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Bramcote Hills Getting Active Leaflet

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Bramcote Hills Getting Active Leaflet Getting Active will .•• at Bramcote Hills Park Supported by SPORT~ ENGLAND Cycle Routes from Bramcote Hills Park Walking Routes at Bramcote Hills Park Trim Trail Bramcote Hills Park Cycling is a great way to get active and many safe rou tes are well signed from Bramcote Hills Park, including A Trim Trail is set out in the Park. The map of the Stapleford, Bilborough and Beeston. It's a good starting point for a longer cycle ride to Wollaton Park (2.5 km, 3 trail can be found near to the information board 1.5 miles), Attenborough Nature Reserve ( 4km, 2.5 miles) or Nottingham city centre (8km, Smiles). Start The Parkland Route- (1.25 km, /4 mile) Follow near the car park. The trail has the following with a short ride at first and gradually build up to 30 minutes cycling 4 or 5 times a week. markers with blue bands and allow 30-40 mins. equipment, each section with simple instructions on how to use it; When you're rea lly fit, you could ride as far as Bestwood Country Park, Newstead, Sherwood Pi nes Forest This is a flat and easy walk on surfaced paths with Park, Vicar Water Country Park, Sherwood Forest Country Park or even Clumber Park, following the Sustrans plenty of benches for resting. A good walk to start National Cycle Route 6, (Dover to Inverness route) with if you are unfit, as there are no steep Nottinghamshire County Council produces a booklet called 'Cycling in Nottinghamshire' or go to gra dients, stiles or gates to go through. www.nottinghamshire.gov.uk (Tel 01 15 977 4585) or www.sustrans.org.uk (Tel 0117 929 0888) for more information This route includes steep gradients, many steps and Check with a doctor before you start an exercise programme or use this Trim Tra il for the first time. If rough woodland paths. It is suitable for those who N you join an exercise class at your local leisure centre are relatively fit. you can learn how to do the exercises properly to get the most out of them and avoid injury. Robin Hood Way Always start your fitness session with a gentle walk r before starting the trim trail. Warm up your muscles ;~ Alexandrina Plantation Lowes Nursery to avoid injuries and gradually build up speed until Wollaton Park you are walking briskly. Stop now and again to do Nottingham Longer Walking Routes the exercises doing 4 -6 repetitions of each at first, Starting from the Park gradually increasing as you improve your fitness and strength. Towards the end of your trail, walk more slowly before beginning your cooling-down exercises. Bramcote The Nottingham Canal Trail, ( 14 km, 8.7 miles) Hills School along the disused Nottingham Canal is easily You could time yourself each time you complete the accessible from Stapleford Hill and the Hemlock trail and try to improve on it next time. Stone. The walk connects Wollaton with Coventry l ane to the east, Trowell and langley Mill to the Bramcote Hills west and is also suitable for cycling. An optional Primary School return along the Erewash Canal makes a round trip of 27.3km, 17 miles. Getting Active in Greenwood Bramcote Park School {1 68 km, 105 miles) Want to walk somewhere else in Greenwood, Main Access .. When you're feeling really fit, why not try part of Nottinghamshire's Community Forest? A series of , i Information Board "' ' "' ' . # free walks cards with maps are available, showing n Picnic Area ~Crick:_t .- # the Robin Hood Way? It starts at Nottingham Castle, ' , # , # many other sites where you can Get Active. /lA Childrens' Play Area # goes through Bramcote Hills Park and many other Building # parks, all the way to Sherwood Forest. Follow the • #,' ~ A Step Forward - Wa lking your Way to Health in ~ View Point • Foxwood School markers with the bow and arrow signs. Woodland Greenwood, Sherwood and Beyond 0 Grassland or Heathland Break Free Greenwood Walks • Keep a diary of your walks, time how long it takes ~ Parking Bramcote Break Free Greenwood Walks 2 [}u Seat you and try to increase your speed each time. Parkland Route Alternate gentle walking with short stretches of Woodland Walk brisk wal king, gradually increasing the time you Trim Trail Route Attenborough spend walking more quickly, as you get fitter. Other Paths Nature Reserve Official Cycle Route Look inside for more ideas about Getting Active at Bramcote Hills Park Bramcote Hills Park 4 Week Log Start week 1 by recording your normal daily exercise from walking the dogs to digging your garden. The aim of the log is to help you achieve the recommended 30 minutes exercise five times a week. Make