Welcome to Arc Fitness!

 
 

Welcome to ARC Fitness! This webpage is a useful guide full of tips and suggestions to get you started. Remember consistency is key when it comes to health and fitness. Get more tips, news and updates too by subscribing to our weekly update email. Please feel free to get in touch with our admin team if you need any help or have any further questions too (info@atlanticracquetcentre.co.uk). We hope you enjoy your fitness journey with us and we look forward to seeing you in the gym soon. Lottie Miles, Gym & Fitness Manager

Contents:

  • Policies and Regulations for using ARC Fitness

  • How to Book your Sessions

  • How to Warm Up

  • Advice for Lifting Weights

  • Our Back to Fitness Training Program

  • Classes and Personal Training (and Timetable)

  • Inductions

  • Our Weekly Update with Health and Training Tips

Regulations for Using ARC Fitness

  1. Please make sure you complete your contact information, emergency contact information, PAR-Q Health Form and sign your Gym Waiver before using the gym. These forms are on your Team Up account or you can get paper copies from reception.

  2. Book your classes / open gym sessions via Team Up (please book all the time needed) and please cancel your booking if you can no longer make it to enable others to take your slot

  3. Please clean and tidy up after yourself. Put any equipment away and wipe down surfaces after use

  4. Please don’t eat in the gym and keep all drinks in enclosed containers or bottles to prevent spillages

  5. Please take care when stacking weights and moving heavy equipment - see guidelines for lifting and moving equipment below

  6. Please be courteous to other users at all times, ARC is a friendly and inclusive gym for the whole community.

  7. No under 16 year olds can use the gym unless in a dedicated class with ARC Fitness Coaches. Anyone aged 16-18 must have a gym induction by an ARC Fitness Coach before using the gym.

  8. New users must have a gym induction before using the gym.

  9. Users must follow our policy for drop zones within the gym when using weights - Read here.

  10. Please read our terms and conditions before using the gym. All users must agree to and abide by these terms. You may also find it useful to know our policies:

    1. Terms and Conditions

    2. ARC Policies & Documents

Booking your Sessions

We use TeamUp as our booking system for all gym classes and open gym sessions. Please book ahead to ensure your training slot in the gym, particularly during peak times. We limit the gym to 20 users at a time and this is reduced during class times (check the timetable for more info). You can register for a Team Up account when you take out a membership. When you log in for the first time, you will need to complete your PAR-Q Health Form and sign our gym waiver and T&Cs.

Once registered, you can download the TeamUp Members App to make signing into sessions faster and easier. The links to download the apps are below.

Please book everytime you want to use the gym and book for the entire time period you plan to be there. If you finish early or can no longer make it, please cancel any unused gym or class slots again via the app.

How to Warm Up

Warming up before hitting the gym is crucial for a safe and effective workout. A good warm-up gradually increases your heart rate and circulation, loosens up your muscles, and prepares your body for more intense exercise. By raising your body temperature, warming up helps prevent injury by improving muscle flexibility and joint range of motion. It also mentally prepares you for the workout ahead, enhancing focus and performance.

Spend 5-10 minutes on light cardio like brisk walking on the treadmill, rowing or cycling, followed by some dynamic stretches targeting major muscle groups. Finish your warm up by performing some simplified or body weight versions of the movements you plan to do, e.g. squats or deadlifts with little or no weight. This simple routine can make a big difference in your workout experience and long-term fitness goals.

Advice for Lifting Weights, Carrying and Handling Equipment

Whether you're a seasoned gym-goer or just starting your fitness journey, understanding safe lifting techniques and proper equipment handling is crucial for preventing injuries and maximizing workout effectiveness. Here are essential tips to keep in mind:

1. Learn the Basics: Before lifting any weights or equipment, familiarise yourself with proper lifting form. Keep your back straight, engage your core muscles, and lift with your legs instead of your back to reduce strain.

2. Start Light: Begin with lighter weights to practice your technique and gradually increase the load as you gain confidence and strength.

3. Use Assistance: For heavy lifts, don't hesitate to ask for a spotter or use equipment like the spotter bars, weightlifting belts or straps to support your body and form.

4. Proper Carrying Techniques: When transporting gym equipment, such as barbells or dumbbells, ensure you have a secure grip and maintain good posture. Avoid sudden movements, uncontrolled twisting and take your time.

5. Mindful Movement: Pay attention to your surroundings and avoid lifting or carrying equipment in crowded areas to minimise the risk of accidents.

6. Rest and Recovery: Finally, allow your body adequate time to rest and recover between workouts to prevent overexertion and injury.

By incorporating these safe lifting and handling practices into your gym routine, you'll not only reduce the risk of injury but also optimise your fitness progress. Remember, safety first for a successful workout experience!

Classes and Personal Training

If you would like to join in a class, you can simply book in via your TeamUp app. Classes are £6 for Basic Gym members and £7.50 for non-members. All our classes are taught by fully trained ARC Fitness Coaches. We have many different classes here at ARC:

  • Functional Fitness (all around strength and conditioning)

  • Functional Strength (strength focused class)

  • HIIT (cardio interval style training)

  • Pilates (core, mobility and strength work)

  • Olympic Weightlifting (cleans, jerks and snatches with accessories)

  • 50+ Strength (strength focused class for people around 50 years and older)

  • Spinning Classes (High intensity cycling classes to music)

  • Teen Fitness Classes (12-16years all round strength and conditioning for youngsters)

Our coaching team also provides personal training for anyone who would like a bit of extra help. These sessions start from £35 per hour. Please contact our Gym Manager Lottie Miles for more information (lottiemiles@atlanticracquetcentre.co.uk)

Inductions

Everyone is welcome to join a free induction at ARC Fitness. We have two sessions per week with up to 4 people in each. These sessions are usually:

  • Tuesday 5.30-6pm

  • Saturday 11-11.30am

If neither of these sessions work for you, please contact us via info@atlanticracquetcentre.co.uk to arrange a private induction. These cost £3 per person. All 16-18 year olds must have a gym induction before they use the gym.

ARC Fitness Weekly Update

Every Sunday we send out the ARC Fitness Weekly update. This is a really useful email that tells you about any news, updates and event that are happening in and around the gym - there is always something, from Our Monthly Workshops, Health Hub talks, Socials and Competitions. We also include a short article on a training or health related topic that will help you on your fitness journey. Definitely not something to be missed.

Make sure you are signed up here: