Personal Trainers Rochdale

Mental Health and physical health should not be considered separately. We as Rochdale Personal Trainers are unique, because we are applying skills on both mental and physical health aspects.
Rochdale Personal Trainers And Greater Manchester Team

Rochdale Personal Trainers team is providing studio, outdoors, and home sessions.  Besides studio and outdoor sessions, we provide home personal training sessions to those who prefer to exercise in the privacy of their own home. Our aim is to encourage everyone to adopt a healthy lifestyle. To supplement, our high profile professional team of personal trainers in Rochdale, Bury, Heywood, Bolton and many ares of Greater Manchester is helping people to get fit and to lose weight.

There has been a myth among many some people that personal trainers will have a magic wand that can get results.   In summary, a Qualified Personal Trainer is a very well trained individual who is certified and well educated.  Therefore an experienced and effective personal trainer would  help you achieving results in most effective ways for your health & fitness and exercise goals quickly and safely. They motivate clients by setting SMART goals and provide feedback to clients. Trainers also measure the client’s strength and weaknesses with fitness assessments.  These assessments are necessary and useful in helping clients to improve their physical fitness. DWS Ltd (Diverse Wellbeing Services Limited), as professionals do not believe only to give personal training to clients, but also educate them. Noteworthy, our education about client’s own anatomy and physiology and many other aspects of wellness besides exercise, helps clients to unlock the secrets of their own potential.

Furthermore, to achieve the most, we combine our sport knowledge, application of sports psychology and the most recent published research. Most noteworthy, we’ll prepare you for the optimum fitness/performance.  Rochdale Personal Trainers and Greater Manchester team.

An effective and experienced personal trainer can help you to:
  • Create your nutritional plan based on your personal goal
  • Learn how you can turn your body into a fat burning machine
  • Loose 1-2 pounds per week of your body fat and keep it for life
  • Find out how to get the maximum results out of the least amount of exercise time
  • Have the body you have always wanted, be in better shape at 40 or 50 then you were in 20
  • Fit in the dress you’ve always dreamed of, go down 4 dress sizes or change your waist from 38″ you’ve been for 5 years
  • Get the motivation and inspiration you need to stick with your program
  • Get increased flexibility with personalised plan, even at older age.
Other Benefits of Personal Training Greater Manchester
  1. Our versatile sessions are fun and educational and perfect form of help
  2. We provide help with your Unique Requirements
  3. Our high profile professionals can help with specific goals and needs, either for general to professional fitness or training for an event.
  4. We help you set SMART (Specified-Measurable-Achievable-Realistic-Time Framed) Goals
  5. DWS Trainers do not waste time = Maximum Results, optimum and sustainable fitness 
  6. Not to mention, our trainers are certified in Counselling and Therapeutic Study Skills. This enables them to help clients not just fitness, the can help with improving your mental health.  Now a days, they’re An Unofficial Therapist
  7. Ultimately, They Help You Form Good Habits
  8. Specialised Treatment Programs developed for individual needs
  9. Learn how to recover from an injury and how to prevent from injury in future. Learn how to adapt a program.
    One-on-One personalised coaching to athletes

If you think any of above can help you then don’t hesitate to book your appointment or talk to us before booking your appointment.

Training Programmes

5k and 10K Training: Novice – Intermediate – Advanced
By Irfan Qureshi from DWS Ltd.

What is your basic need to train for 5K or any specific distance:

5K run and 10K Running Programme. Running your first 5K? or want to improve your running time? We are a qualified leaders in running fitness, licensed by England athletics. We can help you from couch potato to 5K and marathon. Whether you are running your first 5K or marathon or want to improve your time for any distance, DWS Running Leaders will help you to achieve you goals.

Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 3 miles on very little training. They might be sore the week after the race, but they still could finish.

But if you’ve made the decision to run a 5-K race, you might as well do it right. Below is an eight-week training schedule to help get you to the finish line. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. If running 1.5 miles for your first workout seems too difficult, you might want to begin with the walking.

