Activities

Where can I take part locally?

Available at all six Nottingham City leisure centres. Visit https://www.activenottingham.com/activities/aerobics/ for more information.

What is it?

A dance-based fitness class, led by an instructor which first became popular thanks to a Jane Fonda video in the early eighties. It has evolved passed its legwarmer-and-leotard clad origins and today there are as many styles as there are types of music. It can be done using a step, in the water to add resistance and Aerobic gymnastics or you can even do it competitively.

Aerobic endurance makes the lungs work harder by increasing the body’s need for oxygen. As this oxygen is transported through your arteries, the heart’s muscles are exercised as it works to deliver the extra oxygen into the blood. This cardiovascular exercise improves the function of your heart, but in a fun way.

Why is it good for me?

Aerobics is an effective way of keeping fit. Some of the core benefits are as follows:

• Improved heart and lung function
• Body fat control and weight loss
• Muscle toning and increased stamina and energy
• Reduced tension, anxiety and depression, and better sleep patterns

How much does it cost?

Aerobics sessions typically cost between £5 and £8 per class. Buying a course of aerobic exercise classes can reduce the cost per class even further.

What equipment do I need?

All you need for aerobics is clothing you can exercise comfortably in, such as:

• T-shirt
• Shorts
• Comfortable footwear
• Hand towel – you’re going to get sweaty!

Where can I take part locally?

Bulwell has an archery club called Bulwell Foresters, which is open to all.

Visit http://www.bulwellforesters.co.uk/ for more information.

What is it?

Archery involves the shooting of a bow and arrows at a target. There are two types of Archery available; target and field.  Target archery is the kind of archery shot at the Olympics and Paralympics and is commonly the version most beginners learn. It can take place either indoors or outdoors with archers shooting a set number of arrows at targets which are set at distances from 10 to 90 metres. Field archery is set up over woodland and rough terrain. Archers shoot at different targets in sequence and might have to shoot uphill or downhill. The targets are different sizes and at different distances, so anyone taking part has to really think about what they are doing!

Why is it good for me?

Archery offers many benefits, including:

• Helps to build strength and co-ordination
• Accessible to everyone
• A sociable and positive diversion away from daily commitments

How much does it cost?

Completing a beginner’s course at a local club or leisure provider is the best way to begin archery. The price will depend on its format and location, so please enquire locally. The price usually includes all of the necessary equipment and instruction.

What equipment do I need?

New Starters will be provided equipment including a bow, arrows and arm guard. As you progress you can often hire equipment from providers or buy your own.

Where can I take part locally?

Most of the leisure centres in Nottingham City have Badminton Courts available for hire. Visit https://www.activenottingham.com/activities/badminton/ to book a court.

To find a nearby badminton club, visit https://www.badmintonengland.co.uk/on-court/find-a-club/.

Chilwell Ladies Badminton Club

Location: Chilwell Olympia, Bye Pass Road, Chilwell, Nottingham, NG9 5HR

Email: km5050@hotmail.co.uk

Phone Number: 07808 916 050

What is it?

With over 23,700 courts nationwide, badminton is England’s most popular racket sport, with almost ½ million people swinging a racket at least once a week. Badminton’s appeal is all in its simplicity – just keep the shuttle from hitting the floor and keep it inside the court.

Why is it good for me?

• It’s great aerobic exercise to tone up and help stay fit
• The tactics make it a good all round work out for your brain as well
• Your flexibility, balance and reaction speed is enhanced by all the twisting, turning, jumping and stretching
• Hand to eye co-ordination is tested, as are your reflexes
• Casual players usually burn around 400 calories in a sociable 60-minute game
• You can play at your own pace and to your own limits

How much does it cost?

The going rate for court hire is anywhere from £6 – £12 per hour and in some cases badminton court hire comes as part of a wider membership offer with Leisure Centre’s membership benefits.  If you need a bit more structure, you can just turn up and play at any of the No Strings sessions for just £3-£5 per session, with sessions lasting from one to three hours, it offers fantastic value. 

What equipment do I need?

The better you get, the better your equipment can be, but if you’re only starting:

It’s a court, not a catwalk! Normal sportswear or comfortable leisure clothing with a bit of stretch is usually fine, but generally anything goes.

Some sports centres may require you to wear non-marking soled footwear.  White kit is a thing of the past, so wearing what you are comfortable in and the more colour the better. Most sports centres will hire you rackets and shoes and charge you a small fee or deposit for shuttles.

Where can I take part locally?

Nottingham Adult Ballet Classes
http://www.thedancestudios.co.uk/adult-ballet-tap-nottingham.html

What is it?

Ballet is known by most people as something that you watch, that is done by impossibly skinny, bendy people. In fact, ballet is something everyone can do for fitness and much more. It’s too valuable to be left to the professionals!

Ballet is for everybody – at least, anyone who likes to move to music. Whatever your age or physical condition, you can improve what you have. Your posture will start to improve on the first day; your balance will be better within a few weeks, and while flexibility and strength take longer, improvements to both can be achieved over time. During a ballet class, every joint in the body is put through its full range of movement.

Why is it good for me?

Ballet gives you better posture, better balance, flexibility, core strength, leg strength, and physical co-ordination. The less obvious benefits are to your memory, as you memorise short sequences during the class, and to your musical sense. There is really no such thing as ‘ballet music’, because teachers can use any kind of music, and they do!

Ballet is a worldwide thing, so wherever you are in the world you can find a ballet class and join in. You won’t look like the greatest dancer in the world, but that is how you’ll feel!

How much does it cost?

This varies, but ballet is very cheap compared to a lot of other forms of exercise. There are dance schools all over the country, and many of them already have adult classes, so there’s bound to be one not far from you.

What equipment do I need?

Nothing except a pair of soft ballet shoes costing £10 or less, and comfortable clothes.

Where can I take part locally?

Visit https://www.basketballengland.co.uk/court-finder/ to search for a local court and a local club.

The Nottingham Hoods Women's Basketball Team

https://www.facebook.com/NottsHoodsWomen/

http://www.hoodsbasketball.com/hoods-ladies/ 

What is it?

One of the world’s most popular sports, basketball is played between two teams of five, with the aim being to throw the ball in your opponent’s basket. Shots from open play count as two points, unless they are released from outside the ‘three point arc’, in which case they are worth three points. Players are able to move freely about the court at all times, except the player with the ball, who may only move if they ‘dribble’ by bouncing the ball.

Why is it good for me?

• Improves agility and fitness
• Great for balance and hand-eye coordination
• Very sociable

How much does it cost?

Dependent on the club and coach, taster sessions can start from as little as £4 for court hire. If you play for a club you will often have to pay ‘subs’ for a year that will cover the court, referee, and coaching costs. You may also have to buy kit.

What equipment do I need?

• T-shirt
• Shorts
• Socks
• Trainers
• Clubs will usually provide basketballs

Where can I take part locally?

For information on where you can find outdoor fitness areas, visit https://www.nottinghamcity.gov.uk/leisure-and-culture/events-markets-parks-and-museums/parks-and-open-spaces/park-activities.

Nottingham City leisure centres offer Boot Camp classes https://www.activenottingham.com/activities/boot-camp/.

What is it?

A bootcamp workout is a type of interval training (i.e. bursts of intense activity alternated with intervals of lighter activity or rest) usually involving a mix of high-intensity cardio exercises and strength training. Bootcamps offer a challenging and varied workout, require little-to-no special equipment, and create a sense of camaraderie among participants. Classes can be indoors or outdoors, and usually vary in style depending on the instructor.

One bootcamp workout might use military-style drills, while others will focus on martial arts moves. The cardio portion usually includes running, jump rope, or obstacle course challenges. The strength training may involve the use of dumbbells, workout bands, or bodyweight training. You can also expect to do some calisthenics: pull-ups, push-ups, lunges and crunches, drills and sprints, and there will be a stretch portion of the class, which can involve elements of yoga or pilates.

Different bootcamps are offered for different levels of fitness and experience, so before you join, make sure you ask about the boot camp’s basic structure and prerequisites to assess if it will be a good fit for you. You may be best to participate in a beginner’s bootcamp for your first few sessions.

Why is it good for me?

Boot camp programs are popular because they work every muscle group, you can do them anywhere, and you don’t need any specific equipment.

• Challenging – a whole-body workout designed to improve speed, agility, strength and stamina.
• Teamwork – bootcamps often use team games, paired exercises, and group activities. Not ‘going it alone’ can really help when it comes to staying motivated to achieve your fitness goals
• Variety – every session is different to the last.
• Inclusive – classes are available for participants of all levels of fitness and experience.

How much does it cost?

Unless you’re doing boot camp at home on your own, you will have to pay for a DVD to follow along with, or invest in a class.

Many bootcamp operators will offer free taster sessions or beginner classes for first-timers. Class prices range between £8-£15 per session or you can buy packs or monthly passes for a discounted price.

Boot camp DVDs range between £5-10.

What equipment do I need?

You don’t need special kit to attend a bootcamp class. Good pair of trainers, comfortable workout clothes, a water bottle and towel is recommended.

Where can I take part locally?

Local boxing club finder: https://www.englandboxinginsight.com/clubs/finder

Nottingham School of Boxing

Nottingham School of Boxing have women's boxing classes on a Wednesday evening. For the most up-to-date information on these sessions, please visit their website or social media channels:

https://www.marcellusbaz.co.uk/nottingham-school-of-boxing/

https://www.facebook.com/nottinghamboxing/

https://twitter.com/NottsBoxing

What is it?

Boxing is effectively a combat between two competitors who attempt to land punches on one another in a fenced off square ring with judges scoring points as blows are landed.

Participants wear padded gloves and spar in protective head-gear to minimise the possibility of injury. But you can also box as a workout without ever hitting anyone (or being hit yourself).

Most local gyms also offer boxing style workouts as part of their usual class timetable, and many have sessions just for women.

Why is it good for me?

Boxing training provides some of the best all-over body conditioning you can get including:

• Improved heart and lung function
• Muscle toning and increased energy
• Make the Weight schemes are also popular, helping people to achieve realistic and attainable weight goals through boxing training
• Boxing gyms often have a great feeling of community, so it can be a very sociable sport

How much does it cost?

Individual sessions usually cost around £3 to £5 and many clubs offer affordable subscriptions. Contact clubs directly to ask about fees or subscriptions.

What equipment do I need?

• A sports bra is essential, and you should train in clothing you feel comfortable in. A t shirt or vest and leggings, tracksuit bottoms or shorts is usually acceptable for beginners
• If you attend a taster session, the club will usually provide you with gloves. Bag gloves are inexpensive and available at most sports shops
• To spar or compete you will need a gum shield
• You can buy specialist boxing boots, but for beginners, a pair of trainers with good support is usually good enough
• Bandages help protect the hands and knuckles, but consult your club

Where can I take part locally?

Nottingham Dance and Fitness
www.nottinghamdanceandfitness.co.uk
07714 123 431
info@nottinghamdanceandfitness.com

What is it?

Burlex Fitness is a specially designed class that works on your core strength and flexibility whilst indulging in the thrill and adventure of Burlesque styled dance. It’s a medium pace programme that suits all build, and fitness levels. Classes usually incorporate props as well as traditional fitness moves like squats and lunges.

Why is it good for me?

Burlex Fitness classes use interval training to vary the intensity of the exercise, this ensures a good paced workout to help tone up and improve fitness. BurleX Fitness also helps to improve your strength as well as your flexibility.

How much does it cost?

Prices start from £4 and can vary.

What equipment do I need?

You will need comfortable clothing, trainers and plenty of water. Burlex classes also incorporate props such as boas, fans and hats. These are usually provided but it is a good idea to check if you need additional items before attending.

Where can I take part locally?

Colwick Park Adventure Centre
Runs canoeing sessions at a variety of times and prices.
River Road, West Lake, Colwick Park, NOTTINGHAM , NG4 2DW

https://www.nottinghamcity.gov.uk/leisure-and-culture/events-markets-parks-and-museums/adventure-team-nottingham/colwick-park-adventure-centre/ 

Holme Pierrepoint Canoe Club
http://hppcc.co.uk/

What is it?

Canoeing and kayaking are paddle sports in which you kneel or sit facing forward in an open or closed-decked canoe or kayak and propel yourself with either a single or double-bladed paddle. It may sound simple, but there are few sports more versatile than canoeing. You can discover the peace and tranquillity of Britain’s waterways, explore stunning coastlines or challenge yourself on natural and manmade white water.

Whether you want a relaxing pastime or adrenaline-pumping competition, canoeing has something for everyone. Disciplines include the Olympic events of canoe sprint and canoe slalom, there’s also freestyle kayaking, international canoe sailing, marathon racing, canoe polo, sea kayaking, open canoeing, canoe surfing, touring and recreation, white water rafting, wild water kayaking, and wild water racing.

