Optimising Your Sleep: Improve Physical And Mental Health

Optimising Sleep - Feature
Optimising Sleep Blog - Main

How sleep can help boost your health and fitness

These are uncertain and difficult times for all of us, as the Covid-19 pandemic is undoubtedly causing great levels of concern. We may be required to stay in our homes for the imminent future, but that does not mean we cannot keep up with our fitness and health. Sleep is a vital component of health, and it is imperative we adapt our lifestyles during these unprecedented times to ensure we get the required amount of rest, improving our fitness and immune system through the on-going Covid-19 situation.

Finding a consistent sleeping pattern to boost your health and fitness

Whether you are able to work from home, have to look after your children or are self-isolating, there are a number of ways in which you can keep on top of your mental and physical health throughout this period of containment. It may sound simple, but even having yourself a regular sleeping pattern can be a key component of building your fitness. The NHS recommends a sleep of 8 hours is a healthy amount for our bodies to relax and reset during the night, preparing ourselves for the rigours of the following day. But how do we go about ensuring we get in our 8 hours?

Follow these 3 simple steps to optimise your sleep and fuel your fitness.

1. Exercise promotes more efficient sleep

Exercise is one of the quickest wins we can have to get a better night’s sleep. Getting into a regular pattern of exercise can really pay dividends not only for your fitness, mental health and confidence, but it can also enable your body to relax on a night, ensuring you get the required amount of sleep to wake up healthier and in better condition.

Whether you have home gym equipment, the space to store home gym equipment or you are relying on core exercises you can still benefit hugely from training either in the morning or before you go to bed – there is no right or wrong time of day to workout. Exercise supports your ‘body clock’, allowing your body to understand the time of day and the situation better. This will allow your body to realise that it is night time, therefore getting ready to shut down and giving you a better chance of optimising your sleep.

The main objective is to get your hear rate going, improving circulation and blood flow for a healthier body and a healthier you. Having a good sleeping pattern will certainly benefit your fitness.

Optimising Sleep Blog - Home Exercise

2. Pay more attention to what you eat and drink

This may sound like a bit of a given, but it is vitally important nonetheless. As we are embarking on an unusual circumstance of being indoors, away from society and away from our daily routines for a while, nutrition will become a key component to your fitness and sleeping pattern. Lets be honest, we all have a craving for ‘comfort food’ every now and then, and being at home for the majority of the day is a temptation we can all do without.

Instead of going into your cupboard for your favourite packet of crisps, or biscuit, make sure you are training yourself to think about what you are putting into your body. Replenishing yourself with the right fuel is vital for preparing your body for a healthy sleep. Try to avoid heavy or large meals within a couple of hours of when you would usually go to bed. So, if your bedtime is usually at 10pm, you shouldn’t be having a big meal after 8pm, for example.

If you like a hot drink before going to bed, why not substitute your tea of coffee for a Chamomile tea? This helps to boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality. Fruit and vegetables of course are always encouraged, but the main threat to your sleep would be putting caffeine, sugar and carbohydrates into your body relatively close to when you would like to sleep.

Optimise Sleep Blog - Healthy Food

3. Relax your mind

  • A good sleep can be achieved by keeping your mind relaxed in the evening, especially if you have had a busy day working from home or looking after the kids. Having a warm bath will help your body and mind prepare for sleep, or even participating in light exercises such as yoga can relax your body and mind for sleep.

 

  • Put your mobile phone on ‘do not disturb’ or stop scrolling through your social media accounts once you are in bed. This will keep your mind occupied and distracted, hindering the sleep hormone ‘melatonin’ from being released. Reading a book, however, can help, but it is better to read on your sofa or chair rather than in bed. Keep your bedroom for sleeping in.

 

  • If you have to do a few hours of work on an evening, like catch up on emails or update a spread sheet, then try to give yourself at least an hour of relaxation before going to bed. This will help your mind switch off from work and forget the issues of the day, allowing you to focus on sleeping.
Optimising Sleep Blog - Do not disturb

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone.

