Alton Towers

Alton Towers rides

Thirteen

Thirteen is based on the discovery of an unearthed ancient burial site in an area of unexplored woodland known as the Dark Forest. Built on the site of the old Corkscrew rollercoaster, you are invited to take the ultimate ride on Thirteen, venturing deep into the seemingly living and breathing Dark Forest. There you will face an unknown horror that has been unleashed from an ancient crypt!

You will find TH13TEEN in the Dark Forest.

You must be at least 1.2m to ride. If you are 1.96m or over you can't ride.

Air

Float, swoop, swoar and dive. Feel the exhilaration of being weightless. You're flying.

You will find Air in Forbidden Valley

You must be at least 1.4m to ride.

Nemesis

Meet your nemesis! This intense ride takes you over rivers of blood and rock, reaching g-forces greater than a space shuttle launch.

You will find Nemesis in Forbidden Valley.

You must be at least 1.4m to ride.

Oblivion

Face your fears! You know you shouldn't look down, but you won't be able to stop yourself taking a peek at the colossal, vertical drop.

You will find Oblivion in X-Sector.

You must be at least 1.4m to ride.

Rita

She may be succumbing to the powers of the Dark Forest but nothing can stop her speed! Hold onto your eyeballs as you're catapulted from 0-100km/ph in 2.5 seconds!

You will find Rita in the Dark Forest. You must be at least 1.4m to ride.

Bury St. Edmunds

Bury St Edmunds Cathedral and Abbey Gardens

Bury St Edmunds Cathedral rises above the Abbey Gardens

On Christmas day 855, at the tender age of 15, Edmund was crowned King of East Anglia. Historical accounts note that Edmund was a popular and just King. When the Danes invaded, he found himself leading an army into battle against them. It was during a forced retreat one fateful day in 869 that he and his followers were captured, and Edmund was tortured and slain. Legend has it that Edmund refused to renounce his strong Catholic faith, and thus died a martyr. The Abbey, which dates back to 633, was renamed in his honour, and for the next five centuries, pilgrims from all over the world travelled to worship at the shrine of St Edmunds. In fact, St Edmund was held to be the patron saint of England before St George.

The Abbey Gate

The boundaries and influence of the Abbey steadily grew. In the 11th Century, a stone church was built by the Benedictine monks to replace the existing wooden one. And at the beginning of the 12th Century, a second church, St James, was built within the grounds. Over the years, the relationship between the Benedictine monks of the Abbey and the townspeople of Bury has been a turbulent one. In the summer of 1327, violent riots broke out, during which several monks were killed and the Abbey Gate was destroyed. The current gate was built during the 14th Century, alongside the old one, and still marks the entrance to the Cathedral and Abbey gardens today.

Visitors to the Abbey Gardens should note the two plaques which mark the spot where, in 1214, Cardinal Langton and 25 Barons swore an oath which changed England's history. Seven months later, they compelled King John to sign the Magna Carta, the charter which restored certain basic human rights to the people, most notably that of Habeas Corpus, the right to contest unlawful imprisonment. The 13th Century also saw the erection of the Charnel House, built to store the bones exhumed from the Great Churchyard to make way for new burials. Some of the remaining plaques make for interesting reading, notably that of Captain Bartholomew Gosnold, an explorer and coloniser whose expeditions carried the first English settlers to North America, and who named Martha's Vineyard after his daughter.

Cloister ruins in the Abbey Gardens

The Abbey continued to expand during the 15th Century, with work being completed on St Mary's Church in 1427, one of the largest parish churches in the country. Just over a hundred years later, during the English Reformation, Henry VIII began the dissolution of the monasteries. In 1539, the Abbey capitulated to the King's men, who stripped the roofs bare of their lead. Without protection, the exposed timbers succumbed to the weather and fell apart. The townspeople were quick to begin recycling the Abbey's stones and mortar, even resorting to gunpowder on any section that could not be manually broken up. The churches of St James and St Mary and the Abbey Gate and Norman Tower survived, along with the ruins which still remain dotted around the Abbey Gardens.

The Rose Garden

In 1831, landscaping began on the Abbey Gardens, modelled on the Royal Botanical Gardens in Brussels. It wasn't until the 20th Century, however, that they were finally opened to the general public. In 1914, with the creation of the Diocese of St Edmundsbury and Ipswich, St James' Church was granted Cathedral status.

During WWII, Suffolk's flat fields were ideal for Airfields, and 19 were eventually built, used mostly by the USAAF. This influx of troops was so great that by 1944, 1 in every 7 people living in Suffolk was an American. Along with three memorial seats, the Abbey Gardens also houses the Rose Garden with its memorial pillar dedicated to the 94th Bombardment Group.

Statue of St Edmund

The statue of St Edmund by Dame Elizabeth Frink, which stands beside the Cathedral, was commissioned in 1974, and originally intended for the town centre. With the arrival of the new Millennium, work began on a Gothic revival tower for the Cathedral, created by local craftsmen using traditional materials and methods, and opened in 2005. Inside, the Cathedral boasts a glorious hammerbeam roof, adorned with angels, along with an impressive collection of embroidered kneelers. The Abbey Gardens are free to visit, and there are useful information plaques dotted around detailing the various remaining ruins and buildings. With over a thousand years of fascinating history, the Cathedral, churches, and surrounding Abbey Gardens are an essential stop on any visit to Bury St Edmunds.

http://www.burystedmunds.co.uk/cathedral-abbey-gardens.html

Bury St. Edmunds

Abbey Gardens
The park is open from 7.30am until dusk Monday to Saturday and from 9am until dusk on Sundays.

