Your Story?
No Time to Workout?
“I just don’t have the time. Yes, love the dream of looking good and feeling fit and healthy, but, as a stressed mum with three kids and a part time job, my life is busy enough right now without adding hours and hours in a gym to my schedule.”
I’ve Tried Unsuccessfully to Workout at the Gym in the Past
"Anyway, I’ve tried the gym before and it was ok for a while but then then my motivation waned when I saw little results and none of the staff seemed interested.
As a last resort I tried a personal trainer. Unfortunately, that was a lot of pain with no gain plus financial strain."
So, I cancelled my membership. Sadly, the monthly fee is still going out of the bank account because I’m locked into a year’s contract. To be honest it feels like the only thing they are interested in is taking my money!
Our Solution
A 30 Minute complete Workout Program for Women that fits in with a busy lifestyle!
You are able to get fit, tone up and maybe lose some weight in only 30 minutes for a recommended 3 times a week.
How do we achieve this? We combine Strength Training with Cardio in a 30 minute workout. Who can’t spare 30 minutes!
In our workout, we combine Strength Training and Cardio by using hydraulic resistance machines that are arranged in a circuit giving you an efficient and effective workout which – only takes 30 minutes to complete. There are 3 main components: a warm up, core workout and a cool down.
30 Minute Circuit - More Detail on How it Works
Step 1 - Warm Up
The workout begins with a warm up to raise core body temperature for exercise. This is achieved on the first 3 machines you join.As the machines are arranged in a circuit, you can join at any point. So, even if we’re busy you can join at any free station. This saves time waiting for a machine to become free. and no one can hog a machine either. Additionally, as the workout is a circuit you can’t cheat either and skip a machine you don’t like!
Step 2 - Main Workout
The 12 hydraulic resistance machines in the circuit work every muscle group. This means that all the muscle groups are worked evenly – ensuring results and toning.
On each machine, you strength train for 30 seconds to overload the muscle and raise the heart rate. Every 30 seconds an automated recorded message will remind you to “change stations now”.
Next, you leave the machine and recover the muscles on a recovery board for 30 seconds to maintain the heart rate by continuing to move. Then, you go to the next machine working a different set of muscles and so on. It takes 2.5 times round the circuit to complete.
At all times a circuit coach is at hand in the middle of the circuit. They provide you with encouragement, motivation and the correction of technique when necessary.
Main Benefits of the Workout
Stretching Exercises - Step 3 of 30 Minute Workout giving you more results
Stretching after a workout increases the effectiveness of the workout by 19%. The purpose of stretching is to increase the flexibility of the joints. A flexible joint is one that can move through its full range of motion. An injured joint is going to have a restricted range of motion.
There are three kinds:
- Static - what we do at LFF after the workout. See diagram below. Here is a link to recommended stretch exercises from the NHS.
- Dynamic - a stretching exercise that involves muscle movement. We don't do this at LFF but anyone who is involved in dynamic sports such as tennis or football would do these before engaging.
- Ballistic - we don't do this and it can be dangerous without supervision.
Common Mistakes with Static Stretching.
- It's important to warm up before doing stretch exercises. Warming up and stretching are not the same! The purpose of a warmup is to increase the core temperature of the body to prepare for exercise. A static stretch lowers the bodies temperature.
- It should be slightly uncomfortable but NEVER painful! When you stretch, the muscle you are pulling against creates a small amount of micro-trauma. A painful stretch will lead to injury!
- Don't stretch longer than 60 seconds else you will injure the muscle. At LFF we stretch the muscle for 7 seconds and then increase the stretch for a further 7.
- Its important not to hold your breath! The goal of stretching is to get the muscle to relax not tighten. Holding your breath will tighten all the muscles in your body which may increase blood pressure!
- Don't focus on the same muscle! At LFF we have made it easy for you by 12 specific stretches for each muscle group. By stretching each muscle this will ensure good posture.
- Wrong stretch.
- Not stretching regularly! Don't skip! It only takes a couple of minutes and will help your workout be more effective by up to 19%!