Pull Home Workout | Staying Fit at Home

Pull Home Workout Guide
Pull Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Pull Workout?

Our first workout guide is focused on a ‘pull’ workout. If you’re not familiar with this style of training, let us explain. It’s a specific type of workout that means that your body is working on pull movements. For example, pulling a dumbbell with your arm to perform a bicep curl or performing a bodyweight pull-up. Pull workouts are really effective when created in a workout routine alongside push workouts as it means that you’re able to target specific areas of your body with specific movements. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again. 

Free Weights Gym Zone - Dumbbell

What You Need For a Pull Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Exercise 1: Seated Bent-Over Rows

For this first exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. You could also grab a couple of tins and hold one in each hand or fill up a couple of bags of numerous tins for additional weight. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Standing Shrugs

Keep hold of your weights, you’ll need them for this next exercise – standing shrugs. Stand up straight with your arms and ‘weights’ either side of you. To perform this exercise, simply shrug your shoulders and bring them as close to your ears as you possibly can. This will work the muscles in your shoulders and traps and increase your upper body strength. Slowly return your shoulders to a comfortable position and then repeat all the exercises in the set.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hip Thrusts

This next exercise is all about your lower body and focusing on your bum and glutes. You don’t need weights for this but you do need to perform the exercise carefully to avoid injury. Rest your back onto a high surface such as your bed or sofa, whilst you sit on your floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Kneeling Nordic Curl

For this one, you’ll need to grab your ‘weights’ again and get into a comfortable kneeling position on the floor. Keep your body upright with your arms out in front of you holding your weighted equipment. It’s important to keep your back straight when performing this exercise and not to hunch over. To perform this exercise, start leaning back until you feel a pull in your hamstrings and then return to your original straight position. This is working on your quad muscles and will help to strengthen them.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Hammer Curls

Let’s move back to some upper body movements. Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further than the other for additional support and then pull your arms up towards your shoulders. Try to squeeze your arms and hold each rep for a couple of seconds to really work the muscle.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Side Raises

To perform this exercise, hold your ‘weights’ at either side of your body, keep your back straight and raise your arms out at the side as high as you can. Return your arms to your side and then pick up some momentum to repeat the movement again. It’s important to control the movement as best as you can – possibly even drop to a lighter weight to gain control. Side raise exercises work your shoulders and improve your upper body strength when performed correctly.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 7: V-Sit Leg Extension

Our final exercise is a combination movement that works both your core and your legs. Sit down on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it difficult, place your arms down at your side to support you.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Pull Workout.

Pull Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Table and chair

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into pull, push, full body and abs meaning that you can focus on different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Pull Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Pull Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

What is Free Weights Training?

Barbell Weighted Plates
Barbell Weighted Plates

What are free weights?

Across at all 51 of our Xercise4Less gyms, we provide members access to a wide range of free weights equipment that helps everyone, regardless of ability and fitness level, to work on their gym journey with confidence.

Free weights includes a lot of equipment and that’s why we have dedicated free weights gym zones. In these zones, you’ll have access to dumbbells, barbells, kettlebells, weighted plates, medicine balls and also benches. By combining some of these pieces of kit or using them solo, you’ll be able to kickstart your fitness journey. Try something new. Free weights give the opportunity to do exactly that. If you’re not too sure where to start, look at our workout guides or speak to a member of our friendly team.

Squats on Squat Rack

Free weights workouts to boost your health and fitness

When working out using free weights, the possibilities are endless. That is the best thing about using free weights – they’re inclusive. Everyone can give it a go. Weights start from 2kg and range all the way up to 75kg, so whether you’re a gym beginner or a weightlifting expert, Xercise4Less Gyms have something to suit you and your fitness journey.

New to the gym? Not so familiar with free weights? No problem. Ease yourself into this training with light dumbbells and barbells. Grab a couple of dumbbells and perform exercises like a shoulder press and bicep curls to boost your upper body strength. To improve your lower body strength, start with simple barbell squats or lunges, once you’ve build your confidence and perfected your form, start increasing the weight slightly and push yourself.

