28th April 2017 | Nottingham
Bank Holidays can sometimes seem few and far between but we’re really being treated this year with 4 long weekends in quick succession. So with that in mind, just a little reminder that our Bank Holiday opening hours are 08.00 – 20.00. All other hours remain the same. Please collect your copy of the bank holiday group exercise timetable which does see some revisions.
I’d like to extend a big thank you to all of you who donated an Easter Egg to our collection for Rainbows Hospice. The hospice is based in Loughborough and is the East Midlands’ only hospice for children and young people. Rainbows is a place where life-limited children and their families can find care and support. Their team of people helps relieve symptoms, improve quality of life, support parents and siblings through their bereavements and care for children until the end. A worthwhile cause I’m sure you’ll agree.
Here’s to a magic May!
Julie Bowley and your Roko Nottingham Team.
Refer a friend who joins Roko and YOU BOTH receive an Aveda shampure kit plus a £10 Joshua Tree voucher. Click here for details and to refer a friend.
We’ve added more classes to our Fast Class schedule. These classes take place on the gym floor, are delivered by our fitness team and get you in and out in 30 minutes or less. For those of you who want a little more, they’re conveniently timed either before or after some of our studio classes giving you the option to do both; we know people love a double! Classes take place on the following days and times;
9am, 11am, 5.15pm and 7pm
TUESDAY & WEDNESDAY
9am and 7pm
THURSDAY & FRIDAY
SATURDAY AND SUNDAY
9am and 11am
All classes are circuit based and many will utilise the Synergy Rig with all of our instructors bringing a different feel to each class.
THE ETERNAL YOUTH CLUB
Last month, we invited a select number of you to join in our eternal youth club. This special session was designed to encourage active aging and to gauge your interest in such a class. Your response was a resounding YES! And so, a regular eternal youth club class has been added to our schedule at 11am on a Monday.
The class focusses on active aging and so takes a lower impact approach with more functional movements which will help you with those day to day skills which we all take for granted but that can become more difficult as you age.
We should add that none of our fast classes are exclusive and can be attended by anyone regardless of age or ability. We do ask however, that you inform the instructor leading the session of any injuries that may need to be considered.
Interval training is still big news but if you’re looking for a little more inspiration, we’ve some great interval patterns to share with you which can be found below. These patterns can be completed on any piece of cardio kit but we’ve focused on using the rower as it definitely needs your attention!
If you don’t have any glaring back, hip or postural contraindications, the rower can help you improve your conditioning whilst sparing your lower body from impact. There are also a variety of workouts that you can complete with the rowing machine all with varying degrees of difficulty.
So, apart from what we’ve said above, why use a rower…? Well, a lot of work can be completed in a short amount of time, plus, the stress is distributed over your whole body – rowing will not tire your lower body like sprinting does. Rowing can be a tough fitness challenge whilst still helping you recover from heavy resistance work.
IS ROWING FOR YOU? Like most things, rowing isn’t going to agree with everyone so let’s start with some contraindications.
You have low back pain – Repeated flexion/extension of your spine is an injury mechanism for discs, particularly under compressive loading
You have hip pain of any sort – The full flexion nature of rowing motion can exacerbate problems in this regard
If you have an excessive posture – If you’re really kyphotic (rounded through your shoulders), this kind of work will likely make it worse by feeding in to your posture. You would be better off doing more controlled, lower volume rowing variations in your strength training program. The same goes if you have an excessive anterior pelvic tilt and lordosis – it’ll feed in to that as well.
You sit all day – If you’re at a desk 8-10 hours per day, you really should avoid any sitting during your exercise session – and that certainly means avoiding it for 15 – 20 minutes at a time.
If you plan to do deadlifts or good mornings the following day – No matter how good your technique is, you’re still going to use your lower back a bit. Give it a couple of days between deadlifting and rowing.
So for general fitness, looking for a training benefit as safely as possible, you should be driving through your legs, once the handle has passed your knees begin to pull it towards your upper abdominals whilst bracing your core and engaging the muscles of the upper back. Then allow your arms to relax and once the handle has almost passed your knees, begin to bend your legs. The motion should flow but essentially is “legs, arms, arms, legs” – you should never have to “lift” the handle over your knees.
For something which looks so simple, there is a lot to think about so start with shorter bouts of work to improve technique and therefore increase the efficiency of your workouts. When working intervals you could also get off the rower during your recovery period, walk around and perhaps complete some mobility exercises.
