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.

Benefits of Combat Training in the Gym

MMA Cage Workout
MMA Cage Workout

Get stronger and fitter in the combat zone

We provide all members with access to our great quality combat facilities so that regardless of ability and fitness level, have a go and work on improving your fitness and general health.

Our full-size boxing ring will rival any boxing gym and the Mixed Martial Arts cage presents a unique opportunity to strengthen your body. Training in the combat gym zone will not only help you to strengthen muscles but also help you to lose weight and burn body fat.

Work on weight loss and fat burn

Wanting to lose weight fast? Try a workout using the combat gym zones at Xercise4Less gyms. By including boxing and Mixed Martial Arts into your workout programme, you’ll be taking on a serious fitness challenge and push your heart rate to its peak meaning that you’ll burn a large amount of calories in a short period of time. Burning excess calories will help you to lose weight quick and leave you feeling a lot more body confident.

It doesn’t matter if you have no combat-style training, we encourage all of our members to give it a go and try something new. Using the boxing equipment is a real physical challenge but definitely one that you won’t regret because after your workout you’ll feel happier, much more energised and relaxed.

Combat training is an intense full body workout that will improve your strength. Sparring in the ring will use muscles in your arms, legs and core. Boxing bag workouts can be as challenging as you like but are guaranteed to work multiple muscle groups at one time. Try a couple of punches and then some short sprints, or even 10 punches and 10 burpees, and just repeating this process. This mixture of cardio and strength training will you lose weight and burn excess body fat in shorter period of time.

Boxing Bag Workout

Improve your mental health strength

Another amazing benefit of combat workout such as using the punching bags or having a spar in the MMA cage is that it will do wonders for your mental health. Think about your really bad days, when you’re stressed and feel stretched and overworked. Imagine that you were able to let all of this out on the boxing bags or by shadowing boxing in the ring.

Everyone should be working on their mental health regardless of their physical ability. This is where the combat gym zones step in. They provide you with enough space to workout for however long you like to become mentally stronger. By releasing your stresses from a long day at work on the combat gym zones in our gyms, you’ll feel happier and much more relaxed in every day life which is something that we all need a bit more of.

Not forgetting about endorphins. Endorphins are what your body produce during exercise so that once you finish your workout you’re left feeling much more relaxed and happy. You may initially find the combat zone intimidating but when you think about the after effect, it’s worth giving it a go!

Benefits of MMA training - combat

Join Xercise4Less Gyms today

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experience gym goer because our quality cardio equipment, free weights, resistance machines and combat gym zones can help you to lose weight. Our members also find everything that they need to reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes such as Les Mills, spin and legs, bums and tums.

Mixed Martial Arts Cage Workout Guide

MMA Cage Workout Guide - Main
MMA Cage Workout Guide - Main

Boost your physical condition with MMA

Want to improve your fitness through combat? Xercise4Less gyms feature a dedicated combat zone with a boxing ring and MMA cage. Combat training is one of the most intense workouts, designed to work every part of your body. Kick, punch and grapple to build up your legs, arms and core.

Giving your body a full workout will help to blast the calories, shed fat and improve your cardiovascular fitness to really get your heart pumping. Whether you are new to fitness, or a seasoned pro, MMA training caters for all needs and there is no limit on how hard you can push yourself through MMA fitness.

Improve strength with explosive exercise

Step into the MMA cage at your local Xercise4Less Gyms to build-up your strength. Give your body a complete workout and focus your attention on all the key muscle groups. Combining the explosive power of boxing and kickboxing with the enduring strength needed for grappling make MMA training a key component for building your functional strength.

Clear your head in the cage

Due to the intense nature of combat training, and specifically MMA training, you will need to implement all your focus into your exercise, giving you the full physical and mental benefits of this type of workout. For most people, combat training is stepping out of their comfort zone, which can be very challenging, but it can also be a great way to boost your self-esteem and confidence.

Regular exercise is a sure-fire way to release endorphins and reduce stress. Practicing an activity such as MMA on a regular basis is not only beneficial to your physical health, but for your mental health and wellbeing, too.