5K Run
5K Run
Beginners’ running programme for 5K

5k Training: Intermediate

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You’d like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The below training schedule will take you to PR Territory. This Intermediate Program is one step up from the Novie Program, but not quite as difficult as the Advanced Program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speed-work.

Here is the type of training you need to do, if you want to improve your 5-K time:

Run: When the schedule says “run,” that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don’t worry about how fast you run; just cover the distance suggested–or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Fast: For several of the Saturday runs, I suggest that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.

Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you’re going to fast. Don’t be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

Interval Training: To improve speed, you sometimes need to train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Runs: This is a continuous run with an easy beginning, a build up in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Rest: You can’t train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days.

The final week before the 5-K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

Stretch & Strengthen: An important addendum to any training program is stretching. Don’t overlook it–particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club or gym. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. In below training programme, Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run. However, you can schedule these workouts on any day that is convenient for your business and personal schedule. For some good routines, must do some stretch and strength.

Racing: Some racing is useful in helping you to peak. Consider doing some other races at 5-K to 10-K distances to test your fitness. The following schedule includes a test 5-K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule above is only a guide. If you want to do long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar flip-flop with a rest day. Feel free to make minor modifications to suit your work and family schedule. It’s less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.

5k running programme
Running Plan for Intermediate runners

5k Training: Advanced

IF YOU’RE A SEASONED VETERAN OF THE RUNNING WARS, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is!

Let me state what you probably know already. To achieve maximum performance, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. The following training schedule is a much more sophisticated training schedule than that offered to Novice Runners or to Intermediate Runners.  In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of speed-work. If not, drop back to one of the other programs.

Here is the type of training you need to do, if you want to improve your 5-K time:

Run: When the schedule says “run,” that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don’t worry about how fast you run; just cover the distance suggested–or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Fast: For the Saturday runs, I suggest that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.

Long Runs: Once a week, go for a long run at an easy pace. (Notice use of the word “easy!”) Run 60 to 90 minutes at a comfortable pace, not worrying about speed or distance. Think minutes rather than miles, which allows you to explore different courses that you have not measured, or run in the woods where distance is unimportant. You should be able to carry on a conversation while you run; if not, you’re going to fast. Don’t be afraid to stop to walk, or stop to drink. This should be an enjoyable weekend run, not one during which you punish yourself.

Interval Training: To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Runs: This is a continuous run with an easy beginning, a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 10-K pace, then 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Stretch & Strengthen: An important addendum to any training program is stretching. Don’t overlook it–particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Wednesdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.

Rest: You can’t train hard unless you are well-rested. The schedule includes one designated day of rest (Friday) when you do nothing and a second day (Wednesday) when you have an option to also take a day off. The easy 3-mile runs scheduled for Mondays are also to help you rest for the next day’s hard workout, so don’t run them hard! The final week before the 5-K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

Racing: Some racing is useful to help you peak. Consider doing some other races at 5-K to 10-K distances to test your fitness. The following schedule includes a test 5-K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule above is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar flip-flop with a rest day. It’s less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.

Running plans
Running Plan for Advance runners

 

10k Running Programme / Training: Novice

HOW MUCH DO YOU NEED TO TRAIN TO RUN YOUR FIRST 10-K RACE? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. The same if you have run a 5-K or an 8-K race before. You might be sore the week after a 10-K race, but you still could finish.

But if you’ve made the decision to run a 10-K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of your first 10-K. (For those metrically challenged,10-K is 6.2 miles.)

To participate in this 10-K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. If running 2.5 miles for your first workout on Tuesday of the first week seems too difficult, you might want to begin by walking, rather than running. Or, if you have more than eight to ten weeks before your 10-K, switch to my 5-K schedule to build an endurance base before preceding.

Stretch & Strength: Mondays are the days in which I advise you to do some stretching along with some strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you do some strength training following your Thursday workouts, however you can schedule strength training on any two days convenient for your business and personal schedule.

Running workouts: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don’t worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn’t always easy for beginners, so don’t push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays, Sundays being a longer run. (See below.)