Here are some great interval training patterns to try out…
5 x 300metres with diminishing rest periods – 300 metres is a good distance to complete as it can be done relatively quickly – around 60 seconds for people of reasonable fitness level although your times will slip if you get lazy! It’s also a good place to start if you’re just beginning to use the rower. Try:
Week 1 – 5 x 300m with 120 seconds rest between sets
Week 2 – 5 x 300m with 90 seconds rest between sets
Week 3 – 5 x 300m with 75 seconds rest between sets
Week 4 – 5 x 300m with 60 seconds rest between sets
It should be stated that while interval training requires you to work as hard as you possibly can during a work period, do not let this affect your technique.
500 – 400 – 300 – 200 – 100 metres with 60 seconds rest between sets – Another low volume, short duration protocol that is easier to suffer through as each set is progressively shorter than the one before it. You could also try reversing and going from 100 up to 500 metres but expect your pride to take a knock as your pace will inevitably slip from set to set
2000 metre test – We won’t lie. This isn’t pleasant. But it’s a fantastic base-line test of your ability. Perhaps combine this with number 1 above; complete the 2000m test. Then, for the next 4 weeks follow the 5x300m protocol once or twice per week then re-do the 2000m time. Hopefully you’ll see a drop in your 2000m time.
2 x 1000 metre – If you found the 2000m too unbearable to even complete again, try this with some rest between the two sprints. Again, a decent base-line test as eventually you should not only be able to complete both intervals in a shorter time frame but will need less recovery between set one and set two.
30 seconds on, 30 seconds off for 10 minutes – A good option if you want the time to fly by. The workload is not so long that you will get bored doing it, particularly if you find any cardio a chore. The downside is the rest period which is also short before you need to start rowing again!
As far as you can go in one song – Simple. Remember the song you used, log your time. Complete it again in a few weeks’ time; see if you can beat your distance. Another good base-line indicator and you get your favourite tunes to help you along! Try a few different songs to really test your improvements.
Hopefully we’ve helped you see that the rower should not be feared, nor should it be ignored when it comes to your metabolic conditioning (cardio!). It doesn’t (and shouldn’t) be used exclusively but it can be a good change of pace if you’re the right fit for it.
NEW!! ADULT GROUP LESSONS
Lessons start on Monday 8th May with beginners at 19.15 – 19.45 and improvers taking to the pool at 19.45 – 20.15.
And, we’ve a special introductory offer! Just £6.00 per 30 minute lesson for Roko members or £8.00 for non-members - lessons do need to be booked in blocks of 10 weeks. Your teacher will be Georgina who currently teaches adult lessons. Spaces are limited so book in with reception as soon as possible to avoid disappointment; if you’ve already given us your details you will be getting a call in the next few days to enable you to reserve a space.
The next Swim term, term 3, starts on Monday 22nd May. Please keep any eye out for your renewal forms which will start to be given out week commencing 1st May. Please ensure you pay by Sunday 14th May to secure your place!
And finally I want to extend a big welcome to Angharad who has recently joined the teaching team after successfully gaining her teaching qualification. You will be seeing her on a Wednesday gaining some experience with the group lessons.
Roko Swim Team
You may have noticed the new addition to the club lounge in the last few days; our brand new Nutramino vending machine. Inside you will find a great selection of products, including protein bars and drinks. The protein bars are excellent, tasting just like some (much less healthy) main-stream chocolate bars!
Not got any change on you? Don’t panic! The vending machine is set up to accept contactless payments, so you can grab a snack on the go at any time!
Also from the counter make sure to make the most of a limited time offer, get a cup of tea and an individually wrapped cake or shortbread fingers for just £2.
Celebrate our 15 year anniversary with us on the 30th May 2017 18.15-20.00
As the first Aveda salon to open in Nottingham in 2002, we are very proud to be celebrating our Aveda Mission 15 years on! Since the Joshua Tree salon was created, we have grown from a family of 4 staff, 4 hair stations & an empty appointment book to 25 Aveda professionals, 17 hair stations, 6 Spa rooms & a waiting list for appointments! We couldn't have done this without some very special staff & very special loyal clients. As a thank you for being such a valued guest & friend, we would love you to come to our exclusive VIP celebration evening. We really hope you can join us & once again a big thank you from us all.
P.S Don't forget to RSVP & secure your place. Your glass of fizz & chocolates will be waiting!
On the night:
*Drinks and delicious chocolates on arrival supplied by Studio Chocolate
*10% off all retail products – For one night only – Amazing!
*Join in the Hair style challenge – see what style we can create in minutes on your hair
*Enjoy a lovely hand exfoliation massage by our Spa therapist
*Automatic entry into our prize draw with every purchase on the night – YOU COULD WIN A SPA DAY FOR 2!
*Receive a goody bag with purchases over £45 or more
If you would like to come please RSVP by 16th May to firstname.lastname@example.org *limited spaces*