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The Benefits of Resistance Training

The Benefits of Resistance Training - Ramsay Personal Training Gloucester
 

What is resistance training?

 
As it sounds: it is the process of building strength and increasing mass by resisting muscular contractions.

By repeatedly training your body to resist an opposing force, naturally – over time – your muscles will become capable of resisting stronger forces and your body mass will increase.

Many take the view that resistance training’s sole focus is to make you bigger – that is a significant part of it, but there is also so much more. It is also useful for improving joint function, bone density, ligament strength, balance, and the health of your heart and lungs.
 

What are typical resistance training exercises?

 
In general, routines should vary to provide a more rounded resistance training workout, and there are many exercises we focus on in our sessions. These exercises may include:

  • Weight machines
  • Free weights – dumbbells and barbells
  • Bodyweight exercises
  • Medicine balls
  • Resistance bands

 

What is to be gained from it?

 
Not only will you find yourself able to lift heavier weights over a duration of time but, depending on what your goals are, you may be better at holding a particular weight for longer or being able to decrease your rest time between sets.

Over the duration of the course, you will find that you will eventually develop a natural inclination to form the correct posture when dealing with all forms of resistance training, and you will greatly increase your stamina.
 

Let’s talk about ‘hypertrophy’

 
Whoa, slow down there – what does that even mean?!

This is the more scientific and technical explanation of muscle growth. There are two types of hypertrophy that can occur during resistance training – one is sarcoplasmic hypertrophy (helping to increase long-term energy storage – glycogen – in the muscles), and myofibrillar hypertrophy (more concerned with increasing the size and strength of the muscles, as more contractile proteins have been created).

Depending on which form of hypertrophy is the most predominant, your body and muscle shape will differ. Strength training, with shorter repetitions of 2 – 6, tends to produce more myofibrillar hypertrophy; endurance training, with longer repetitions of 8 – 12, produces more sarcoplasmic hypertrophy.

If you want to learn a little more about hypertrophy, here it is condensed into a short, three-and-a-half minute video.

To get involved in our new Alpha Men’s Resistance Class, sign up using the form below!
 

7 reasons why you should join spin class

Ramsay PT Spin Class in Gloucester

The bikes are in and we’re ready to start spinning! As fitness professionals, we are aware of the need to offer variety in terms of your workout to help strengthen as many areas of the body as possible.

To highlight exactly what benefits the spin class can have for you and your body, the team at RPT Studio in Gloucester have put together a list of seven reasons why you should ‘get on your bike’ and join our spin class – so here we go:

1. Burn calories

Ok, that’s an obvious one, isn’t it? The exact number of calories depends on a number of factors, but it is estimated that you can burn anywhere between 480 – 1720 calories in one session.

2. It’s good for runners too

If you are an avid runner, then you will find that getting involved in a spin class can improve your running performance – helping you to go faster and further.

How does it help? Well, for starters, running is considered a ‘high-impact workout’ as it puts your joints through far more than a spin class can. This reduces your risk of injury by giving them a break every now and then whilst still maintaining high form.

Another reason is that, as mentioned in the introduction, it offers variety and works out a different set of muscles. The result is that you are further strengthening your legs which also reduces your risk of injury.

3. It’s a different dynamic to any other workout

You only need to look at the video below to figure out that this is completely different to any other form of exercise.

With the coloured lights and the music blaring, it’s like being in a nightclub – except the DJ is in control of how you move as well as the music.

4. It strengthens your mind, as well as your legs

After becoming a dedicated spinner, your legs are going to look great and they are going to feel great. One other major improve you’ll notice though, is how mentally strong you have become.

The feeling soreness of your legs and buttocks will pale into insignificance in the back of your mind as you persistently pedal through the pain barrier. Eventually spin classes won’t feel as much of a chore as you maybe once thought.

5. The excitement

It’s not a slow workout; it requires maximum concentration at all times – and there’s nothing more exciting than constantly being kept on your toes for the duration of your session.

You will ride in synchronisation with the tempo of the music – building up with it, and then accelerating into motion as soon as the drop hits.

6. Improving cardiovascular health

You will be strengthening your heart muscles by taking part on a regular basis. Over time, you will learn to control your breathing, subsequently increasing your lung capacity and keeping you at optimum health.

7. Time flies

The clock ticks much slower when you’re looking at it, but you won’t have any time to do that on the bike. Your mind will be preoccupied with the motions, and those 45 – 60 minutes will fly by as a result.

Spin Class Checklist

  • A bottle of water
  • Sweat towel
  • Running or cycling shoes/trainers
  • Comfortable sports clothing

If you would like to find out more about joining RPT Studio in Gloucester’s spin class, please fill out the form below:

 

The 5 Benefits of Boot Camp

Ramsay Personal Training Outdoor Boot Camp

We often get asked: what is the best method to achieve maximum weight loss and muscle tone? There is no definitive answer to that question – there are many different approaches which work better for some, but not necessarily others.