Abbey Gardens Green Flag Winner

Abbey Gardens webcam - focusing on:

the flower beds - 8am to noon; and
the flower beds(close up) - 2pm to 8am.
View a map of Bury St Edmunds showing the Abbey Gardens (Multimap)

To locate the Abbey Gardens put IP33 1XL in your satellite navigation system.

Facilities
History
Sensory garden
Pilgrim's herb garden
Central area
The riverside
Trees and shrubs
Appleby Rose Garden
Water garden
Carpet bedding
Wildlife feeding area

Facilities

Aviary

Varieties of birds include canaries, budgies, teal ducks, Bengalese and Zebra finches and diamond doves.
Bowling green

Tickets for bowling are available from the Park Keeper’s office.
Bowling is available from April to October.
Charges from 1 April 2010 are as follows:
Adults: £3.15 per person per game
Children (under 17 years of age and accompanied by an adult): £1.80 per child per game
Off Peak (Monday to Friday, excluding public holidays, between the hours of 12 noon and 2.30pm): £2 per person per game
Hire of Bowls: £1.15 and £1 deposit per set of four
Hire of Jacks: 65p and £2 deposit per jack
If you would like to make a group booking please call 01284 757490.
Kiosk

This is located near the aviaries and sells ice creams and light refreshments.
Play area

The fenced area is designed for children up to seven years old and the other equipment is for mixed ages.
The key for the Wheelchair Swing is available from the Park Keeper's office.
Putting green

This is available for hire between 9.30am and dusk.
Putting is available from April to October and is weather dependant.
Tickets and equipment are available at the Park Keeper's office.
Charges from 1 April 2010 are as follows:
Adults: £2.25 per player, per round and £1 per person deposit
Children: £1.55 per player, per round and £1 per person deposit
Crazy Golf

This is available for hire between 9.30am and dusk.
Tickets and equipment are available at the Park Keeper's Office.
Charges from 1 April 2010 are as follows:
Adults: £2.25 per player, per round and £1 per person deposit
Children: £1.55 per player, per round and £1 per person deposit


Tennis courts

Tennis courts, available all year round, can be booked in advance by telephone: 01284 757490 or in person at the Park Keeper's office.
Charges from 1 April 2010 are as follows:
Adults: £4.50 per court per hour
Children (under 17 years of age): £2.20 per court per hour
Hire of Racket: £1.85 per hour and £5 deposit
Hire of Tennis Balls (per set of four): £1.85 per hour and £5 deposit
To make a booking or enquiry contact the Abbey Gardens Bowls Hut 01284 757490

Byelaws

Listed below are the pages from the Byelaws book dated 8 September 1947 for the Abbey Gardens.

History

7th century – King Sigebert, the first Christian king of East Angles has established a modest religious community on the site.
9th century – King Edmund was captured by Vikings near Norwich. He refused to renounce his Christian faith and was decapitated. The martyred king became a royal saint after a series of miracles around his death. His body was laid to rest here.
10th century – the growing settlement became a site of pilgrimage to visit St Edmund’s resting place.
11th century – King Cnut established a Benedictine community. The Abbey and surrounding area developed under the influence of Abbot Baldwin, who planned and designed the layout of Bury St Edmunds.
12th century – serious fire damages major buildings in the abbey. Abbot Samson continues the building programme.
13th century – legend has it that Earls and Barons assembled in the abbey to listen to the Archbishop of Canterbury read Henry 1s charter. Inspired, they swore on the high altar to force King John to establish a similar charter of liberties, the Magna Carta. The Abbey continues to prosper, but townsfolk are unhappy with the Abbot’s power.
14th century – the abbey suffers a series of disturbances from the townsfolk, keen to gain civic control of the town
16th century – as part of the Dissolution of the Monasteries the Abbey was surrendered to Henry VIII. It was sold on by the Crown; the abbot’s palace survived as a house until 1720, but the abbey precinct became a quarry for building material for the townsfolk. Today various buildings and boundary walls in the town still show evidence of this plundered stone.
In 1831, after 300 years of neglect, the grounds, which were owned by the Marquis of Bristol, were laid out as a Botanic Garden.
Created by Nathaniel Hodson, plants that had been kept in an area on the eastern side of the churchyard were transferred to a location on the site of the Great Court of the Abbey.
Hodson compiled a comprehensive Catalogue of Plants containing 2000 plants in 1822 and it is presumed that most of these plants were moved to the new site in the 1830s, where the formal beds now are.
In the early years the gardens were financed by subscribers and included the Duke of Grafton and the Marquis of Cornwall. The subscription rate was two guineas.
At the end of the 19th century visitors were allowed into the Gardens for a fee of one shilling and children for sixpence. This was a lot of money at the time but was specifically done to exclude the ‘undesirables’.
1912 – St Edmundsbury Borough Council took out a lease for the Gardens at £90 per annum with the intention of maintaining the area. It was proposed to make the gardens a free open space and they were officially opened as a free park on 28 December 1912.
1953 - The gardens were eventually bought by the borough council for the sum of £7,814. 1s 0d.
[top]

The Sensory Garden

The first ‘Blind Garden’ was built in 1990 and was designed to provide interest for the visually impaired through scented plants and herbs.

After consultation with the local branch of the West Suffolk Voluntary Association for the Blind a plan was drawn up for a garden that would stimulate all the senses.

The garden is traditional in design to compliment its surroundings.

The pergola is designed to give the effect of a cloister where the monks would have walked in days gone by. It runs around three sides of the garden separating the inner courtyard garden from the main Abbey Gardens and has many climbing plants such as Clematis, Akebia and thornless roses trained over it to provide interest throughout the year.

There are many other features of interest including fragrant and brightly coloured borders, a water fountain with pebble-work surround, plus tactile maps and plants.
[top]


Pilgrim’s Herb Garden

The idea of creating a herb garden in the Abbey Gardens came from one of the most famous surviving illustrated manuscript of Apuleius Platonicus that was written at the Abbey in approximately 1220AD. (The Bury Herbal as it is known is now in the Bodleian Library in Oxford.)

The new Pilgrim’s Herb Garden was opened in June 1998 by HRH Prince Charles and forms a link between the Cathedral and the Abbey Gardens.

Volunteers from the Friends of the Cathedral now maintain it.

Most of the plants are hardy perennials and climbers including old favourites such as Lavender, Paeonia and Roses.

There are also many traditional native medicinal plants including Yarrow, Plantain and Betony, which is reputed to cure most ills and to have powers against evil spirits.
[top]

Central area

Originally the central area was a botanic garden laid out in the same style as the Royal Botanic Gardens in Brussels.

It was created in 1831 by Nathaniel Hodson and consisted of radiating, concentric beds planted with native plants and herbs laid out in their natural botanical orders.

In 1936 the concentric circles were replaced by the sixty four island beds which, together with illuminations, formed part of the Coronation celebrations for George VI in 1937.

Today, approximately 20,000 plants are bedded out in the spring for the summer display plus 12,000 plants and 20,000 bulbs in the autumn for the spring display.

Although this area is still planted in the Victorian Bedding Style, using similar plants, the actual varieties have been bred to modern F1 standards for disease resistance, repeat flowering and uniformity.

The designs and colour schemes vary each year but the old favourites like geraniums, begonias, and salvias are always included.

To avoid disastrous failures new and unusual plants are always trialled in other parts of the garden before being used in the Central Area.

Abbey Gardens has become well renowned for its colourful and attractive displays and visitors come from all over the world to see it.

The riverside

The River Lark runs along the eastern border of the gardens and has seen many changes since man first settled in the area.

The waters were vital to the wellbeing of the Abbey’s community and they took full advantage by diverting the river to supply power to a mill and using the course of the river as a trading route when many a barge could be seen plying its way through the countryside.

Today the bankside is more formal, with plantings of decorative willow and dogwood. These shrubs are pruned annually to encourage the growth of their colourful stems that brighten the banks for the winter. Sights and sounds of the countryside are never far away as Kingfisher and Water Vole enjoy the fruits of the river.

Trees and shrubs

A wide variety of trees and shrubs were planted when the botanic garden was first laid out. Some of the trees are still growing on the site, and many others have been planted since. Some of the more interesting and unusual specimens are listed below:
Maidenhair tree (Ginkgo biloba) - This species is the sole survivor of a family of trees that flourished 160 million years ago. The unusual leaves are fan shaped, and turn clear yellow in the autumn. It is very long lived; some specimens in Asia are believed to be 2000 years old.

Turkish hazel (Corylus colurna) - This tree is one of the survivors from the original planting of the gardens. An introduction from western Asia, it is a close relative of the common Hazel, bearing similar nuts and catkins. Growing to 20 metres, a feature of this species is its corky, corrugated bark.

Corsican Pine (Pinus nigra var.maritima) - Another survivor from the original planting. Corsican pines were introduced from the Mediterranean, and widely planted for shelter belts, and by the coast, as they tolerate salty coastal breezes. The multiple stems of this tree have been joined together with steel cable, in order to reduce the possibility of breakage. This technique has been used on several trees in the gardens.

Tulip tree (Liriodendron tulipifera) - This will eventually form a large tree, notable for the distinctive shape of its leaves, and the clear yellow colour they turn in the autumn. Tulip shaped flowers are borne in June and July on trees over 15 years old.

Black poplar (Populus nigra.var. betulifolia) - This is possibly the oldest tree in the gardens. One on this site is mentioned in a volume of fine specimen trees in Britain published in 1826 by J.G. Strutt. It was then considered to be one of the finest in the country.

Fern-leaf beech (Fagus sylvatica var.heterophylla) - This has a narrow, lobed leaf as opposed to the roughly oval leaf of the Common beech. If, however, you inspect the tree closely, you should be able to find some branches with normal leaves. This form is propagated by grafting.

Common lime (Tilia x europaea) - Common lime, or Linden, is a hybrid of the two native limes, broad leafed lime – Tilia platyphyllos & small leafed lime – Tilia cordata. It has been widely used to create avenues because of its upright habit and can be found in the streets and parks of many towns and cities as it tolerates relatively high levels of atmospheric pollution.

Tree of Heaven (Ailanthus altissima) - This grows to a height of 25 to 30 metres, hence its name. The tree in the gardens is a good sized specimen, planted in the 1820s. The leaves are composed of leaflets attached to a central stalk and can be up to 600mm long. Female trees produce large bunches of conspicuous red key-like fruits.

Snake bark maple (Acer grosseri var. hersii) -This is one of a group of snake bark maples well known for their marbled bark. It bears long clusters of fruits and the leaves turn to rich colours in the autumn.

White Himalayan birch (Betula utilis var.jaquemontii) - Grown for its decorative bark, these two trees have been planted close together and now form a single unified crown. The species originated in North India and West Nepal.

The Appleby Rose Garden

In the 1720s this area was the site of an old orchard and it wasn’t until 1947 that it became established as a Rose Garden.

The design was by Mr Bond, a previous Parks Superintendent.

The project became possible through the generous donation of the royalties of a best selling book called Suffolk Summer, written by John Appleby, a man from the American air force stationed at Rougham during World War Two.

The sixteen rose beds have some 400 rose bushes ranging from Hybrid T’s, Standards, Floribunda’s and Shrub roses.

There is an unusual bench made from the wing of a USAAF B17 Flying Fortress bomber aircraft and a memorial stone in recognition of the many American serviceman based in Suffolk.
[top]


Water garden

The original water garden on this site was built in 1959 when the local pageant made a surplus of £2000 which was used to fund the project.

It was a modern, paved, open plan water garden and the basic layout still remains. However, many years later it was decided to enclose it and extra beds and a bog garden were added.

Many of the trees and shrubs have now matured to give some gentle shade at the waters edge.

The sound of running water captures the peaceful nature of this area of the park.

Iris, Astilbe, Caltha and Rheum are all well adapted to flourish successfully in the moist conditions created for them.

Carpet bedding

This is a traditional parks method of planting different coloured plants very close together, in order to reproduce a picture or design.

Often this will be the symbol of a charitable organisation which is having an anniversary, or wishes to publicise its work.

The carpet bed in the Abbey gardens is located near the Park Keeper's office.

A single design might use thousands of plants; typically 250 plants per square metre. Because of this, and the complexity of many of the designs, the planting is a skilled and time-consuming task.

The maintenance is very labour intensive, as the plants need to be hand weeded and trimmed to maintain the definition of the design.

Most of the plants used in creating a carpet bed are tender and therefore the designs are only planted and maintained through the summer.

Species used include Echeveria, Sedum, Alternanthera and Sagina.
If your organisation wishes to have your name on the waiting list to have its logo displayed in a bed please write to:

Parks
St Edmundsbury Borough Council
West Suffolk House
Western Way
Bury St Edmunds
Suffolk
IP33 3YU

Phone: 01284 757089
Fax: 01284 757066
Email: parks@stedsbc.gov.uk

Wildlife feeding area

Problems with pigeons:

We have complaints every year about the amount of mess caused by pigeons, especially when they roost in areas used by people visiting the park. Their droppings damage buildings, such as the Abbey Gate, block gutters, make pavements slippery - and walking underneath where they are perched is hazardous unless you have a hat!

Pigeons carry insect pests, as well as various diseases which can affect us, and food left for them also attracts rats and mice. Feeding pigeons throughout the whole park spreads these problems and artificially increasing their food supply in this way means pigeon numbers grow to unnatural levels.

We know visitors like feeding the birds, so we have set aside a special area in the Abbey Gardens. The feeding area can be found if you head towards the play area and walk over the bridge. It is on your left hand side.


Feeding the pigeons and other wildlife:

The feeding area is close to a dovecote which the pigeons will be using as a roosting place so feeding them near it will encourage them to stay close to their home. We put up the dovecote after closing the pigeon's access to the Abbey Gate, so that area is now safer for visitors walking there.

Feeding the pigeons and other wildlife is only allowed in the designated area. Feeding them elsewhere in the Abbey Gardens could lead to a fine for littering.


Looking after the pigeons:

The more food that is available, the greater the number of pigeons - because they breed more. If we limit the food supply, the pigeons will limit the number of eggs they lay so the size of the flock will slowly fall to a natural level. Pigeons are very good at controlling their numbers to match the local food supply so none of them will starve.

We need your help to keep pigeons to a reasonable level by getting them used to feeding in the area near their home. Please do not feed them or any other wildlife anywhere else in the Abbey Gardens.

http://www.stedmundsbury.gov.uk/sebc/play/abbeygardens.cfm

Alton Towers

Alton Towers

Alton Towers

Alton Towers

Alton Towers

Exercise

Free Weights

'Free weights' are weights, whose motion is not constrained by external apparatus. The most experienced bodybuilders & weightlifters throughout the world favour free weights over weight machines (weight machines such as Multi Gyms or Cable Machines). Whilst weight machines are still an important part of any strength training routine they do not offer the same benefits as free weights.

Free Weight Advantages Using free weights such as dumbbells, barbells or Kettlebells incorporates the stabilising muscles that enable you to perform the exercise movement. Using stabilising muscles to lift weights will make you more effective in producing overall muscular strength and power. Free weight exercises are more closely matched to the natural movements of your muscles and joints. Free weights help improve your overall balance and coordination. You can perform a wider variety of exercises with free weights, e.g. with a simple set of adjustable or fixed dumbbells or an Olympic or standard barbell set you can perform hundreds of exercises. Whereas using a strength machine you are limited to the amount of exercises that can be performed The costs of weights are inexpensive, they are also portable and use little space in comparison to strength training machines.

