This video shows one of my clients demonstrating really good form performing a wall squat. I’ve been working with him for 18 months now and he has barely missed a week! This is a great example of how regular, structured exercise can give amazing results.
Help Prevent Injuries
The wall squat is a fantastic exercise for developing strength in your legs, namely the glutes, quads and hamstrings. If you’re a runner they’re also ideal as they will help prevent injuries such as runners knee. Wall squats are great for increasing flexibility and strengthening weak muscles. Strengthening your legs by doing wall squats will make getting up out of a chair much quicker and you’ll find climbing the stairs much easier.
Before attempting wall squats it’s important to have a relatively strong core- this means abs, lower back, pelvic floor and the diaphragm- not just the abs!
Progressing the Exercise
Fun and motivating exercise routines
The beauty of the wall squat is that you can do them pretty much anywhere, so long as you’ve got a wall to lean up against. If you want your exercise routine to be a bit more fun and motivating why not come along to one of our Move It or Lose It classes. All the classes can be done either seated or standing and are fantastic for helping with everyday functionality as a lot of the moves are based on activities we carry out in our daily lives, such as knee raises which mimics climbing the stairs.
Move It or Lose It Classes
Move It or Lose It classes have been developed to help you improve your strength, flexibility, aerobic health and balance, all of which will help you keep your independence. The risk of falls increases as we age but regularly attending an exercise class and focussing on strength and stability can help prevent you from falling.
During February Smart Fitt is running a promotion called “Bring a Buddy” and get 2 for the price of 1. So if you’re struggling to stick to your New Year fitness goals or you just need some extra motivation, this is a fantastic opportunity to help you keep on track.
Exercising can be much more effective when you do it with friends and if you’re wondering how it can help you here are 8 Great Reasons to Train with a Friend:
With all this in mind now is a great time to start exercising with a friend so why not take advantage of Smart-Fitt’s February offer and get 2 for the price of 1 on a range of our classes. All the classes are mixed gender, great fun, led by a mature qualified experienced instructor and with daytime and evening options available.
All you need to do is print off the vouchers or show them on your phone and say where you saw this, either on the website or social media.
Classes available for the February offer are:
Not Just Aerobics A ‘feel good’ choreographed aerobic exercise class set to great music.
Where/ when? The Centre, @Elsea Park, Bourne.
Total Body Blast An extreme HIIT class - the fastest way to get fit and burn calories!
Where/when? Morton Village Hall, Morton.
Tuesday 9:15am - 10:15am
Prime Time Fitness Active Exercise classes for older adults.
Where/when? The Centre Elsea park, Bourne.
Prime Time Fitness Gold Exercise classes for people who find regular exercise too strenuous or difficult due to mobility issues often associated with older age.
Where/when? Essendine Village Hall, Stamford.
Bootcamp Classes are indoor and outdoor to cover a range of exercises. Great for team building, group work HIIT and above all great fun!
Where/when? Lawrence Park Community Hall, Thurlby.
Tuesday 7:00pm - 7:45pm
All sessions are £5 per session or pay up front £20 for 5 sessions.
This week at Bootcamp the theme was “Tyres”. The session started with a full HIIT workout using the tyres and was followed by team races of Tyre Throws and Tyre Roll Relays.
The social aspect of working out as part of a group is a great bonus of Bootcamp. It helps keep it exciting and engaging as well as motivating each other to keep going. Add in a few “competitive” team races with tyres and keep the adrenaline going.
Using Tyres to Keep it Fun
Using tyres brings a new dimension to the session, giving a full body workout which is fun and challenging. Tyres are a great tool to help improve conditioning and overall endurance while keeping the workout session fresh and interesting.
What is HIIT?
HIIT (High Intensity Interval Training) is a type of workout where you alternate between very intense anaerobic exercise and slower recovery periods for a shorter and more efficient workout.
Some of the benefits of these sessions are:
Find out more about HIIT training >
Want to Give Bootcamp a Go?
Join us at one of our next sessions:
Children from age 8 upwards when accompanied by at least one parent may attend Family Bootcamp. Fun, friendly competitive exercises and team games.