With boot camps at RPT, we have an answer that works not just for us, but also our members. Although these are group activities, there is a strong focus on the individual, which we believe sets us apart. As featured in Gossip in Gloucester Magazine, here are our ‘5 benefits of boot camp’:

IT’S NOT JUST A WORKOUT

We believe it to be impersonal to simply put together an hour’s fitness routine and send you on your way, especially as there’s so much more to improving your fitness and health.

When you start, you will also receive nutrition plans, health assessments, and the support and guidance of RPT staff throughout.

IT’S NOT REPETITIVE

We can’t have you knowing what is in store for you each week; we like to keep you on your toes!

There are a myriad of exercises that all benefit different areas of the body, and give you a more rounded workout. It makes things a lot more interesting.

IT CAN BE INDOORS OR OUTDOORS

You need not be confined to one workout environment – there is the kitted-out RPT studio, or you can join us at Plock Court.

You may have a personal preference, or you may just prefer to switch it up every now and then. Whatever it is, the choice is there.

IT’S ENJOYABLE

There is no doubt – training as a group is a great way to help reach your potential, whilst also putting a smile on your face.

This is the atmosphere we aim to achieve at RPT: where we motivate each other to reach our individual goals.

IT MAKES A DIFFERENCE

We’re not just saying it, our members are too. Boot camps are tried, tested and proven to help everyone who walks through our studio door.

Claim your free taster session of our Outdoor Bootcamp by getting in touch today.

Ramsay PT featured in Cotswold Style!

Ramsay PT featured in Cotswold Style

April has been a great month so far, and we are proud to have been featured in the latest edition of Cotswold Style!

Laura-Jayne Roberts, from the magazine, visited the RPT studio to get an insight into the work we do. She spoke to us about the various classes we offer, as well as asking us a little about our unique approach to fitness. Suffice to say she was happy with what she experienced, as you can tell from this rather glowing review she has given us.

Ramsay’s Summer Fitness Tips

Ramsay's Summer Fitness Tips

It may seem as though we are far off summer, but it is important that once the season turns, you are well-prepared when subjected to increased heat. So without further ado, here are some summer fitness tips that will help fire up your body and burn the fat when sun turns up the intensity.

Stay Hydrated

Short, sweet, and seemingly obvious – although there are a number of people who will neglect this simple point on a hot summer’s day.

Make sure that you have consumed water before you leave and, if your run is likely to be a long one, I advise taking fluids with you – but drink it in moderation, and periodically, to avoid getting a stitch!

You would have expended a lot of energy by the end of your run, so top it back up with some healthy food, such as a banana.

Get your Vitamin D!

Vitamin D is essential for maintaining a healthy body and, if the sun does show up, you won’t have much of an excuse for not getting an optimum supply of it!

However, there are other sources you can resort to for a Vitamin D top-up; these include salmon and tuna, eggs, many varieties of cereal, and supplements.

Get involved in the Muddy Hill Runs!

We’re hoping it won’t be too muddy – if at all – at this time of year, but a great form of exercise is one that involves a hill. Not only will it work you hard but, with clear weather, you’ll be able to appreciate your achievement even more when you witness the spectacular views from a high altitude.

Drag a friend along with you

There are a large percentage of people who want to get fit for the summer and, with that in mind, there is a good chance you’ll be able to encourage a friend to join you during exercise.

A training partner can give you that extra motivation to achieve your goals, and it makes exercising much more enjoyable. I often promote my group classes, such as the Bootcamp and Muddy Hill Runs, because these help engender a sense of camaraderie.

Make sure you eat your breakfast

It’s referred to as the most important meal of the day for a reason; you don’t gain – or lose rather – anything by skipping it.

Make sure your breakfast packs enough energy to kick-start your metabolism and carry you through until the next meal.

What foods are best? Porridge, Greek yoghurt, fruit, and eggs are the obvious choices; top that off with a fruit juice and you’ll be good to go.

As featured in the first ever edition of ‘[gossip] in Gloucester’

New RPT Website!

It’s here – our new website! Having worked closely with Nettl of Gloucester over the past couple of months, we are happy to reveal a new, online hub of information for anything related to Ramsay Personal Training.

One of the main aims of the new website is to create more of an interactive experience for you. We have in-depth descriptions of each of the services and classes we run; a new online shop means you can access exclusive RPT merchandise, and resources to help you achieve your fitness goals; and a Members Area, which includes a forum, video tutorials, downloadable questions, and the opportunity to direct your fitness-related questions to Ramsay.

Our blog will also be regularly updated with informative posts which answer some of the questions which are often asked by you.

Ramsay Personal Training Website on a Macbook

We want to your Personal Training experience to remain personal – online, as well as in the studio. The new features on the website will serve to further reduce the distance between you and the staff members here at RPT. There should be as little barriers as possible when striving to achieve your fitness goals.

With the website being ‘fully-responsive’, all of the information is easily accessible – and at a suitable resolution – even when viewing it on your mobile and tablet devices.

We hope our new website enhances your experience of the RPT, and we welcome any feedback you have. If you have any enquiries, you can send them using our new contact form.