By pushing yourself whilst using free weights, you’ll start to notice results quickly. Weight loss results will increase as you push your heart rate to increase which means that you burn more calories. Muscles will grow and become stronger as you push them to become more defined and prominent. Sometimes our members just want to work on strength and conditioning and free weights assist with this perfectly. Using the gym isn’t always about getting ripped or dropping 5 stone, it’s about staying health, happy and confident. Our free weights help you to do this in a way to suit you.

Resistance training - lifting dumbbells

Use free weights to suit your fitness journey

Everyone has different goals. Everyone has their own gym routine. Everyone has their own fitness journey. The amazing thing about free weights gym zones at Xercise4Less Gyms is the inclusivity. Navigate the gym best to suit you. We provide members with large exercise spaces, especially in our free weights gym zones meaning that you have the freedom and flexibility to choose how you use the area. Try some chest exercises on the benches or step into our Olympic training platforms and practice your deadlifts, squats and glute bridges for a major full body workout.

We understand that some people like to train solo and others like to have a gym buddy. Whatever your preference, the free weights gym zones at Xercise4Less Gyms is perfect for you. If you are someone who prefers to focus on their gym goals on their own, free weights training can be great for your mental health. Release worries, anxieties and lift your mood by lifting weights. Start to sculpt your physique to look how you’ve always wanted and once you notice the changes in your body that you’ve always wanted, you’ll have your free weights training to thank!

Don’t delay your fitness journey for any longer, maximise the free weights gym zones in Xercise4Less gyms today.

Become an Xercise4Less Gyms member today

There’s something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you feel more motivated whilst making friends.

Don’t forget about how great value our gym memberships are! Pay less to smash your fitness goals and become the best version of you in 2020.

Weight Loss Success Story – Amy Mathie

Weight Loss Success - Amy Mathie

Overcoming personal tragedy to succeed

Weight Loss Success - Amy Mathie

Xercise4Less Hull member Amy Mathie has overcome personal trauma and bereavement to successfully accomplish her weight loss success. Less than a decade ago, Amy had spinal decompression surgery as four of her five discs in her back had slipped, leaving her in agony and paralysed in her left foot. This was understandably a difficult period for Amy, and something she struggled to comprehend.

 

“I was in hospital for two weeks and when I eventually left, I was immobile and unable to walk. It was soul destroying and this caused me to become depressed. I started to eat a lot and I gained so much weight and when I went to my first Weightwatchers meeting in June 2012, I weighed nearly 20 stone. This was a wakeup call.”

Finding solace through Xercise4Less Gyms

From this point, Amy was determined to lose weight and get herself going on her fitness journey. Signing up to Xercise4Less Gyms has given Amy the platform and the confidence to boost her health through exercise, especially cardio workouts.

 

“I was always afraid of walking through gym doors and it was something I always avoided, worried about being stared at for being so big.”

 

“But last year, something changed. The crippled girl who hated looking at herself started to see more clearly. I introduced exercise and immediately fell in love. I can’t do all the exercises, but I make sure I give it a damn good go! I started by completing 10-minute treadmill walks and a little bit of rowing to build up to 45-minute walks.”

'Doing it for Dad'

If dealing with severe injuries wasn’t enough for Amy to deal with, her world was rocked again on New Year’s Eve 2018, when she had the heart-breaking news that her beloved father had passed away. After the initial shock, Amy used her late father as motivation to continue her weight loss journey.

 

“I was going on holiday in early 2019 to remember my dad and I had a goal in mind. So when speaking to Alex I started doing PT sessions to help me achieve my goals of getting into a size 12 dress. Alex worked on a programme with me and even got me doing deadlifts to help improve my strength. My best was 75kg, which I couldn’t believe I was lifting.”