Build your social circle through sparring

Whilst you can shadow a lot of MMA exercises, it is not the same as having a sparring partner or if you like, an opponent. Get one of your friends to join you in the octagon and don a pair of pads for you to kick and punch, working those muscle groups and improving your fitness. As well as delivering obvious physical benefits, MMA training can be a fun way of getting to meet new people in the gym. You can easily rotate the exercises between yourself and your partner, think of it as a rest break, ready to push yourself to the limit the next time you’re up!

If you feel comfortable enough to try contact exercises with your sparring partner, then grapple exercises are as effective as any for burning calories and giving you the physical workout you are craving.

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 increase muscle, we have the equipment and facilities you need to achieve your goals.

Boxing Ring Workout Guide

Boxing Ring Workout Guide - Hand-Eye Coordination
Boxing Ring Workout Guide - Main

Enhance your fitness in the ring

Step into the ring to enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Boxing Ring Workout Guide - Kicking

Reduce stress with high-intensity training

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

Improve hand-eye coordination through sparring

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Ring Workout Guide - Hand-Eye Coordination

Build strength with combinations

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Ring Workout Guide - Combo

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 increase muscle, we have the equipment and facilities you need to achieve your goals.

Punchbag Workout Guide

Punchbag Workout Guide - Hits
Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

Build your cardio and physical fitness through the punchbag. Put on a pair of boxing gloves and repeatedly hammer away at the punch bag. This will provide you with a high-intensity workout, burning the calories and blasting belly fat in order to help you to achieve your fitness goals. You can incorporate several techniques when using the punchbag, ensuring you give your body a testing workout.

Aside from the physical benefits, the punchbag also offers benefits to your hand-eye coordination by forcing you to focus on a specific target, honing in on certain spots of the punchbag for optimum results.

Punchbag Workout Guide - Hits

Improve your aerobic fitness

Boost your aerobic fitness by hitting the focused target. The simple act of moving around a target means you are constantly changing body positions and challenges the cardio respiratory system. Throwing punches for at least two minutes at a high level of intensity provides a great workout. As well as improving your aerobic fitness, you can boost your core stability and coordination. This is done by remaining on your toes, transferring your body weight from foot to foot as you strike the selected target. Once you are in full flow, your core will develop and throwing a combination of punches helps your coordination, so you are in total control of what you are doing. Furthermore, the coordination and balance mean that your posture remains correct and provides support to your body, preventing you from falling when you make sudden movements.

Increase power, strength and endurance

Your power will also benefit from a punchbag workout as you are focusing on as many muscles as you can throughout the exercise. The main muscles that are used are; arms, shoulder, chest, back and waist to help generate power through your upper body. When performing punches such as upper cuts and hooks, you make full use of your back and arms whilst straight jabs give the chest and shoulders attention.

The main perception of boxing is all about power and strength. However, your stamina and endurance will dramatically improve with such a high-intensity workout. You can even add this to a HIIT workout, making sure you get your full session of cardio in, as well as building up your muscle mass. You can also blast that belly fat and lose weight through the punchbag. As the core elements of the exercise are based around aerobic fitness, you will rapidly burn calories as you encounter resistance from the punchbag as you hit it, causing your muscles to become firm and toned. With this comes a reduction in body fat percentage, adding a whole host of health benefits such as reducing the risk of diabetes, heart conditions and high cholesterol.

Punchbag Workout Guide - Stock

Punch away your problems

Boxing and combat exercises offer assistance to your mental health as well as your physical wellbeing. Constantly hitting a heavy bag will help to build your confidence and self-esteem, as well as developing new-found techniques. As you continue to pound the punchbag, all the negative stress from the body will quickly evaporate as your mind is totally focused on the task at hand. You have no time to think about other things as you are participating in a physically exhausting, aggressive exercise. It also allows the body to release endorphins, improving the mood and counter the feeling of depression or aches and pains which are the result of exercise.

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.

