERS

As a member of ROKO Health Clubs you not only get to use the best range and quality of facilities but you also get a huge variety of extra services and promotions to take advantage of.

From sunbed offers to beauty deals; personal training to weight management; adult or child swimming lessons. There are so many different options for you to choose from or treat yourself to.

We have separated the promotions and services into different groups depending on your interests so click on the links below to see whats on offer. 

ROKO RUNNERS!

ROKO RUNNERS

ROKO Runners is designed to increase your stamina and improve the duration of your running whilst having a bit of fun! Under the supervision of the ROKO instructors, you can join us on specially chosen routes around the Nottingham area. Including running in your training is one of the fastest ways to improve fitness and burn those Festive calories.

FAQ'S

·        I've never done running before, but would like to start. Where can I find information on how to go about?

·        Why should I run as opposed to cycle, swim, walk, or any other physical activity?

·        I would love to run more or even just start running but I simply don't have time and am always tired anyway. Got any suggestions?

·        I find my technique not very effective, am I using up far too much energy?

·        I find the next day after running my calf muscle is sore any suggestions?

I've never done running before, but would like to start. Where can I find information on how to go about?

Here, at ROKO Nottingham, there is always a qualified instructor in attendance who will be able to advise you on the best course of action as to why give the ROKO runners a try? Every Wednesday evening 6pm.

As general rule, little and often is the best policy. If you prefer to start independently – going out from home or the office – then it is best to alternate jogging lightly for a minute or so, then walking till recovered. As you go through this routine more often, you can gradually increase the duration and speed of each effort and continue to walk a recovery at your own comfort level. Two outings a week for the first month would probably be adequate, on which you can build one additional day per week, each following.

I've never done running before, but would like to start. Where can I find information on how to go about?

 At ROKO Nottingham there are qualified instructors in attendance who will be able to advise you on the best course of action why not give the ROKO runners a try, every Wednesday evening 6pm.

 
As general rule, little and often is the best policy. If you prefer to start independently – going out from home or the office – then it is best to alternate jogging lightly for a minute or so, then walking till recovered. As you go through this routine more often, you can gradually increase the duration and speed of each  effort and continue to walk a recovery at your own comfort level. Two outings a week for the first week would probably be adequate, on which you can build one additional day per week, each following. 

Why should I run as opposed to cycle, swim, walk, or any other physical activity?

Running is the simplest form of aerobic exercise. You need no equipment' other than the bare basics of a pair of shoes, shorts and T-shirt. It is also the one that for most people, burns the most calories per unit of time. Certainly running is the only one that is weight-bearing, as rowing, cycling and swimming for example, all require equipment and facilities that 'assist' the participant. The beauty of running too is that you see a changing environment around you, in a safe manner and a user friendly pace – neither too fast nor too slow.

I would love to run more or even just start running but I simply don't have time and am always tired anyway. Got any suggestions?

Many of us lead very busy lives but it is likely that you will actually lead a more effective working week if you take time out to exercise. Half an hour of exercise two or three times a week will pay you back several fold on two hours or so lost, in terms of quality and quantity of work done in the rest of your 'desk time'.

Physical and mental fatigue from a lot work and stress, is not going to be resolved by doing yet more work, but ironically can be improved by physically stressing a different system like that involved in jogging or running.

Regular Aerobic exercise is actually very energising, it cause's the brain to produce are natural drugs Serotonin & dopamine.  Fatigue from the onset of physical activity has worn off usually with half an hour maximum you will be more alert as well as more able wiling to tackle problems. On top of this, running is a wonderful way not to only clear your head, but to sub-consciously work out a problem and come to a decision. It is mentally relaxing and clarifies issues.

 I find my technique not very effective, am I using up far too much energy?

We can all run in some form or another, but some of us are more bio-mechanically effective than others, so what is the key? Are body has all forms of motor skills from a golf swing to kicking a football, but it's keeping the technique repetitive when under a stressed state, running is putting the body in a stressed state, try visualising yourself running that's the first goal, then imagine in how many strides with each breath you are going to take.

Once you have a more effective motor skill of running  and the breathing is more efficient it is then down to your aerobic capacity and anaerobic threshold, then set yourself achievable & attainable goals.