Why is it good for me?

• It’s a low impact activity that can improve your aerobic fitness, strength and flexibility
• Even the most seemingly leisurely paddle will give you a good aerobic workout
• It needn’t be a competitive thing, so you can keep your stress and adrenaline levels down

How much does it cost?

Go Canoeing is an initiative set up by British Canoeing and funded by Sport England that aims to help more people get involved in canoeing by providing a range of captivating and inspiring opportunities and resources. Clubs and centres across the country offer Go Canoeing Starter Sessions, which give beginners the chance to try their hand at paddling for the first time. Some sessions are free with others starting from as little as £2.50.

Canoes themselves can be expensive, but while you’re starting out in the sport, most clubs and centres have equipment that can be borrowed or hired.

What equipment do I need?

Basic requirements:

• Warm, comfortable clothing such as tracksuit bottoms (ideally not jeans) and layered tops
• Water/windproof over layers
• Suitable footwear, a pair of old shoes which you don’t mind getting wet is fine

As well as these basics, you will also need a canoe or kayak, a paddle and a buoyancy aid, which is an absolute must. All of these items can usually be provided by your local canoe club or centre, although it is worth checking with them before arriving for your session.

Where can I take part locally?

The Depot Climbing Centre Nottingham
4 King Edward St, Nottingham NG1 1EU
http://www.theclimbingdepot.co.uk/nottingham
0115 9589214
craig@theclimbingdepot.com

Nottingham Climbing Centre
The Old Pool, 212 Noel St, New Basford,  Nottingham, NG7 6AT
http://nottingham-climbing.co.uk/
Tel: 0115 998 8233

What is it?

Rock climbing with ropes can be done indoors or outdoors and usually involves two people, but it can be done in a group.

In indoor climbing, the person climbing follows a series of holds or grips, each coloured to a corresponding level of difficulty.  The climber is tied to a rope that is controlled by another person, preventing injury should the climber fall. Controlling the rope is called belaying and the person doing this is called the belayer. Bouldering is a form of rock climbing that is performed without the use of ropes. Instead, you climb only a few metres off the ground with crash pads beneath.

Why is it good for me?

• It’s a very social activity and can be enjoyed by groups of friends and families with children
• It offers personal challenges, and can also provide many exercise benefits
• Improves cardiovascular health, tones muscles and helps weight loss
• Outdoor climbing is a great way to get outside and enjoy nature

How much does it cost?

Taking a climbing lesson from a well-versed professional is the safest way to begin rock climbing. The price of a lesson depends on its format and its location, so go ahead and enquire at your local climbing centre. The lesson price usually includes all of the necessary climbing equipment. Some climbing walls and many professional instructors offer instruction for those who want to make the transition from indoors to outdoors.

What equipment do I need?

Your instructor will be able to advise you on the things you’ll need, but most climbing centres should be able to provide equipment such as:

• Shoes
• Ropes, harnesses and karabiners
• Helmet

Where can I take part locally?

Visit https://www.clubbercise.com/find-a-class to find a nearby Clubbercise class.

What is it?

If you like the idea of a workout that feels more like a night out on the town you’ll love Clubbercise. Part aerobic, part dance it’s taught in a darkened room with disco lighting set to a soundtrack of uplifting club anthems. You’ll hear anything from 90’s classics like N-Trance, Set You Free to the very latest track from David Guetta.

Why is it good for me?

There are many benefits from taking part in Clubbercise class, including:

• Burn around 500 calories in an hour
• Tone Muscles
• Dancing with glow sticks gives your arms a good workout
• Dancing in the dark with disco lights means you can take it at your own pace
• You get to dance to your favourite tracks without a hangover the next day
• Music and dance are great stress relievers

How much does it cost?

Around £5 - £8 per class depending on your location.

What equipment do I need?

• Trainers with good cushioning to protect your joints (cross-trainers are best)
• Comfortable fitness clothing… A touch of neon is optional!

Where can I take part locally?

Notts Womens Recreational Cricket

http://www.nottscricket.com/page/playing/women--girls-cricket/women--girls-cricket-4662/ 

For information on how to get involved in women's and girl's cricket, visit https://www.ecb.co.uk/play/women-and-girls.

To find a local club, visit https://www.ecb.co.uk/play/find-a-club. 

Notts & Arnold Amateur Cricket Club
Goosedale Sports Club, Moor Road, Nottingham NG6 8UJ
Phone: 0115 963 0180

https://arnold.play-cricket.com/ 

Plumtree Cricket Club - Ladies
Bradmore Ln, Plumtree, Nottingham NG12 5EW
plumtreeladies@hotmail.com

https://plumtree.play-cricket.com/home 

What is it?

Cricket is a social, fun and friendly sport that can be played by women of ANY ability.

Many think cricket is played on grass with a hard ball in just the summer; and think a game takes several hours…. THINK AGAIN

There are exciting social and recreational games that can be played  either indoors or outdoors with a hard or softball. The time to play can vary but there are formats which can be played between 45 minutes and 3 hours.

Why is it good for me?

Whether you’re batting, bowling or fielding, some of the key benefits include:

• Cardiovascular exercise
• Improves agility
• Great for hand-eye coordination
• Team spirit and the social side of cricket is very strong
• Promotes good sportsmanship
• Develops concentration levels
• Helps with developing skills and there are lots of volunteer opportunities

How much does it cost?

The cost of a cricket session varies. Some clubs offer taster sessions and these can be free, there are pay as you play opportunities; and clubs offer reduced membership to encourage more women to play.

What equipment do I need?

When you start playing cricket it doesn’t have to be expensive. You don’t need lots of specialist equipment so don’t be put off by seeing cricketers lugging huge bags of kit around!

As a starting point all you’ll need is:

• Basic fitness kit… shorts or tracksuit bottoms and a t-shirt
• Some comfortable trainers
• The session coach or activator will provide things like softballs and bats for your session

Where can I take part locally?

There are some great off road cycle paths as well as a comprehensive cycle network to cycle around the city. For more information on cycle routes in Nottinghamshire, please visit https://www.nottinghamshire.gov.uk/planning-and-environment/walking-cycling-and-rights-of-way/cycling.

Nottingham has a closed road cycle circuit at Harvey Hadden Sports Village. The 1.5km off road circuit is available for play and pay, group and club bookings and is a perfect venue to learn to ride in a safe, traffic free environment.  Please contact the centre for more information about booking on 0115 8761600.

Indoor group cycling classes can be booked at Nottingham City leisure centres https://www.activenottingham.com/activities/group-cycling/.

Visit https://www.letsride.co.uk/routes to find an organised ride near you.

British Cycling East Midlands

Club finder: https://www.britishcycling.org.uk/clubfinder

Guided rides finder: https://www.britishcycling.org.uk/events/home 

Visit the Facebook page for British Cycling East Midlands to find local cycling events: https://www.facebook.com/bceastmidlands/ 

Cycling in Nottingham can be done for free at your own leisure although there are a number of cycling clubs within Nottingham:

Beeston Cycling Club
http://www.beeston.cc/

Sherwood Cycling Club
http://www.sherwoodcc.org.uk/

Nottingham Clarion Cycling Club
https://www.nottinghamclarion.co.uk/   

Nottingham Girls Cycle  
https://www.facebook.com/NottinghamGirlsCycle/

Nottingham BMX Outlaws Club -
http://www.nottinghamoutlaws.co.uk/

What is it?

There are so many different ways to ride your bike that there really is something for everyone, including Road Cycling, Mountain Biking, BMX and Track Cycling. They’re all quite different, even though they are all done on bikes, and require different skills. For example it could be said that BMX racing is more suited to young (and young at heart!) people due to the nature of the sport, whereas Road Cycling can be done by all.

Either way, all forms of cycling are a great way to keep fit and get yourself from A to B. You don’t have to be a BMXer or a mountain biker to dust off that saddle and get peddling!

Why is it good for me?

• Cycling is a great form of cardiovascular exercise
• It has a low impact on joints, particularly your knees
• If you join a group or club it can be a very sociable sport

How much does it cost?

This varies depending on what type of cycling you want to do. A good all round bike will generally cost you around £150, but this can vary greatly depending on whether you want to do a specific type of cycling.

When riding a bike, safety equipment is paramount. Most important of all is a helmet, which may cost upwards of £40, but is likely to be the most valuable piece of kit you buy.

What equipment do I need?

• A bike
• A helmet
• Suitable clothing for the weather and trousers that won’t get caught in the chain or wheels
• If you’re going for a longer ride then padded shorts are a good idea for added comfort
• Reflective clothing and lights for riding in the dark

Where can I take part locally?

Nottingham City leisure centres offer a range of dance-based fitness classes:

Zumba - https://www.activenottingham.com/activities/zumba/ 

Line Dancing - https://www.activenottingham.com/activities/line-dancing/

Afrobeats Dance - https://www.activenottingham.com/activities/afrobeats-dance/

Aerobics - https://www.activenottingham.com/activities/aerobics/

Rave Fit - https://www.activenottingham.com/activities/rave-fit/

To search for other local dance fitness classes, visit https://www.classfinder.org.uk/.

What is it?

Dance fitness is a type of group exercise class that incorporates some or many forms of dance. It’s a full body aerobic workout, divided into different tracks that provide peaks and troughs of intensity. The overall intensity of a class varies depending on the style you’re doing. the results you want, learn some sassy moves and meet some great people along the way.

Why is it good for me?

It’s simple really; taking part in dance fitness regularly will increase your fitness, transform your body, boost your confidence, ease stress and even means you’re prepared for the dance floor on a Saturday night.

Whether you’re hoping to lose weight or tone up (or even if you just get bored of doing the same thing too much), you’ll get the results you want faster by keeping your body challenged and always guessing. Mix up your regime by doing a few different classes, the more styles you do the more you keep your body on its toes!

How much does it cost?

You can usually pay as you go from around £5 per class and many teachers offer loyalty schemes such as your 10th class free.

If you are taking part in your local gym or leisure centre ask them about their membership deals, these are generally better value for money if you are planning to attend 2 or more classes a week or want to go for a swim or a gym too.

You can get free dance workouts to do at home from the exercise move dance campaign. All you need to do is #JoinTheMovement and keep an eye out for Workout Wednesdays.

What equipment do I need?

Just some trainers that fit and support you well and comfortable clothing you can move in.

Where can I take part locally?

Nottingham Sailing Club
http://www.nottinghamsc.org.uk/club/about/  
club@nottinghamsc.org.uk 
0115 982 1127

What is it?

The combination of wind and water is one of the oldest ways of powering transport and harnessing these elements is the foundation of one of the world’s most popular sports – sailing. Disability Sailing is practiced in over 50 countries worldwide and made its debut as a demonstration event in the 1996 Atlanta Paralympic Games.

Why is it good for me?

• You’re out in the fresh air, exerting energy trimming the sails and keeping the boat moving by harnessing the power of the wind
• You’ll very quickly acquire a keen sense of balance
• It gives you a great sense of escapism and your mind will be cleared of the normal tribulations of life on dry land
• You’ll probably return to dry land feeling refreshed and with such a feeling of achievement!

How much does it cost?

Sailing lessons and sailing courses can vary in cost, depending on the type of facility, the boat and level of tuition needed. Ask your local sailing club, Sailability group or RYA recognised training centre about charges. Typically they range from between £5 and £20.

Of course, you may already have your own boat which means it will cost very little!

What equipment do I need?

Many facilities provide everything you need to start your sailing progression and the club or instructor will tell you what to bring along. Ordinarily you will be provided with wet weather gear and a personal floatation device. If in doubt, wear warm weather gear and be prepared to get wet!

Where can I take part locally?

There is a 3-metre springboard at Harvey Hadden Sports Village with diving sessions available during the week.  Please contact the centre for more information on 0115 8761600 or visit https://scubanauts2115.weebly.com/.

The diving board at Harvey Hadden Sports Village is open on Sundays. A swim test will be required before use and this activity is suitable for the age: 14 Plus (14-15 year olds must be accompanied by an adult aged 16+).

What is it?

Leaping from a 10m high platform is an adrenaline rush like no other. In competitive diving, the aim is to execute a series of somersaults and twists, before entering the water with as little splash as possible. Points are then awarded by a panel of judges.

Why is it good for me?

• Improved agility, co-ordination and balance
• Increased water awareness
• Increased confidence
• Significant thrill and sense of personal satisfaction

How much does it cost?

The cost of diving lessons will vary from club to club, but will probably cost £5-£10 per session.

What equipment do I need?

• A swimming costume
• Diving practice often starts with crash mats and trampolines, in order to develop confidence. For this you will need normal sportswear.

Where can I take part locally?

Nottingham Dodgeball Club
Mellish Sports Centre, NG6 9FH
Contact: James Shaw / jamesshaw4@outlook.com

Club information: https://www.activenotts.org.uk/directory/nottingham-dodgeball-club 

What is it?

