The Health Benefits of Playing Squash

Squash at Source health and fitness

Squash is a fantastic sport for fitness. One of the great benefits of squash is that it’s easy toget started, is suitable for all ages and it’s relatively inexpensive.

Due to the popularity of the sport most people will know someone that plays and this is a great way to pick up the basics. Then, once you have grasped the essentials, a few lessons could be invaluable.

Playing squash can have a number of positive health and fitness benefits. Here are some of the key fitness benefits of playing squash:

• Improved aerobic fitness, with more oxygen circulated around the body to better muscular endurance.
• Burns off calories with energy being supplied to the muscles and not forming fat.
• Boosts flexibility and sprint speed, due to the fast-paced nature of squash.
• Improves hand-eye co-ordination with concentration required for serving.
• Develops the strength and power of muscles, notably leg and arm muscles.
• Furthers concentration and mental strength, with matches often lasting for some time.

Boosts a player′s cardiovascular fitness (the heart and lungs), allowing more oxygen to be pumped around the body and help energise muscles.

If you are interested in playing squash why not give us a call on 021 4505128 for more information.

Teen Fitness at Source!

According to Get Ireland Active all children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Including muscle-strengthening, flexibility and bone-strengthening exercises 3 times a week.

We know that maintaining a healthy lifestyle can be tricky for teenagers. It takes time and effort, but one thing is for sure, you won’t regret dedicating just an hour a day to exercise!

And here’s why…

Working out at a gym is fun and energizing, and fitness classes are a great way to meet new people and stay motivated.

Sessions of moderately intense activities, such as brisk walking or light jogging for 60 minutes are a great way to raise your heart rate and get the blood flowing. But, of course, greater amounts of physical activity within a 60 minute period can be even more beneficial. (But remember it’s important to have a good balance because you don’t want to overdo it!)

At Source we have a range of fitness classes for teens that provide the opportunity to work out, improve your physical fitness and have fun while doing it, all with the help of our fully qualified and friendly instructors!

There are numerous benefits for teens taking part in physical activity:

• Helps build and maintain healthy bones, muscles, and joints.
• Helps control weight, build lean muscle, and reduce fat.
• Improve flexibility and reduce the risk of injury.
• Creates a positive attitude as endorphins are released, which make you feel happy and energized.
• Helps improve athletic performance and builds strength and stamina.

So if you are a teen serious about training, enjoying a healthy lifestyle and having fun give us a call on 021 4505128 and let us help you achieve your goals this summer.

And remember a one hour work out is just 4% of your day so come on, get moving 🙂

 

‘Fun, Fitness and Friends’- Yeehaw! The Benefits of Line Dancing

Want to get fit, make new friends and have lots of fun doing it? Line dancing could be just the thing for you!

Line Dancing isn’t simply a form of dance, and it isn’t simply just a way to get some exercise. It is a way to improve your overall well- being and outlook, be more active, socialise and develop new creative skills. Many who start out taking a few classes soon find that they love the music, love the physical work out and make some great friends along the way. 

The Health Benefits:

Dancing has been proven to improve your cardiovascular fitness, boost your brainpower, improve your mood, and contribute to your body’s overall well-being.

According to a study in Circulation: Heart Failure people with cardiac conditions who danced for just 20 minutes three times a week saw their heart health improve significantly more than those who stuck to traditional cardio workouts. 

Possibly the best part about dancing is that it also benefits your mind. Following dance steps gives your memory, coordination, and focus areas an intense workout, which is hugely important because an active brain, is a healthy and happy brain 🙂

We are holding a FREE LINE DANCING CLASS here at Source Health and Fitness with our expert instructor Helen Conroy from Line Dance Ireland on Thursday April 3rd 2014 from 9.45am to 10.45. Come along and give it a try, you’ll be happy you did!

Contact us on 021 4505128 or email us at info@sourcehealthandfitness.com to book your spot.

---

 

 10 Reasons to Participate in Line Dancing Class:

1.              Line Dancing keeps your body and the brain active, vital for people of every age.
2.              Line Dancing offers a unique way to improve strength and flexibility.
3.              Starting a fun new hobby can help you meet new people and make friends with people who have similar interests.
4.              Line Dancing improving your posture and balance
5.              Taking part in a Line Dancing class can help to reduce stress levels.
6.              Line Dancing can offer insight into other cultures, either through the dance style itself or meeting new people.
7.              Participating in Line Dancing class can help increase your self esteem and confidence through mastering new skills.
8.              Line Dancing offers a creative outlet for people to express their personalities in a safe environment.
9.              Dance is a fun way open up new possibilities, keep healthy and enjoy yourself.
10.              You’ll be ready when Garth Brooks comes to town! 🙂

Spinning Classes in Cork & the Benefits?