Fitness classes to boost confidence and health

As well as performing solo workouts, Amy began to attend fitness classes with her friend and thanks to helpful and friendly staff, the classes were adapted to suit her injuries and making sure she was able to gain the most from the classes and enjoy them in the process.

 

“I joined my first fitness class on a Saturday morning, the PT Alex was funny and friendly. As soon as I explained my injury, he adapted all the exercises for me, allowing me to join in with alternative exercises. This became a way of life and I wanted more. I started doing spin classes and through this I was able to lose 3 stone. I love the buzz and the calorie burn.”

Finding that inner belief

Seeing real fitness results and blasting the calories through exercise really gave Amy the confidence to continue her amazing progression. She started to restore the faith and belief in herself and found the gym a place of solace and fortitude. Having the support of her PT and friends, Amy was smashing her fitness targets on a regular basis.

 

“This crippled girl had finally done it! I was strong and building muscle definition. Alex always believed in my ability and I seriously couldn’t have done it without his help and support. Now, I have a gym buddy who I work out with three days a week and it has become a key part of our lifestyle. I have fallen in love with exercise and the way it makes me feel. I have now lost over 4 stone and I feel amazing – walking into the gym feels like home!”

A revitalised diet to supplement training

In addition to exercise, Amy has also revolutionised her diet and nutrition. She wants to supplement her exercise with a clean diet, and this is clearly paying dividends for her. Hard work and commitment are just as important to your fitness journey as the time spent in the gym.

 

“My nutrition has also changed massively. I have turned to veganism to help with my performance and strength in the gym. Through everything we need to not give up. We need to make ourselves a priority and last year that is exactly what I did!”

 

“Have faith and trust in the process. We will always succeed!”

Incredible success story, Amy! Keep up the good work!

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

5 Ways Of Improving Your Health In The Gym

Develop health and fitness at Xercise4Less Gyms

Strengthening Exercises

You simply cannot put a price on your health, and going to the gym is a great way to improve your physical and mental wellbeing as well as developing your immune system. Exercising can be the catalyst for weight loss, fitness, boosting your mental health and building up muscle. Whatever your aims and targets are, you can rely on friendly, inclusive Xercise4Less Gyms to give you what you need to achieve your goals.

We have provided you with 5 top tips for improving your health in the gym.

1. Get your heart pumping with cardio exercise

Boosting your cardiovascular fitness is a crucial element of maintaining a healthy lifestyle, giving yourself a healthy heart and improving circulation, blood flow and your general respiratory condition. The common misconception is that cardio fitness is monotonous and boring, which, if you repeat the same exercises you are bound to fall into that mindset. Step your fitness up with moderate-intensity exercise two or three times per week, spending roughly 30 minutes to ensure you break sweat and get yourself ready for more prolonged exercise as you develop.

As well as preventing boredom, mixing up your exercise can help to prevent overuse injuries, and giving specific muscle groups a break from being continually worked. Instead of just pounding the treadmill, why not try ramp up your fitness on the bike, rowing machine or the cross trainer. At Xercise4Less Gyms we have a dedicated cardio section, allowing you to handpick the workout to suit you, with a wide range of fitness equipment to achieve all your aims and goals in a friendly, inclusive environment.

After completing moderate-intensity exercise for a number of weeks, you will then be gradually feeling fitter and able to take on more strenuous exercise. Step it up with high-intensity training, stimulate different muscles and gain different responses from your heart and blood flow. A great example of high-intensity exercise is a HIIT workout. HIIT training is perfect for maximising your time spent in the gym, meaning you can gain the most from a set period – typically 20 – 30 minutes, but of high intensity training. Primarily designed to boost your cardiovascular fitness, especially improving your VO2 max (your level of fitness through consumption of oxygen).

Cardio equipment - Treadmill

2. Tone your body with resistance workouts

Blasting belly fat can be an uphill struggle but using our incredible range of resistance machines will help with your weight loss goal as well as enabling you to build muscle or enhance toning. Work your full body in our designated resistance zone, mixing up your workouts to create real fitness results as well as giving you a sense of enjoyment in the process.