Different Types of Free Weights Fixed Dumbbells - Fixed dumbbells (sometimes referred to as hand weights) have a fixed weight attached at each end of a dumbbell bar. Fixed dumbbells are great for the strength trainer who is conscious of workout time and also has the available space. A full set of fixed dumbbells will allow you too quickly and easily transition between dumbbells without changing any weight plates. Fixed dumbbells typically increment in 2kg steps, starting at 2kg up to as much as 60kg Kettlebells - A Kettlebell is a cast iron/rubber encased ball shaped weight with a handle attached. Kettlebells offer a variety of strength training and endurance workouts for a minimal cost, they also take up minimal space, making them ideal for everyone. Some of the newer kettlebells have adjustable weight stacks (known as selectorised kettlebells). Kettlebells typically increment in 2kg steps, starting at 2kg going up to 40kg Standard Weights - Standard weights are smaller in comparison to Olympic weights and are recommended for the novice/beginner. Standard weights have a 1" diameter hole in the centre of the weight plate. Standard weight plates come in the following sizes: 0.5kg, 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg & 25kg. A standard barbells maximum weight is around 120kg, once you are lifting near this limit you will need to consider Olympic weights. Olympic Weights - Olympic weights are larger than standard weights and have a 2" diameter hole in the centre of the weight plate. Olympic weight plates come in the following sizes: 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg & 50kg. Olympic weights are better suited for intermediate/advanced strength trainers who are lifting heavier weights than the novice/beginner lifter. Olympic Barbells are also stronger than standard barbells with a maximum weight load up to 750kg! Cast Iron Weights - Cast iron weights are the most popular form of weight plate, their low manufacturing costs helps keep the price low in comparison to other types of weights. Bumper Grip Weights - Bumper grip weights usually have a 2 or 3 grip design which allows easy transition of the weight. The rim of the weight plate is surrounded by rubber which helps protect the weight from chipping and also reduces the chances of floor surfaces scratching/damaging.

Rubber Encased Weights - Rubber encased weights are cast iron weights that are covered/enclosed by rubber. The rubber coating helps protect the weight from chipping and also reduces the chances of floor surfaces scratching/damaging.

Exercise

Multi Gyms - The Benefits

Multi gyms keep improving in quality, sophistication and the options that are available. While still not as popular as lifting free weights, home gym use has grown by 80 percent since 1987, according to the Sporting Goods Manufacturing Association. This increase in multi gym use has attracted new manufacturers to the market, giving the consumer more opportunities than ever before to find a system that perfectly fits his or her needs. Unfortunately, it also makes the search for the perfect multi gym that much more difficult. A little research before venturing out to the fitness equipment stores could save you a lot of time in the long run. The multi stack multi gyms are the old standbys of the home gym industry and consist of blocks or disks of weights attached to a lever or pulley system. Changing the amount you lift is easy, you just move a pin in the weight stack or add another plate in plate-loading models. Using a weight-stack gym machine has several advantages. It looks and feels more like models you find in gyms, a definite plus for those who have lifted in the health-club setting. Weight stacks give you a point of reference; non-weight-stack models may turn them off because of their different feel. Also they let you know exactly how much you are lifting. Many non-weight-stack multi gmys make you guess at the amount, making it difficult to track progress. Be advised, though, that lifting 100 pounds on one multigym machine may not feel the same as lifting the same amount on another. The different pulley systems on the various models often cause the actual amount you are lifting to vary slightly. many of the manufacturers have transformed their multi gyms in the past few years to address this. Changes include protective shrouds over the weight, ergonomically sound seats, the ability to accommodate large differences in body size and easier changes from one weight to another. Manufacturers have also refined the pulley and cable systems to reduce noise and improve smoothness. They have tried to reduce the floor space multi gyms occupy without compromising the number of features as well.

The Right Multi Gym Features For You Buying the right home multi gym for your needs, within your price range, can be very difficult. A wide range of products of varying quality confronts you. Two seemingly similar multi gyms can be very different from one another when you begin looking at them closely. You need to appreciate your wants and test the machine to ensure it meets them before making your final decision. First, make sure you can use it. Some machines literally do not fit their users. Many gyms are designed for people between 5 feet, 8 inches and 6 feet, 2 inches in height; shorter or taller people could be in trouble, unless it has adjustable seats. Other machines are too narrow for larger individuals to fit between the bars. Still others don't fit the human body at all. Look for a multi gym with people-friendly angles rather than boxy, straight lines. Cast iron weight stacks offer a smoother range of motion. The resistance should fit too. Its settings should include weights light enough for the beginner user to train on and heavy enough to challenge the strongest lifter. We recommend at least a 200lb stack with a 10lb starting weight. Features vary greatly, and you need to make sure they fit you as well. A good multi gym should allow you to do 12 or more different exercises without having to change the configuration. All these features should come with good instructional support. While every company provides a basic owner's manual, some companies such as Body-Solid and Vectra include printed workout charts with its machines. Safety Considerations Physically shake any multi gym you are thinking about purchasing if it moves or wobbles easily, then choose another one. You don't want to worry about the multi gym moving in middle of a workout. Look for heavy gauge steel tubing to eliminate flexing and improve movement quality. If you've decided on a weight-stack multi gym, be aware that open stacks pose the safety hazard of weights crushing someone's (especially little children's) hands. If you have children, keep them away from the multi gym while you are using it and buy a shroud for the weight stack (available with most multi gyms). If a shroud is not available and you have small children at home, look for a different model, you do not want to jeopardise your childrens safety. Finally, examine the cables. They should be strong enough that they won't break when you lift heavy weights and have a quiet and smooth motion rather than a dragging, noisy one. Buy models with covered cables as this will prolong the life by up to 5 times.