Dodgeball is a fun, fast and furious sport, which sees two teams trying to eliminate opposing players from the game by hitting them with a soft ball. The opponent can eliminate his counterpart by catching the ball, which also brings an eliminated player back into the game. The winning side is the one which either eliminates all the opposing players or the one who has the most players in the court after a set time period.

There are local and national variations on the sport and there is no set court size, number of players per team or duration of match. Typically the sport is played on basketball or volleyball courts, but it can be adapted for a football pitch and the beach. You can even play while bouncing, thanks to the growing number of trampoline parks.

Why is it good for me?

Dodgeball is a great all-round workout and some of key benefits include:

• Cardiovascular workout
• Increased agility
• Improved reactions
• Improved concentration levels
• Team-building skills developed

How much does it cost?

Wherever there’s space, a ball and some friends, a game of dodge ball can cost nothing. There are bookable commercial dodge ball tournaments, typically at £60 for a team of six. If you join a dodge ball club you may have to pay a membership fee and pay for each session you take part in, starting at £3 per hour. Check out whether your local club is offering free taster sessions.

What equipment do I need?

• T-shirt
• Shorts
• Sports socks
• Trainers

Where can I take part locally?

Nottingham City Leisure Centres offer a variety of swimming programs with babies and young children:

Swim School Aqua Babies and Pre-School - https://www.activenottingham.com/swim-school-aqua-babies-and-pre-school/ 

Parent and Toddler Swim Sessions - https://www.activenottingham.com/activities/parent-and-toddler/

Family Zone Swimming - https://www.activenottingham.com/safety/family-zone-swimming/

Splash About Swim Sessions - https://www.activenottingham.com/activities/splash-about/

What is it?

Even though it may be the last thing on your mind, there are lots of ways to keep active after your little one arrives either on your own, in a group or an organised class.

• Postnatal exercises are important to strengthen vital muscles
• Lots of postnatal classes let you exercise with your baby at your side. Some include your baby and their pram or buggy as part of the workout. Your Health Visitor may know of some local ones
• Walking and pushing your pram or buggy briskly is a great way of keeping active – just remember to focus on your posture by keeping your arms bent and your back straight. Make sure the handles are at the right height for you – your elbows should be bent at right angles.
• Try swimming. Great exercise and relaxing too, but you’ll need to wait until seven days after your postnatal lochia has stopped. If you take your baby with you, try to have someone else there with you so you get a chance to swim.
• There are also lots of different ways you can exercise at home

Why is it good for me?

It might seem counterproductive in those early months of sleep deprivation, but keeping active and getting outside is as important for you as your baby. Like any types of keeping active the benefits are:

• Improved heart and lung function
• Body fat control and weight loss
• Muscle toning and increased stamina and energy
• Reduced tension, anxiety and depression, and better sleep patterns (eventually!)

How much does it cost?

Some of the classes can cost between £5-£10 for pool costs.

Walking is free and there are some great tips to exercising at home too.

What equipment do I need?

Depending what you are doing you would need some comfortable clothes and shoes. Also remember your pre-pregnancy sports bra may not fit as well, so it is a great idea to get measured again especially if starting to do anything more high impact. If you swam while pregnant, you might find your pregnancy swimming costume is more comfortable in the first few months.

Where can I take part locally?

Visit https://www.britishfencing.com/activityfinder/ for British Fencing's activity finder.

Chilwell Blades Fencing Club
http://www.chilwellblades.co.uk/
Telephone: 01636 815548

Radcliffe Sword Club
http://www.radcliffeswordclub.co.uk/index.htm  

Nottingham City Fencing Club
http://www.nottinghamcityfencing.co.uk/index.php?Page=HOME
sabrecoach@btconnect.com

What is it?

Fencing’s origins are in real-life sword combat, however the sport is more disciplined and can be regarded as being similar to a martial art. Today, many people like to fence for a range of reasons including social, for fun and fitness and competitive, with the desire to fight and win.

Three different types of sword are used; the Foil, which targets the torso, neck and groin, the Epée which targets the whole body and the Sabre which targets the upper body except for the hands. Points are scored for successful hits and good technique is essential if you are to succeed in the cut and thrust of this most noble of sports.

Why is it good for me?

Fencing has many health and well-being benefits and women and girls all over England love it because:

• Aerobic and cardiovascular workout in both training and competition
• Improved hand-to-eye coordination
• Improved judgement and decision-making
• Increased speed and agility
• Self-discipline and mental toughness
• People of different standards and ages can train together
• They like the people they meet when then fence
• It’s a way to be part of a group
• They can go at their own pace
• They don’t need to wear lycra
• It’s low impact and indoors
• They fight with swords – can be aggressive in a safe environment
• They like the connection between fencing and films

How much does it cost?

No equipment is required to start fencing as it is provided as part of the introduction to the sport, but if you’re interested in competing then buying your own weapon and the protective equipment is necessary.

Some providers offer free taster sessions and a beginner session can cost as little as £5. An introductory course of lessons will cost from around £10 per lesson. Individual coaching is more expensive.

What equipment do I need?

For all beginner sessions you will only require some basic clothing:

• A sweatshirt or t-shirt
• Jogging bottoms (no shorts, as legs must be covered)
• Trainers

If you get into fencing more seriously, then you might consider buying your own specialist equipment. Starter packs are available consisting the following kit and cost about £200:

• Weapon
• Mask
• Glove
• Protective clothing, including a jacket and a plastron (protection where you most need it on your torso)

Where can I take part locally?

Selected Nottingham City Leisure Centres have facilities for both indoor and outdoor football. Also, throughout Nottingham there are many green spaces and parks within the city to play football recreationally for free at any time.

Grass Football (Seasonally September to May)

• Bulwell Hall Park, Squires Avenue, Bulwell NG6 9UP
• Clifton Playing Fields, Farnborough Road, Clifton NG11 8JU
• Melbourne Park, Melbourne Road, Aspley NG8 5HL
• Southglade Park, Southglade Road, Bestwood, NG5 5GU
• Vernon Park, Vernon Road, Basford NG6 0AP
• Victoria Embankment, Embankment Road NG2 2JY
• Woodthorpe Grange Park, Woodthorpe Drive NG5 4HA

There are 3G pitches at the Forest Recreation Ground- to book contact Nottingham Forest in the Community - Tel: 0115 982 4318 Email: thefsz@nottinghamforest.co.uk  and Southglade Park - to book please call 0115 876 1600. Artificial pitches can also be booked at Harvey Hadden Sports Village - https://www.astro-kings.com/ (Astro Kings) 

Female Football Fives
femalefootballfives@hotmail.com
07581 215258 
https://femalefootballfives.com/   

Powerleague in Nottingham (5-a-side)
https://www.powerleague.co.uk/football/womens   

Nottinghamshire Girls and Ladies Football League
https://fulltime.thefa.com/index.html?league=7146236&selectedSeason=84532137&selectedDivision=313058185&selectedCompetition=0&selectedFixtureGroupKey=1_177958197   

Women's and Girls Football in Nottinghamshire
Leanne Woodhead - Football Development Officer
0115 9837406
Leanne.woodhead@nottinghamshirefa.com

What is it?

Football is the world’s most popular team sport and a great way of having fun and keeping fit with friends.

It can be played in different formats, from 5-a-side to futsal to 11-a-side – indoors and out. Beginners can also pick up some skills through Soccercise – The FA’s fun new exercise class using a football.

Whether an organised match or an impromptu kickabout, football is a game of teamwork and individual skills, offering a rewarding experience for all who participate!

Being part of a team is a great way of developing skills.

Why is it good for me?

• Football is an aerobic sport, which will improve your heart and lung function
• It helps control body fat and build up your energy
• Muscles will stay toned, you’ll have more stamina and may well sleep better
• Despite the game’s excitement, this aerobic exercise can also help reduce tension, anxiety and depression

How much does it cost?

A commercial provider will probably charge you about £6 a session. Clubs can range from free to £5 a session. A kickabout in the park is absolutely free.

What equipment do I need?

A coach will tell you what to bring, but normal sportswear will be okay to start with. Teams may require team kit and proper football boots. And jumpers for goalposts, of course!

Where can I take part locally?

Goalball takes place in association with Nottingham University.

Nottinghamshire Sheriffs Goalball Club
Contact Name: Faye

Telephone 0115 9706 806

E-mail: fayed@hotmail.com
https://www.nottingham.ac.uk/sport/getinvolved/disabilitysport/initiatives/goalball-club/goalball-club.aspx  

What is it?

Goalball is the only team Paralympic sport for Visually Impaired girls. It is an exciting sport that is played by two teams of three using a ball with bells inside. The ball is the size of a basketball but twice the weight. The object of the game is to throw the ball into the opposing team’s net, while defenders attempt to block it with their bodies. All players must wear eyeshades and the court has tactile lines to assist players with their orientation on court.

Why is it good for me?

• It develops your communication, team work and agility skills
• There is a big sense of community at clubs and tournaments that you can be a part of
• Improves fitness

How much does it cost?

Dependent on the club and coach, taster sessions are usually free to attend. If you play for a club you will often have to pay ‘subs’ for a year that will cover the court, official, and coaching costs. You may also have to buy kit.

What equipment do I need?

Clubs would usually provide basic starter equipment for you however the more you get involved in goalball the more likely you will buy you own equipment.

This tends to consist of:

• Eyeshades
• Knee and elbow pads
• Hip padding
• Chest protection

Where can I take part locally?

There are lots of golf clubs across Nottinghamshire which all welcome women members/players.

Visit https://www.englandgolf.org/ to find a nearby golf club.

Notts Ladies Golf Club
http://www.nottsladiesgc.co.uk/
01623 753225
nottsladies@outlook.com    

Bulwell Forest Golf Club
Bulwell Forest Golf Club, Hucknall Road, Nottingham, NG6 9LQ
http://www.bulwellforestgolfclub.co.uk/
Tel: 0115 976 3172

SheCanGolf Ladies and Girls Golf - Oakmere Golf Club
Oakmere Golf Club, Oaks Lane, Oxton, Southwell NG25 0RH
http://www.oakmerepark.co.uk/ 
http://www.facebook.com/SheCanGolf/  
Tel: Julie Craggs 07906 994331 or Trish Burke 07843 058468

What is it?

Golf is a game played on a large open-air course. Participants strike a small, hard ball with a club into a series of small holes in the ground trying to use the fewest possible strokes to complete the course. The sport’s unique handicap scoring system means that people of all levels can play together either socially or competitively.

Why is it good for me?

Playing golf can bring some impressive health and wellbeing benefits that can help you look and feel at your best. This increasingly popular sport combines, the core ingredients that doctors recommend for optimum physical and mental health and wellbeing.

• Golf is fun – you will find it easier to make exercise enjoyable
• It does not need to take all day, playing 9 holes will only take 2 hours
• It keeps you fit – 18-hole game of golf uses at least 900 calories
• Gets you outdoors – proven way to help improve your mood, stress levels and self-esteem
• With plenty of time for conversation, golf is the perfect way to make new friends or grow closer bonds with people you already know
• Golf can be competitive and a personal challenge- you can compete at club, county and national level

How much does it cost?

Golf does not need to be expensive and like any other sport you can spend as little or as much as you like. Beginner courses start from £25 for five weeks, with equipment provided through Get into golf. There are playing options, equipment and clothing to suit every budget.

What equipment do I need?

Beginners can start by simply wearing trainers and comfortable clothes – anything but shoes with a heel, however tiny, because you will need to stand flat on the ground to swing properly. Beginner courses will provide equipment you need, such as clubs and golf balls.

There is a whole range of golf clothes and equipment available for when you start playing.

• You can carry up to 14 clubs in your bag but won’t need that many when you are first learning. Instead, 3 or 5 wood and any combination of irons along with a putter is all that is needed
• Pair of comfortable golf shoes
• Balls and tees

Where can I take part locally?

Visit https://www.british-gymnastics.org/discover/clubs/nottingham to find gymnastics clubs in Nottingham.

Nottingham Gymnastics Academy

http://www.nottsgymnasticsacademy.co.uk/  info@nottsgymnasticsacademy.co.uk  

What is it?

Gymnastics isn’t just one sport, it’s a whole range of different types and for all ages and abilities.  If you’re looking for a fresh way to work out or a new challenge, British Gymnastics can help. Here are a few options, all designed to bring a little gymnastics into your life:

Adult gymnastics is really taking off with more and more clubs offering sessions dedicated to adults and beginners. Adult gymnastics provides a new opportunity to try out an amazing sport.

MYClub is just for ages 13 to 19 and designed to give total control over your sessions. You call the shots, whether it’s learning how to backflip or creating an awesome team display.