Spinning classes are without a doubt one of the most popular classes here at Source Health & Fitness, with classes on 7 days a week, (Beginners to Advanced Classes) Members know when entering a class that they are going to get a great workout, and that their training will be done and dusted in an hour. We also do Ab classes straight after Spinning for 15mins, so you also get to work your core for a complete workout! So if you are looking to change your training this winter and would like to vary your cardio workouts then we would highly recommend going to one of our spinning classes. Spinning will help you shed any excess pounds in a matter of weeks as it’s one of the purest forms of interval training. Regular spinners become lean and fit very quickly, along with a balanced diet. Make sure you bring a towel and plenty of water!

What exactly is spinning? Well it is a form of exercise focusing on endurance, strength, intervals, sprints, hill climbs, high intensity and then recovery. It involves using a special stationary exercise bike that has a weighted flywheel, basically gears that you adjust when the instructor tell you.

The reason it is so effective is that it pushes you to your limits and then you have a recovery period before you push it again, although it is up to you how tough you make your workout! You work with the music and before you know it, the 60 minutes are over. There is loads of variation and it is high intensity interval training, something that is hard to achieve by yourself or without the class environment.

You workout with the music and you vary the intensity by altering the resistance on the bike. If you are new to Spinning we have beginner classes on Wednesday morning at 10am and Thursday evening at 6pm.  Classes are Open to both members and non members!

Here are some of the benefits to help convince you:

Burn Calories

A spinning workout of 60 minutes may allow you to burn around 600-700 calories, which is a huge amount when compared to other types of workout. However, the amount of calories you burn will depend on the intensity of the workout. You can adjust your bike according to the intensity you desire.

Build Muscle Tone

The spinning workout may help you build some muscle tone. The workout will focus on the core muscles, as well as the buttocks and thighs. You can increase and decrease the tension of the bike; this is similar to riding up and down a hill. While you pedal, you will work your thighs and calves. If you maintain the correct position on the bike, you will also work on your abdominal muscles. When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension, you will work your muscles.

Increased Cardio Endurance

You will build increased cardio endurance with Spinning. This is beneficial, especially if you feel weaker and start panting even after an insignificant effort, such as climbing a flight of stairs.

Low Impact Exercise

A spinning workout is a low impact exercise. This means that it won’t put pressure on knees and joints, as other aerobic or running exercises do. The workout is also recommended for people that suffer from arthritis.

Relieve Stress

Any type of exercise is known to relieve stress. However, a spinning class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class where you can meet people and socialize.

Spinning classes are held by an instructor that will motivate you throughout the workout. In addition, there is music, which makes the classes more entertaining.

Reduced Risks of Injury

While running and jogging may present a high risk of injury, a spinning class is less likely to cause any injuries. However, it’s recommended to stretch prior to the class, so that you don’t pull any muscles.

Adjustable Resistance

The Spinning bike has adjustable resistance, which you can change during the class. Your instructor will indicate when to change your resistance, or you can adjust it according to your abilities and fitness goals.

Can Be Done Year Round

Unlike other types of activities such as jogging, which can be unpleasant when performed during the cold months, a spinning class can be performed at any time during the year.

Overall, as well as being a great workout, it is fun too!! With Spinning Classes on 7 days a week you have no excuse to try a class this week!! See times below:

Monday:

10.00am-11.00am with Caroline

6.00pm-7.00pm with Alan

Tuesday:

6.00pm-7.00pm with Graham

Wednesday:

6.45am-7.45am with Liam

10.00am-10.45am with Liam (Beginners)

6.00pm-7.00pm with Alan

Thursday:

10.00am-11.00am with Jackie

6.00pm-7.00pm with Liam (Beginners)

Friday:

6.45am-7.45am with Caroline

Saturday:

10.30am-11.30am with Alan

Sunday:

10.30am-11.30am with Paul

(15 mins of abs after each class except for the early morning classes at 6.45am)

Classes available to both members and Non members, to book your class please contact reception on 0214505128.

€2 for members & €10 for non members or purchase a book of 10 classes for €80 or 6 classes for €50

www.sourcehealthandfitness.com

info@sourcehealthandfitness.com

 

 

 

 

 

Pilates in Cork at Source Health & Fitness… Why Pilates?

