Strength and Conditioning
We offer strength and conditioning where we can because being physically active isn't just about cardio. Building strength, balance, mobility and stability helps people move with greater confidence, supports everyday activities and can reduce the risk of injury. Our sessions are accessible to a wide range of abilities, helping people develop the strength and physical confidence they need to keep on running, walking, cycling and paddling!
Why is strength & conditioning so important?
The analogy ‘You can’t fire a cannon from a canoe’ is a good way to think about the role of the core and abdominals in activities like running, walking, paddling and cycling. It is very difficult to produce the force required to move forward without having sufficient strength in the ‘core’ muscles. By consistently strengthening these through strength and conditioning activities, you will help to create the stable base required to become efficient in your chosen activity and minimise risk of injury.
Strength and conditioning supports all activities and is particularly helpful for women affected by menopause where bone health can be compromised. Keeping active supports bone health, they get stronger as you use them, so to help keep them strong, muscle-strengthening exercises and weight-bearing exercises are essential.
In strength and conditioning sessions everyone works to their own level, so no need to feel anxious about attending if this is new for you. It is very individual, and Coaches will give adaptations if anything is not possible for you.
Conditioning
The conditioning part of the workout gives you a cardio workout and, because these intervals are shorter than a steady effort, they can generally be worked at a higher intensity. Another advantage of this part of the session is that joints can be worked through a more complete range of movement than in a normal running/walking motion. For example, step ups might be included to increase range of movement at the hip, and lateral movements to strengthen the abductors and adductors in the leg. Finally, an element of plyometrics can also be integrated in the form of skipping. Over a period of time, this will help strengthen the calf and the achilles and increase foot contact times.
Strengthening exercises
The strengthening element of the session generally consists of five or six exercises which are aimed at the major muscle groups used in running/walking. These are the glutes, quads, abdominals, calves and hamstrings. By performing exercises aimed at these muscle groups on a regular basis (2-3 times a week), you both strengthen the muscle and create stability around the joint. This will support you to become more resilient in your activity and less likely to suffer overuse injuries such as knee, lower back, shin and hamstring injuries.
Frequency is essential
Coaching teams deliver face-to-face sessions within some clubs - but strength and conditioning is most effective if done regularly. So you will be encouraged to do the exercises you are shown during sessions at home. This will help you get the most benefit to support your running/walking.
You can also access a library of virtual recorded sessions from 2020 here.
See the handout below.
What will I need?
Dress in active clothing, trainers if possible. Please bring a water bottle and if you have a mat and resistance bands, these could be useful too. But do not worry if you do not have any.
Strength and Conditioning Sessions at a glance
- At Clubs - some Fitmums and Friends Clubs offer these sessions thanks to volunteer Coaches
- Friday Strength & Fitness (Weekly - Beverley Leisure Centre)
- The Mill Sessions - (Monthly - Beverley Leisure Centre)
To see availability of all these sessions see HERE.
Friday Strength and Fitness
The Friday lunchtime strength and conditioning session is designed for all adults (aged 16 years +) and for all abilities (including beginners). The session helps to minimise the risk of injury, improves mobility, and builds strength for running, walking, cycling and every day life.
This session is open to parents with pre-school children. Please just be aware that you must ensure their safety at all times during the session. Don't worry if you need to breast feed/nappy change at anytime.
The session takes place inside at East Riding Leisure Beverley, in the sports hall. Don't forget your water bottle!
Session time: 1-2pm Cost: £2 members / £4 non-members. Payment can be made on the day.
No need to book in advance but please register for your first attendance here.
Strength and Conditioning at The Mill
The Mill is an outdoor gym and fitness facility at East Riding Leisure Beverley with workout space, weights and cardio equipment. Coaches deliver a monthly session for all (16+), as it is an outdoor session (though under cover) come prepared wearing layers for the winter months, and don't forget your water bottle.
Session time: Participants must be at the session by 6.45pm. To ensure the best experience for everyone, we please ask you to arrive on time, as late arrivals may not be able to join the session.
First time participants: You must be at The Mill by 6.40pm for a mandatory introductory briefing to the session. The Coach will help prepare you for the session so that you can enjoy it safely.
£2 per session, check upcoming dates and book here.
Need more details?
For further information about our strength and conditioning options contact admin@fitmums.org.uk