The newest form is FreeG, freestyle gymnastics – it’s gymnastics but not as you know it. Combining elements from martial arts and stunt performance as well as gymnastics, there are no rules or competitions, it’s 100% freestyle.

Why is it good for me?

Some people do gymnastics to improve their fitness, others enjoy being competitive. But by far the biggest reason is the fun factor as well as getting a kick out of learning new skills. There’s always a great atmosphere when people are practising and training together. And learning how to do somersaults, flips and tricks just feels good. Best of all, you don’t have to go out in the cold and rain!

How much does it cost?

Sessions start from around £3.50.  You don’t have to be a member before you start and if you decide gymnastics is for you, you can become a member of the club and British Gymnastics.  Membership will vary according to your age, but typically costs between £20 and £40 annually.

What equipment do I need?

Getting involved in gymnastics couldn’t be easier. You don’t need any special equipment, just your usual comfortable sportswear to get started. You’ll find there are clubs in almost every town and city across Britain, running sessions for every age and ability.

Where can I take part locally?

Southglade Leisure centre have a hockey pitch where Redhill Ladies play.
http://www.redhillhc.co.uk/

There are many hockey cubs across Nottingham all with facilities and equipment for beginners: 

Beeston Hockey Club
https://www.beestonhockeyclub.com/

West Bridgford Hockey Club
http://www.wbhockey.co.uk/index2.php 
Geoff Bail email: geoff@wbhockey.co.uk

Nottinghamshire Hockey Association
https://www.nottshockey.org.uk/   
info@nottshockey.org.uk        

What is it?

Played between two teams, usually on an outdoor pitch, the aim in hockey is to put a ball into your opponent’s goal using a stick. Hockey is a great team sport which is easy to pick up and combines tactics and team work with a great aerobic workout!

Why is it good for me?

• Great for toning your body, especially your legs and bum!
• A sociable team sport where you can meet new people whilst having fun!
• Improves mental agility and co-ordination

How much does it cost?

Dependent on the club, starting playing can cost from as little as £2 per session but some taster sessions are free. If you play games you are likely to pay per match and this amount varies from club to club.

What equipment do I need?

• T- shirt
• Shorts
• Socks and trainers with a sound sole grip will get you started
• For a beginner, clubs will be able to supply basic equipment, including sticks and balls, but in time, buying a good stick which suits you will prove a sound investment
• Similarly, shin pads, mouth guard & some padded gloves are no bad idea!
• If you fancy becoming a goalkeeper, you’ll need a mask, body padding and leg pads. Some clubs provide this equipment if you decide you’d like to give it a try.

Where can I take part locally?

At home!

What is it?

If gyms, dance halls, running tracks or playing fields aren’t for you – then exercising at home could be the answer. There has never been as many ways to get fit without stepping outside your front door – and many of them are free. There are fitness apps and YouTube videos for every type of activity or exercise you can imagine. Stairs, chairs and household objects can be used to create your own indoor circuit class. Or you could buy fitness DVDs or exercise equipment that matches the type of exercise you like to do – from high intensity training to instructor-led aerobics routines, indoor bikes to workouts with weight.

Why is it good for me?

Home exercise is:

• Flexible – you don’t have to work round gym or class times and you can do it in the middle of the night
• Inexpensive – it can even be free
• Effective – a push-up or a cardio routine is just as tough in your living room as the gym
• Adaptable – you can decide what works for you
• Fun – you can mix it up as much as you like

How much does it cost?

Home exercise can be as inexpensive or expensive as you’d like depending on the type of activity you want to do. You might choose to buy some gym equipment, however you should allow yourself time to establish your fitness schedule before spending a significant amount of money. Your routine may simply require some cheap DVDs or free YouTube videos or mobile phone apps.

What equipment do I need?

You certainly don’t need a room treadmills or elliptical trainers. Depending on the exercise you’re undertaking, a comfortable set of trainers and enough space to undertake the activity you’re planning to do you. You could also buy some dumbbells, a skipping rope or a floor mat might be all you need to get started.

Where can I take part locally?

Visit https://www.britishequestrian.org.uk/getInvolved/where-to-ride to find the nearest riding centre.

Broadview Riding School
Broad Valley Farm, Bestwood, Nottingham, NG6 8UG
http://www.broadviewstables.co.uk/   
Telephone - 0115 975 2309

Woodside Riding School
http://www.woodsidestables.net/index.html 
Telephone: 0115 9265147
Email: enquiries@woodsidestables.net  

What is it?

Horse riding is a sport that anyone, regardless of age, ability or background, can get involved in. Whether you want to enjoy the countryside with friends on horseback, escape to the stables or enjoy tea and a gossip after a riding session at your local riding centre, horse riding provides the perfect opportunity to indulge in a little ‘me time’.

Why is it good for me?

Riding is an excellent way to exercise and improve your balance, co-ordination and flexibility. It strengthens your core body muscles, tones the stomach and provides a great cardiovascular workout. Did you know…

• Horse riding is classed as a form of moderate intensity exercise
• The tummy and back muscles stabilise the spine when horse riding; the activation of these muscles means better balance, posture and a more toned core on and off the horse
• Horse riding improves your sense of wellbeing – it has antidepressant effects associated with a drop in stress hormones
• You can burn as many calories trotting on horseback as you can by heading down to the gym for a workout

How much does it cost?

This varies depending on where you start to ride. The most important thing is to make sure you have the right safety equipment which your local riding school will provide, generally for no additional cost.

What equipment do I need?

The most important thing is safety and comfort!

• Shoes – if you have riding boots then that’s great, if you don’t then there’s no need to worry – a pair of boots with a small heel will be ideal. Trainers and flat soled shoes aren’t suitable because they could allow your foot to slip through the stirrup and get caught up. Some riding centres may provide you with boots so check before you go.
• Trousers – jodhpurs are optional! We would recommend wearing trousers without a seam if possible to avoid any discomfort.
• Riding hats – hats should be provided by your riding centre and should be fitted by a qualified instructor before you mount the horse.

Where can I take part locally?

National Ice Centre
Bolero Square, The Lace Market, Nottingham NG1 1LA
Telephone - 0843 373 3000
https://www.national-ice-centre.com 
generalenquiries@motorpointarenanottingham.com  

What is it?

Participants wear ice skates, a specially designed boot with a steel blade across the sole which allows them glide across the ice, and in time turn, spin and jump!

Why is it good for me?

This enjoyable winter sport offers a number of key health and fitness benefits:

• Improving joint flexibility
• Building leg muscles
• Boosting the cardiovascular system
• Keeping you mentally and physically fit
• Creates better balance

How much does it cost?

Public ice skating and Skate UK programmes at your local ice rink can vary from rink to rink. We advise to check your local ice rink’s website for all the details regarding prices.

What equipment do I need?

All you need is a pair of ice skates, available for hire at ice rinks across the UK, and warm clothing.

Where can I take part locally?

Gracie Barra - Brazilian Jiu-Jitsu
Nottingham, England NG5 6GW United Kingdom

https://www.gbnottingham.com/our-schools/?gclid=Cj0KCQjwjN-SBhCkARIsACsrBz6-1eiFuvhJg1Nc61RfRyy4lhyw4U1H1iEI9NqbxeFC_MbRyvPJ7AAaAv8bEALw_wcB#arnold  

info@gbarnold.com

Mixed Martial Arts Nottingham offer a range of martial arts including Jiu-Jitsu
http://www.nottingham-mma.co.uk/  
info@nottingham-mma.co.uk  

What is it?

Modern Jiu-Jitsu is a fantastic updating of traditional jiu-jitsu (from japan) making it more relevant for 21st century UK. Jiu-jitsu is:

• A system of defensive techniques, which use an attacker’s momentum against them
• Traditionally based – with spectacular throws
• Locks, strikes and throws adapted for modern day contexts

The basics will take only a few sessions to understand, however you’ll find new challenges to overcome every session, and that feeling of regular accomplishment is priceless. Each class will leave you inspired, invigorated and ready to take on the world. Boredom is something you won’t find in a class, whether you do jiu-jitsu for a few months, a year or even a lifetime.

Why is it good for me?

Jiu-Jitsu is a fun way to challenge yourself, learn some handy self-defence skills and get fit in the process.

Learning Jiu-Jitsu teaches you situational awareness and self-defence skills. Regular training will help you with:

• Improved strength, aerobic fitness, co-ordination and posture
• Self-discipline and improved concentration
• Confidence and leadership skills
• New social events

How much does it cost?

Clubs offer monthly or quarterly payment options which substantially reduce the cost per class, and sometimes offer a free taster class.  It is best to contact clubs directly to ask about fees.

What equipment do I need?

It is best to wear loose comfortable clothing that you can move around and get a bit hot and sweaty in. Tracksuit bottoms and a t-shirt are ideal but as long as clothing isn’t too restrictive, it doesn’t really matter.

Because Jiu-Jitsu is a contact sport, for safety reasons you should also remove or secure any jewellery and tie your hair back if it is long.

After a few weeks you might want to buy a white training suit (gi) but this is not essential at first.

Where can I take part locally?

Chilwell Olympia Karate School
Chilwell Olympia Sports Centre, Bye Pass Rd, Beeston, Nottingham, NG9 5HR
http://chilwell-karate.co.uk/  
info@chilwell-karate.co.uk

What is it?

Karate is a martial art which originated in India and was developed at first in Okinawa and then Japan. There are many styles, but one of the most well-known is Shotokan karate which was developed in its current form in the early 20th century by Funakoshi Gichin, and adopted throughout Japan not only as an effective fighting art but also as an excellent way of keeping fit and flexible. One of the world’s biggest karate organisations is the Japan Karate Association (JKA) which in England is represented by JKA England.

Why is it good for me?

You will benefit in a number of ways. The stretching exercises will give you flexibility, the techniques will strengthen your muscles and body, as well as giving you a good cardio-vascular work-out. As you progress, you will also feel confident that you can defend yourself when it matters.

How much does it cost?

Karate clubs charge for lessons in several ways. You might pay a joining fee for Club membership, a fee per lesson, or a monthly payment which entitles you to more lessons. JKA England as a governing body operates a licensing system which protects members with insurance as part of an annual membership fee. As part of Membership you will receive a book which records your successful “gradings” as you progress to achieving the black belt, or Shodan.

What equipment do I need?

None initially. A white karate suit is required after a few lessons. As you progress, especially if you enter competitions, you will need a mouth guard, hand protectors, and a chest protector.

Where can I take part locally?

Nottingham City leisure centres have fitness classes that incorporate kettlebell exercises:

Body Conditioning - https://www.activenottingham.com/activities/body-conditioning/

HIIT - https://www.activenottingham.com/activities/hiit/

Circuits - https://www.activenottingham.com/activities/cicuits/

Boot Camp - https://www.activenottingham.com/activities/boot-camp/

Abs Blast - https://www.activenottingham.com/activities/abs-blast/

Insanity - https://www.activenottingham.com/activities/insanity/

What is it?

Looking like a cannon ball with a handle, the kettlebell is heavy and made from solid metal. Its unusual design ensures that using it requires balance and control rather than simply strength. Kettlebell exercises involve a large number of repetitions, working several muscles at the same time.

A major benefit of kettlebell workouts is the combination of cardiovascular exercise with strength and flexibility training, which sets it apart from conventional weightlifting with barbells and dumbbells.

Why is it good for me?

• Kettlebell is low impact, so it’s suitable for all levels of fitness, with no complicated routines to follow
• A kettlebell workout can burn off up to 1000 calories per hour
• A quick way to shape your waist, abs, legs and arms
• Increase your metabolism
• Improves strength and flexibility

How much does it cost?

Kettlebell classes cost from £5 to £10, with discounts usually available when you buy a course of lessons.

What equipment do I need?

• Kettlebells should be provided by your class
• Wrist and back supports may be required, which you should provide yourself. Your teachers should be able to advise.

Where can I take part locally?

Clifton Kickboxing Club

http://www.kickboxuk.com/clifton.html 

Phoenix Kickboxing

http://www.phoenixkickboxingnottm.co.uk/classes

info@phoenixkickboxingnottm.co.uk

Spirit Dojo Legacy

https://www.spiritdojolegacy.co.uk/ 

Warriors Martial Arts

https://www.warriorsmartialarts.co.uk/

Martial Arts Academy

https://advantagemartialartsacademy.com/

Red Knights Kickboxing (Arnold)

https://redknightskickboxing.com/index.html 

NOTTINGHAM WUTAN KICKBOXING
YMCA International Community Centre, 61b Mansfield Road, Nottingham NG1 3FN‎
0798 559 2414
http://nottingham.taichi-kungfu.co.uk/kickboxing/  

The Nottingham School of Blackbelts
0115 950 2343 
http://www.nottinghamschoolofblackbelts.co.uk/home 

What is it?

