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HEALTHY HELPFUL HINTS
Below details the top ways to get the most out of your gym sessions
I see too many trainees on the leg press or Smith machine. Start incorporating exercises like one-legged squats, split squats, and lunges. In time, this will help your other lifts get even stronger, and your back is going to love you for it.
Organize Your Program in 4 to 12-week Blocks
Having your training program written out helps you stay disciplined. I'm not expecting you to write out every detail of your routine, but you will at least stick to a plan and you can adjust according to daily rest, stress, and other variables.
Start Foam Rolling
Foam rollers are the long foam cylinders that you see people … rolling on. This is a great way to warm up. Rolling will properly prime the muscle while helping to improve flexibility. Athletes have been using this tool for the last decade. To bodybuilders out there, I suggest you start using it. A body that moves better, in time, can lift more weight.
Jump Before Your Workouts
We did this simple movement as children but decided to stop doing it as adults. Jumping not only trains your core, but it activates the entire body, which will keep you healthy in the long run. Start conservatively, of course. Examples are box jump, lateral bounding, and one-legged box jump. Choose one, do a few reps on each side, and you'll feel the difference.
Throw a Medicine Ball
This takes a lot of the principles of jumping and applies them to your upper body. Your entire body works to hurl the medicine ball. Soccer throws, chest passes, wall slams, and med ball side throws are some great examples. A few reps before a workout will be enough; don't exceed two sets.
Carry Something Heavy
Grab two heavy dumbbells and walk around your gym floor. This will train the entire body while helping to fix imbalances. Combine the jumps, throws, and carries into a short circuit: two sets, five reps each, and you've built yourself a great warm-up.
Start Incorporating TRX to Enhance Your Workouts
Bodybuilders, throw some high-rep inverted rows into your routine. Work on some one-legged squats. The more athletic we are, the stronger we are, resulting in more hypertrophic gains.
Try Front Squats Instead of Back Squats
I don't know if I've met someone who can front squat more weight than they can back squat. The front squat helps develop range of motion in the thoracic spine and will dramatically help increase core strength. It's just a safer movement. Work on that front squat for a while. In a few months, your back squat will go through the roof.
Change Your Grips
Someone might bench press with his or her ring finger always on the same spot on the Olympic bar. By switching up your grip for several weeks, you might seem weaker out of the gate, but your strength will improve, and your max bench press at your original grip will eventually increase.
Incorporate Hanging Leg Raises Once per Week
For beginners, pull your knees to your chest. For people who are more advanced at abdominal training, keep your legs straight and bring your feet up to the bar. Keep steady!
More Upper-body Pulling Movements
We all love to bench press way too much. It is fun, but with all this benching comes tight pecs and tight shoulders. Add more pulling to help improve posture and functionality. And, lo and behold, it will help strengthen your push movements!
Walk with a Weighted Vest on an Incline
Weighted vest walking helps you burn off some excess calories and acts as a form of active recovery. By keeping your heart rate within a range of 120-140 beats per minute, you will aid the body in recovering from its prior extreme workout.
Train Your Weak Points First
You are only as strong as your weakest links. If you are a bodybuilder and need to bring out your upper chest, then begin with incline pressing. If you train lower body and your pistol squat is weak, then guess what movement you should begin with?
Even if it's an exercise you know you need to incorporate but dislike doing, start with it when you're fresh.
Add Metabolic Training to the End of Your Workouts
Quick, high-intensity interval training (HIIT) techniques can last anywhere from 5 to 15 minutes. What an incredible way to burn body fat while not overtaxing your nervous system! Utilizing HIIT techniques will prevent you from overtraining. Even if you don't incorporate all of them all at once, be open-minded and add one per month. These tips will take you a long way toward a better body. I promise you.
Would you like to break the workout plateaus, meet new people and participate in workouts designed by our instructors catering to the varying needs of our members then fitness classes are perfect for you.
We offer various different options which are detailed below with additional benefits including an instructor who ensures perfect form, challenged to push yourself to the next level, improvements in total body strength.
A core strengthening class designed to improve range of motion, strength, stability, coordination and balance. Swiss Ball provides an excellent workout which will result in a stronger core, improved posture and better body alignment.
This is a bodyweight exercise class that develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user's body weight to complete 100s of exercises.
A shallow water medium intensity workout, using water and equipment for resistance, toning muscles, and increasing endurance and flexibility. This is a full body workout; a combination of cardiorespiratory, muscle conditioning and interval training.