Exercise

Boxing Equipment

Many people unfamiliar with boxing consider the sport to be nothing more than brutality. But Boxing and Kick Boxing are holistic; they engage both your body and your mind. They are an alternative to the repetitious workouts you get on a treadmill or exercise bike for example. They are also an alternative to doing countless "reps" of weights in order to build muscle for the sake of building muscle. The boxing workout has variety and every workout gets you closer to your fitness goals. The added element you don't get from other fitness equipment is that boxing participants have to engage their mind throughout the whole workout. Punching, kicking, ducking, sidestepping quickly to the left or right, etc. are all moves that require the boxer / kickboxer to think about how to put them together in sequence so that offensive moves blocked So while the boxer is quickly calculating what to do next, their heart rate is increasing, calories are burning and both their upper and lower body are getting exercised simultaneously. Boxing is vastly different from just daydreaming for 30 minutes on a treadmill or grunting through four sets of the exact same repetition with weights. While there is merit in these exercises, they don't engage your body and your mind in the manner that boxing and kickboxing do.

Boxercise - A Great Workout

Boxercise is one of the most effective forms of cross-training available today. It combines use of both aerobic and anaerobic energy systems with the systematic recruitment of both fast and slow twitch muscle fibres in a manner that not only ensures a diverse workout but also enhances sports specific senses including hand-eye co-ordination, balance and timing. Boxercising is always fun, energetic and addictive. For boxercise you need a lot of boxing equipment

Our Boxing Equipment Range

Whether you use boxing equipment at a gym, a boxing centre or in your garage you have probably noticed the vast range of boxing equipment, from boxing shoes, boxing stands, boxing protection, boxing punch bags and much more. At fitness superstore we have a wide range of boxing equipment and supplies to suit your boxing needs.

Exercise

Exercise bikes

The humble exercise bike remains one of the most popular and affordable types of fitness equipment and it's easy to understand why. For starters, stationary exercise bikes offer a relatively inexpensive entry route for those seeking high quality aerobic training gear without breaking the bank. This is because the engineering required to build a decent, reliable exercise bike is far more modest than for a treadmill for example. The cycling movement itself is another reason; almost everyone can cycle, there's very little co-ordination required and the weight-bearing nature of the exercise makes it particularly easy on the hips, knees and ankles - ideal for beginners, the elderly or those suffering / recovering from injury. The icing on the cake is that cycling is also a truly excellent cardiovascular exercise

What To Look For

Braking system - most exercise bikes use electronic braking, which although not cheap, is generally smooth in use and enables manufacturers to offer programmes such as hill and heart rate control. Mechanical braking is simple, cheap and offers potentially very high resistance levels, but it needs a heavy flywheel to give a good pedalling feel and requires regular maintenance. Air braking gives you more resistance as you pedal faster, a nice cooling breeze and is a robust system of generating resistance. However, it doesn't allow you to alter resistance without changing your pedalling speed. Flywheel - All other things being equal, the heavier the flywheel, the smoother and less jerky will be the pedalling action Recumbent & Upright Exercise Bikes - Upright exercise bikes place you in the conventional upright cycling position, whereas recumbent exercise bikes place you in a more horizontal position, are easier to mount and dismount and have a more supportive seat with a back support. However, recumbent exercise bikes take up more room and are generally more costly for the same standard of bike. Pedalling feel - ideally should be silky smooth with the same level of resistance throughout the 360 degrees of pedal revolution, even at high resistance levels and out of the saddle. Avoid models with an uneven or jerky pedalling feel. Maximum workload - how much resistance the bike will give when pedalled flat out. Most bikes will provide in excess of 250 watts; experienced cyclists or the very fit will need in excess of 400 watts. Console feedback and ease of use - how clear and comprehensive is the displayed information? How easy is it to access programmes (if there are any)? Are the buttons clearly visible and easy to use? Bike Programmes - can offer variety and motivation by simulating various hill courses, allowing you to create your own or by controlling your heart rate. Exercise Bike Power supply - is the bike self-powered or does it need mains electricity? Riding position adjustability - the more adjustable the bike, the more comfortable during longer sessions. All bikes have saddle height adjustment; check whether the saddle or handlebars can be moved backwards/forwards too. Bike Saddle Comfort - How padded is the saddle? A well padded saddle will improve comfort. Standard of Construction - check that the frame's built predominantly from metal, the welds are tidy, the overall finish is good without sharp or rough edges and that the moving parts are adequately shielded from prying fingers. A solidly constructed exercise bike should also be stable and not flex or wobble, even when you're out of the saddle, giving it some stick! Exercise Bike Warranty - check the warranty with the dealer, especially if you expect it to receive heavy use. Some manufacturers now give more than the standard year's warranty on bike frames and parts.

Exercise

Rowing Machines

Rowing is an excellent and safe activity to stay in shape working all of your major muscles as well as being an ideal cardio-vascular activity. the rowing motion makes it a low impact sport making it safe for people of all ages and levels of fitness Top quality rowing machines are also comparatively cheap, making them ideal for those on a budget seeking a serious aerobic training machine! In fact, the only caveat is that while rowing in itself is unlikely to cause lower back problems, the biomechanical requirements of the rowing action could aggravate an existing lower back condition. If you fall into this category, try some regular rowing down at your local gym first in order to ensure that you and the rowing machine are totally compatible!

