Release Stress and Work on Mental Health at the Gym

Woman using Cables, Bench, Weights
Woman using Cables, Bench, Weights

Focus on Your Mental Health at Xercise4Less

You may think that attending the gym is something that is helpful for your physical health and that it’s mainly for people who want to lose weights or build muscle but this isn’t always the case. Yes, Xercise4Less gyms are perfect for those things but we also encourage people to join us if they want to make a positive impact on their mental health.

We’re proud to provide our members with access to a wide range of equipment and facilities meaning that everyone is able to focus on their individual goals and unique health and fitness journey. Attending the gym regularly is also really positive to help with stress release and de-cluttering your mind; especially after a difficult and anxiety-filled few months.

Join a Friendly and Fun Fitness Community

When you join Xercise4Less, you become part of a community and a family. Every time you come to the gym, you have the option to surround yourself with likeminded people who will encourage you through your gym journey. This includes our members and staff.

A great thing that will allow you to work on your mental health and release stress is by attending our group exercise classes. From the moment you step into one of our classes, you’ll feel welcome and part of a community. Our motivational and encourage instructors will talk you through each movement to make sure you’re comfortable and reaching your potential. As you’re taking part in the class, you’ll be able to speak to and laugh along with your fellow members which will hopefully help you forget about your stresses and worries and most importantly, have fun.

Having fun with exercise is one of the best ways to release endorphins and improve your wellbeing. Once you release endorphins, your mindset will improve and you’ll be able to think clearer and bit more positively.

Focus on Your Individual Health Journey

If you’re the type of person who prefers working out alone, our gyms also offer you the opportunity to do exactly that. If you’re having a difficult day and find that you’re struggling with your mental health, exercise just could be the ‘drug’ that your body is calling out for.

Stick your headphones on and navigate your way around your local Xercise4Less gym and spend some time putting yourself first and making your health and fitness a top priority in your life. If you’re having a bad day, it might take you a while to get into your rhythm. As soon as you do though, your mind will stop thinking about the negative and you’ll soon be focusing on your workout and what piece of equipment you’ll be using next.

For stress release, we recommend sticking on some headphones or listening to our motivational tunes and heading to the free weight zone. There’s something quite liberating about picking up some dumbbells, swinging kettlebells or slamming medicine balls. Including some weight training in your workout routine may work wonders for your stress release and mental health. Cardio zones could also be really beneficial for your mental health too. Low intensity training such as long distance walks on the treadmills or long stationary bike rides will be great for your mental health. Whilst you’re doing this, you’ll be focusing on something else other than the difficult thoughts and feelings inside your head. The moment that you start exercising, you’ll be distracted and once those endorphins start working their way around your body, those worries and stresses that you entered your Xercise4Less gym with, will hopefully be a distant memory.

Focusing on Your Health and Fitness at Home

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Amazing Group Exercise Classes in Dedicated Spaces

Group Exercise for All at Xercise4Less

At Xercise4Less, we’re really proud of our diverse group exercise offering at all of our friendly gyms across the UK. Every day, week and month, we have a huge range of classes available to suit our inclusive fitness community. We have everything from High Energy Les Mills classes to Dance classes like Bokwa and Zumba. Whether you want to burn up to 700 calories in a single class and focus on fat burn or slow it down for a low intensity stretch and conditioning class, Xercise4Less gyms have something to suit you.

Better still; this isn’t going to change once we reopen after the Coronavirus pandemic. We plan on offering members all of our amazing classes but there will be some slight alternations to make sure that we’re able to keep our members and staff safe whilst at the gym.

Woman in Fitness Class with Barbell

Keeping Members Safe during Group Exercise

We know how much our members love our group exercise classes. They grow in popularity every single week and a lot of our favourites such as Indoor Cycling, Legs, Bums and Tums and Zumba are fully booked on a weekly basis too. That’s why we’re always going to keep offering these classes as we understand the importance these have to our members’ fitness journeys.