From a health perspective, resistance training can lead to a healthy heart, improving your balance and strengthening your bones. Resistance training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against an external resistance. The external resistance can be at your discretion, whether you prefer to use include free-weights or weight machines.

Strength and resistance training also increase your level of endorphins which work to boost energy level and improve your mood. Having a better level of energy and a happier mood will lead to optimal performance, meaning you are more likely to achieve all your fitness goals. This form of training can also encourage you to have a better night’s sleep.

Resistance training - leg press

3. Enhance your mental wellbeing through fun group exercise

It can be inspiring and motivating to have like-minded individuals around you with relatable goals. Exercising in a group can also give you confidence to push yourself to your limit and proving to yourself – as well as others – that you can go to that next level. Group classes are designed to be functional, but also incorporating the fun element of fitness, especially when the team environment is created. At Xercise4Less we encourage all our members to participate in group fitness classes, helping each other to achieve goals as a team.

Group classes also offer a structured setting which is ideal for those who do not want to plan a workout for themselves. This is a stress-free option, especially for new gym goers or anyone who is looking to build their social network or just not comfortable doing a solo workout. Getting involved with gym classes can encourage you to meet new people with similar lifestyles and goals, and you can always go for a coffee and have a post gym de-brief!

Woman in Fitness Class with Barbell

4. Channel your aggression with combat exercise

Need a quick release of aggression? Why not visit your local Xercise4Less Gym and put on the boxing gloves to hammer the punch bags. Boxing is a great way to blast the calories and get you fit in barely any time at all. Boxing also works to improve your co-ordination, balance and agility to keep you light on your feet and is suitable for people of all ages and fitness. Give it a go!

Punchbag Workout Guide - Hits

5. Structure your fitness with a routine

Building a fitness plan or routine can be quite problematic. You have a whole host of ideas and targets that you want to achieve, and no idea how to do it. We’ve all been there. Thankfully for you, your Xercise4Less gym membership allows you to train in a range of different zones, whether it be cardio, resistance or combat. There will always be a piece of fitness equipment available for you to build your workout. The best advice would be to start of slow, and work to a plan that gives you a little bit of a sweat but not overdoing it.

Once you feel more comfortable and confident in the gym and in your body, you can start to progress your fitness and take it to the next level. Try doing more intense versions of what you have been previously doing or lift heavier weights than you could manage before. Putting together a simple but effective workout can be all the difference from achieving your targets and not doing the correct exercises.

In the long run, having a more structured workout will lead to maximum efficiency. Once you have found your rhythm, you will see the benefits both physically and mentally as everything begins to fall into place.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

How Going To The Gym Can Boost Your Immune System

Improve health at the gym
improve health at the gym

We all pick up a pesky cough, a runny nose or get the common cold from time to time. But how can we help ourselves become more immune through fitness?

Performing gentle exercise after feeling a few degrees under the weather can help to fight off that nasty bacteria and blasting out our lungs and airways with some cardio or resistance work will help you sweat out any toxins.

The health benefits of exercise

Exercise and working out can provide a range of health benefits to help boost your fitness and even contribute to a better immune system in the process. This will provide your body with more resistance against infections. Simple exercises such as a 20-30-minute walk, going to the gym or even a bike ride can reduce the number of colds you get in a year.

When you’ve recovered from your illness, pop down to your local Xercise4Less gym once we re-open and get your heart pumping through physical activity, increasing your heart rate to try and flush out the bacteria from your lungs and airways. This, in turn, may reduce your chance of getting a cold, flu or other illness. Exercising causes change in antibodies and white blood cells. Your white blood cells are the body’s immune system cells which work tirelessly to fight disease. When exercising, these move more rapidly so they could detect illnesses far sooner than they might have before.

