STPT logo 2014 The Health Hub - Bury St Edmunds logo

Our training philosophy is based upon the foundations of Strength, Mobility and Nutrition . From our first class gym facility at The Health Hub near Bury St Edmunds, we can show you how to integrate this into your training and your life.

Facebook circle black large Google + circle black large 69366

By Stuart Turner, Oct 6 2016 07:36PM

At The Health Hub we place a lot of emphasis on the social aspects of training and coming in to the gym. We want people to feel part of a training community and have seen great results because of it. Whether you have a training partner, a personal trainer, a group fitness class that you are part of, or even just a few friends you see at the gym. The benefits of are often overlooked. Here are 4 reasons why we think everyone can gain from a bit of a training collective.

1) Accountability - They will make you show up and showing up is half the battle with fitness. Sometimes we don’t feel like training, we all need a push every now and again, and having someone else that relies on you to train with them and vice versa is a powerful reminder to get on it.

2) Enjoyable – We’re all sociable creatures at heart and crave the company of like-minded people. If you have trained with a group or a training partner before then you’ll know it’s a lot more enjoyable. And you can always grab a coffee after. If you enjoy your exercise you are more likely to stick with it.

3) Motivation and competition –That last set or exercise, you know the one that you don’t really want to do but know you need to. They’ll make sure you do it. They’ll motivate you more than you could on your own and if they are getting stronger, fitter or leaner you will naturally want to keep up. A little bit of healthy competition is definitely a good thing.

4) Consistency - It keeps you thinking about your health even when you’re not training – having someone to share your journey with gives you the opportunity to bounce ideas around, share recipes and training ideas. This doesn’t stop when you leave the gym either, today’s technology means you can stay connected with your training partner PT or community 24/7.

Why not give it a go, reach out find a friend or join a local class to take your training up a level.

At The Health Hub our group classes are free to all members from October 1st and which includes gym based ‘Synergise’ classes on our state of the art functional training space and Aqua fitness classes in the stunning Health Hub pool.

By Stuart Turner, Apr 14 2015 09:04PM

Tabata Workout

It's been all the rage in the fitness industry for a few years now. It's great for fitness, it can be good for fat loss, it's brilliant for busy people, and it only take 4 minutes.

But what really is Tabata? Well Tabata is a workout method originating in the mysterious world of Japanese speed skating, it became mainstream after the research of Professor Izumi Tabata et al. in 1996. He looked at whether cardiovascular endurance (aerobic fitness) and muscular endurance (anaerobic capacity) would improve using a 4 minute exercise protocol. To cut to the chase, yes it did! Anaerobic capacity improved by 28% with just 4 minutes of exercise 5 x a week for 6 weeks. Brilliant, only 4 minutes, we can all do that, thank you very much Mr Tabata.

The method is very easy and if you have done any fitness classes or personal training in the last 10 -15 years you may have already come across it. Do 20 seconds of high intensity exercise followed by 10 seconds rest, repeat 8 times. That's 4 minutes of exercise job done.

What's not to like? Well this is the bit that no one really mentions. During his experiment the group doing the Tabata method, worked at 170% of their maximal aerobic capacity (VO2 max). That means after 4 minutes you should feel like crying, throwing up, and unable to walk at all let alone in a straight line. If you're not working at this intensity then unfortunately its not tabata, its just a scaled down intervals workout.

So the intensity needs to be really high but the benefits speak for themselves and I think we are all aware that if you want to make progress with your fitness then there is going to need to be an element of hard work. As a note of caution here however, if you're pregnant, have high BP or a preexisting heart condition then you should avoid, but if you're fit and healthy you can dive straight in.

170% of max aerobic capacity sounds a bit "sports sciency" so an easier way to measure if you're working hard enough is to track your heart rate. You want to be working at max HR by set 4 and maintain this till the end. Bodyweight exercises that are often used such as lunges and press ups probably won't cut it, squats and planks definitely not and isolation work is out too.

Burpees would work well for beginners but beware as you get fitter they will become a little bit too easy. Sled pushes and Tyre pulls are great as are rowing machine sprints and bike sprints (this is what was used in the original research) you can also try hill sprints either outside or on a treadmill. if you have the strength and technique front squats and hang cleans would work quite well too.

As I said its not for novices but if you want to push your fitness on a level then give it a go.