sure you read ‘Prepare To Get Active’ before starting and follow the basic instructions for what your 30 minute sessions should include. Prepare to Get Active Below is an example of a typical routine: Week Mon Tues Wed Thurs Fri Sat Sun Wear sensible shoes or walking boots. Wear Fill in the diary to show 1 comfortable clothing to suit the weather and an extra top 3 how you’ve improved and set Normal Walk the dog Take the lift Kids visit park at the start, so you can remove clothing as you warm up. yourself new targets as you Routine at work on bikes Never exercise when you are ill or if you have a cold, and work your way to fitness. Goal Minimum Go with kids & stop if you start to feel unwell, dizzy or so breathless you 30mins Take the stairs do a cycle route can’t talk. Exercise Cycling Type WalkingEXAMPLE Aerobic exercise Warm up first with exercises, then start with a gentle If you are cycling for the first 2 pace for 2-5 minutes, gradually increase the pace and the 4 time, make sure your bike is Week Mon Tues Wed Thurs Fri Sat Sun length of accelerated exercise, and decrease the amount the right size and roadworthy; of slower paced exercise. After 4 weeks or so, you are call in at your local cycle shop Week 1 aiming for a ten minute increased exercise period within for a bike check. Begin riding Normal each 30 minute workout, 5 times a week. You can somewhere quiet, away from Routine increase this as you get fitter. Slow down to a minimum main roads and wear bright or pace when you’re 5 minutes away from being back to the reflective clothing and a helmet. Goal start, to cool down again, and do some stretching Gradually work up to longer exercises to help prevent injury and strains. and more frequent rides. Exercise Type Week 2 Exercising in the Park Goal Exercise You don’t need special equipment to get fit in the park. Just use Read ‘Prepare To Get Active’ to find out Type the things you find there to help you create your own fitness trail. when to fit the stretches into your routine Week 3 Benches can be used for many stretching and strengthening exercises. to help benefit your flexibility and to prevent muscle strains. Goal Always check with a doctor before you start an exercise programme. The exercises shown here are examples of how you could use a Abs = Stomach Muscles simple park bench during your 30 minute routine at the park. If you Exercise are not sure how to do the exercises shown, join an exercise class at Type your local Leisure Centre and learn how to do them properly. Exercise 1: Front Raise, Overhead Press and Bicep Curl Get Active by Orienteering Orienteering is a sport anyone can do. It’s a mixture The course shown here at Bramcote Hills Park is an of cross- country walking or running, and finding easy one on good, level paths. It has 6 control your way to ‘control’ points by using a map. Each points and is about 1.2 km (3/4 mile) long. control point is marked with its number and a letter The start of the course is by the information board you copy down to prove you’ve been there. If you in the car park, marked on the map by a pink know how to use a compass that will help you find triangle. The numbered control points are marked your way more easily. on the map in the centre of the pink circle, with Courses vary in difficulty and you can try more numbers by the side. The end of the course is Front Raise: Sit on bench, abs in Overhead Press: Hold water Bicep Curl: Hold water bottle in and spine straight. Hold water bottle in right hand, elbow bent, right hand and, with abs in and difficult ones as you get fitter and improve your marked by two pink concentric circles. bottle in right hand and raise arm and extend arm overhead. Repeat spine straight, curl bottle towards map-reading. up to shoulder level. Hold 2 other side. shoulder. Repeat other side. seconds and repeat other side. Copy down the letters you find at the control points in the boxes below Exercise 2: Leg Extension, Hip Flexion and Inner Thigh Leg Extension: Sit on bench, abs Hip Flexion: Sitting on bench, Inner Thigh: Place full water in. Extend left leg until level with lift left foot off the floor a few bottle between knees and, hip. Hold for 2 seconds, repeat inches, knee bent. Hold for 2 keeping abs in, squeeze bottle other side. seconds and repeat other side. gently. Repeat. Exercise 3: Bench Squat and Tricep Dips Exercise 4: Standing Leg Exercises Bench Squat: Dips: Make sure bench Standing Hip Flexion: Leg Lift: In same starting Periodically while sitting, is stable and place hands Stand with abs in, position as left, lift left lift your bottom off the next to hips.
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