The Benefits of Rowers

Rowing is second only to cross-country skiing in overall muscle management, using over 82% of the body's muscles. It also works most of the body's joints through a significant and beneficial range of movement with virtually no impact. This makes it one of the best forms of exercise for all kinds of people: Those seeking weight loss, cardiovascular fitness or muscle tone Those seeking flexibility, strength or endurance Competitive athletes People recovering from injuries People of any age

Choosing the Correct Rowing Machine

There are currently 3 different types of rowing machine Air Rowers: Often referred to as flywheel, these rowers rely on resistance provided by wind. This is caused by the fan blades attached, which in turn cause the flywheel to spin. The resistance can be altered depending on the strength of the pulling motion used. At present the Concept 2 rower is proving the most popular air resistance rowing machine. Water Rowers: At Fitness Superstore we offer the First Degree Fluid Rower and the Waterrower range. The ideal behind water resistant rowing machines is to emulate the dynamics created by a boat in water. Apart from the sound of the water these machines offer a silent fitness workout. Magnetic Rowers: These rowing machines offer smooth and variable resistance, invariably found in gyms. In addition they are virtually silent utilising a magnetic brake system that produces no friction. We offer a wide range of magnetic rowers with the Kettler Coach rower proving very popular.

Rowing Machine Essentials

Standard of construction - look for a well-finished all-metal construction, with an aluminium seat rail. Sit on the seat - there should be no flexing in any part of the frame as you put your weight on Braking system - Electronic rowers use magnetic braking and are very quiet in use, but tend to lack the feel of top quality air and water rowers. Air rowers can offer a very high standard of movement and accuracy of feedback, but can be a little noisy. Water rowers create the closest feel to actually rowing on water and provide a wonderfully soothing swishing sound to boot! Transmission - Look for chains or straps, which give a positive feel to the oar action without any stretching or give as you accelerate the oar. Quality of movement - look for a smooth and even feel with no jerkiness or points where resistance suddenly drops away, especially at the beginning of the stroke (common with rope transmission). Check the range of the movement; when you're as far forward on the runner as possible (i.e. buttocks as close to the heels as possible) with your arms fully extended and holding the oar, the oar shouldn't have reached its start position. Console feedback & ease of use - how clear and comprehensive is the displayed information? How easy is it to access programmes (if there are any)? Are the buttons clearly visible and easy to use? Seat comfort - the seat should feel comfortable, even after rowing! Seat runner and rail - Move the seat to one end of the rail and tilt that end of the rower up a couple of inches - a good runner and rail will allow the seat to roll freely to the other end with a tiny amount of tilting. Oar grip - does the oar feel comfortable to hold? Does it offer good grip, even when you're hands are becoming tired and sweaty? Footplate adjustability - check that your feet can be securely and comfortably accommodated in the footplates Overall dimensions - Rowing machines generally are amongst the most compact of home CV equipment but tend to have a long, narrow footprint. Some rowers can be stored upright, useful if you're tight for space. Warranty - rowers are pretty robust, but check what warranty is offered on the frame, transmission and any electronics.

Leading Rower Brands

With Concept 2 rowing machines, Waterrower and First Degree specialising in Rowing machines; other brands (although focused towards cross trainers, treadmills andexercise bikes) offer a range of equally impressive rowers.

Exercise

Cross Trainer

Elliptical cross trainers provide an elliptical movement that reduces the stresses and impacts associated with other forms of exercise such as running, or using exercise bikes and other types of fitness equipment. As well as protecting joints from strain, shear and compression type injuries, the elliptical engineers also wanted to ensure that any movement required minimal co-ordination, and involved a maximum proportion of the lower body large muscle groups in order to help promote aerobic fitness gains and efficient fat burning. What they came up with was an elliptical or elliptic type movement, where the feet perform an ellipse, whose long axis is aligned roughly parallel to the ground. The cross trainer was born, and with the addition of upper body handles to work the chest back and arms, it quickly evolved into the elliptical trainer! Today, home-use ellipticals are almost as popular as treadmills, and nowadays there is such a wide range of cross trainer models available

Before Buying A Cheap Elliptical Trainer

Sometimes purchasing a cheap clearance elliptical trainer can prove to be a risky investment. The elliptical cross trainer is a complex piece of fitness equipment that provides a variety of fitness levels to offer a low impact work out. For this reason, the elliptical trainer must be durable and well built. The elliptical trainer mirrors running and walking somewhat like a treadmill, however the difference is that instead of the foot coming down on a hard surface, the feet move in a smooth, seamless ellipse fashion like using an exercise bike. This eliminates a vast amount of damage to the knees, ankles and joints that a treadmill imposes. As a consumer when purchasing a cheap clearance elliptical trainer, one must do some research before buying. The amount you would expect to pay widely depends on if the elliptical trainer is motorized or non-motorized. Other factors include the brand name, the programs available on the elliptical machine, and other options that the machine offers. Also, one needs to pay attention to the length of stride that the elliptical has to offer. It needs to be a minimum of 20 inches for best effectiveness. There are many UK websites that offer cheap clearance elliptical trainers on sale. A person just needs to be aware of the website and make sure it is a reputable website like us that specialises in fitness equipment. There are some good legitimate sales on cheap clearance cross trainers but make sure the company is bricks and mortar

