ACTIVE TEENS PROGRAMME · great for burning calories and for maintaining a healthy heart. Running,...
Transcript of ACTIVE TEENS PROGRAMME · great for burning calories and for maintaining a healthy heart. Running,...
www.boltonarena.com
Building an active healthy community
ACTIVE TEENSPROGRAMMELooking to get fitter? Wanting to increase muscle strength?
This 8-week programme for 16-19 year olds is catered for people of all abilities looking to lead a more active life.
FREEto all gymmembers
Welcome to the PROGRAMMEWelcome to the Bolton Arena ‘Active Teens’ programme. On this programme you will be guided through a series of different exercises delivered by a qualified fitness instructor.
Benefits of increasing your physical activity include boosting cardiovascular respiratory systems, improved mental health and wellbeing.
This fitness programme is part of our mission to build an active healthy community.
Your diet plays a key part in living a healthy life. Sleep, body fat, fitness and energy levels are just some beneficiaries of sustaining a healthy diet.
Take a look at our meal recommendations that replenish your body after a gruelling workout.
Blueberries, oats, banana and Greek
yoghurt
Avocado & egg on toast
Spinach protein pancakes
Ricotta tomato toast (ve)
Slow cooked salmon with chickpeas and
greens
Steak, pumpkin mash and corn salad
Chilli chicken stir fry
Lentil lasagne (ve)
Tuna salad
Chicken risotto
Gazpacho soup (ve)
Chickpea, mango and curried cauliflower
salad (ve)
NUTRITIONAL INFORMATION
HEALTH TIPS
BREAKFAST lunch DINNER
Benefits of drinking water that you may not be aware of include delivering oxygen throughout the body, improving skin health and cushioning the brain, spinal cord and other sensitive tissues.
Benefits of meal prepping include saving money, increasing portion control and reducing your temptation to eat poorly, as keeping a routine is a key component in healthy eating.
Post-workout, your body aims to repair its glycogen stores and regrow muscle proteins. Therefore, it is important to eat the right nutrients after exercise such as carbs and protein. This also enhances recovery.
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
ROLE MODELS
SERGIO AGuERO
GERAINT THOMAS, OBE
DINA ASHER-SMITH
DoB: 02/06/1988
DoB: 04/12/1995
DoB: 25/05/1986
Sport: Football
Sport: Athletics
Sport: Cycling
Career highlights:4x Premier League1x FA Cup1x Europa League
Career highlights:2x 200m European Championships Gold1x 200m World Championships Gold1x 100m European Championships Gold
Career highlights:1x Tour de France1x Commonwealth Games Road Race1x BBC Sports Personality of the Year
Sergio Agüero is one of the most prolific goal scorers in the Premier League, with 180 goals in 258 games. To reach these levels, he dedicates his life to the game and adjusts his diet to perform to his maximum. In recent years, he has completely cut out meat from his diet and has reaped the rewards in terms of fitness and productivity on the field.
Dina Asher-Smith has shot to fame over the last 2 years due to her sprinting performances in the world of Athletics. Nutrition is a vital part of sport and Asher-Smith’s diet is a key component to keeping her fitness levels high. A typical day starts with scrambled eggs with spinach and black coffee, before salmon, rice & vegetables for lunch.
11 years after his first Tour de France, Geraint Thomas finally won road cycling’s finest accolade in 2018. To reach these heights involved a lot of sacrifice and hard work. Thomas’ usual training consists of 35-37 hours per week over a 4 day block. Weight management is crucial to cycling, in particular the uphill part of races, so
This has also helped his game remain at a high level as he has now hit double figures for goals in each of his last 13 seasons. The combination of a strict diet and training regime proving key to performing at an elite level for so long.
For dinner, it’s chicken, salad and rice. To get the power required for winning World Titles, Dina often does weight-free training such as planks and stability work.
Thomas must remain disciplined. To do this this he remains highly focused, eats the right things at the right times and always trains hard. A combination of good diet, training and mental strength has allowed him to reach the heights he has.