Pilates can benefit everyone, whether you are a beginner to exercise or an athlete! Many people perceive Pilates to be just a method of  ‘core conditioning’ but you are actually working every muscle in the body through a system of strengthening and stretching exercises using the core for balance while exercising. It is important to work all muscle groups as opposed to just focusing on one, this helps prevent injury by preventing muscle imbalance. Pilates is concerned with proper breathing, concentration, relaxation, posture and body awareness, support for the spine and joints of the body and working toward correct muscle balance and tone. Pilates treats the body as an integrated whole so eliminates this possibility, thereby reducing the risks of injury.

Pilates Courses are open to both members and non members and run at Source Health & Fitness at the following times:

Time                                      Class                                            Instructor

Monday 9.15- 10am             Beginners Stott Pilates                Alan Power

Monday 10-11.00 am           Improvers Stott Pilates               Alan Power

Thursday 7-8pm                  Matwork Open Level Pilates      Jackie Kelly

Alan Power teaches Stott Pilates here at Source Health & Fitness– Stott Pilates is a world renowned approach to Pilates respected by doctors, physiotherapists, osteopaths and health & movement specialists worldwide.

Jackie Kelly teaches Matwork Pilates here at Source Health & Fitness. Jackie has an advanced diploma in Pilates Matwork and has over 10 years experience in the fitness industry. She trained in Pilates with the National Training Centre and it is the highest level qualification available in the areas of matbased Pilates in Ireland. Pilates mat work is a series of exercises that are done on the floor without Pilates machines. The attention to the flow of movement and to the core muscles is the same as when you do Pilates on the machines, and mat work is a challenging workout in its own right. This is the traditional form of Pilates developed by Joseph Pilates and is adapted to suit individuals in the class.

Please contact reception on 0214505128 for information on start date of the next course

The Benefits of Pilates are as follows:

1. Shaping up and losing weight. Pilates will help you lose weight significantly by building lean muscle tone on your body that has a high metabolism. Muscle burns calories faster than if it was not on your body, thereby helping you to strip away fat faster, and keep it off. Pilates will give you attractive, lean muscle tone and a more streamlined shape.
2. Toning for all the muscles of the body – including stomach, hips, lower back and buttocks, all of which are the ‘powerhouse’ of the body that are key to good posture and proper muscle usage. This makes even the most difficult daily tasks seem effortless.
3. Core conditioning – better understanding and use of the pelvic floor muscles and deep abdominals which support the spine, as well as the support muscles for all the joints.
4. Pilates aids recovery from injury and injury prevention.
5. Benefits people with back problems, weak or injured necks, shoulders, elbows, wrists, hips, knees or ankles, sports injuries, bad posture, spine problems, asthma and breathing conditions and stress related conditions.
6. Improved performance in sports.
7. Muscle balance for the whole body.
8. Strength and endurance.
9. Flexibility
10. Suppleness of limbs.
11. Better body and posture awareness – better understanding of the muscles that support and move us.
12. Relaxation
13. Concentration
14. Pilates will make you more productive – both mentally and physically
15. Better coordination and mind – body connection
16. Feel-good factor

Who can Benefit?

Everyone:

1. All ages and abilities
2. Male and Female
3. Those recovering from injury
4. People with back problems, weak or injured necks, shoulders, elbows, wrists, hips, knees or ankles
5. People with sedentary lifestyles who wish to begin a fitness or health programme.
6. People with very active lifestyles
7. People with physical jobs that may involve a lot of heavy lifting or pulling or dragging.
8. Sports people and athletes
9. Dancers
10. People with digestive disorders e.g. IBS
11. People in need of stress relief and relaxation
12. People in need of better coordination skills and/or concentration
13. People with breathing problems, e.g. asthma
14. Women prior to pregnancy, during pregnancy and post-pregnancy.

See and feel the benefits of Pilates for yourself at Source Health & Fitness, Cork.

Source Health & Fitness is located on the grounds of Silversprings Hotel, Tivoli, Cork

Zumba in Cork Rocks with Mariusz (Mario) Rys

 Zumba has taken the fitness world be storm. Even those who loathe working out find themselves working up a sweat and having fun with this high impact dance based workout. There’s nothing like cranking up the music and letting your body go, and Zumba does just that, working your core, thighs and butt in the process.

At Source Health & Fitness we find our Wednesday nights @ 7pm and Friday Mornings @11am are simply amazing with the maestro Mariusz (Mario) Rys.

Note; Our Friday morning classes finish up for the month of August.

What to wear?

You can wear any type of fitness clothes- sweat pants, shorts, tank tops, t-shirts… anything comfortable and cool. As for shoes- wear cross trainers or dance shoes. Just keep in mind if the bottom of your shoes ‘Look like a tyre’ on the bottom- eg. Running shoes, do not wear them in class. These type of shoes make ‘side to side’ moves quite difficult.

What if I am not co-ordinated and I can’t dance!!!!

Be patient and don’t get frustrated! Ok, we admit the first few classes may be frustrating, because you may not know the songs and will not know the teaching style of your instructor. You may feel like you have two-left-feet, but I assure you after you attend a few times you will catch on!!!

What if I’m out of shape and I can’t keep up?

Know your body!!! Most people know their limits. If not, see your doctor before attempting any form of exercise. Always work out at your own pace until you are comfortable with the routine/exercise.

What kind of people are in your Zumba Class?

People of all fitness abilities, ages, sizes and nationalities take Zumba Classes.

For the Zumba programme and full program information on all our classes check out www.sourcehealthandfitness.com

Source Health & Fitness is located on the grounds of Silversprings Hotel, Tivoli, Cork

Triathlon training in Cork….25 Metre Pool in Cork….Source Health And Fitness has it covered.

Does the length of the pool really matter when training

The answer is a resounding yes!!!!

So, why does a pool length matter so much? The answer is tumble turns and starts. The shorter the pool length, the more tumble turns are needed to go the same distance. Also, the ratio of time spent performing tumble turns compared to time spent swimming is higher. This is very important, because tumble turns and starts have the benefit of being faster. You can push off the wall with greater speed than you can swim. In addition, tumble turns allow swim specific muscles a momentary pause. This pause allows for a faster recovery compared to continuous swimming.

There are also physiological differences that come into play, particularly when comparing Shorter pools to a longer pool. In a shorter pool, even mid-level triathletes are swimming a length in 20 seconds. This is barely enough time to engage the anaerobic system, which isn’t needed much unless the exertion is more than about 15seconds. By the time the anaerobic system gets engaged, you have to do a tumble turn, get a momentary rest, and then get to start the next length fresh.

So, why does all this matter to you? It is important because open water triathlon or endurance swimming has no tumble turns or resting periods. Thus, training regularly in a longer pool will provide more open-water specific benefits for most workouts.

If you cannot swim in open water or Olympic pools, should you just pack it in and leave triathlons to the pros? Absolutely not! There are many world class swimmers who train most of the year in 25 metre pools even though their primary races are in a open water or Olympic sized pools.

If Triathlons are your thing and you are training in a 25 metre pool, don’t worry too much about faster tumble turns and underwater kicking. You want to be proficient in turns so you don’t hit your head on the wall. Instead, focus more on improving your swimming ability to turn in faster pool times. And, it is okay to skip tumble turns altogether and use open turns. Another strategy is to skip the turns altogether by swimming lengths and turning around without your feet ever touching the wall. This is a tremendously challenging workout as it involves constant stopping and starting making it almost impossible to establish a rhythm. If you focus on the swim and not the walls, you can go a long way to increasing your swimming endurance.

Bottom line- when training for pool or sea events – the longer the pool the more swimming endurance you will build up.

For more expert swimming advice, contact Eilis Burns– renowned Swimming Coach with Source Health & Fitness, Located on the grounds of Silversprings Hotel, Silversprings, Tivoli, Cork

Looking for the best Gym in Cork?? Look no further…

We might be bias but we believe we have the expertise and knowledge here at Source Health & Fitness to help our members achieve their goals and targets. If you are finding it difficult to start an exercise routine and stick to it, either due to the pressure of your busy life or from sheer laziness. (We can all get lazy!!) You should know that from a little perseverance from yourself and help from the team here at Source you can reap the benefit of a gym routine.

Looking to get fit and healthy or maybe to maintain or improve your current fitness levels? We have made out a list of proven benefits from Gym Workouts, So before you hit the Gym see some of the benefits below:

1.       A good workout helps fight heart problems and obesity by improving blood circulation to the heart. It helps prevent heart disease and cancer. It improves blood circulation, lowers blood pressure and reduces the development of blood clots. It also makes you mentally fit and reducing the degeneration of you central nervous system, which controls coordination. It also lowers the chances of a stroke. Gym workouts also help prevent and control non insulin-dependent diabetes as increased fitness leads to better weight management According to research conducted by the Seattle Cancer Research Center  a sedentary lifestyle and obesity are linked to at least 35% of cancer deaths.

      For these reasons alone we should all be including exercise as part of our lifestyle!

2.       Gym workouts are also known to lower stress levels and regulate anxiety levels.  Exercise releases increased amounts of endorphins and calming hormones and as we all know endorphins make us happy!

3.       Your self-esteem is often linked to your appearance. Gym workouts can help you lose weight and ensure better posture, revealing a fitter, healthier version of you. In turn, this transformation can boost your self-esteem and confidence to no end.

