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9 Golden Workout Rules

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Fitness

Emma Smith, Club Manager at Bankside has given us her 9 tips on how to make your workouts most effective and fun. Encompassing everything from your mental state to the food you eat and music you listen to, below are our ‘9 Golden Workout Rules’ of how to achieve greatness when working out.

  1. It’s all about consistency – If you can, dedicate 2-3 times a week to working out and stick to this pattern. The more working out becomes part of your weekly routine, the easier it will become

  2. Thirst for technique – A lot of our members are new to kickboxing and therefore they may not be familiar with the technique at first, but we encourage them to really focus on this from the very beginning. At 9Round Clubs we have expert Personal Trainers available to help answer any questions or show correct techniques. Once you’ve mastered the technique of certain workouts, you’ll be able to develop and move on to exercises that are more complex in nature

  3. Listen to your body – It’s important to understand that we’re all different, and most people are usually at different stages of their fitness journey. Always listen to your body to know what you’re capable of and only take on as much as you feel comfortable with. Once you’re honest with yourself you can begin to make tweaks and improvements that will level up your workout

  4. Enjoy it – Our clubs provide a condensed, enjoyable way of working out. You’re only on one part of the circuit for 3 minutes and each exercise differs from the previous, focusing on different muscle groups and techniques. Our advice would be to be proud that you are doing it – it will help you push yourself further and help you enjoy your workout even more. If there’s an exercise you enjoy doing more than others, really focus on improving your technique there. Once that becomes second nature, you can find a new challenge that will keep it fresh no matter how many times you come back

  5. Immerse yourself – 9Round Clubs are so much more than just a place to go and workout. Each club has a specific community who all lean on each other in some way or another. If you want to get the most out of being a member, then do your best to immerse yourself within the culture of that club and get to know the trainers and other members – become a part of 9Round community

  6. Meaningful workouts – The most important piece of advice. If you’re going to invest your time into getting fit – make sure that it’s something that you’re fully engaged with and that it really means something to you. Set yourself small goals to achieve and mark yourself against and you’ll start seeing the improvements almost immediately

  7. Fuel smart – This almost goes without saying, and is relevant no matter what you do, but especially when you’re working out. Research from Loughborough University found that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more endurance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels

  8. The power of music – At 9Round we know the importance of music to help boost your workout, we play curated music to help you get in the zone. A study recently carried out by the University of British Columbia found that listening to music could make you work harder. They found that because music is usually used as a dissociative strategy by your brain, it can draw your attention away from the body’s physiological responses to exercise such as increased heart rate or sore muscles. Another study done at the Weider Research Group found that when trained bodybuilders performed a shoulder workout while listening to music, they were able to complete an average of 1-2 more reps per set for all sets of all exercises. At 9Round Clubs we have great music ready for your workouts however if you are working out outside of the club, for another source of motivation, create a playlist of your favourite songs that jack up your adrenaline

  9. Track your workout – At 9Round we use heart rate monitors to help you determine effort exerted during exercise. The tracker allows you to see your calories, heart rate, and effort in real time with easy-to-follow colours projected on screens. All of this is also recorded in an app so you can track your progress and see how far you have come.