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Outdoor Gym Equipment

The outdoor gym equipment in Victory Park is perfect for those who enjoy exercising in the fresh air, don't have too much time or are new to/intimidated by the normal gym environment.

Outdoor Gym

The range of equipment available can give you a full body workout, tailored to your own intensity and time. Regularly using the equipment can improve not only strength and fitness but also mobility, balance and co-ordination. Best of all it is free to use, so why not take your next workout to Victory Park, or stop and have a go whilst you are out walking the dog or using the park

The following information lists the equipment available, how it is used and the benefits you will get. Look to complete 12-15 repetitions on each station repeating the entire circuit 1-3 times. Make the outdoor gym a regular feature in your week and you will quickly see the benefits.

Shoulder Press

Muscles used: Backs/Shoulders

Description: Based on lifting approximately 30% of your body weight, this machine works the shoulders and arms, giving a great upper body workout for all abilities.

How to use correctly: Use this piece of equipment for a great all round upper body workout

1.      Make sure you are seated comfortably on the seat provided with feet just over shoulder width apart.

2.      Using the hand positions available, extend your arms above your head. Make sure you keep your back fixed against the back plate.

3.      Lower, making sure you are always under control. Repeat.

Benefits: This machine is a clever piece of equipment to work the whole upper body.

Trainer's Tip: From start to finish concentrate on maintaining a good posture. Keep you back flat against the back rest and look straight ahead.

Exhale when exerting force and inhale while returning the bar back to its starting position.

An excellent exercise to tone the arms, shoulders and back which should be included in most sessions!

Lat Pull Down

Muscles used: Backs/Shoulders

Description: The lat pull down works the arms and back, giving a great upper body workout for all abilities.

How to use correctly: Use this piece of equipment for a great all round upper body workout

1.      Make sure you are seated comfortably on the seat provided with feet just over shoulder width apart.

2.      Using the hand positions available, extend your arms and pull them down. Make sure you keep your back fixed against the back plate.

3.      Then raise, making sure you are always under control. Repeat.

Benefits: This machine is a clever piece of equipment to work the whole upper body.

Trainer's Tip: From start to finish concentrate on maintaining a good posture. Keep you back flat against the back rest and look straight ahead.

Exhale when exerting force and inhale while returning the bar back to its starting position.

An excellent exercise to tone the arms, shoulders and back which should be included in most sessions!

Leg Press

Muscles used: Legs and glutes

Description: With the leg press is a smooth and easy to use machine that glides up and down an inclined track. The large footplate allows for a variety of foot positions to accommodate a wide variety of exercise variations and users. The leg press will work leg and gluteal muscles, with feet fixed onto the designated footplate. Change foot position to work the calf muscles too. It is the perfect exercise for the legs.

How to use correctly: Concentrate at ALL times at keeping your feet at shoulder width apart. The deeper you go, the more muscles you'll activate!!

1.      Make sure you are seated comfortably with your feet just over shoulder width apart on the foot plate provided, (legs at 90°)

2.      Weight through your heel blocks, extend your legs so they are almost straight.

3.      Return to the start position under control. Repeat.

Benefits: This new leg press improves muscle tone of  your legs and depending how far down you get, will give your glutes (bum) a great work out too.

Trainers Tip: If you are finding the exercise a bit too easy and would like to 'mix it up', try isolating a single leg for each repetition.

Oblique - Abdominal Plate

Muscles used: Obliques/Abs - gets those love handles!

Description: The Oblique Trainer is designed to isolate the oblique muscles which in turn will give you stronger, leaner ab muscles. It provides a nice additional abdominal exercise to your workout.

How to use correctly: Try and keep your upper body in a fixed position for maximum benefit to the Obliques.

1.      Use the static handle to help you get onto the MOVING disk and keep hold of the handles.

2.      Once on the moving disk, use the handle to twist your torso from side to side, making sure you start and finish at 90 degrees and increase the range thereafter.

Benefits: With the help of the Cardio Zone, this piece of equipment will help tone those hard to reach love handles.

Trainer's Tip: A great tool to use at the end of your session as a cool down and stretch. 

Make sure your movement is controlled at all times!!

Chest Press

Muscles used: Backs/Stomach

Description: This is an upper body station that gives users a fantastic workout. This machine works the chest and arms, giving a great upper body workout for all abilities.

How to use correctly: Try the 2 grip variations to work different muscles in the chest

1.      Make sure you sit comfortably on the seat provided, with your feet just over shoulder width apart and firmly placed on the ground.

2.      Taking hold of any 1 of the 2 hand positions available, push the handles out until your arms are fully extended, making sure you don't lock your arms out.

3.      Return the handles back to the start position in a controlled manner.

Benefits: This exercise will improve the muscle tone of chest and arms over a period of time.

Trainer's Tip: As you'll be lifting 30% of your body weight, make sure your repetitions are controlled.

Look to be executing 12 - 15 repetitions per set to gain maximum benefit!

Seated Row

Muscles used: Backs/Stomach

Description: This gives a great upper body workout for all abilities.

