ACTIVE TEENS PROGRAMME · great for burning calories and for maintaining a healthy heart. Running,...

www.boltonarena.com

Building an active healthy community

ACTIVE TEENSPROGRAMMELooking to get fitter? Wanting to increase muscle strength?

This 8-week programme for 16-19 year olds is catered for people of all abilities looking to lead a more active life.

FREEto all gymmembers

Welcome to the PROGRAMMEWelcome to the Bolton Arena ‘Active Teens’ programme. On this programme you will be guided through a series of different exercises delivered by a qualified fitness instructor.

Benefits of increasing your physical activity include boosting cardiovascular respiratory systems, improved mental health and wellbeing.

This fitness programme is part of our mission to build an active healthy community.

Your diet plays a key part in living a healthy life. Sleep, body fat, fitness and energy levels are just some beneficiaries of sustaining a healthy diet.

Take a look at our meal recommendations that replenish your body after a gruelling workout.

Blueberries, oats, banana and Greek

yoghurt

Avocado & egg on toast

Spinach protein pancakes

Ricotta tomato toast (ve)

Slow cooked salmon with chickpeas and

greens

Steak, pumpkin mash and corn salad

Chilli chicken stir fry

Lentil lasagne (ve)

Tuna salad

Chicken risotto

Gazpacho soup (ve)

Chickpea, mango and curried cauliflower

salad (ve)

NUTRITIONAL INFORMATION

HEALTH TIPS

BREAKFAST lunch DINNER

Benefits of drinking water that you may not be aware of include delivering oxygen throughout the body, improving skin health and cushioning the brain, spinal cord and other sensitive tissues.

Benefits of meal prepping include saving money, increasing portion control and reducing your temptation to eat poorly, as keeping a routine is a key component in healthy eating.

Post-workout, your body aims to repair its glycogen stores and regrow muscle proteins. Therefore, it is important to eat the right nutrients after exercise such as carbs and protein. This also enhances recovery.

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

ROLE MODELS

SERGIO AGuERO

GERAINT THOMAS, OBE

DINA ASHER-SMITH

DoB: 02/06/1988

DoB: 04/12/1995

DoB: 25/05/1986

Sport: Football

Sport: Athletics

Sport: Cycling

Career highlights:4x Premier League1x FA Cup1x Europa League

Career highlights:2x 200m European Championships Gold1x 200m World Championships Gold1x 100m European Championships Gold

Career highlights:1x Tour de France1x Commonwealth Games Road Race1x BBC Sports Personality of the Year

Sergio Agüero is one of the most prolific goal scorers in the Premier League, with 180 goals in 258 games. To reach these levels, he dedicates his life to the game and adjusts his diet to perform to his maximum. In recent years, he has completely cut out meat from his diet and has reaped the rewards in terms of fitness and productivity on the field.

Dina Asher-Smith has shot to fame over the last 2 years due to her sprinting performances in the world of Athletics. Nutrition is a vital part of sport and Asher-Smith’s diet is a key component to keeping her fitness levels high. A typical day starts with scrambled eggs with spinach and black coffee, before salmon, rice & vegetables for lunch.

11 years after his first Tour de France, Geraint Thomas finally won road cycling’s finest accolade in 2018. To reach these heights involved a lot of sacrifice and hard work. Thomas’ usual training consists of 35-37 hours per week over a 4 day block. Weight management is crucial to cycling, in particular the uphill part of races, so

This has also helped his game remain at a high level as he has now hit double figures for goals in each of his last 13 seasons. The combination of a strict diet and training regime proving key to performing at an elite level for so long.

For dinner, it’s chicken, salad and rice. To get the power required for winning World Titles, Dina often does weight-free training such as planks and stability work.

Thomas must remain disciplined. To do this this he remains highly focused, eats the right things at the right times and always trains hard. A combination of good diet, training and mental strength has allowed him to reach the heights he has.

EQUIPMENT BREAKDOWN

Abdominal crunch

Rower

Upright bike

Treadmill

Leg curl

LEG PRESS

Arm extension Stair climber

Vertical tractionChest press

Cross trainer

Arm curl Shoulder press

VarioLeg extension

Upper back

WEEK 1 WEEK 2

Studio Classes Cardiovascular Resistance weights

Studio Classes Cardiovascular Resistance weightsStudio classes are great for motivating you due to the presence of others as well as the fact they often work a wide range of muscles and improve your muscular and cardiovascular endurance.

Cardiovascular exercise is great for burning calories and for maintaining a healthy heart. Running, stair climbing and cycling are just some examples are cardiovascular training.

Strength training such as free weights and machine weights boost your muscle strength and also aids long-term weight loss. In addition to physical strength benefits, strength training also boost your immune system, reducing the risk cardiovascular disease and diabetes.

Circuits

Circuits

Body Pump

Body Pump

Core Session

Core Session

Cardio Blast

Cardio Blast

Treadmill

Treadmill

Upright Bike

Upright Bike

Cross Trainer

Cross Trainer

Climber

Climber

Rower

Rower

Vario

Vario

Chest Press

Chest Press

Shoulder Press

Shoulder Press

Vertical Traction

Vertical Traction

Bicep Curl

Bicep Curl

Leg Press

Leg Press

Tricep Extension

Tricep Extension

Leg Extension

Leg Extension

Abs

Abs

Leg Curl

Leg Curl

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WEEK 4WEEK 3Studio Classes Cardiovascular Resistance weightsStudio Classes Cardiovascular Resistance weights

CircuitsCircuits

Body PumpBody Pump

Core SessionCore Session

Cardio BlastCardio Blast

TreadmillTreadmill

Upright BikeUpright Bike

Cross TrainerCross Trainer

ClimberClimber

RowerRower

VarioVario

Chest PressChest Press

Shoulder PressShoulder Press

Vertical TractionVertical Traction

Bicep CurlBicep Curl

Leg PressLeg Press

Tricep ExtensionTricep Extension

Leg ExtensionLeg Extension

AbsAbs

Leg CurlLeg Curl

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CircuitsCircuits

Body PumpBody Pump



TreadmillTreadmill



ClimberClimber

RowerRower

VarioVario





Leg PressLeg Press



AbsAbs

Leg CurlLeg Curl


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FUTURE OPTIONS...

Facebook.com/BoltonArenaGym @BoltonArenaGym @BoltonArenaGym

Feeling healthier and stronger? Looking to continue your fitness journey? Take a look at these options:

For more information speak to our gym team.

A running club based in Horwich, who

cater for all ages and abilities, including junior and senior

sessions that meet every week.

Led by an experienced running

coach, take part in social running and other fun activities in our Community

Run Group.

Further your athletic training with Chorley

Athletic & Triathlon Club. The club welcomes any

new members of any ages and ability, and is

renowned for being a very friendly club.

www.boltonarena.com

Building an active healthy community

ACTIVE TEENS PROGRAMME · great for burning calories and for maintaining a healthy heart. Running,...

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