The new series of 45-minute classes will once again be run by personal trainer and Pilates teacher Laura Williams (www.laurawilliamsonline.co.uk ) and will run back-to-back on a Tuesday evening for six weeks. The sessions will run from Tuesday 30th October until Tuesday December 6th.
The first session, starting at 6.30pm, is a strength training session with a strong focus on core stability – you will also be using resistance equipment in this class.
The second session, the core stability and flexibility class, starts at 7.30pm and focuses on improving flexibility and increasing core stability.
Strength Training Course: 6.30pm – 7.15pm, 30th October – 6th December 2007
Why Strength-Train?
• Strength training makes you faster! Studies have shown that regular strength training can reduce 10K times by an average of over one minute.
• Strength training helps to make more intense workouts more manageable
• It reduces the risk of injury by minimising connective tissue stress
• A good level of muscular strength end endurance helps you at the end of a race when your form starts to deteriorate
You will require a Reebok Resistance Tube for the course – you will need the Resistance Level 3 heavy tube. Tubes can be purchased online from Amazon (www.amazon.co.uk Personal Care section): http://www.amazon.co.uk/Reebok-Resistance-Tube-Level-3/dp/B0006H4OZO/ref=br_lf_m_18/026-8430365-0767622?ie=UTF8&s=personal ) , or from www.newitts.com ( http://www.newitts.com/product/WL-56-1/Reebok_Resistance_Tubes.htm&q=resistance+tube&s=global ) at around £13.
Format: Sessions will consist of practical exercises with theory handouts when appropriate. Exercise ‘homework’ will be given at the end of each class so that participants are able to progress in between sessions; this enables the class to move at a faster pace. If you miss a session for any reason, you will be sent the handout so that you are able to catch up before the following class.
Cost: £50 for six week course
Venue: Club Room, Seymour Leisure Centre
Booking: Places on the course are limited to just 8 per class – places are only guaranteed on receipt of payment. To book a place, or if you have any questions regarding the class, please email Laura at laura@laurawilliamsonline.co.uk

Core Stability and Flexibility Course: 7.30pm – 8.15pm, 30th October – 6th December 2007
The Benefits of Core Stability Training and Improved Flexibility
Runners are often blissfully unaware of their lack of flexibility! The ability to move a joint through an adequate range of movement is important for sports performance and for the long term prevention of injury. Learning how to stretch out effectively after a particularly tough session also helps to avoid post-exercise soreness.
Why core stability?
Imagine that your core is like the base of a crane: it needs to provide good, solid support for your leg muscles. As your core muscles work as stabilisers for both upper and lower body (your core controls the rotational mechanics between upper and lower body), factors such as running efficiency, stride frequency and length are all affected by your core muscles.
Format: Sessions will consist of practical exercises with theory handouts when appropriate. Exercise ‘homework’ will be given at the end of each class so that participants are able to progress in between sessions; this enables the class to move at a faster pace. If you miss a session for any reason, you will be sent the handout so that you are able to catch up before the following class.
Cost: £50 for six week course
Venue: Club Room, Seymour Leisure Centre
Booking: Places on the course are limited to just 8 per class – places are only guaranteed on receipt of payment. To book a place, or if you have any questions regarding the class, please email Laura at laura@laurawilliamsonline.co.uk
About Laura
Laura Williams is a personal trainer and Pilates teacher. This is the sixth course Laura has taught at the club. Her previous core stability and strength training sessions have proved very popular.
Laura specialises in creating workable exercise programmes for all levels ranging from the experienced triathlete to the chronically inactive. She is frequently quoted in various magazines and newspapers and has a diverse client base. To read more about Laura, visit www.laurawilliamsonline.co.uk
For more information on the course or if you would like to book a place, contact Laura on 07712 001525, or email her at laura@laurawilliamsonline.co.uk