Improve health at the gym

Slow and steady wins the race

Furthermore, exercise slows down the release of stress hormones, and therefore, lessening the impact of stress on your health.  It is important to remember that while exercise is good for you, make sure you don’t overdo it when you are feeling below par. Heavy or intense exercise when showing symptoms of a cold or flu would not be advised, but a short, pulse raising workout could be extremely beneficial. Working out too hard can make you feel worse and slow down your recovery, so just be mindful with your level of exertion.

Train in our dedicated cardio or resistance zone to boost your fitness, with a range of fitness equipment to enhance your immune system.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

£5 First Month & £0 Joining Fee

£5FM, £0JF Promo
£5FM, £0JF Promo

Join today using promo code: ‘5GYM’

Get Spring off to the best start by smashing your fitness goals as an Xercise4Less Gyms member. Sign up for one of our great value gym memberships today and pay only £5 for your first month with NO joining fee. 

To activate your membership, simply use promo code ‘5GYM’ and get started in the gym using our wide range of equipment and facilities to kickstart your fitness journey. Why delay your gains or weight loss any longer? For just a FIVER, join our inclusive community at the click of a button. 

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or build muscle, we have the equipment and facilities you need to achieve your goals.

Terms and Conditions
5GYM – Available from: 17/03/2020 until 31/03/2020 23:59

  1. All promotional offers are subject to availability that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through https://www.xercise4less.co.uk or at our gym locations where available.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership products only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts, unless otherwise specified with a £0 joining fee.
  7. Promotional offer must be claimed using the promotion code provided.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Boost Your Fitness This Spring

HIIT Battleropes
HIIT Battleropes

Get leaner, stronger and fitter at Xercise4Less Gyms

Use the opportunity of a new season and the lighter mornings and nights to push you closer to achieving your fitness goals. Also feel motivated by our latestpromotion to become a member at Xercise4Less Gyms. Pay only a fiver for your first month with £0 joining fee. Drop our latest promo code ‘5GYM’ into the checkout today to redeem.

Regardless of fitness aims, Xercise4Less Gyms have the equipment, facilities, group exercises classes and the supportive staff to help you achieve everything you want. Run towards your weight loss on our treadmills, build up muscles in the free weights zone and blitz your body fat in our motivating and fast-paced fitness classes.

Maximise our facilities to support your fitness journey and to push your gym workout routine to the next level.

Strengthening Exercises

Pay less this Spring

Now that we’re waving goodbye to the cold and dark winter nights, Spring will hopefully bring a bit more motivation and energy which will allow you to really focus on your health and wellbeing.

At Xercise4Less Gyms, we’re using the opportunity of the new season to offer all our new members an offer that they can’t resist. Become an Xercise4Less member and pay less. You’ll only pay £5 for your first month with £0 joining fee meaning you’ll save money this March and can start working towards your fitness goals instantly.

We offer members the choice of countless cardio machines, a free weights gym zone, several resistance machines and our unique combat zone including a full-size boxing ring and MMA ring. You’ll also have access to our facilities including spin studio, fitness studio and exclusive Ladies Only zones that allow our female members to work out in a smaller and more comfortable space.

Xercise4Less also deliver fun and functional group exercise classes if you’d prefer to workout with others and be motivated to smash your fitness goals by our expert instructors. Meet like-minded people with similar goals and build your social network as well as making great steps on your fitness journey.

Join Xercise4Less Gyms today

What are you waiting for? Become a member at Xercise4Less today. Pay only £5 for your first month. With no hidden fees, you’ve got no excuse to not kickstart your fitness. 

Join online today. You won’t regret it!

Build Fitness With Fun Group Exercise Classes

group fitness class

Class categories at Xercise4Less Gyms

group fitness class

Here at friendly, inclusive Xercise4Less Gyms we offer four main categories of fitness class to help you achieve your exercise targets and enjoy yourself in the process. The categories are split into; high energy, toning and conditioning, dance and health and wellbeing. These genres cater all your fitness needs and give you the opportunity to train with like-minded people who are working towards a similar goal. 