Whether you’re looking to increase strength, confidence and coordination, or you’re just after a fantastic cardio workout, kickboxing will keep you coming back for more.

Kickboxing traditionally includes a blend of boxing and karate, however you’ll find a variety of different classes focusing on everything from cardio conditioning and dance to self-defence, martial arts, and one-on-one competition.

Once you know what sort of class you want to participate in, speak to a few different teachers, read some reviews, and maybe even observe a class before signing up. This is the easiest way to find out what the lessons consist of.

Remember though, whether it’s cardio-focused or full-contact, a kickboxing class is not a kickboxing tournament – you are there to learn a new skill, get in shape, and have fun!

Why is it good for me?

• A whole-body workout improving cardiovascular fitness, strength, flexibility, endurance, and coordination.
• You’ll learn a variety of combat skills and techniques
• Challenging and boosts confidence.

How much does it cost?

Individual kickboxing classes typically range between £5 – £10, with monthly memberships generally around £50-£60.

What equipment do I need?

Different classes and gyms will have different requirements. When selecting a gym, you should first find out if it’s necessary to purchase any kickboxing gear. Though unlikely, some classes may ask participants to purchase gear such as boxing gloves or headgear.

No special clothing is required, however you should choose clothing that is neither too loose nor restrictive (most active gear should be fine). And don’t forget your water bottle and towel.

Where can I take part locally?

Nottingham Lacrosse Club
https://www.activenotts.org.uk/directory/nottingham-lacrosse-club   
Telephone: 07835 165 327 

What is it?

Lacrosse is a team sport, which uses a stick with a net on the end and a rubber ball. The objective of the sport is to outscore the opponent by throwing the rubber ball (with your lacrosse stick) into your opponent’s goal. The stick is used to catch and carry the rubber ball.

Why is it good for me?

• A great form of aerobic exercise
• Builds strength as it is a physical sport
• Builds team spirit

How much does it cost?

Clubs will lend sticks until you feel ready to buy your own. Lacrosse sticks can be purchased from as little as £30, whilst club membership is unlikely to exceed £50. Your local club will be able to let you know what you’ll need to get started.

What equipment do I need?

Each player needs to obtain:

• A lacrosse stick
• Gum shield

Normal sportswear should be fine, enquire at your local club

Where can I take part locally?

Netball session finder: https://engage.englandnetball.co.uk/sessionfinder?postcode= 

Nottingham County Netball Association
http://www.ncna.co.uk

Nottingham City Netball Club
http://www.nottinghamcitync.co.uk/ 

Southglade Leisure Centre and Harvey Hadden Sports Village have netball markings within the indoor sports hall.

What is it?

Netball is a ball sport played between two teams of seven players and derived from early versions of basketball.

Games are played with raised rings at each end and each team attempts to score goals by passing a ball down the court and shooting it through the ring. Players are assigned specific positions, which define their roles within the team and restrict their movement to certain areas of the court.

Why is it good for me?

• Netball is a high energy sport, providing a great aerobic workout every time you play
• Increased confidence and enjoyment
• Teamwork skills that are transferable to other areas of your working and social life

How much does it cost?

If you join a netball club, it will depend on the membership and training fees you are asked to pay.

Hiring a court at a local sports centre will cost around £15.00 for an hour – but if there is a big group of you, this will obviously reduce the cost per person.

Back to Netball sessions are usually between £2 and £3.50 per session and you don’t have to make a long term commitment?

What equipment do I need?

• T-shirt
• Shorts, leggings or jogging bottoms (no need to dig out your old school kit!)
• A ball
• Netball court

Where can I take part locally?

Visit https://britishnordicwalking.org.uk/apps/store-locator to find a qualified Nordic Walking instructor in your area.

Nordic Walking Midlands
Catherine Hughes
catherine@midlandsnordicwalking.org
07940 57 57 58.

What is it?

Nordic Walking is a fun and social activity that can be done in town or country throughout the year. Using specially designed poles to enhance your natural walking experience Nordic Walking adapts a technique that is similar to the upper body action of classic cross country skiing. It is a whole body exercise that can be enjoyed at many levels, from walking for health to athletic Nordic running.  More than 10 million people globally enjoy this outdoor activity all year round. 

Why is it good for me?

The Nordic Walking poles give your whole upper body a workout while helping you to walk faster for longer. It’s really good exercise for problem areas such as the arms, stomach and bottom. It’s a great way to strengthen core muscles, improve posture and lose weight. You actually burn 46% more calories than regular walking when you Nordic walk.

Being outdoors is a great way to get fit and active, you’ll meet new people, have the chance to chat and enjoy some green space.

How much does it cost?

From around £5 an hour you can enjoy a typical Nordic walking class, nearly always the poles are provided within this price. Some areas have free taster sessions or classes so you can give it a go.

What equipment do I need?

• Comfortable outdoor clothing.
• Trainers are fine if its dry weather or a walking shoe if it’s wet.
• Layers are a great idea and if it’s raining you will want waterproofs.
• Most instructors will provide Nordic walking poles for you to use in class. If you want to get your own poles they start from around £60 a pair.

Where can I take part locally?

There are many local and national obstacle events taking place throughout the year. For more information, please visit Tough Mudder  - https://toughmudder.co.uk/events/ and search for Nottingham.

What is it?

Obstacle Course Races are muddy fun runs, packed with challenging obstacles to test your mental and physical endurance. Since OCR is booming in the UK you can expect to meet thousands of friendly participants all getting muddy with a smile on their face.

Why is it good for me?

It’s one of the only events that integrate running, cross-functional strength, mental endurance and stamina, which is great for your general physical fitness and overall confidence.

It’s also worth noting that of all the sports in the UK this is the one that has a natural emphasis on teams. So it’s great to be done as part of group, or a family.

Once you sign-up it’ll do wonders for your motivation, and it’s also nice to know that come event day you’ll be surrounded by a friendly bunch of people with one shared goal. These events are rare because your fellow participants aren’t there to compete, they’re there to get muddy and get round the course.

How much does it cost?

£49 per person, keep an eye out for early-bird offers.

What equipment do I need?

Trainers with plenty of grip, clothes you don’t mind getting muddy and a can-do attitude.

Where can I take part locally?

Nottinghamshire Orienteering Club

https://www.noc-uk.org/   

What is it?

Orienteering is an adventurous outdoor sport! It provides a workout for the body and the mind. The aim of the game is to find points marked on a map and choose the best route to complete the course in the fastest time. It can take place anywhere, so you might find yourself in the woods, open countryside, parks or college/university campuses!

Why is it good for me?

• Cardiovascular work out
• Aerobic exercise
• Stamina-building
• Improved general fitness
• Teamwork
• Improved navigation skills

How much does it cost?

Prices vary and your local club can supply more details, but a local event often costs between £1 and £5.

What equipment do I need?

No specific equipment is needed to take part in Xplorer events but typically for orienteering you will need comfortable running wear, examples below include:

• Shorts/jogging trousers
• T-shirt/hoody
• Trainers

Where can I take part locally?

Pilates classes take place throughout the week at Nottingham City Leisure Centres: https://www.activenottingham.com/activities/pilates/ 

The leisure centres also host a Yoga and Pilates fusion class: https://www.activenottingham.com/activities/yoga-pilates-fusion/ 

What is it?

Created nearly 100 years ago by Joseph Pilates, the Pilates Method is system of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Today there are different schools and approaches, however the two most commonly practised forms are mat work and equipment (Reformer) classes.

A Pilates teacher will generally offer a structured exercise programme which will build your movement skills step by step, based on the ‘Fundamentals’ of alignment, breathing and centring (Core Stability).

Why is it good for me?

Pilates is known to assist with:

• Flexibility and strength
• Joint mobility
• Improved posture
• Balance
• Co-ordination
• Bone and muscle strength
• Stamina and energy
• Improved dexterity and grip
• Preparing for childbirth and getting in shape afterwards
• Improved self-esteem and confidence

How much does it cost?

Prices vary, but a group matwork class will typically cost between £6-12 for one hour; a group equipment class (using the Pilates Reformer) can cost up to £20 for one hour; and a private session can cost between £40-£70.

There are many Pilate instructive apps and DVDs available for a one off cost, and can be quite cost efficient. If you book a class, this will usually run once a week and a teacher may ask you to book a block of 5 or 6 classes.

What equipment do I need?

When you go to a Pilates session, the teacher will generally provide everything you need so you just need to turn up ready to exercise in comfortable exercise gear (ie. Trackpants or leggings and a t-shirt). You may be asked to bring a towel to use to support your head.

Most Pilates group classes cover mat work exercises, so you may want to take along your own mat if you prefer.

Where can I take part locally?

To find a Piloxing class, visit https://www.piloxing.com/find-a-class?class_type=&day=&language=English&program=&country=United+Kingdom&state=&special_events_class=.

What is it?

Piloxing uniquely blends the power, speed and agility of boxing with the targeted sculpting and flexibility of pilates. Add to that fun dance moves and you have a muscle toning, fat burning workout that will make you feel physically and mentally empowered!

Why is it good for me?

The interval format of Piloxing means you burn maximum calories and torch fat. You will see the physical benefits in no time. The program will also help to increase confidence.

How much does it cost?

Class prices range from £3 to £10 depending on the area.

What equipment do I need?

Piloxing uses weighted gloves to further tone the arms and maximise cardiovascular health. These gloves are optional, and they can be purchased from your instructor. Apart from that, bring water, a towel and a big smile.

Where can I take part locally?

To find a Piloxing Barre class, visit https://www.piloxing.com/find-a-class?class_type=&day=&language=English&program=barre&country=United+Kingdom&state=&special_events_class=.

What is it?

Piloxing Barre is an exciting new fitness barre workout using the same fundamental disciplines (Pilates, Boxing and Dance) of the signature program, Piloxin.

Why is it good for me?

This program uses the barre as a support to create external resistance and initiate muscle engagement, giving you more concentrated toning, allowing you to take your muscles deeper into each exercise and through a more complete and dynamic range of motion.

How much does it cost?

Class prices range from £3 to £10 depending on the area.

What equipment do I need?

Piloxing Barre uses (optional) weighted gloves to further tone the arms and maximize cardiovascular health. Apart from that, bring water, a towel and a big smile!

Where can I take part locally?

To find a Piloxing Knockout class, visit https://www.piloxing.com/find-a-class?class_type=&day=&language=English&program=knockout&country=United+Kingdom&state=&special_events_class=.

What is it?

Your instructor will guide you through 6 rounds, consisting of base and drill sections. Each base will take you through a whole new way of performing high intensity core strengthening exercises, influenced by boxing, functional training, cardio and plyometrics. The drills consist of dynamic classics with a hard-core twist!

Why is it good for me?

This high intensity, plyometric, functional, core-centric program will conquer obstacles and change your fitness level to points you didn’t know your body was capable of reaching!

How much does it cost?

Class prices range from £3 to £10 depending on the area.

What equipment do I need?

Piloxing Knockout uses (optional) weighted gloves to further tone the arms and maximize cardiovascular health. Apart from that, bring water, a towel and a big smile!

Where can I take part locally?

Nottingham Roller Derby
http://nottsrollerderby.co.uk/  
join@nottsrollerderby.co.uk  

What is it?

Roller derby is a full contact sport. It’s a bit like a cross between rugby and a race, but there’s no ball and everyone’s on rollerskates!

Why is it good for me?

It’s great for both cardio, endurance and strength. Roller derby is a full body workout, with particular focus on your core, legs and back.

How much does it cost?

It depends on the league you join, but £35 per month for around 12 sessions a month is about average.

What equipment do I need?

You’ll need quad skates, knee and elbow pads, wrist guards, a helmet and a mouthguard.

Where can I take part locally?

Sherwood Ladies Rounders League

Location: Nottinghamshire
Lead Contact: Fiona Garner
Mobile: 07879 661661
Email: mf.garner@tiscali.co.uk
Website: https://slrl.webs.com/ 

What is it?

Rounders is a striking and fielding team game, where points known as ’rounders’ are scored by a player hitting a ball with a bat and then completing a circuit of the track – consisting of four posts. The aim is to both score the most amount of Rounders as well as to get the batting team ‘out’ as fast as possible.

Why is it good for me?

• As well as hand-eye co-ordination, playing Rounders can improve your skills, reflexes and cardiovascular health
• The simplicity of Rounders, recalled from childhood, means that returning to the game is not a daunting prospect
• The fun and social aspect of this team sport can benefit your general well-being
• Between the throwing, catching, running and batting, you may find yourself burning up to 400 calories in an hour!

How much does it cost?

Playing Rounders can cost from as little as £2 per session and many taster sessions may be free. If you play with a team you will generally pay an annual subscription.

What equipment do I need?