Is a ball-shaped weight with a U-shaped handle. Kettlebell exercises are whole-body exercises requiring full body integration and core stabilization.
A circuit-based class set up in the functional training area on the gym floor. We use a wide range of equipment including battle ropes, TRX straps, medicine balls, sleighs and landmines.
This is a barbell workout for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, Body Pump gives you a total body workout.
This class is a great cardiovascular workout. Pedal through hill climbs, sprints, and many other challenging drills and exercises on a stationary bike.
This is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout
In a circuits class, the studio is set up with various exercise stations. You will move around each station whilst working out different muscle groups. You'll work hard and test both your cardio and strength for an all-round challenge.
A short and sharp class focusing on strengthening and toning your stomach muscles. The class is short enough to fit in the busiest of schedules. Abs, Core & Flex. A fantastic mix of core strength, flexibility and abdominal conditioning.
This 45-minute workout consists of three 15-minute sections varying from functional movements, weight training, cardio, boxing, spinning, TRX and Kettlebells to name a few.
Beyond Beginner. Each class will work to balance all muscle groups' strength and flexibility, with an emphasis on challenging the core muscles with each movement. ... Pilates mat is a challenging yet safe method to sculpt your body and to feel increased agility in your everyday movements
Fit 2 Box
Fit 2 Box is a cardiovascular workout with classes lasting from 45 mins to one hour. It is based on the training used for boxing so it includes skipping, boxing drills, footwork and abdominal workouts all focusing on fitness and toning.
Complete the Body 360 Circuit Training by finishing our stations combining cardiovascular and strengthening exercises in a full body workout in just 45 minutes.
Suitable for all levels. Hatha is a potent alignment-oriented practice that emphasizes the forms and actions within yoga postures. ... This class is based on physical postures (asanas), deep breathing, mindfulness and listening to the body.
Challenging workout based on cardiovascular capacity along with strength and conditioning. A large array of equipment is used in our functional training area as well as cardio equipment. An excellent class for all to try.
"Oh no I don't want to get huge muscles" this is something I hear allot when introducing resistance training to people's exercise programmes. But it can be quite difficult to put on this type of muscle, and lots of dedication needs to be given to get there. Coupled with regular training a proper diet and the right kind of training it is possible to build muscle but introducing resistance training can have some fantastic health benefits especially for women. Osteoporosis or brittle (a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D) bones is a condition that women get later in life, and resistance training has been proven to build bone density and reduce the symptoms.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. The Australian physical activity and sedentary behaviour guidelines recommend that adults do muscle-strengthening activities on at least two days each week.
You should vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
• exercises undertaken
• intensity (weights used)
• the frequency of sessions
• rest between sets.
If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.
Resistance training can be used to build, sculpt or maintain muscle depending on the number of reps amount of sets and body parts in a session you can tailor a weights session to give you a great workout. Resistance training has also been proven to improve your aerobic fitness as well, pushing out 10 -12 reps of chest press and gauging the weight correctly, so the last couple of reps are tough to get out will call on not just the local muscles to work but also the heart and lungs too!
At the Johnstown estate leisure club, we offer programmes and fitness testing to provide all our members with a challenging fitness programme all free of charge. So get in and get started on your new resistance programmes it's for everyone.
A hot topic at the moment is water and water meters but do we drink enough of the stuff and if not, what are the effects on our performance both physically and mentally???
In recent years all the large sporting organisations have focused closely on their athletes being properly hydrated. Much of the focus is targeted at the last 15mins of a match performance, making the correct decision and not being hit by fatigue due to dehydration! Not drinking enough water before a morning run, forgetting the dreaded water bottle, and sweating profusely are sure-fire ways to put us on a path to dehydration doom.Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Look to sip 7 to 10 ounces of fluid every 10 to 20 minutes during your exercise. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy.
When we sweat, we lose electrolytes, which are minerals found in the blood that helps to regulate (among other things) the amount of water in the body. Research suggests, drinks such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While ordinary workouts may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. If you're not into sports drinks and want a more natural alternative use water-enhancing electrolyte tablets or coconut water.
However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water, so watch out for this!
Points to watch out for and see if you’re getting dehydrated:
1) A key thing to look out for is if your weight. Weigh yourself before and after training and if you record more than a 3% weight loss you could be suffering from dehydration due to excessive fluid loss.
2) If your urine is a dark yellow your dehydrated!
3) If you feel dizzy, take a break and sip your H20.
4) Fluids also help with muscle cramp to take the lactic acid build up away!