Features To Look Out For

The Braking system - almost all elliptical trainers use magnetic braking, and you will need this option if you want programmes. Lower Body Movement Feel - the feel of a cross trainer is very subjective. Ideally it should feel smooth throughout the range of movement, with a natural stride pattern - not jerky or snatchy, or with a footplate that changes direction very suddenly as it reaches the 'end' of the ellipse. Upper Body Movement Feel - the handles should be comfortable to grip and without significant play as the handles change direction. Check that at high resistance levels, there's no rocking or instability. Ellipse Stride length adjustment - some machines allow you to shorten or lengthen the stride, making it easier to match the machine's movement to your own natural stride pattern. Console feedback and ease of use - how clear and comprehensive is the displayed information? How easy is it to access programmes (if there are any)? Are the buttons clearly visible and easy to use? The Maximum workload - how much workload can the elliptical provide when used flat out? If you're fit look for at least 250 watts. Elliptical Programmes - some can offer variety and motivation by simulating various hill courses, allowing you to create your own or by controlling your heart rate. Power type - some elliptical trainers are self-powered whilst others require a mains connection.

Exercise

What is a Treadmill? Treadmills (often referred to as running machines) are pieces of cardio equipment used for running, jogging or walking whilst remaining in one place. A treadmill provides a moving platform by means of a running deck and belt. The belt is powered by an electric motor and moves from the front of the treadmill to the rear, allowing the person to walk opposite to the direction of the belt. Why Purchase a Treadmill? Treadmill manufacturers are continually reducing their manufacturing costs. This means you can now purchase a reliable home use treadmill for under £1,000 and a cheap budget treadmill for under £500! In the UK we have unpredictable weather patterns throughout the year, also as winter approaches we have fewer hours of daylight. Because of this, walking, jogging and running outside can prove to be quite difficult. With a treadmill you can walk, jog or run in the safety and comfort of your own home, rain or shine!

Fitness Benefits of Using Treadmills Less Impact on Joints - Running on a treadmill reduces the impact on your joints compared to running on pavements or road surfaces. To further reduce the impact you can purchase a treadmill with an orthopaedic belt. Reduces Stress - Using a treadmill helps reduce stress. During cardio vascular exercise endorphins are released into the bloodstream from the pituitary gland. The release of endorphins creates a natural high and a feeling of well-being, which helps relieve stress. Increases Energy Levels - Exercise of any kind will increase your energy levels, and running on a treadmill is one of the best forms of exercise to help increase your overall energy. Increases Lung Capacity - Long distance running on a treadmill will help improve your lung capacity. Improving your lung capacity will make you stronger and healthier. Increase Bone Density - The impact of running on a treadmill overloads the selected structure and causes the body to increase the density of weight bearing bones in an effort to accommodate the stress of the activity. Increased Calorie Burn - Because running on a treadmill is a weight bearing exercise it burns more calories in comparison to exercising with Rowing Machines or Exercise Bikes.

Features of a Modern Treadmill Treadmill Motor - The electric motor is the heart of the treadmill, without it the treadmill is useless. Motor power/output is measured in horsepower (HP) the higher the HP the stronger and more efficient the treadmill will be. Always look for at least 1.75HP motor, if you plan to run long distances then look for at least a 2.0HP motor Treadmill Belt - The belt should be long enough and wide enough to accommodate your running style, if you plan to do a lot of running then look for a belt with a width of 50cm (20") and a length of 140cm (55"). Treadmill Speed - The maximum speed of a treadmill will vary between models. Mid range and commercial treadmills have maximum speeds of 20kph (12mph). To give you an idea of speed, world class runners run at an average speed of 20kph during a marathon! Treadmill Incline (Elevation) - If you plan to do a lot of uphill walking or running then look for a treadmill with an incline of 10%. Thankfully most mid range treadmills incline to 10% (some incline to 12%). Treadmill Console & Programmes - Nowadays most treadmills come with built in computer displays that enable you to select customised workouts, speed, incline and other options. If you get bored easily whilst exercising it might be worth investing in a treadmill that has a range of different programmes as this will help you stay motivated. Maximum User Weights - Always check the maximum user weight of a treadmill before you purchase. Budget treadmills usually have maximum user weights of around 100kg / 16 stone whilst mid range treadmills have maximum user weights of around 130kg / 20 stone. Treadmill Warranty - Always check the treadmill warranty before purchasing. Most treadmills come with parts and labour warranty, which means you won't have to repair the treadmill yourself if something goes wrong. As a general rule, mid range and commercial treadmills will have better warranties in comparison to cheap budget treadmills. Treadmill Accessories - You can purchase many accessories for your treadmill. At Fitness Superstore we offer accessories such as: Floor protector Mats, Extended Treadmill Warranties, Heart Rate Monitors and much more.

Different Types of Treadmills Folding Treadmills - If you are short on space a folding treadmill is the answer. The key when purchasing a folding treadmill is how ease it folds, it's stability and the maximum user weight of the treadmill. Non-Folding Treadmills - If you have the space a non-folding treadmill is ideal. Non-folding treadmills tend to be slightly more stable compared to folding treadmills. Commercial Treadmills - Commercial treadmills are suited for a commercial environment such as a health club or gym. Commercial treadmills are designed for heavy usage throughout their lifetime, which is why you will find such good warranties on commercial treadmills.

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar

Pixar