For beginners, Rounders equipment i.e. bats, balls and posts & bases are provided at organised sessions. Over time, buying an approved Rounders bat which suits you, would be a sound investment. Generally anything goes, but sportswear or comfortable leisure clothing with a bit of stretch is recommended.

Where can I take part locally?

Visit https://www.britishrowing.org/rowing-activity-finder/ to find rowing clubs and events.

Indoor rowing machines can be found at all Nottingham City leisure centres.

Nottingham Rowing Club
http://www.nottingham-rowing-club.co.uk/        
j.paul.williamson@gmail.com      
Telephone: 07816 768329  

What is it?

Whether it’s out on the water in a boat or indoors on a machine, rowing will provide a full body work-out.

There are two basic forms of outdoor rowing: sweep (one oar per rower) and sculling (two oars per rower), in one, two, four, or eight-man boats. You can row on rivers, lakes, canals and off the coast; in official races or just for fun.

And if the cold winter mornings don’t float your boat (excuse the pun), there’s always the rowing machine at the gym.

Why is it good for me?

• Rowing is a great way to develop your fitness or to stay physically active
• It’s a low-impact, full-body exercise that works every major muscle group
• A safe and enjoyable way to exercise
• Fun and companionship involved contribute to your general well-being

How much does it cost?

The price of beginners’ courses and memberships vary on a club-by-club basis. Check with your nearest rowing club to find out membership/course costs. A beginners’ programme will cost you £50-100, depending on the club.

Most gyms have indoor rowing machines, which can be used as part of your membership or individual session cost.

What equipment do I need?

You don’t need any special kit to start with. The club or coach will tell you what to bring along – but sportswear, such as a tracksuit or sweatshirt and shorts should be fine

You definitely won’t need to buy your own boat or oars, and you will be supplied with a life jacket for when you are on the water.

For indoor rowing, a t-shirt, shorts and a pair of trainers are all you’ll need.

Where can I take part locally?

To find a nearby club, visit https://www.englandrugby.com/find-rugby.

Nottingham Outlaws
http://www.nottinghamrl.co.uk/

What is it?

We think there is a better way to getting fit and active, burning calories, building muscle tone and having fun with your friends without having to be a member of a gym. If this sounds like you, Rugby League has some fun opportunities available.

Rugby league is a bold, dynamic and welcoming sport where players come together to compete in teams in a fun environment. Its inclusive nature appeals to many age groups from 6 years old and above.

Why is it good for me?

• Time effective way to exercise and keep fit
• Improves speed, agility and strength
• Social benefits of playing in a team or with friends
• It’s a fun alternative to the gym

How much does it cost?

Dependent on the form of game that you play, costs will vary. However, Rugby League is an affordable sport to get involved in.

What equipment do I need?

Again, depending on the form of the game that you play, the amount of equipment you need will vary. We recommend visiting the website for more information on each form of the game.

Where can I take part locally?

To find a nearby club, visit https://www.englandrugby.com/find-rugby.

What is it?

Rugby Union is about fun, fitness and friends. It’s a social sport that anyone can play.

Fed up with exercising on your own? We know the feeling! Come and join in with us, we’re all shapes and sizes, different fitness levels and abilities.

There are different ways of playing the game, so if you want to have a go for the first time, or you’re not sure if contact rugby is for you, we have lots of options!

• O2 Touch – female only or mixed, non-contact rugby (no tackling allowed!)
• Pitch up & Play – First-timer? No problem! Come and have a go, and we’ll help you take those steps into contact rugby
• Club rugby – our clubs are the heartbeat of our game; you can watch, learn, play or volunteer! They’re inviting place too, so come in and say hello. Visitors are always welcome if you want to come and have a look round before you join.

Why is it good for me?

It’s time to get off the treadmill and to be challenged, to believe you can push yourself further, to be admired for doing the unexpected, to celebrate a new sense of achievement. This is the game for you, get out of it what you want and play your way.

How much does it cost?

• Pitch Up & Play – no cost
• O2 Touch – free first session, prices vary after that (up to £5)
• Club Rugby – there will be a membership fee at the club. Clubs always try to make sure it is affordable for everyone who wants to play. Some clubs will ask for an annual fee, others offer monthly payments which can include match fees.

What equipment do I need?

For your first session all you need is similar kit to what you would be comfortable running in. Trainers are also fine in the drier months. If you decide to play more frequently then you’ll be given advice on what kit is appropriate.

Where can I take part locally?

There are some great running routes throughout the city that have been mapped, alternatively, there a number of websites that offer a free mapping service: www.mapmyrun.com/gb/nottingham-eng/

In Nottingham there are a number of Parkrun’s happening across the city and County that are free and suitable for all abilities. For more information on your nearest parkrun please visit: www.parkrun.org.uk/

Furthermore in Nottingham there are many running clubs:

Notts Womens Runners
https://www.facebook.com/nottswomenrunners/

Notts Athletic Club
http://nottsac.co.uk/
nottsac@promotionaldisplays.co.uk
Notts AC are based at Harvey Hadden Sports Village- Nottingham City Leisure Centre

All Nottingham City leisure centres have indoor treadmills within the gyms.

What is it?

Running is one of the simplest, cheapest and most effective forms of exercise. It can be done almost anytime and anywhere, and requires very little equipment. Running includes quick walking, jogging, running and racing – it really doesn’t matter how fast or slow you are. Just find what works for you, by building up gradually. 

Running can be great fun and very sociable – you can run with a friend, make new friends with a beginners group, go to your local parkrun, or even head to a running club. You certainly don’t have to enter a race to enjoy running – just put on a pair of trainers and get out there doing what you want to do.

Why is it good for me?

• Good for your heart and strengthens the bones and tendons
• Helps improve confidence and body image
• It increases mental functions and raises overall energy levels
• Great way to de-stress and reduce anxiety

How much does it cost?

Running is one of the cheapest sports around, as very little kit is needed to take part and there is no additional equipment. Running itself can be completely free. You can run where you want on roads, paths and in parks for nothing. The fees to join a running group or club are also usually reasonable with many giving you the option to ‘give it a go’ before you have to commit to any subscriptions.

What equipment do I need?

The two essentials we’d recommend you will need to buy (if you don’t have them already) is a good pair of trainers, and a supportive sports bra. These will make your running easier and more enjoyable.

Trainers can be purchased from any running or sports shop. Most will have staff that can advise you on the right pair for you – make sure they are comfortable. Prices start at around £50.

You will want shorts, leggings or tracksuit bottoms socks and a t-shirt. In the winter you may also want a long-sleeved top. There is no need to spend a lot to start with but comfortable kit will make your running more comfortable and enjoyable.

Where can I take part locally?

The Nottingham Sailing Club
Adbolton Lane, West Bridgford, Nottingham, NG2 5AS
http://www.nottinghamsc.org.uk/ 
0115 982 1127

What is it?

Sailing is one of the oldest sports there is, having been used for centuries as a method of transportation and travel. From dinghy racing to yacht cruising, windsurfing and Olympic racing, sailing encompasses a huge range of disciplines and activities.

Why is it good for me?

Whether you’re ultra-competitive or just want to relax and unwind, sailing has something for everyone.

Sailing is both mentally and physically stimulating, the perfect way of combining intense cardio and clearing your head. You can hit the water with a group of friends or you can go solo and enjoy some tranquil time alone with just the sea for company.

How much does it cost?

With more than 1,500 sailing clubs and Recognised Training Centres worldwide, there are endless ways of getting involved in sailing.

Club memberships can start from as little as £35 per year for juniors and from £100 per years for adults. Many clubs and centres also offer pay as you play deals, allowing you to get on the water with all the necessary equipment for just a few pounds a session.

What equipment do I need?

An active second-hand market means you can pick up a single-handed dinghy for just a few hundred pounds, whilst many sailing providers have their own boats and equipment you can use, often for free, when you’re just getting started.

Where can I take part locally?

Octagon Divers
https://www.octagon-divers.org/ 

What is it?

Scuba diving involves swimming underwater using a Self-Contained Underwater Breathing Apparatus (SCUBA). Using a cylinder of compressed air to breathe, scuba divers can stay underwater much longer than would be possible by just holding your breath.

Scuba Diving is a non-competitive recreational, underwater activity enjoyed by many people in outdoor bodies of water such as the open sea, inland reservoirs, fresh water gravel pits and specially provided training areas.

Before you set out by yourself, you must receive instruction from a certified trainer. Initial training normally takes place in sheltered water such as a swimming pool.

Why is it good for me?

Just like swimming the many muscles in your legs and arms are used constantly, helping to develop muscle tone and strength.

How much does it cost?

A trial dive or “try dive” starts from around £10 and is usually carried out in a local swimming pool.

If you decide to take up Scuba Diving, you will need to take into consideration costs to acquire proper equipment and course fees. Contact your local provider for costs.

What equipment do I need?

A swimming costume – first time divers will be supplied with equipment

The more practiced you become the more equipment you will need including: buoyancy compensator, regulators, mask, fins, a cylinder and a dry suit or wet suit.

Where can I take part locally?

The East Midlands Softball League
http://www.playsoftball.co.uk/about/

emslsoftball@gmail.com 

Redbacks Softball Club
http://www.redbacks-softball.co.uk/Home.html

contact@redbacks-softball.co.uk

What is it?

Slowpitch softball, which makes up over 90% of the sport in the UK, is a fun and social game which is easy to learn and play, even if you don’t have a sporting background or athletic skills.

Softball is related to rounders, cricket and baseball: when your team is on offense, you hit a slowly-pitched ball with a round bat (everyone can do this) and attempt to advance around four bases and score a run. Meanwhile, the defense is trying to get you out by catching balls hit in the air or throwing the ball to the base you’re attempting to reach. A full game, consisting of seven “innings”, usually takes between 60 and 90 minutes.

Slowpitch softball is played in leagues based in most major towns and cities in England, Scotland and Wales, and is usually played by teams made up of equal numbers of female and male players. Slowpitch softball is a sport in which the two sexes play on completely equal terms and in which female players are usually more important than the men – so female players are particularly welcome!

There are also some all-women slowpitch teams, but the main all-women format of the sport is called fastpitch softball, and is a bit more athletically and tactically challenging. Women’s fastpitch softball was the Olympic format of the sport from 1996-2008, and is expected to be reinstated to the Olympic programme in 2020.

Why is it good for me?

Softball provides a great opportunity for fresh air and exercise while not being too aerobically demanding. Instead, it’s a sport that will increase agility, reactions and concentration.

Best of all, however, softball encourages new friendships and team-building. Most participants view it as a great social activity as well as a sporting competition.

How much does it cost?

Softball teams, clubs or leagues will often offer free taster sessions, or at most will charge £5 or less per session.

If you join a club and start taking part in league games (usually on weekday evenings), you will need to pay a club fee, which might amount to around £40 for the whole summer season.

If your team takes part in occasional weekend tournaments, the cost is usually around £10-15 per day plus food and maybe travel costs.

What equipment do I need?

To get started playing softball, you should only need comfortable athletic clothing (T-shirt and sweat pants), plus trainers and maybe a cap or visor.

Softball playing equipment such as bats, balls and fielding gloves will usually be provided by the club or session where you start playing.

Most of those who continue with the sport will eventually purchase their own fielding glove, and sometimes their own bat.

Where can I take part locally?

Spinning classes take place throughout the week at Nottingham City leisure centres and cater for Group Cycling, Express Group Cycling, Intermediate Cycling Group and Beginners Cycling sessions. For more information, please visit:
https://www.activenottingham.com/activities/group-cycling/ 

There is also the opportunity to take part in hydro spinning at Harvey Hadden Sports Village:
https://www.activenottingham.com/activities/aqua-fitness/ 

What is it?

Spinning is a replication of outdoor cycling that’s done indoors on specially designed stationary bikes.

With upbeat music setting the tone, the instructor guides the class along simulations of flat roads and hills.

Why is it good for me?

• You’ll feel a sense of team spirit
• You’ll get a full-body workout – not just legs!

How much does it cost?

If you are part of a gym most of the spin classes are free as part of the gym, however they are offered at most local lesiure centres and can be around £3-£4 per class. Still not convinced? Click on the link below to search for a free trial near you!

What equipment do I need?

• T-shirt and either shorts or leggings
• Trainers
• Towel
• Water

Where can I take part locally?

Squash courts are available to hire at Harvey Hadden Sports Village. For more information, please call 0115 8761600. Courts can also be found at The Portland Centre:
http://www.theportlandcentre.co.uk/get-active/squash/

Nottingham Squash Rackets Club 
http://www.nsrc.co.uk/
info@nsrc.co.uk

Rushcliffe Squash Club
http://www.westbridgfordsquash.org.uk/
0115 9452915

Trent Bridge Squash Club
https://www.facebook.com/pages/category/Community/Trent-Bridge-Squash-Club-750185668405135/ 

What is it?