The Benefits Of Mixed Martial Arts Training

Benefits of MMA training - combat
Benefits of MMA training - main

The physical benefits of MMA fitness

Want to improve your fitness through combat? Xercise4Less gyms feature a dedicated combat zone with a boxing ring and MMA cage. Combat training is one of the most intense workouts, designed to work every part of your body. Kick, punch and grapple to build up your legs, arms and core.

Giving your body a full workout will help to blast the calories, shed fat and improve your cardiovascular fitness to really get your heart pumping. Whether you are new to fitness, or a seasoned pro, MMA training caters for all needs and there is no limit on how hard you can push yourself through MMA fitness.

Benefits of MMA training - kicks

Improve your strength in the Xercise4Less combat zone

Step into the MMA cage at your local Xercise4Less Gyms to build-up your strength. Give your body a complete workout and focus your attention on all the key muscle groups. Combining the explosive power of boxing and kickboxing with the enduring strength needed for grappling make MMA training a key component for building your functional strength.

Benefits of MMA training - sparring

Clear your head with MMA fitness

Due to the intense nature of combat training, and specifically MMA training, you will need to implement all your focus into your exercise, giving you the full physical and mental benefits of this type of workout. For most people, combat training is stepping out of their comfort zone, which can be very challenging, but it can also be a great way to boost your self-esteem and confidence.

Regular exercise is a sure-fire way to release endorphins and reduce stress. Practicing an activity such as MMA on a regular basis is not only beneficial to your physical health, but for your mental health and wellbeing, too.

Build your social network through combat training

Whilst you can shadow a lot of MMA exercises, it is not the same as having a sparring partner or if you like, an opponent. Get one of your friends to join you in the octagon and don a pair of pads for you to kick and punch, working those muscle groups and improving your fitness. As well as delivering obvious physical benefits, MMA training can be a fun way of getting to meet new people in the gym. You can easily rotate the exercises between yourself and your partner, think of it as a rest break, ready to push yourself to the limit the next time you’re up!

If you feel comfortable enough to try contact exercises with your sparring partner, then grapple exercises are as effective as any for burning calories and giving you the physical workout you are craving.

Benefits of MMA training - combat

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 increase muscle, we have the equipment and facilities you need to achieve your goals.

Fight The Calories With Our Dedicated Combat Training Zone

Combat Training - Main
Combat Training - Main

Build your fitness with a combat workout

Pick up the intensity and give yourself a combat workout to smash your fitness targets with Xercise4Less Gyms. Put on the boxing gloves or make your way into the MMA cage to improve your cardiovascular fitness and burn calories.

Combat sports offer a fantastic way to get fit, engage with friends and develop your self-confidence through real fitness. Combat exercises will get your heart going with periods of high-intensity exercises, building up your fitness and endurance in the process.

Try different combat exercises at Xercise4Less Gyms

Here at Xercise4Less Gyms we provide you with the facilities to enhance your fitness, and the combat zone is no different. Come with a friend for sparring sessions, or train on your own with the punch bag. Whether you have had a busy day at work, want to get your heart pumping or just want to de-stress from day-to-day life, get involved at one of our friendly, inclusive gyms.

In addition to solo workouts, we offer a range of body combat fitness classes to supplement your training. Classes such as BODYCOMBAT are ideal to get your pulse raising and keep you motivated throughout your session. BODYCOMBAT is totally non-contact, which is perfect for those not comfortable with direct sparring.

Combat Training - Boxing Ring

The benefits of combat training

Combat is a great way to rapidly improve your fitness, as it helps to bolster your heart and lung function as well as benefitting your posture, core strength and stability. A rigorous workout, combat exercises such as boxing and MMA maximise your calorie burn, both during and after your workout. Not only does combat training boost your cardiovascular fitness, it is also a great source of muscle toning and developing your bones and ligaments. This also helps to give you better muscular endurance, meaning you can perform physical activities for longer whilst offering resistance to fatigue or trauma.

Boxing Fit - Action Shot

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 increase muscle, we have the equipment and facilities you need to achieve your goals.