EQUIPMENT BREAKDOWN
Abdominal crunch
Rower
Upright bike
Treadmill
Leg curl
LEG PRESS
Arm extension Stair climber
Vertical tractionChest press
Cross trainer
Arm curl Shoulder press
VarioLeg extension
Upper back
WEEK 1 WEEK 2
Studio Classes Cardiovascular Resistance weights
Studio Classes Cardiovascular Resistance weightsStudio classes are great for motivating you due to the presence of others as well as the fact they often work a wide range of muscles and improve your muscular and cardiovascular endurance.
Cardiovascular exercise is great for burning calories and for maintaining a healthy heart. Running, stair climbing and cycling are just some examples are cardiovascular training.
Strength training such as free weights and machine weights boost your muscle strength and also aids long-term weight loss. In addition to physical strength benefits, strength training also boost your immune system, reducing the risk cardiovascular disease and diabetes.
Circuits
Circuits
Body Pump
Body Pump
Core Session
Core Session
Cardio Blast
Cardio Blast
Treadmill
Treadmill
Upright Bike
Upright Bike
Cross Trainer
Cross Trainer
Climber
Climber
Rower
Rower
Vario
Vario
Chest Press
Chest Press
Shoulder Press
Shoulder Press
Vertical Traction
Vertical Traction
Bicep Curl
Bicep Curl
Leg Press
Leg Press
Tricep Extension
Tricep Extension
Leg Extension
Leg Extension
Abs
Abs
Leg Curl
Leg Curl
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WEEK 4WEEK 3Studio Classes Cardiovascular Resistance weightsStudio Classes Cardiovascular Resistance weights
CircuitsCircuits
Body PumpBody Pump
Core SessionCore Session
Cardio BlastCardio Blast
TreadmillTreadmill
Upright BikeUpright Bike
Cross TrainerCross Trainer
ClimberClimber
RowerRower
VarioVario
Chest PressChest Press
Shoulder PressShoulder Press
Vertical TractionVertical Traction
Bicep CurlBicep Curl
Leg PressLeg Press
Tricep ExtensionTricep Extension
Leg ExtensionLeg Extension
AbsAbs
Leg CurlLeg Curl
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WEEK 6WEEK 5Studio Classes Cardiovascular Resistance weightsStudio Classes Cardiovascular Resistance weights
CircuitsCircuits
Body PumpBody Pump
Core SessionCore Session
Cardio BlastCardio Blast
TreadmillTreadmill
Upright BikeUpright Bike
Cross TrainerCross Trainer
ClimberClimber
RowerRower
VarioVario
Chest PressChest Press
Shoulder PressShoulder Press
Vertical TractionVertical Traction
Bicep CurlBicep Curl
Leg PressLeg Press
Tricep ExtensionTricep Extension
Leg ExtensionLeg Extension
AbsAbs
Leg CurlLeg Curl
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WEEK 8WEEK 7Studio Classes Cardiovascular Resistance weightsStudio Classes Cardiovascular Resistance weights
CircuitsCircuits
Body PumpBody Pump
Core SessionCore Session
Cardio BlastCardio Blast
TreadmillTreadmill
Upright BikeUpright Bike
Cross TrainerCross Trainer
ClimberClimber
RowerRower
VarioVario
Chest PressChest Press
Shoulder PressShoulder Press
Vertical TractionVertical Traction
Bicep CurlBicep Curl
Leg PressLeg Press
Tricep ExtensionTricep Extension
Leg ExtensionLeg Extension
AbsAbs
Leg CurlLeg Curl
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FUTURE OPTIONS...
Facebook.com/BoltonArenaGym @BoltonArenaGym @BoltonArenaGym
Feeling healthier and stronger? Looking to continue your fitness journey? Take a look at these options:
For more information speak to our gym team.
A running club based in Horwich, who
cater for all ages and abilities, including junior and senior
sessions that meet every week.
Led by an experienced running
coach, take part in social running and other fun activities in our Community
Run Group.
Further your athletic training with Chorley
Athletic & Triathlon Club. The club welcomes any
new members of any ages and ability, and is
renowned for being a very friendly club.
www.boltonarena.com
Building an active healthy community