Cross-Training: On the schedule, this is identified simply as “cross.” What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, or cycling, walking, cross-country skiing, snowshoeing, or other forms of aerobic training ,or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you’re feeling good. What cross-training you select depends on your personal preference. But don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of rest to compliment the also easy workouts on Mondays.

Long Runs: The longest runs of the 8-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn’t a convenient day for your long runs, feel free to do them on Saturday–or any other day of the week for that matter. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don’t specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they’re more concerned that you finish. If this means walking every step in practice and in the race, do it!

The following schedule is only a guide. If necessary, you can make minor modifications to suit your work and family schedule. See the week-by-week screens for more detailed information on what to run each day and tips for your training. Click on the numbers underlined and in blue in the left column to get to these screens.

The 10K training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule

Running Plan for 10K Race

DWS Ltd. is committed to provide running fitness classes to individuals and groups catering programmes for individual’s needs. Our qualified and licensed England Athletics Leaders in Running Fitness (LIRF) will help you to achieve your goals in any distance. You can request for more information for further help.

What is Health?

Wellbeing Rochdale
The generally accepted definition of health is “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”.

What is Health?

In general, there are two aspects of health, physical health and mental health.

Physical health

Physical fitness, one of two aspects of health besides mental health, refers to good body health and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. A strong indicator of health for the localised population is their height or weight, which generally increases with improved nutrition and health care. So, this is also influenced by the standard of living and quality of life. Genetics also plays a major role in people’s height. Therefore, the study of human growth, its regulators, and implications are known as Auxology.

Mental health

Mental health refers to an individual’s emotional and psychological well-being. “A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities. Noteworthy, it helps in functioning  in society, and meet the ordinary demands of everyday life.”  Similarly, one way to think about mental health is by looking at how effectively and successfully a person functions. Feeling capable and competent; being able to handle normal levels of stress, maintain satisfying relationships, and lead an independent life; and being able to “bounce back,” or recover from difficult situations, are all signs of mental health. Health is “a resource for everyday life, not the objective of living.

Above all, health is a positive concept emphasizing social and personal resources, as well as physical capacities”. A combination of physical, mental, emotional, and social well-being helps to achieve overall health.

General fitness training:

By all means, it works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. Thus, a regular moderate workout regimen and a healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet. Diet itself helps to increase calorie burning by boosting metabolism, a process further enhanced while gaining more lean muscle. The anaerobic exercise program can burn fat and increase the metabolic rate.

Weight loss and muscle definition

In reality, general fitness training may help to promote weight loss. Personal trainers work with a client’s physician and/or therapist to construct a programme centred on restructuring lifestyle while helping to provide the necessary motivation for its success. General fitness training can also be used to promote “toning” or “building” of muscles, which are essentially the same physiological process. (However, “toning” implies moderate muscle definition, whereas “building” implies increasing musculature significantly.)

Injury recovery

In physical health, injuries may cause some sort of barriers in participation in exercises or to take part in a sport. Persons with injuries are often required to supply a written physician’s clearance depending on the extent of the injury. Personal fitness trainers are not doctors and (in most cases) are not physical therapists. Certified personal fitness trainers can contribute significantly and uniquely to recovery and rehabilitation efforts. It is necessary for the trainer to coordinate training and nutritional programs with a doctor, physiatrist, physical therapist, occupational therapist, chiropractor, special nutritional counsellor, and/or alternative medicine healthcare provider(s).

Pre/post natal trainer

During the second trimester (weeks 13-28) the unpleasant symptoms from the first trimester should have settled down and the mother will start to feel a renewed level of energy. The biggest change during this period will be the growth of the ‘bump’. As the baby grows the mother should notice a change in her body position and posture. The extra weight occurs at the front of the body, the hip and back joints will take the strain. The posture will shift as the lower back muscles tighten and take an exaggerated curvature. The abdominal muscles will stretch and strain to adapt to the growing baby. During this time it will be extremely beneficial to perform exercises to help strengthen weakened abdominal and pelvic floor muscles, in order to reduce the strain on the lower back.