4.       Gym workouts can prevent Osteoporosis, improves muscle strength and joint mobility. Workouts that include weight lifting, squats, aerobics and running prevent bone loss and help in the building and strengthening of bones. Low bone mass causes osteoporosis, which makes the bones brittle and prone to fractures. Working out accelerates the growth of new bone structures. It also increases the supply of oxygen and blood the bones and the surrounding tissues. This helps in the repair and preservation of tissues.

5.       Working out can also help you sleep better! This is because when you exercise, the body releases neurochemicals called endorphins that help the body relax and attain a level of emotional security. Exercise also reduces stress levels, relieves aches and pains and helps you sleep more soundly.

6.       To get the best out of your gym workouts; Source Health & Fitness gym instructors put together an appropriate fitness plan for you, tailored towards your specific needs. They reassess you every 6-8 weeks with a new program designed for you. This ensures that you get the maximum benefits from your workout. One to one personal training sessions are also available. So hit the gym and enjoy the high it gives you while you shed those extra pounds!

We hope these benefits will motivate you to either start or continue working out. Here at Source we also have a 25 metre pool, Health Suite area, Creche, Indoor & Outdoor Tennis Courts, Squash Courts, Clarins & Elemis Beauty Salon, Café bar… Something for everyone of all ages!!

 Jackie Kelly

Membership Manager at Source Health & Fitness

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

CND Vinylux: The Solar-Powered Seven Day Manicure now in Cork at Source Health & Beauty

CND Vinylux is basically an excellent normal nail polish system that’s being heralded as a game changer. Using the colour and top coats in tandem gives a manicure that lasts for 7 days chip-free, can be applied in salon or at home, dries in a lightening fast 8 ½ minutes, and removes easily with a swipe of acetone-based nail polish remover, just like your normal polish.

Where normal polishes become brittle and deteriorate, the idea is that Vinylux will toughen with time.

All in all it sounds perfect but how did it fare in a wear test?

Mary O Brien from Glanmire tells us…..’it was a straightforward file & polish, just like normal polish, although if you have very ridged nails be warned that Vinylux does little to disguise them. After about 4 days, I started to notice a little even tip wear along the free edge of my nails, but to my surprise it didn’t get very much worse in the days that followed. Nor did it lead to chipping.

In a week where I gardened and did some heavy duty house tidying, I can report that I suffered exactly one chip – to the index finger that I caught in the door of the dishwasher. Otherwise, they looked damn nearly as good on day 7 as they had on day 1, and I am hard on my hands (at the moment, I could typically expect to get 3 days tops out of a manicure.)Suffice to say, I’m well impressed.

Vinylux is now available at Source Health & Beauty for an additional cost of €5 on regular treatments

File & Vinylux polish €20          Manicure with Vinylux polish €35

Pedicure with Vinylux polish €45

www.sourcehealthandfitness.com

Source Health & Fitness is a fitness and leisure centre located on the grounds of Silversprings Hotel in Cork

Tips to Cool Down Your Summer Workout during Corks Heatwave at Source H&F!

Woo Hoo, our Summer heat wave has arrived!! I hope you are all enjoying this fabulous weather and making the most of it.For those Sun Worshipers, enjoy the sunshine while exercising on our outdoor tennis courts or participate in our outside classes. If you prefer to keep cool or have a break from the sun, there is plenty to do indoors here at Source Health & Fitness for all the family. If you need any help this week with your workouts and working out safely in this heat, see our tips below or contact any of our Gym team here at Source Health & Fitness. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat. It can be difficult to exercise outside when it’s too hot but you don’t have to give up exercise just because it’s hot outside. These tips will help you beat the heat. 1. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour. 2. Perfect your timing. The Sun can be most intense during the day, so you’re at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.). Or alternatively workout inside in the gym or pool during the day where it is cooler. 3. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress. For more information on Heart Rate monitors just ask our Gym team at Source 0214505128. 4. Listen to your body. If you are feeling light headed or dizzy from your workout. It is not a good idea to keep pushing yourself. Use common sense and discontinue your workout. Keep cool during your exercise! 5. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated. Enjoy our Aqua aerobic classes here on Tuesday & Saturday morning or just go for a swim in our 25 Meter Pool. 6. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your doctor before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature. 7. Wear comfortable clothes. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise. 8. Protect your skin. If exercising outside, apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays. Hot weather isn’t the time to take risks. Even healthy people should take it easy in high temperatures and everyone should understand how to exercise safely and effectively during this Sunny week. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself! If you want any advise on exercise please contact our Gym team 0214505128. We are always here to help!! Name(required) Email(required) Website Comment(required) Submit Δ