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CITYMATTERS.LONDON 07 - 13 June 2017 | Page 13<br />
Wellness <strong>Matters</strong><br />
AUSSIE FITNESS CRAZE F45 HAS ARRIVED IN FARRINGDON<br />
Form follows function<br />
Best ever bedtime<br />
Top 3 sleep tracking apps<br />
Sleep Cycle<br />
The smartest alarm clock you’ve ever set, Sleep<br />
Cycle uses your device’s accelerometer sensor and<br />
microphone to analyse your sleep throughout the<br />
night, and wakes you up in the lightest phase just<br />
before your alarm goes off. Wake up to a report on<br />
your sleep quality and average sleep time.<br />
Free, iOs, Android<br />
Pillow<br />
One for those who like bedtime with bells and<br />
whistles, Pillow takes into account body motions<br />
during sleep to deliver a sleep quality index rating<br />
via slick animations. Instead of hitting snooze<br />
when your alarm goes off, take the time to record<br />
your ‘wake-up mood’ or jot down notes to build<br />
your sleep profile.<br />
Free, iOs<br />
from down under: and<br />
having quite the impact<br />
Beddit<br />
Recently taken over by Apple, this app is excellent<br />
if you want detailed metrics on sleep, heart rate,<br />
respiration, snoring, and bedroom temperature<br />
and humidity. Beddit tracks your daily activities<br />
and compiles a report on how they relate to your<br />
sleep quality via a sleep score each morning.<br />
Free, iOs<br />
IF the bodies on Bondi Beach are anything to<br />
go by, the Aussies know a thing or two about<br />
working out.<br />
This could be why the latest training craze to<br />
emerge from Down Under is set to become the<br />
world’s fastest growing.<br />
F45 (or Functional 45), the high-intensity,<br />
circuit-based group training brand, is rapidly<br />
expanding across London, with 15 studios<br />
expected to open across the Capital in 2017, just<br />
18 months after the first UK outpost launched at<br />
London Bridge.<br />
The latest, tucked beneath Farringdon’s<br />
converted warehouses and design studios,<br />
opened last week to a chorus of whooping and<br />
hollering from fans of the franchise who like<br />
their workouts lean and mean and a body to<br />
match.<br />
What is it?<br />
F45 Training offers a 45-minute, high intensity<br />
interval training (HIIT) workout that is<br />
designed to burn over 750 calories using a<br />
combination of strength and cardio.<br />
Through an array of interval stations, the<br />
team-based workout features 27 distinct<br />
workout systems that incorporate more than<br />
3,000 exercises to ensure the highest level of<br />
variation for participants, who will never do the<br />
same workout twice.<br />
How does it work?<br />
Each of the 27 workouts have a different<br />
combination of HIIT, circuit and functional<br />
training.<br />
‘Flamingo’ is a team-based cardio session that<br />
will get your heart rate up enough to burn 820<br />
calories, ‘Gravity’ uses bodyweight training to<br />
improve mobility and fat loss, while ‘Romans’<br />
combines resistance and functional movement<br />
training to activate muscle mass and encourage<br />
afterburn.<br />
The studio is split into three circuits with<br />
several stations at each. The rotations depend<br />
on the workout but expect a 35 to 45-second<br />
burst of movement followed by 15 to 25<br />
seconds of rest. Huff, puff, and repeat. Screens<br />
overhead show the moves required and<br />
trainers wander between the stations to correct<br />
form and scrape you off the ground at the end<br />
of each set.<br />
What are the benefits?<br />
Sydney-based equities trader Rob Deutsch<br />
founded F45 in 2014 after identifying a<br />
gap between low-cost commercial gym<br />
memberships that offer little in terms of<br />
motivation and more effective personal<br />
trainers that come with a higher price point.<br />
The rapid expansion (F45 is Australia’s<br />
fastest growing franchise with 480 studios and<br />
more than 750 around the world) is put down<br />
to a results-driven following that is proving<br />
almost cult-like, counting professional athletes<br />
and actors amongst its devotees, including<br />
Hugh Jackman, who trained with F45 to get in<br />
shape to play X-Men’s Wolverine.<br />
So what makes this workout so effective? The<br />
combination of interval, cardiovascular and<br />
strength training is a proven fat burner and<br />
lean muscle builder, and the variety of sessions<br />
means you won’t get bored or see your results<br />
plateau.<br />
There is also no time for clock-watching, so it<br />
won’t feel like a 45-minute workout until your<br />
muscles are screaming afterwards; perfect for<br />
the time-poor who want to change their bodies<br />
fast.<br />
How much?<br />
A five-class bundle will set you back £110 so F45<br />
addicts usually get more value out of unlimited<br />
monthly memberships, which usually start at<br />
£220, although Farringdon is currently running<br />
introductory offers on foundation memberships<br />
for those that get in early.<br />
Where can I try it?<br />
F45 Farringdon, Denmark House, 9-13 Cowcross<br />
St EC1M 6DR or go online to f45training.co.uk<br />
for more locations.<br />
better off upright:<br />
office furniture can<br />
improve performance<br />
Workers should stand to deliver<br />
OFFICE workers with sit-stand or treadmill<br />
desks are more productive with fewer signs<br />
of workplace stress than their sedentary<br />
colleagues, according to a new report.<br />
Researchers at the University of Queensland<br />
studied the effects of activity-promoting desks<br />
on workplace efficiency, and found employees<br />
with the option to stand or walk at their desk<br />
throughout the day delivered improved business<br />
outcomes.<br />
Demand for standing desks in the UK<br />
has grown by more than 20% in the last 12<br />
months, according to research by construction<br />
consultancy TowerEight, although previous<br />
studies on the benefits has been limited that of<br />
the health of employees.<br />
UQ School of Human Movement and<br />
Nutrition Sciences researcher, associate<br />
professor Nicholas Gilson, said they uncovered<br />
differences in attention allocation and stress<br />
response between workers who sat for the<br />
duration of a typical work day and those who<br />
used a sit-stand or walking desk every 30<br />
minutes.<br />
Brain activity was measured using an<br />
electro-encephalography (EEG) cap to<br />
assess attention during computer tasks, and<br />
saliva samples were taken to measure stress<br />
levels.<br />
“We found people who use activity-promoting<br />
desks were more able to focus on urgent tasks,<br />
avoid non-urgent tasks, and manage stress<br />
better than people sitting at a desk all day,” Dr<br />
Gilson said.<br />
“The workers who used sit-stand or walking<br />
desks allocated attention most effectively and<br />
had lower levels of cortisol – known as the<br />
“stress hormone” – in their saliva.”