A lot of stress is put on the muscle on the lower back during a pregnancy period due to the heavy weight being carried. Exercise and stretching can be extremely important to increase strength and reinforce the body structure for the extra weight.

More specialised fitness training
Sports-specific training

As a matter of fact, the more specified type is sports specific training. In this type of training, the trainers can help improve strength, flexibility and stamina to improve performance in specific sports. So, the options include increasing arm strength for tennis playing or improve strength and core stability providing better balance playing golf. In reality, sports specific training is all about developing physical conditions to improve performance and skills at a particular sport. It also refers, to understand the needs of the game, training/practising at the correct pace, in order to meet sports requirements.

Therefore, we advise you to hire a good Personal Trainer who can maximise the results. The personal training will help you within your target time to attain the best results in sports specific training.

IMPORTANT:   Please note that the chart is just a guide. You must speak to your GP/ physician about your individual weight if you are unsure. The table below shows the ideal weight for both male and female.

Height table:

Male Female
Height Ideal Weight Height Ideal Weight
4′ 6″ 63 – 77 lbs. 4′ 6″ 63 – 77 lbs.
4′ 7″ 68 – 84 lbs. 4′ 7″ 68 – 83 lbs.
4′ 8″ 74 – 90 lbs. 4′ 8″ 72 – 88 lbs.
4′ 9″ 79 – 97 lbs. 4′ 9″ 77 – 94 lbs.
4′ 10″ 85 – 103 lbs. 4′ 10″ 81 – 99 lbs.
4′ 11″ 90 – 110 lbs. 4′ 11″ 86 – 105 lbs.
5′ 0″ 95 – 117 lbs. 5′ 0″ 90 – 110 lbs.
5′ 1″ 101 – 123 lbs. 5′ 1″ 95 – 116 lbs.
5′ 2″ 106 – 130 lbs. 5′ 2″ 99 – 121 lbs.
5′ 3″ 112 – 136 lbs. 5′ 3″ 104 – 127 lbs.
5′ 4″ 117 – 143 lbs. 5′ 4″ 108 – 132 lbs.
5′ 5″ 122 – 150 lbs. 5′ 5″ 113 – 138 lbs.
5′ 6″ 128 – 156 lbs. 5′ 6″ 117 – 143 lbs.
5′ 7″ 133 – 163 lbs. 5′ 7″ 122 – 149 lbs.
5′ 8″ 139 – 169 lbs. 5′ 8″ 126 – 154 lbs.
5′ 9″ 144 – 176 lbs. 5′ 9″ 131 – 160 lbs.
5′ 10″ 149 – 183 lbs. 5′ 10″ 135 – 165 lbs.
5′ 11″ 155 – 189 lbs. 5′ 11″ 140 – 171 lbs.
6′ 0″ 160 – 196 lbs. 6′ 0″ 144 – 176 lbs.
6′ 1″ 166 – 202 lbs. 6′ 1″ 149 – 182 lbs.
6′ 2″ 171 – 209 lbs. 6′ 2″ 153 – 187 lbs.
6′ 3″ 176 – 216 lbs. 6′ 3″ 158 – 193 lbs.
6′ 4″ 182 – 222 lbs. 6′ 4″ 162 – 198 lbs.
6′ 5″ 187 – 229 lbs. 6′ 5″ 167 – 204 lbs.
6′ 6″ 193 – 235 lbs. 6′ 6″ 171 – 209 lbs.
6′ 7″ 198 – 242 lbs. 6′ 7″ 176 – 215 lbs.
6′ 8″ 203 – 249 lbs. 6′ 8″ 180 – 220 lbs.
6′ 9″ 209 – 255 lbs. 6′ 9″ 185 – 226 lbs.
6′ 10″ 214 – 262 lbs. 6′ 10″ 189 – 231 lbs.
6′ 11″ 220 – 268 lbs. 6′ 11″ 194 – 237 lbs.

% Fat Health Norms for General Population

 Classification  Men  Women
 Lean  <12%  <17%
 Acceptable  12% – 20.9%  17% – 27.9%
 Mod. Overweight  21% – 25.9%  28% – 32.9%
 Overweight  >26%  >33%