The Exercise Referral P3

Gym Induction

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I put my bag AND my walking stick in a locker and made my way to find my instructor.

I was so nervous as most people are I guess, heart was pounding but actually there was no need! I loved it!

Anneka, the instructor showed me all the equipment and how to use it.

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Please note this picture is the proposed layout of the gym I attend when it was first built

I am staying clear of the treadmill for now, just until my balance is a little better because I have an image in my head of me falling flat on my face! That wouldn’t be pretty 😉

The first piece of equipment I used was the ‘Seated bike’ my legs weren’t keen on that but I pushed to do what was recommended, bearing in mind ‘I am starting very gently!’


Next the ‘Arm bike’ that was different but luckily I have quite good arm strength!

Warm-up done we went to the ‘Rower’ wow! That was hard on my back! I didn’t give in though! 5 minutes on that and the instructor was happy


Onto the ‘Octane’ This to me was like walking up a hill! Hard work but it felt good! If only the ‘calories burnt’ calculator went up more!


The Lateral this was odd!!! Similar motion as the Octane but it goes sideways as well! I couldn’t do this for long! Anneka said just a 30 second blast is all I need on this machine! I will try again next time & hope that it is a bit easier!



Anneka wanted me to do weights next!

So much harder than I thought!

I did

‘Tricep push down’

and ‘Bicep curl’

Now don’t be getting all excited because as I say, harder than I thought! ‘I am starting very gently!’ and don’t see myself as muscle woman 2014

Onto the ‘Power Plate’ this was an odd experience! Anneka said that this piece of equipment is like Marmite! You either love it or hate it!

She explained to me that if you don’t stand properly on it, then it can make your head feel odd!

So, the stance… feet shoulder width apart, knees loosely beant, shoulders back and bottom out! I’m sure you can agree that this is not the most attractive pose!

Power Plate is a brand of vibrating platform used as exercise equipment. It consists of a vibrating base, which may vibrate up and down approximately 1 to 2 millimetres, 25 to 50 times per second

The machine is large enough to accommodate a person in deep squat. Traditional exercises such as squats and push-ups are done on the vibrating base. People typically do a series of exercises for 30 seconds to one minute each on the machine, with rests of a similar duration.

Makers claim that using the Power Plate for 10 minutes is equivalent to 60 minutes of conventional exercise. In order to develop strength, power, muscle tone, and definition, conventional exercises are conducted putting tension on the muscles while standing on the Power Plate.

Whilst on the ‘Power plate’ I do static squats as low as i can for 30 seconds, moving squats for 30 seconds, I sit on the base and do 30 seconds leg raises whilst in the ‘V’ position. Then the last exercise is stepping on & off for 30 seconds’

The ‘Power Plate’ can be used for massaging as well so i use it to help with my ‘Tennis Elbow’ by putting my weight on my hands with my elbows loosely bent as if about to do ‘sit ups’ and I finish by sitting on a mat on the floor with my back against the front of the machine, I change the settings from Low to High and the timer to 45 seconds. This then massages my lower back where the majority of my pain comes from including my hip & leg pains!

When Anneka (instructor) told me that people have said to her how much the power plate helps them for pain relief i didn’t believe it possible! I had to wait to find out!


I have a programme card of what equipment to use and how to use it whenever I go again, I’m hoping as often as possible!

It couldn’t be easier! Bring on the next session!

To be continued………………….

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