Docksidefitnesspdf

Dockside Fitness is a personal and group exercise company

based in London Docklands. Our core belief is that looking and feeling fit is a side effect of being fit and attaining personal fitness is the key to looking good and longer life. Dockside Fitness will help you turn your desires into achievable goals and targets. An injury free progression is the key. Through application of cardio-vascular fitness, strength training and food planning techniques combined with a common sense guide to fitness will put you on the road to success.

Dockside Fitness ‘Seniors’ is dedicated to delivering you results…..literally! With our mobile training service, we can deliver the most convenient and effective workout right to your doorstep. Never worry about going to the gym, finding parking or getting on public transport again! Dockside Fitness provides a mobile gym full of the latest and greatest equipment with qualified trainers who truly understand you and what it will take to get you the results you want. Set up an appointment with our trainers, and we will deliver the gym to your premises in a space wherever you want to work out. It can be virtually anywhere that you are we will bring the gym to you. All you have to do is be ready to do a workout. We only require approximately a 6’ by 6’ area to set up in. Achieving your fitness goals has never been so easy and convenient. Dockside Fitness takes away the excuses and delivers you the results you want! They key to achieving good health in older age is not magic, it’s knowing what to do and what your body needs, and that’s where we come in. We will create a workout routine designed around you and no one else, while advising you on what to eat and what to avoid without turning your life upside down.

Our trainers Mark, Nixon and Fola have a wealth of experience behind them, having worked for top names such as Nike and Reebok and were even involved with some Olympic events with Dame Kelly Holmes. They bring all their knowledge of fitness, and Fola herself recently celebrated her 60th birthday (so you can see that your age is absolutely no excuse)! There is a wide range of classes available and each class lasts 45 minutes. All exercises can be adapted to suit your fitness, your range of mobility or any injuries. Mark, Fola and Nixon are always happy to advise on extra stretches to relieve an ache or

challenging exercises to progress your fitness further. This service is fully mobile and we come to you with a van full of equipment: including mats, weights, viprs, rowing machines and exercise bikes. The trainers are all very supportive and Fola particular has experience of working with her disabled mum’s fitness training and mum is 90!. We have fun but we do encourage pushing a bit harder each week and finding that your fitness improves continuously. PRICES 2-5 participants £90 per session 6-10 participants £120 per session 11-20 participants £150 per session Discounts are offered for block bookings of 5 or more sessions. YOUR FIRST TRIAL SESSION IS ABSOLUTELY FREE

Dockside Senior Fitness exercise classes are designed to help seniors and older adults maintain their cardiovascular health, strength and flexibility. Whether you’re a veteran gym member or a newcomer, we welcome you to come enjoy the benefits of working out in a group. The range and choice of Dockside Senior Fitness classes varies according to your needs. See the next page to see a selection of what we offer

EXERCISE TO MUSIC Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and resistance balls are offered for resistance. A chair is used for seated or standing support.

CARDIO CIRCUIT Increase your cardiovascular and muscular endurance in this standing circuit workout. Fitness and fun come together as you alternate non-impact aerobic choreography with upper-body strengthening exercises using hand-held weights, elastic tubing with handles and Swiss balls. Chairs are offered for support, incorporating stretching and relaxation exercises.

PILATES, YOGA AND STRETCH Designed for seniors and older adults, this popular class that leads you through a complete series of seated and standing poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation help promote stress reduction and mental clarity.

GENERAL FITNESS CLASSES Join a community of seniors and older adults for a total-body workout appropriate for any fitness level. These classes are designed to increase flexibility, joint stability, balance, coordination, agility, muscular strength and cardiovascular endurance. The workout combines aerobic, flexibility and resistance (strength) training with plenty of friendly fun.

ZUMBA Zumba, our invigorating, low-impact exercise classes. gives new meaning to the idea of a rejuvenating workout. Integrating the Zumba philosophy with traditional fitness disciplines, Zumba classes blend it all together into a workout that's cardio-conditioning, body-toning and most of all, exhilarating beyond belief.

STRENGTH AND POWER TRAINING Strength training builds up muscle with repetitive motion using weight or external resistance from body

weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster

speed to increase power and reaction times. Strength training helps prevent loss of bone mass, builds muscle,

and improves balance—both important in staying active and avoiding falls. Power training can improve your

speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip

or lose balance. Building strength and power will help you stay independent and make day-to-day activities

easier such as opening a jar, getting in and out of a car, and lifting objects.

POWERWALKING Walking is the best wonder drug for senior citizens. The National Service Framework (NSF) for Older People (NHS) suggests that regular aerobic activity such as walking has health benefits across the board for older people. The advantages of walking as exercise include alleviation of arthritis symptoms, less anxiety and depression and overall heart health, among other benefits.

Contact Dockside Fitness

07843 378 886

[email protected]

FOR YOUR FREE TRIAL SESSION. THIS OFFER IS FOR THE FIRST 10 ENQUIRIES