The Fitness Factory Totnes - Classes
All-Body Conditioning (ABC)
Sometimes called “Body Pump” this is the key to our strength training pillar. Using the Reebok Deck as a platform which can be raised or lowered as a bench, an incline bench or a seat, we use light dumb-bells, variable-effort resistance tubing, body-bars, medicine balls, and the Reebok Rep-Set which has a 4-foot bar to which you can add weight stacks quickly and easily. Our music acts like a motivational metronome for the repetitions, and we take you through various movements with varied amounts of weight according to fitness and age and according to which muscle group is being stressed. Some of our instructors use Swiss Balls (sometimes called Fitballs) to add variations. After a few ABC classes you will feel better, look better and be well on the road to a substantial improvement in your strength and muscle tone.
Pilates
Pilates is an exercise technique for men and women of all ages. It involves slow, controlled, flowing movements, primarily strengthening the core muscles (sometimes called the 'powerhouse') that help to stabilise and support the spine. Pilates helps to realign the body and correct postural problems from top to bottom. Our classes bring mind and body together, focusing strongly on total concentration, balance, precision and breathing. The benefits (to name but a few) better posture, less incidence of back pain, greater joint mobility, greater strength and muscle tone, lowered stress levels, heightened concentration, and improved stamina. Come to give it a try: it is one of the fastest-growing forms of exercise in the UK, and our classes are very popular.
Body-Sculpt
Body Sculpt is designed to overload your strength system safely, gradually, and in a healthy way to develop real strength. Using somewhat heavier weights than we do in All-Body Conditioning (ABC) in Body-Sculpt we tend to reduce the number of repetitions in favour of more weight. This leads to a greater degree of muscle hypertrophy (increas in muscle mass), which has a series of proven benefits to your health: reduced risk of osteoporosis, reduced risk of type 2 diabetes, improved strength and improved resistance to injury, among others.
The Four Level Cycling Experience
We have the best bikes on the market – Tomahawks from Cytech (made in Germany.) Members are in complete control of their own effort levels, so all ages and abilities are catered for. Following the instructor prompts and using music as a metronome you can choose to pedal with very light resistance, or dial in as much as you want. Everyone works out optimally according to their fitness objectives.
Level 1 – Sensitive Cycling
The Sensitive Cycling coaching methodology allows for those who are new to exercise, injured, or out of condition, to return to the world of cardiovascular workouts gradually, gently, and safely. Optionally using special “comfort seats” (that are wider and more supportive,) and optionally using special handlebar adapters which sit you more upright on the bikes (if you suffer from a bad back), the music is soft, and we have heart rate monitors to see your heart-rate on the computer, ensuring in real time that you are riding at a comfortable safe level.
Level 2 – Easy Rider
As you become fitter Easy Rider offers a gentle alternative to increase the effort. We begin to stand on the pedals and to push against slightly greater resistance. Easy Rider is designed for beginners; the music is a little faster than Sensitive Cycling but we alternate periods of work with recovery breaks. You will find it harder than Sensitive Cycling but great fun, and achievable.
Level 3 – Boogie Bike
As our Easy Riders become stronger, Boogie Bike increases the effort. We use the same music mix as in Indoor Cycling Experience (Level 4) classes and perform the same moves, just less intensely. For example, where in ICE we might stand and climb for 6-7 minutes pedalling quite fast, in Boogie Bike the length of the climb is reduced, the speed may be lower and/or the resistance a bit softer. So come on down to boogie on our state-of-the-art cardio machines!
Level 4 - ICE (Indoor Cycling Experience)
This is the hardest in our cardiovascular training programme. Some of the intervals are quite challenging with very fast tempo and/or heavy resistance. We also perform longer climbs, up to 7-8min. However remember you always retain control and can choose to sit down for a break or to reduce the effort; just "Listen to Your Body" at all times and try not to over-do it. Join us for a good sweaty, funky ICE class!
Cycling -> ABC Combination Classes
This class lasts 90 minutes and combines Cycling with an All-Body-Conditioning class. We spend the first 45 minutes in Studio 1 on the bikes, then transfer to studio 2 for a 45-minute strength-training class. The ABC second half of the workout avoids too much leg exercises, since the quadriceps (thigh muscles) have been sufficiently stimulated in the Cycling first half. Combination classes are challenging, and should not be attempted by newcomers.
Fitball Conditioning
Fitball Conditioning aims to address each of the major muscle groups in your body, using a slightly different approach to the ABC class. The large beach-ball-like balls we use are burst-proof, professional Dura-Balls (also sometimes called Swiss-Balls or Fitballs) and will support your weight in any position. Training in an unstable environment, such as on the ball, engages the deep core stabilising muscles that play a vital role in preventing injury. The stabilisers are thus strengthened in a functional manner, ready to provide a stronger platform for the wide range of movements you need in daily life and in your sporting activities.
Step and Tone
Simple choreography, funky moves, this one does exactly what it says on the tin! We use the Reebok Deck to step through some 5 or six tracks, sometimes using dumbbells to tone the arms and shoulders as we step. The second half of this fun, challenging class, is on the floor with a mat, in order to tone the all-important mid-section: upper and lower abs, obliques and lower back.
Multi-Tone
Multi Tone is very popular with our members as it explores the subtleties of Posture, Alignment and Control. You will perform a wide range of movements at an easy pace, focusing on form and functionality.The instructor guides you through all the exercises slowly, carefully and accurately. MPower in not about sweat or exertion - it’s about control. You will learn to use your strength accurately: this is critical for minimising the risk of injury in the longer term.
Tai-Chi
We teach the Cheng-Man Ching system, which is over 3,000 years old and still practiced in China today. The system is a Yin/Yang, balanced system, combining the soft flowing movements of traditional Tai-Chi with internal relaxation and energy. Within the class we teach breathing exercises, Chinese Yoga, and gentle 'sticky hands' (a.k.a. 'pushing hands'). Over time practitioners develop internal calm alongside a steady improvement in personal health and fitness. These classes will suit all ages and all fitness levels.
Yoga
Yoga is the ages-old practice which focuses on a range of traditional moves (asanas) to affect both physical and mental aspects of your fitness. Yoga channels your inner energies to increase your serenity and improve your outlook. Yoga will also improve your flexibility, thereby decreasing the chances of a sport-related injury. Our instructors are some of the best in the country and will structure classes from total beginners to advanced practitioners: Yoga is a perfect counterpoint to your other exercise classes at The Fitness Factory.