By Stuart Turner, Feb 4 2015 03:46PM

Healthy Behaviours - What you might not know about Lifting Weights

If you're interested in having Better Posture, More Energy, Better Recovery from an Injury, Pain Free Movement, Less Stress, Reduced Fatigue or Greater Concentration ... lifting weights really will help!

If you spend hours in the gym doing cardio work you will no doubt lose some weight, but will those South facing elements start heading north? Probably not ... You need to lift weights! Lifting weights can and will change your body shape. By lifting weights you can build muscle in specific places, so if you want tighter abs and a firmer bum then lifting weights is the best option. And don't worry, you won't end up looking like the worlds strongest man and you'll still burn calories - if you train right you can burn a lot more with weights.

Being stronger helps prevent injury - experts estimate that as many as 80% of people will have back pain at some point in their lives. I'm willing to bet that a large proportion of these could be reduced if they were stronger in the right areas. The same could be said for knees, hips, shoulders etc. Obviously this is a very simplistic view and the human body is more complicated than that. But if you're weak you have more chance of getting injured. So it's better to be strong.

Lifting weights will help with fat loss - the intensity of a full body circuit training session can be considerably more than a steady cardio session on a treadmill or cross trainer. You'll also have a higher post workout calorie burn as well so it's win, win. Although the effect of this is often exaggerated, muscle will increase your metabolism and therefore you will burn more calories at rest.

And what's more - lifting weights will guard against osteoporosis. The simple act of lifting will encourage your bones to get stronger, and you'll have better balance from exercising so won't fall over anyway

What you may want to know ...

How much weight should I lift and how often?

Try and lift 2-3 times per week to start with, and you should aim to lift as heavy as you can with good technique. If you are unsure about your technique please ask me in the gym, even if you don't train with me normally I am always willing to advise.

Isn't it dangerous?

Not with the correct exercise selection and technique. You can ask me or one of the gym instructors to show you the correct technique - it's amazing how easy it is once you know how.

Won't it make me too bulky?

Nope, cakes make you bulky. Lifting weights helps you get lean and strong. You will just need to be working on the right areas, let me know what you want to achieve and I can point you in the right direction.

Will it make me ache?

Probably! If you do it right then yes it may ache a little after a few days, but this will quickly pass as your body adapts and strengthens. No pain no gain and all that jazz!

Will I see results quickly?

Yes you should be able to see a noticeable change in body shape within a couple of months. You will feel better and stronger a lot sooner than this too.

By Stuart Turner, Jan 27 2015 09:11PM

Sleep deprivation is horrendous, most of us know this, if not then just ask any recent parent. Not only does it make you grumpy and feel crap it's also pretty bad for your health and fitness goals. Here are a few reasons why getting enough sleep is so important, especially if your trying to lose weight.

Insufficient sleep promotes hunger and appetite - when you are tired and sleep deprived your body releases more of the hormone 'ghrelin' which makes you feel hungry and less of the hormone leptin that governs satiety or fullness. Therefore you feel hungrier and therefore you eat more. Not a great start when you're aiming for weight loss. This is often why diets tend to break down as you get tired and run down.

When your tired you make poor food choices - this compounds the problems from my last point. When you're sleep deprived you reach for the easy option, and more often than not this is not the healthy choice but instead you go for the instant sugary snack or whatever is close at hand.

A study at The University of Colorado studied the effects of sleep deprivation, and after only 5 nights of reduced sleep, participants gained an average of 2lbs. A couple of pounds isn't much but if you add that up over a month, or a year, or a lifetime then it can become a different matter! It was also interesting to note that when participants returned to a fully rested state the weight came back off.

To build muscle you need to sleep - The reason is simple, as your body sleeps it recovers and repairs itself and this is the time that the muscles you've broken down in training are repaired and adapt leading to muscle growth. Muscle growth is good, it keeps us strong and healthy.

The sleep deprived do less physical activity - that's another easy point. If you're tired then you generally don't feel like exercise. Even the most highly motivated individuals with the best will in the world will succumb, fatigue effects us all.

So how much sleep is enough? In most adults 7-9 hours a night is ideal. As you get older this will naturally drop to 7-8 hours. But everyone is different and will need a different amount of sleep. You can find out how much sleep you need in a simple way. Next time you are on holiday, don't set an alarm and go to bed at normal time. You'll probably wake up later in the first few days to catch up but after that you will naturally start to wake up at the right time for you.