Squash is a racquet sport played by two (singles) or four players (doubles) in a four-walled court with a small, hollow rubber ball. The players alternate in striking the ball with their racquet and hit the ball onto the playable surfaces of the four walls of the court.

There are lines around the court which outline the area in which the ball is considered in play – if the ball is hit out of these lines, or if an opponent fails to return the ball the point is lost. The person with the most points at the end of the game is the winner.

Why is it good for me?

• Squash provides an intense cardiovascular and muscular workout
• Improves reaction, agility, and hand-eye coordination due to its closed space and speed of play
• It’s a very sociable game – with a match lasting around 40 minutes, you can take on your friends or colleagues during your lunch break

How much does it cost?

Most leisure centres allow you to pay and play without signing up for a membership, and courts tend to cost between £5 and £10 per hour. Joining a club can cost around £30 a year which is much better value, and gives you access to competitions, coaching and a thriving social network.

What equipment do I need?

Most clubs and centres have racquets and balls available to hire for a low cost so you just need to bring:

• T-shirt
• Sports shorts
• Socks
• Indoor trainers (do check with the club or centre about non-marking soles though)

Where can I take part locally?

Nottingham Surf Club
https://www.facebook.com/Nottingham-Surf-Club-623813874302294/

What is it?

Surfing is a surface watersport involving a surfer riding a wave on the sea, ocean or in rivers in the form of a tidal bore. It can also be done in man-made sources such as wavepools and boat wakes.

There are many variations of the sport that have arisen in recent years, including bodyboarding, stand up paddling (SUP) and wake surfing.

Why is it good for me?

• Provides enjoyment and the adrenalin rush of catching a wave which releases endorphins
• Offers great health and fitness benefits – you’d be surprised how many calories you can burn riding the waves and hauling your board back out to sea to do it all over again!
• A fun & sociable activity

How much does it cost?

Surf boards, body boards and wetsuits can be hired from any surf school, surf hut or wave pool for a reasonable fee. Surf lessons are encouraged for beginners, but otherwise the waves are free, so sign up for a lesson or two and then go for it!

What equipment do I need?

All surfing equipment will be provided at any surf school or wave pool, so just bring:

• Shorts
• T-shirt
• A willingness to get wet!

Where can I take part locally?

For information about the swimming sessions across the Nottingham City Council swimming pools which include adult and child swim lessons, ladies only swim sessions through This Girl Can Swim, swim for fitness as well as general swimming, please visit https://www.activenottingham.com/activities/swim-for-all/.

For a list of swimming activities at Nottingham City leisure centres, visit https://www.activenottingham.com/activities-categories/swimming/.

What is it?

Swimming is a recreational activity enjoyed by many people either in open water, leisure clubs or public swimming baths. Open water swimming takes place in outdoor bodies of water such as the open sea, bays, lakes, rivers, canals and reservoirs.

Related water sports and activities include: water polo, diving, octopush, synchronised swimming and lifesaving.

Why is it good for me?

• Swimming is a low impact exercise, but will work almost every muscle in your body without putting your joints under stress
• It is an excellent all-round activity which will give a wide range of health benefits
• A great form of physical rehabilitation

How much does it cost?

A typical public swimming baths swim session will cost less than £5. The costs of swimming lessons vary widely depending on your requirements. Intensive one-to-one sessions will be more expensive. If you join a fitness or leisure club with a pool attached you will have to pay an annual or monthly subscription. Swimming clubs, offering coaching and competition have an annual membership fee, as well as coaching fees and a standard membership of the ASA, the sport’s national governing body.

What equipment do I need?

• A swimsuit or swimming trunks or shorts are essential!
• You might also want to invest in swimming goggles, a swim hat or ear plugs

Where can I take part locally?

Table Tennis facilities are available at the Nottingham City leisure centres:
https://www.activenottingham.com/activities/table-tennis/ 

Sycamore Table Tennis Club
https://sycamoretabletennis.academy/ 

Table Tennis England
https://www.tabletennisengland.co.uk/table-finder/   

What is it?

Table Tennis is one of the most popular sports in the world with up to 300 million registered players.

Usually played between two players or two teams  of two players, bats are used by the players to strike a ball over a net into the opponent’s half of the table. The aim is to ensure your opponent cannot return the ball successfully.

Table tennis can be played competitively in clubs and leagues; and informally in lots of different social settings, including cafes-bars, shopping malls and parks, where the emphasis is about having fun and playing as part of an active social life. Many companies are now introducing table tennis into workplaces for their employees to get  more active during the working day. 

Why is it good for me?

• You’ll get a good workout playing table tennis
• Your reflexes will become sharper
• Your flexibility will be enhanced
• Your mental agility will be honed
• It’s a sport for life for all– with players in their 80s still taking part in table tennis
• It’s fun and a great way to socialise and make friends

How much does it cost?

The cost for a session really varies from club to club so this will depend on the fees or subscription charged by the table tennis club you join.

It may be best to find out before you go – some clubs run ‘taster’ sessions for beginners that can often be free. If you’d prefer to play in a more informal setting, many cafés and bars have free to use tables, with just a small deposit for use of the equipment, and there are plenty of free outdoor park tables. The Ping! festival places tables in public spaces of cities all over England each summer for people to enjoy and play on for free. 

What equipment do I need?

• Often clubs will provide you with a bat, but if you attend a ‘taster’ session you will need:
• Normal sportswear – track suit bottoms, shorts, polo or T-shirt. If you’re playing in a public park or space, normal clothes will be fine.
• If you play competitively, your club may specify what you wear
• Bats vary greatly in price, but a good bat isn’t very expensive
• Non-marking trainers are perfectly acceptable, but preferably in a dark colour

Where can I take part locally?

Nottingham Taekwondo Club
http://www.nationaltaekwondoclub.co.uk/locations/nottingham 

Nottingham (TAGB) Taekwondo
https://en-gb.facebook.com/pages/category/Martial-Arts-School/Nottingham-TAGB-Tae-Kwon-Do-245072015542218/

info@nottingham-tagb.co.uk 

What is it?

With an estimated 60 million regular practitioners, Taekwondo is arguably the most popular of all martial arts and can be practiced as both an art form and a combat sport. The art form is centered on moves, steps and shapes which represent fighting situations, but has no confrontational element. As a combat sport, Taekwondo is more formal and features rules and point-scoring methods.

Why is it good for me?

As an all-over body workout, Taekwondo has much to commend it. Some of the key fitness benefits are as follows:

• Increased strength
• Better muscle tone
• Safe and easy stretching techniques enhance flexibility
• Breathing and concentration exercises lead to sharper reflexes and senses

How much does it cost?

This will depend on your local taekwondo club or school – but most run ‘taster’ sessions where they will supply you with the necessary clothing and are often free. After that, you will probably pay a fee per session, typically starting around £5.

What equipment do I need?

If you are attending a ‘taster’ session, the club may provide you with protective equipment free of charge.

Loose sportswear, such as jogging bottoms and sweatshirt should be fine for a beginner.

Where can I take part locally?

Nottingham City Rifle Club
http://nottinghamcrc.co.uk/

What is it?

Target shooting is an outdoor sport that covers three disciplines including shotgun, pistol and rifle, and includes sub-disciplines such as clay pigeon shooting, and a new activity called target sprint. So, whether you fancy ‘smashing’ some clays, slowing it down for some precision shooting, or combining the outdoors, shooting and some cardio through target sprint, there is something available for you.

Why is it good for me?

A fun, challenging sport that’s not particularly physically demanding, target shooting is:

• Accessible and adaptable to meet the needs of all ages and abilities
• Great for improving focus and concentration
• Ideal for improving arm strength
• A social sport, with great opportunities to meet new people and learn new skills.

How much does it cost?

Costs and equipment requirements vary depending on the discipline. Clubs and shooting grounds will provide guns as part of tuition, which range from a few pounds for rifle and pistol activity, to £50 for Clay Pigeon Shooting.

What equipment do I need?

Shotgun, ammunition and clay targets will all be provided by the shooting ground, along with safety gear, which includes hearing and eye protection. If you want to progress in the sport and continue shooting outside of lessons, you will need to apply to your local police firearms licensing department for a shotgun certificate.

Where can I take part locally?

The Nottingham Tennis Centre has over 30 courts available to play on throughout the year including indoor, outdoor and covered. The centre offers lessons for all abilities and equipment is provided. For more information pleases visit:

https://www.activenottingham.com/play-tennis/

https://www.activenottingham.com/centres/nottingham-tennis-centre/ 

To find a local court to play tennis across Nottingham, please visit:
https://clubspark.lta.org.uk/Tennisinnottingham 

The Park Tennis Club

http://www.parktennis.co.uk/

info@parktennis.co.uk

Woodthorpe Tennis Club

https://clubspark.lta.org.uk/WoodthorpeTennisClub/Coaching

woodthorpeltc@gmail.com

West Bridgford Tennis Club

http://www.westbridgfordtennisclub.co.uk/

What is it?

Tennis is an energetic, fun and inclusive sport. It’s a great way for players of all ages and abilities to meet new friends and keep healthy all year around. There are multiple formats of the game, so whether you’re a seasoned regular or want to try it for the first time, there’s bound to be something to suit you. From Tennis Tuesdays for women, Cardio Tennis for fitness fans, or the more traditional game, the sport offers a rewarding experience. So pick up your racket today and #GoHitIt.

Why is it good for me?

• Tennis gets the endorphins going, which can put a smile on your face
• It improves fitness and skills such as speed, agility, balance and hand-eye coordination
• Being on court provides a great way to catch up with friends or meet new ones
• Tennis provides a great full-body workout contributing to a healthy lifestyle
• It offers competition, however serious, for any age group

How much does it cost?

Tennis can be free! Great British Tennis Weekend offers you the opportunity to play for free on select weekends at hundreds of venues around the country.

Using a local park court can also be free, or if you want to hire a court at a club, it can cost between £5 and £10 per hour. Coaching sessions will vary depending on the club and coach.

What equipment do I need?

Whether trying the sport for a first time or blowing away the cobwebs and heading back to the courts you may need:

• A racket
• Comfortable sports trainers
• Suitable clothing
• Tennis balls (did you know you can get softer balls to aid learning?)

If you are booking a lesson at a local club with a coach for the first time they will be able to help with providing a racket and balls.

Where can I take part locally?

To find a nearby triathlon club, visit https://www.britishtriathlon.org/clubs/search.

Absolute Triathlon Club
https://www.facebook.com/Absolutetriathlonclub/

info@absolutetriathlonclub.co.uk

4 Life Tri Club
https://4lifetri.org.uk/

01234 567890 / 4ifetri@gmail.com

TFN triathlon
https://clubs.britishtriathlon.org/TFNTriClub

customerservice@tfn.uk.com

What is it?

Triathlon is a multisport consisting of swimming, cycling and running. Races are continuous with no break between the three disciplines.

Swim. 
Triathlon always starts with a swim. The swim can be any stroke apart from back stroke.

Bike. 
Next it is time to get on your bike – any type of bike will do.

Run. 
Last but not least for the final flourish to the finish line, it’s time for a bit of running!

However, don’t worry if not all three components are for you, there are other multi-sport events associated with triathlon that maybe of interest to you.

Aquathlon = swim > run
Duathlon = run > bike > run

Triathlon England is the home nation governing body for the sport of triathlon in England, and they have created their own beginners guide. Please feel free to download the guide and share. Hopefully this will help you explore and understand the sport, as a new triathlete.

If you are thinking of taking your first step into triathlon, have a look at GO TRI (www.gotri.org) GO TRI offers training and short multisport event opportunities for complete beginners as a low cost. You can also look at for beginner This Girl Can waves at triathlon events – these allow you to participate alongside like minded females!

For more information on how British Triathlon are supporting the This Girl Can campaign and how you can get involved, please visit https://www.britishtriathlon.org/thisgirlcan  

Why is it good for me?

Think of triathlon as the ultimate in cross training! By swimming, cycling and running, many of your muscle groups will be tested in a variety of combinations. You will be surprised at how quickly you can improve your level of fitness!

As a multi-discipline sport it can also help to prevent injuries.

It is fun, sociable and can give a great personal satisfaction for first time finishers.

How much does it cost?

GO TRI events cost anything between £5.00 and £15.00, depending on the type of multisport event you choose.

As you begin to progress in the sport and look to complete your first sprint triathlon, then this is likely to cost between £25.00 and £50.00.

What equipment do I need?

Basic triathlon equipment includes:

• Swimming: 1 or 2 piece costume for a pool based swim and a wetsuit if your swim is in open water. Don’t forget your towel and goggles!
• Cycling: Any kind of bike: road, mountain or hybrid. Even a shopping bike is fine! All bikes should be in a roadworthy condition with brakes on both wheels. A cycling helmet is essential; you won’t be able to race without one. You will need a top (a t-shirt is fine) and shorts to ride in.
• Run: All you need is a pair of trainers.