How to use correctly: Try the 2 grip variations to work different muscles in the back and arms

1.      Make sure you sit comfortably on the seat provided, with your feet just over shoulder width apart and firmly placed on the ground.

2.      Taking hold of any 1 of the 2 hand positions available, pull the handles in towards you, until the handles are in line with your chest.

3.      Return the handles back to the start position in a controlled manner.

Benefits: This exercise will improve the muscle tone of the back and arms over a period of time.

Trainer's Tip: To increase strength and power, bring the handles into you with speed and release nice and slowly.

Fixed Bench

Muscles used: abs, stomach, triceps, biceps and core

Description: More than just any old bench, there are a number of exercise variations on this piece of equipment. The bars around the edge enable you to perform incline press ups and triceps dips and the bench caters for a wide variety of sit up and abdominal crunch exercises.

This machine is great for the middle or end of a training session to really focus in this particular muscle group.

How to use correctly:

Sit ups - Use the Abs Bench to tighten up that core

1.      Sit with your knees over the top bar and your feet under the bottom bar to secure your position.

2.      Place your hands on either side of your temple, across your chest or finger tips on your thighs. Keep them there for the duration of the exercise (not fixed behind your head)

3.      Now sit up to 90° and lower again, under control.

Tricep dips

1.      Sit in the middle of the bench.

2.      Place your hands on the bar in front of the bench either side of your leg.

3.      Gently bring your body in front of the bench. 

4.      Lower and raise your body using the tricep muscles in the upper back of your arms.

Press ups

1.      Stand in front of the bench.

2.      Place your hands on the bar in front of the bench, shoulder width apart.

3.      Stretch your legs out behind you or bend your knees for a gentler exercise.

4.      Raise and lower your body with your biceps and chest muscles.

Benefits: Stronger arms, firmer core and more toned stomach muscles

Trainer's Tip: There are a number of variations on this piece of equipment. 'Imagination is your only Limitation!' Try an Incline Press Up, Dips and various other sit ups

A stronger firmer 'core' is essential for everyday living, so spend some time either in the middle or end of your session to really focus in this particular muscle group.

If you have back problems, please seek medical advice before use.

Seated Hand Bike

Muscles used: Upper body - especially bingo wings!

Description: This piece of equipment can be used by both able body users and wheelchair users. It is an excellent cardiovascular piece of equipment and helps tone up arms whilst improving muscle stamina and endurance.

How to use correctly:

1.      Either take a seat or park up the other side

2.      Place hands on the handles provided and start to 'pedal' the handles in a rhythmic movement with your arm muscles.

Benefits: A great way to tone your upper body and do away with those 'bingo wings'.

Improves muscle stamina and endurance.

Improves heart and lung function over a period of time.

Trainer's Tip: An under-utilized piece of equipment.  Work hard and you will reap the rewards!

Cross Trainer

Muscles used: Works the whole body

Description: On this stylish cross trainer you will feel like they are in an indoor gym but outside. It is designed to give a cardiovascular workout, as well as helping to improve muscle tone in the legs and arms. From super fit to those new to exercise, this is the perfect piece for any gym.

How to use correctly: Aim for a nice steady, rhythmic movement on the Cross Trainer. No jerking

1.      Stand on foot plates provided taking hold of the handles.

2.      Gently move the handles and foot plates forwards and backwards in a swinging motion to reach and then maintain a smooth steady rhythm.

Benefits: Improves muscle stamina and endurance.

Improves heart and lung function over a period of time.

Trainer's Tip: To get the most out of your workout, really put yourself to the test and focus on a quality workout. Don't spend 20 mins at 20%! Spend 10 mins at 70%!

Concentrate on a nice even breathing pattern, which will help you get into the 'zone'

Spinning Bike

Muscles used: A cardiovascular piece that works the whole body

Description: A bike is a classic machine for any gym. This cardiovascular piece of equipment works the lower body as well as heart and lungs.

How to use correctly: The Fitness bike is designed for an all-round cardiovascular experience.

1.      Use the handles to help you get up onto the seat.

2.      Hold onto the handles while simulating a cycling motion with your legs.

3.      Keep your head nice and upright concentrating on a good posture and keep your breathing nice and steady.

Benefits: Improves muscle stamina and endurance.

Improves heart and lung function over a period of time.

Trainer's Tip: Start off nice and gently until you are happy with your rhythm then try an interval session where you spend 5 mins at a steady pace then 1 min as hard as you can, repeat.

Concentrate on a nice even breathing pattern which will help you get into the 'zone'.

Important:
• This equipment is to be used at your own risk. Runnymede Borough Council does not accept responsibility for any injuries caused whilst using the equipment
• Do not use equipment if you think it is faulty or broken
• Recommended to those over 14 years of age
• You should obtain advice from your doctor before using this exercise equipment if you're not in good health, injured or pregnant
• Only use if you are sure that you understand how to do so safely
• Only use equipment for its intended use
• The equipment should not be used by anyone under the influence of alcohol
• Always use the equipment with respect and stop when you become tired

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