High Energy

Get your heart rate pumping and boost your fitness by joining our High Energy classes!  These classes are great for increasing your energy, reducing stress and making your body more efficient! From BODYATTACK™ to Boxercise™ and Step sessions, we have something for everyone! Or if you prefer something more challenging, join on of our HIIT style (High Intensity Interval Training) classes!

All our clubs offer Indoor Cycling classes. This is an amazing way to challenge your fitness using a stationary bike! So, if you want to get fitter and burn calories, these classes are for you!

Toning and Conditioning

Want to get more from your workouts in the gym? Our Toning and Conditioning classes will help to change the shape of our body by strengthening your muscles.

BODYPUMP™ is one of the most popular Group Fitness classes worldwide and we are pleased to offer this in most of our clubs! This high repetition workout will get you burning calories fast! We also run classes from Legs, Bums & Tums to Total Body Workout. We even run Core Conditioning and Abs Blast classes to turn your body into a fully functional machine!

Dance

Dance classes are a fantastic way to lose weight, have fun and improve stamina! From Zumba™ to SH’BAM™ and Dance Fitness, you can work out to your favourite tracks through a range of different styles!

Health and Wellbeing

Increase your energy and calm, whilst improving your strength and mobility with our Health and Wellbeing classes. From various Yoga styles to Pilates and BODYBALANCE™, we have something for you! If you are looking to calm you mind, whilst building your fitness, these classes are for you.

Head over to xercise4less.co.uk/classes to sign up for your chosen class at your local Xercise4Less gym!

Hip Abductor Workout Guide

Hip Abduction Machine
Hip Abduction Machine

Build a strong lower body at Xercise4Less

Following regular leg workouts and bum workouts will help you to build up a great deal of strength and muscle in your lower body which will benefit your other gym sessions and general life too.

If you want increase muscle mass in specific areas such as your glutes, make the most of the hip abductor machine in the resistance machine zone in your Xercise4Less gym. Some of our Ladies Only zones also have a hip abductor meaning that you can work on your lower body strength and start introducing weight training to your workout routine in a comfortable and inclusive space.  

Hip Abductor Machine

How to use the hip abductor effectively to grow your glutes

To make the most of the hip abductor at Xercise4Less Gyms, follow the workout guide to make sure that you’re hitting the right muscles and reaching your full potential in the gym. Firstly, what are you using the hip abductor for? It helps to strengthen and grow the gluteal muscles which are made up of 3 separate muscle groups. By building up stronger and bigger muscles, they will appear more prominent and toned.

When using the hip abductor, start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion. Once you’re comfortable, position your feet flat on the footrests. Now move the pin into your desired weight. To perform one rep, push your legs outwards as far as they go. Hold this position for a second and then return to your starting position. Repeat this process for 10 reps and 3 sets.

To use this machine to really target your glutes, push out far enough to feel it in your outer glutes and hips. This is what will help your lower body muscles really grow and increase the strength. Try to increase the weight whilst performing these sets just to push yourself and help you to get that little bit stronger. Form is always important when using weighted equipment in the gym. Start with a lower weight to perfect your form and then once you’ve built up more confidence, start to add more weight. Let’s build that peach!

The benefits of strong glutes

Having a strong lower body and strong glutes has lots of benefits. If your bum and legs are one of your problem areas, working on these muscles and toning these parts of your body will improve your body confidence which is really important for your mental health. Not forgetting how strong glutes will help you navigate daily life with more confidence and strength especially with tasks like heavy lifting at work.

This will mean that you’re able to perform more advanced exercises like barbell squats and lunges with ease as you’ve already built up strong enough muscles using the hip abductor machine in the resistance machines gym zone. If one of your main fitness goals is to build muscle, use the hip abductor during your leg workouts to help you increase strength and build up more confidence to start using the free weight gym zones more at Xercise4Less.

Barbell Weighted Plates

Join Xercise4Less Gyms today

What are you waiting for? We have something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you to smash your fitness goals.