Tips and News

New to the gym - Keiser M5 Cross Trainers

The Keiser M5 cross trainers are very easy to change from high to low resistance excellent for interval training, and because they are nice and slim they take up less space enabling us to put more units in the gym for members to use.  The Keiser M5 Cross Trainer is stable enough to support more powerful users; also offering multiple adjustments, comfortable positioning and oversized foot pads for overall versatility.

Short for Time?

Find yourself rushing your training routine? For quick cardio training, after weights use the Concept 2 Rower and do 3 sets of 500 metres, with only 1 minute rest intervals. 


Recent tests have shown that doing 30-45 minutes cardio on an empty stomach is NOT as effective as doing cardio after consuming 20 grams of carbohydrates JUST PRIOR to your workout.

Your output (intensity of effort) will increase because of the carbohydrate intake - so you will actually burn more calories and easily do more than normal.

The 20g carbs example

NO Carbs             40 minutes = 300 calories burned

20G Carbs            40 minutes = 425 calories burned

An Extra  45 calories burned!

For a change from bikes or running try swimming intervals -

sprint length

slow length

sprint length

slow length etc.

  • We all watched the rowing, why not try and do 2000M (2K) in less than 10 minutes – the top man in the Olympics can do just under 6 minutes!
  • Add a weight, for example a back pack with 10k in it to start with, this is great on the Stair Climber or Treadmill.

Endurance Training

  • 2000M on the rower, 5k run on the treadmill, 10k cycle
  • This mimics a triathlon
  • In hot and humid weather please make sure you hydrate BEFORE, DURING and AFTER training!!!!
  • Don't hold on when using the StairMaster or walking on the running machine, this will make the exercise less effective which in turn will result in burning fewer calories.
  • Short and intense has more of an effect than long slow plods.
  • Rower - Try 3 x 500 meter sprints with one minute rest intervals. You can program the rower to do this.
  • Train progressively – do the same but in less time.
  • Stepmill – Program 30 seconds level 6 then 30 seconds level 12 for 10-15 minutes.
  • Running machine - walk on incline 6 (no holding on!) for 5 minutes, then change to incline level 1 and sprint for 2 minutes - do 3 cycles.

Terms and Conditions

Anyone wanting to take advantage must be over the age of 16 and be able to provide proof of age if asked.

Excludes the use of tanning beds.
Excludes Spinning Classes.

Only one free week trial per person.
This offer is not available to current or past members.
On redeeming your voucher you will be asked to complete a no obligation membership form.