The facilities at Xercise4Less are all really spacious. By splitting our gyms into different zones, we’re able to provide our members with great spaces to workout. This includes our amazing Fitness Studios and Spin Studios which allow us to offer specific GX classes in large exercise spaces. This allows our members to complete their workouts in comfort so that they can focus on their individual fitness and performance without worrying about getting too close to other members.

Once we reopen after our Covid-19 closure, we’ll be ensuring that everyone has a comfortable exercise space throughout their GX class. Reducing our class numbers will mean that instructors can ensure that everyone has at least 2m space around them but ideally 3m so that everyone is comfortable. Our timetables will change slightly too. This is so that we can clean down our spacious fitness studios, spin studios and equipment before the next class takes place.

Online Fitness Classes to Cure Your Cravings

Have you been missing your favourite Xercise4Less classes during lockdown? Have you been struggling to get into some sort of regular fitness routine? We understand how hard it has been but that is why we’re now offering all Xercise4Less members exclusive access to over 140 Live Stream and On-Demand classes through our Fitness On-Demand platform.

Live Stream classes are real-time events where you follow our qualified instructors as they perform each movement in the group exercise class. Our On-Demand classes are pre-recorded classes, allowing you to take part at a time that suits you.  All of our classes are led by our amazing GX instructors who will motivate you throughout the session and push you closer to your fitness goals.

By signing up to the platform today, you’ll have instant access to classes such as HiiT, Yoga, Core, Circuits, Zumba, PiYo and lots of classes from the Les Mills programme. Did we mention that it’s free? Get yourself registered today to start making a really positive impact on your fitness. Group exercise is also amazing for your mental health, even at home, because for those 30-60 minutes, you’re part of an uplifting and motivating fitness community where everyone is working together to achieve their fitness goals.

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.

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!

First Camp | Your Guide to Fitness

First Camps Featured Image
First Camps Featured Image

Your guide to fitness at Xercise4Less Gyms

First Camps are designed to give you the best possible welcome to Xercise4Less Gyms. Whatever your fitness goals, the camps will get your fitness journey onto the best possible start to ensure that you’re maximising your gym workouts.

First Camps are designed to give you all the skills and knowledge you need to navigate your gym journey the best way to suit you. We will teach you all about nutrition, our facilities and classes, strength training, and how to create healthy fitness habits.

Spaces are totally FREE but limited – if you’re interested in joining, complete the form below or speak to a member of the team at your gym for more information.

Register for a First Camp today:

Get stronger and fitter with First Camps

When you book onto one of our First Camps, you can expect to be supported by Xercise4Less Gyms friendly and real staff and instructors along the way. They will also encourage you to achieve your fitness goals using our gyms.

Whether you are a new gym user or would like a general fitness refresher, as part of inclusive Xercise4Less Gyms First Camps you will have 2 group sessions a week over an 8-week programme where you will learn all about:

  • Our facilities and how they can be suited to you and your training
  • Overcoming common obstacles that Xercise4Less members face
  • Nutrition and strength training
  • Establishing healthy fitness habits

Our group sessions will bring you into the Xercise4Less Gyms community and give you all the skills you need to make your fitness journey a success and learn know to push yourself to the next level.

Fitness Group Class

Members of every fitness level can get involved

At Xercise4Less Gyms, we take pride in our inclusivity. First Camps have something for everyone so take advantage of the opportunity and get involved. If you have questions about the gym, want to learn how you can boost your fitness to the next level or have a genuine interest in exercise, this is perfect for you.

To strengthen your understanding of training and nutrition, we would highly recommend coming along to one of our First Camps. Camps are included in your gym membership meaning that as part of your great value Xercise4Less membership, you’ll get the knowledge you need to push your personal fitness to the place you want it to be for FREE.

Remember that spaces are limited, so sign up using the form sooner rather than later.

Join Xercise4Less today

Don’t put off your fitness goals any longer, join Xercise4Less Gyms today whether you’re ready to join a gym for the first time, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to know from our First Camps, plus have the support from our friendly staff, specialist gym zones including Ladies Only and group fitness classes including the famous Les Mills workouts.

Join Xercise4Less Gyms today and book yourself in for one of our motivational and inclusive First Camp group introductions straight away.