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Gym Floor


Cardio

Your heart is the centre of everything. With a stronger and healthier heart you are able to pump blood around your body more quickly, making it easier to get fit and stay fit! We have recently invested heavily in our cardio vascular equipment! Our machines are both easy and great fun to use. We have everything you need to give your heart and lungs a great workout!

Matrix Treadmill
The treadmill is designed to replicate walking or running while in the comfort of the fitness suite. The treadmill is the backbone of many fitness suites and is one the best calorie burners you can find.
  1. Step on the back of the treadmill and attach the safety click to you top.
  2. Set your workout to your desired settings and press ‘Go’.
  3. Once the treadmill is moving walk with a heel to toe motion and arms swinging naturally.
  4. Increase your speed or incline to suite your needs.

Matrix Upright Stationary Bike
The Stationary bike is suited for anyone looking to replicate cycling while in the fitness suite. The stationary bike is great for cardiovascular fitness and to train endurance in the whole of the legs.
  1. Check that foot straps are safe and secure
  2. Adjust seat height to hip level
  3. Step onto the stationary bike and ensure your knees are not fully locked out at full extension
  4. Set up desired programme and pedal keeping the bottom of your foot facing the floor

Matrix Spin Bike with MyRide
The spin bikes and the Myride are designed for a virtual spinning class at any time of day. No need to arrive at certain times, plug in your head phones and enjoy.
  1. Check foot straps are safe and secure
  2. Adjust seat height to hip level
  3. Adjust the seat forward/backwards so your knee will be just over your ankle when both peddles are the same distance from the floor
  4. Adjust handle bars so they are the same height as your seat
  5. Adjust handle bars forward/backwards so your arms are extended but not locked out at the elbows

Matrix Cross Trainer
The cross trainer is a great machine for everybody looking to improve cardiovascular fitness and muscular endurance. The elliptical is often used by many users for HIIT training.
  1. Step on the cross trainer on the lowest pedal to avoid pedals moving.
  2. Once in position keep both feet planted to the foot pads and pedal around until the cross trainer powers on.
  3. Once powered up choose the programme you wish to train on and enter your settings.

Matrix Ascent Trainer
The cross trainer is a great machine for everybody looking to improve cardiovascular fitness and muscular endurance. The ascent trainer has the added function of a glutes workout for anyone really looking to tone their behind
  1. Step on the ascent trainer on the lowest pedal to avoid pedals moving.
  2. Once in position keep both feet planted to the foot pads and pedal around until the cross trainer powers on.
  3. Once powered up choose the programme you wish to train on and enter your settings

Matrix KrankCycle
The krank cycle is perfect for anybody looking for that upper body cardiovascular workout. Seated, standing, forward & backwards. The krank cycle can be adjusted to suite every position working your core and whole upper body.
  1. Adjust the height lever to the desired position to suite your workout
  2. Adjust the rotation of the level ensuring the catch is pushed firmly down once selected
  3. Rotate handles to desired grip and you are set up for your workout

Concept 2 Rowing Machine
The rowing machine is a great piece of cardiovascular equipment to increase lower body & upper body endurance while significantly working your cardiovascular system. The rowing machine is possibly one the most underrated pieces of equipment in the gym.
  1. Sit on the rowing machine and strap feet in securely with the straps provided.
  2. Reach forward gripping hold of the rowers handle.
  3. Keeping your back upright and shoulders back extend your arms while bending at the knee to your starting position
  4. Drive backwards with your legs and pull with your arms keeping your elbows in and down as you do so. Repeat the motions.

Matrix Climbmill
The climbmill is one of the most popular pieces of equipment on gym floor recently, and for a good reason. The climbmill is basically walking up a constant flight of stairs. Anyone looking for an effective cardiovascular workout while toning their entire lower body will find this piece of equipment amazing.
  1. Step onto the climbmill holding onto the safety rails
  2. Select your workout on the screen
  3. Once the climbmill is in motion, select desired intensity for yourself and step accordingly to the speed set on the climbmill
  4. WARNING! If you feel like you are going to fall/slip at any moment, there is a safety pad at the bottom of the steps marked 'control zone'. Touch this pad with your feet and the machine will stop

Matrix Stepper
The stepper provides the user with a workout which simulates climbing flights of stairs. The stepper is great for anybody looking to tone up their legs and bum along with cardiovascular fitness.
  1. Step onto the stepper with both feet, the stepper will start to slowly go down to the floor.
  2. Start stepping without hitting the floor or going to the top of the machine.
  3. The greater your level the faster the steps will go down and the faster you will have to step.

Fixed Resistance

Fixed weight machines focus on specific areas of your body. You can grow, tone and strengthen muscles and is great for beginners as the machine guides your movement. Resistance training also helps you to burn calories, so is a key part of your workout, whatever your goal.

Hip Adduction/Abduction
This piece of equipment is perfect to target the inner & outer thigh. With the inner thigh being a troublesome area for many people it is no surprise why this piece of equipment is one of the more popular pieces in the fitness suite.

Leg Curl
The leg curl has been the staple for many gyms over the years. This machine targets the hamstrings (back of the thigh) perfectly giving size & shape for toned legs.

Leg Extension
Opposite to the leg curl, the leg extension works the complete front part of the thigh called the quadriceps. The leg extension is an excellent exercise to develop the quads and should be part of anybody’s leg routine.

Lower Back 
The lower back machine is designed to work the erector spinae. This exercise should be done by everybody to give the correct development & support to your core.

Abdominal Crunch
The abdominal crunch is designed to work the abs which everybody going to the gym aims to have. Having a good set of abs is a clear definition of fitness.

Seated Row
The seated row is the perfect exercise to go along side the Lat pulldown. The seated row is used to add thickness to the upper back and working more of the inner back muscles like the Trapezius and Lower Lats.

Seated Shoulder Press 
This machine is designed to work the heads of the deltoids (shoulders), the deltoid is split up into 3 heads and this machine will primarily target the anterior & medial head. The shoulder press is a staple for shoulder mass & shape for anybody.

Vertical Chest
The vertical chest will primarily work the pectorals (chest) giving size and shape to the chest. The vertical chest is an excellent starting block for anybody who is unsure about resistance training.


Cable Resistance

Using cables is a great progression from fixed resistance machines and takes your strength training to the next level using multi-directional movement. Most exercises require you to stand rather than sit, this helps you to develop a stronger core and balance.

Lateral Pulldown
The Lat pulldown is designed to work the upper back and is great for anyone aiming for the classic V taper shape.


Free Weights

Free weight exercises enable muscles to contract through a fuller range of motion and also incorporate stabilizing the muscles giving an advanced muscles workout.  We have a large  selection of free weights and kettlebells.


Vibrostation

Vibrosation is a gym machine that's unique. It works by transferring vibrations to selected muscles around your body, making them contract and helping them to stretch, tone and strengthen.
The vibrations make the effect of your exercise much greater, so you can have a full workout in a fraction of the time. It's the low-impact way to maximise your fitness in the gym, fast.

Oulder Hill Leisure Complex

Hudson's Walk, Rochdale, OL11 5EF

Tel: 01706 716680


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