Where can I take part locally?

To find a nearby club, visit https://www.volleyballengland.org/getintovolleyball/play.

Nottingham Rockets Volleyball Club
http://www.nottinghamrocketsvolleyball.co.uk/
nottinghamrockets@hotmail.co.uk 

Both Southglade Leisure Centre and Harvey Hadden Sports Village have markings suitable for Volleyball.

What is it?

Go Spike is your chance to try one of the best sports around – volleyball! Whether you’ve never played before and want to give it a go or you haven’t played since you were at school – or on holiday – Go Spike gives you the opportunity to come and try!

Go Spike sessions will be running all year round across England at numerous events, volleyball clubs, Universities, beach courts, parks and leisure centres.

Volleyball is a team sport in which two teams are separated by a raised net. Points are scored when the ball lands on the opponent’s side of the court.

Give volleyball a go and find out why it is one of the top three most-played sports in the world!

Why is it good for me?

• Good cardiovascular workout – improves fitness
• Excellent means of improving hand-eye co-ordination
• Very social game and a great way to meet friends

How much does it cost?

Volleyball is an inexpensive game to play, all is needed is a ball and something that can act as a net, but the costs will vary from session to session – contact the session organisers directly to ask about court fees or club subscriptions.

What equipment do I need?

• A pair trainers with good grip (or bare feet for the beach or park)
• Suitable gym wear or fitness clothes, can check with session host to confirm attire

Where can I take part locally?

Spring Lakes

Spring Lakes has a Wakeboarding Ladies Club called Sisters of Spring, which was set up during the lockdown period and now has over 30 members. The group has a diverse age range, from 8 years old to over 50 years old, and are always open to new members.

https://springlakes.co.uk/wakeboarding/ 

Wakeboarding at Holme Pierrepoint

https://wakescout.com/listing/1510/europe/united-kingdom/nottinghamshire/holme-pierrepont/national-water-sports-centre/ 

What is it?

Wakeboarding is a combination of water skiing and surfing that can be done either behind a boat or by being pulled along on a cable or winch. In contrast to water skiing, the idea of wakeboarding is to get airborne and perform tricks. When behind a boat this is done by riding at speed over the wake that is generated by the boat (thus the name wakeboarding).

If you don’t live near the sea then there are many lakes located around the country where you can wakeboard by being pulled along by a cable.

Why is it good for me?

Wakeboarding is an excellent all-round body workout, but some of the specific benefits include:

• Improved muscle toning
• Calorie burning for weight loss/control
• Swimming to and from your boat or the shore has many low-impact exercise benefits

How much does it cost?

Because all Sportivate (Sport England), On the Edge and Cutting Edge (British Water Ski and Wakeboard) programmes are funded, they can cost from as little as £10 per session, with all of your equipment provided for you.

If you aren’t participating in one of the courses, costs can vary between wakeboarding on a cable or behind a boat. Typically when wakeboarding on a cable prices start at £19 for an hour session with the wakeboard (£9), wetsuit (£3), buoyancy aid (£1) and helmet (£1) being added extras. Some venues will do an “all included” price which normally works out to be slightly cheaper at around £28.

It can be expected that lessons behind a boat will be more expensive due to the added cost of fuel which is needed to run the boat. In addition to this sessions behind a boat, which are normally done at sea or in an estuary, are far more weather dependent due to the more exposed circumstances, meaning that conditions can be harder to learn in or the lesson may be cancelled.

What equipment do I need?

All equipment will be included on any Sportivate or On the Edge course, however this is the equipment that will be used on the day:

• Wetsuit
• Buoyancy aid
• Ski hire
• Helmet

Where can I take part locally?

Holme Pierrepoint
http://www.nwscnotts.com/

What is it?

Water skiing is both a recreational activity and a competitive sport enjoyed by many throughout the UK. It typically begins with a deep water start, with the skier crouching down in the water. When the skier is ready, the driver accelerates the boat to pull the skier out of the water.

There are various forms of the Water Skiing. Tournament – involving a combination of slaloms, tricks and jumping – is the classic form, but in recent years variations such as Kneeboard, Cable Wakeboard, Boat Wakeboard, Barefoot and the high-octane Ski Racing, at speeds of 200kmph, have evolved to cater for different tastes.

Why is it good for me?

Water Skiing provides an excellent all-round body workout, but some of the specific benefits include:

• Improved muscle toning
• Calorie burning for weight loss/control
• Swimming to and from your boat or the shore has many low-impact exercise benefits
• It also allows you to get away from the hectic weekday routine, let your hair down and make a splash. 

How much does it cost?

A typical session will cost from £10 – £25 per half hour depending on where you go and whether you take advantage of coaching, which is recommended for beginners. You should be able to borrow any specialised equipment from the club or provider in the first instance.

What equipment do I need?

There are some essentials but the hire of these is often included in the session price. These include:

• Wetsuit
• Buoyancy aid
• Ski hire
• •ou will need to bring swimwear to wear underneath your wetsuit and a towel and shampoo for showering afterwards.

Where can I take part locally?

All Nottingham City leisure centre gyms have a selection of dumbbells and resistance machines that are suitable for all.

https://www.activenottingham.com/ 

What is it?

Olympic Weight Lifting is one of the oldest competitive sports. It is one of the seven sports that made up the programme of the first modern Olympic Games in 1896. The sport is a combination of dynamic gymnastic and plyometric movements involving a bar being lifted overhead.

Why is it good for me?

Here are the main benefits of weight lifting for women:

• Improved flexibility and reduced chances of injuries as a direct result
• Increased metabolism and BMR (basal metabolic rate), so calories are still burnt while you rest
• Losing fat and toning up and improved posture
• Strengthens and increases bone density, reducing the risk of developing osteoporosis
• Improved energy levels because of the heightened metabolism
• Improved homeostasis at the cellular/hormonal level

The main stereotypes in Weight Lifting are:

Will I get bulky from lifting weights?

No, you don’t get bulky from doing weight lifting. This has been a huge stereotype for years, however due to female anatomy, you don’t produce enough testosterone to build muscle.

Some women do look at training to define muscle and put weight on however it’s all down to the below areas:

• Nutrition
• Diet
• Training/recovery

How much does it cost?

Club and coaches will usually charge up to £5 an hour although taster sessions are usually free.

What equipment do I need?

Weightlifting equipment, such as weights, will be supplied by the club or coach. However you will need to bring the following:

• Vest/t-shirt and shorts
• Comfortable trainers
• Weight lifting gloves or chalk may be provided

Where can I take part locally?

Wheelchair Tennis sessions are available at Nottingham Tennis Centre:

https://www.activenottingham.com/activities/wheelchair-tennis/

What is it?

One of the fastest growing sports in the world, wheelchair tennis is fast, exciting and also integrates really well with the non-disabled game, meaning it can be played on a standard tennis court with no modifications. Players are allowed two bounces of the ball and can easily play against other wheelchair players as well as alongside or against non-disabled friends and family. You can play recreationally, or satisfy your competitive streak by entering any number of tournaments around the country.

Why is it good for me?

• Great cardiovascular workout
• Good for developing upper body strength
• A brilliant way to meet new people, make new friends and gain confidence

How much does it cost?

You can get started for your first few sessions in a day chair, but you will find that movement around the court improves with the use of a tennis chair. These can be expensive but you don’t necessarily need to buy your own. Many venues have chairs you can borrow and the Tennis Foundation’s disability networks, (of which there are 40 across the country), have chairs for loan. There also grants available to help you purchase your own chair should you wish to. Court hire cost can vary depending on the venue, however it is normally between £10 and £20 at peak times. And of course there are a number of park courts where you can play for free!

What equipment do I need?

• Tennis racket
• Tennis Balls
• Wheelchair / Sport wheelchair
• Tennis court

Where can I take part locally?

Trent Windsurfing Club
http://www.trentwindsurfingclub.co.uk/

https://www.facebook.com/trentwindsurfingclub/

What is it?

Often regarded as an extreme water sport, windsurfing combines elements of surfing and sailing, and in reality can be as sedate or as extreme as you wish it to be. Windsurfers stand on a board, usually 2-3 metres long, to ride along the surface of the water with a sail powered by the wind. The sail is connected to the board by a mast and has a bar to hang on to for control and balance.

Most people tend to windsurf purely for pleasure and excitement, turning their hand to freestyle (fancy tricks) or racing competitively for further challenge. Speeds of up to 30 mph are not uncommon and there is no greater thrill than skimming across the surface of the water with a group of friends or newly found windsurfing buddies. Windsurfers are a sociable bunch and will stop to chat every couple of runs to get their breath back.

Why is it good for me?

• Aerobic workout
• Cardiovascular work out
• Calorie burn for weight loss/control
• Improved balance and coordination
• Sense of space and elation
• Time to get away from it all
• Improved muscle tone

How much does it cost?

Windsurfing equipment can be hired from any windsurfing school be it on the sea, reservoir, lake or river. Lessons are encouraged for beginners, with a starter session costing around £50, but once you know the basics, the cost of riding the wind and waves is absolutely free, so go for it!

What equipment do I need?

All equipment will be provided at any windsurfing school, so to get going make sure you pack the following:

• Swimming costume
• Trainers
• Wetsuit if you have one
• Towel
• A warm dry change of clothes for afterwards.

Where can I take part locally?

Yoga classes can be found at Nottingham City leisure centres throughout the week:

https://www.activenottingham.com/activities/yoga/ 

Other similar sessions on offer include:

Yoga and Pilates Fusion - https://www.activenottingham.com/activities/yoga-pilates-fusion/

Wellness and Yoga - https://www.activenottingham.com/home-workouts/wellness-and-yoga/

Candle Light Yoga - https://www.activenottingham.com/activities/candle-light-yoga/

Stretch and Relaxation - https://www.activenottingham.com/activities/stretch-and-relaxation/

Mindfulness - https://www.activenottingham.com/activities/mindfulness/

What is it?

Based on an Indian spiritual philosophy, aligned with Hindu principles, Yoga is a hugely popular holistic exercise regime for all. There are several types of yoga – bikram yoga, iyengar yoga and, the most practised in Britain, hatha yoga, to name just three of more than 100 – but each offers similar benefits. Yoga aims to provide a ‘union’ between mind, body and spirit, promoting peace of mind as well as improving posture, physique and general fitness. Some treat yoga as a way of life, but many others see it as a way to exercise without special equipment.

Why is it good for me?

Yoga helps to maintain vitality and strength whatever your age. Key benefits include:

• Improved efficiency of lungs and cardio-vascular system
• Improved posture, flexibility and strength
• Improved concentration
• Enhanced feeling of well-being
• Better quality sleep
• Reduced anxiety and depression
• Less stress and tension
• Improved mental focus
• Enhanced personal relationships

How much does it cost?

Yoga classes usually around £15 per session. However, yoga is usually provided, and is best enjoyed, as a course of sessions. These can comprise six or so weeks or a series of classes and are ideal for beginners and can cost from as little as £40 as an introductory rate.

What equipment do I need?

• A yoga mat – the nonslip surface keeps your hands and feet in place during practice
• Blocks, straps, sand bags and yoga blankets are often used by the more advanced yoga student
• Comfortable clothing which allows free movement, such as a leotard, shorts or leggings and a t-shirt or vest

Where can I take part locally?

The Nottingham City leisure centres have Zumba sessions running throughout the week:
https://www.activenottingham.com/activities/zumba/ 

What is it?

By combining aerobic cardiovascular exercise with upbeat Latin music tempos, Zumba® offers a total body work out by combining the moves used in different Latin dances such as samba, mambo and salsa, as well as belly-dancing, hip-hop and martial arts.

Together, these various Zumba® fitness elements provide exciting, rhythmical exercise routines that are great fun. It’s like a disco in a gym and with more than 1 million people in now enrolled in classes, Zumba® is one of the most popular physical activities for women in Britain today.

Why is it good for me?

Combining fast and slow exercises, Zumba® means your body never settles into the consistent rhythms used by other types of exercise. Repetitive exercise means that fitness and weight loss reach a plateau, whereas Zumba® dancing keeps your body confused, so that plateau isn’t reached. Some of the key benefits include:

• Cardiovascular and aerobic workout
• Improved coordination
• Improved mental agility
• Help with weight loss
• Social benefits of meeting new people

How much does it cost?

From around £5 an hour you can enjoy a Zumba® class, but to gain the full benefit, a course of ten sessions or more will produce better results and almost certainly offer better value.

What equipment do I need?

• Wear the correct trainers – these are essential to help cushion the impact of Zumba® dancing routines on your knees, ankles and hips.
• A dance top and jazz pants – these offer the freedom of movement you’ll need when dancing.