Alpine Health Club Logo
Facebook Logo Twitter Logo

The Health Club, where good health begins!

Alpine Exercise Tips
Alpine Membership Offer

Exercise Tips

Please view our range of exercise tips below.

Better Balance


Improving your leg strength will improve your balance


  • Use the Leg Press with a moderate to light weight
  • Push hard and fast to develop power, for 10 to 15 repetitions
  • Rest and repeat the movement using the same method
  • Use the same strategy on the calf raise to develop the muscles around the ankle
Purple Bike
Toning Hips Machine

Toning Hips


Improving the shape and tone of your inner and outer thighs and buttocks


  • Improving the shape and tone of your inner
    and outer thighs and buttocks
  • The addition of exercises to tighten your inner and outer thighs will create the perfect exercise package to get the hips in shape.
Purple Bike
Abdominal Crunch Machine

Flatest Tummy


Get rid of your jelly belly by using the abdominal crunch machine for a strong toned defined stomach


  • Use the abdominal crunch machine
  • Do 10–15 slow and controlled repetitions
  • EXTRA TIP—Always work opposing muscle groups, therefore use the back extension for 10-15 reps

Purple Bike
Shoulder Press Machine

Broad Shoulders


Nicely defined shoulders help to create a great hourglass look and in guys the nice 'V' shape from the waist


  • Combine the overhead press with the lateral raise for a great result
  • Do the overhead shoulder press first, followed by the lateral raise
  • Do 10–15 slow and controlled repetitions
Purple Bike
Treadmill machine

Burn Calories


Get a great body means burning calories, so don’t forget your cardiovascular workout


  • Try some walk-run intervals on the treadmill
  • Begin with a 4.0 mph walk for thirty seconds and then run for thirty seconds at a slightly more-than- comfortable pace
  • Or alternate back and forth for ten minutes for amazing results
  • If this is too challenging, then try setting the incline to 5-10% and walk briskly uphill without holding on for fifteen minutes
  • Your bottom, legs and calves will thank you
Purple Bike
Cybex Arc Trainer

Burn More Calories


More results in less time. Research shows that the Cybex Arc Trainer burns more calories than any other cross trainer or elliptical cross trainer tested

The science behind the Arc Trainer’s big calorie burn is the Arc motion. It engages the right muscles – Legs and Bottom – that demand lots of energy from the body when they are called upon to work. That means big calorie burn. And... because the Arc Trainer is demanding of the muscles – not the joints, it can be used longer without putting a strain on the knees, hip or back.


  • Try Quick Start, on one of the following programmes - Manual, Weight Loss, Cardio, Strength and Heart Rate Control;
  • You can control both incline and resistance
  • If this is too challenging, then try setting the ramp to Zero and Stride between 100 - 120 spm for ten minutes
Purple Bike
Arc Trainer

Workout Intensity


The human body is designed to work in short bursts. You can lose more weight, improve your cardiac function, and can even help modulate insulin levels when you perform brief, high intensity, exercise intervals


  • The next time you’re on a bike or Arc Trainer, try pushing really hard for 10 to 30 seconds and then go slow for the next minute
  • Try using the quick-start interval training programme for cardiovascular improvement
  • Alternatively, use the other versatile pre-programmed exercise programmes whilst using the hand sensors to work at your personal optimum heart rate (see heart rate range chart).
Purple Bike
Thank you for your ‘Try Our Club’ request Your 3 Day Pass for Alpine
Health Club March will be
sent to you shortly.
If you don’t receive your pass
please check your Junk E-Mail box.


Simply fill in your details above and we will send you a "FREE Guest Pass" with our compliments.

Opening Times

Monday - Friday 6.30 - 21.00
Saturday 8.00 - 16.00
Sunday 8.00 - 14.00
Facebook Logo
  • Alpine Health Club
    Happy Saturday 🙌🙌🙌LETS DO THIS !! #fitness #gym #powermill #hammerstrength #exercise #feel #great #fun 👊🏻in #march #best we have it all ... #alpinehealthclub

    20th January 2018 8:08

  • Alpine Health Club
    Nothing will work! Until you do .... Strong the new skinny ......its a great day to have a good workout ;)

    17th January 2018 9:09

  • Alpine Health Club
    We hope you’re doing amazingly well 😉 with dry January.......

    15th January 2018 21:21

  • Alpine Health Club
    Get on the ball this January with #twentybynocco new coffee protein - a delicious boost 👊🏻#noccouk #boost #coffee #exercise #fitness #gym #nutrition #goodvibes #fun #alpine #alpinehealthclub 😋

    15th January 2018 14:14

  • Alpine Health Club
    Start your weight loss Journey with some extra punch #usn all cla 90 capsules on special offer 👊🏻 #fast #weightloss #leaner #stronger #fit #fitness #nutrition #help #alpine #alpinehealthclub Not just a #gym 😀

    13th January 2018 8:08

  • Alpine Health Club
    What better way to jump into 2018 than getting back to it. Let’s be seeing You!! Time for new challenges. Time for a new you👊🏻 #fitness #fun #gym #goals #weight #weightloss #newyear #resolution #feelings #great #look #good #alpine #alpinehealthclub #exercise #wewantyou #health #happy #new #beggining #fabfitfun

    12th January 2018 10:10

  • Alpine Health Club

    9th January 2018 13:13

  • Alpine Health Club
    Hello Monday LETS DO THIS - decs away, children back at school today is your official day to start a New Challenge 😀 can you go the DISTANCE ? #gym #cardio #fitness #burn #calories #exercise #goodmorning #fun #fit #fabulous #goals #distance #goodluck 💪🏼👊🏻💪🏼

    8th January 2018 8:08

  • Alpine Health Club
    NEW YEAR NEW FOCUS - makes 2018 your best year yet! 🥂 #gym #fitness #mentalhealth #exercise #goals #toneitup #fatloss #weightloss #motivation #healthy #health #newyou #alpinehealthclub #alpine #onelifeliveitwell #goodluck 💪🏼😀

    3rd January 2018 14:14

  • Alpine Health Club
    Have an AWESOME night - be safe see you in 2018 ;)

    31st December 2017 17:17

  • Alpine Health Club
    Every accomplishment started with the decision to TRY! With 2018 fast approaching and many people focusing on getting fit for the new year “ NEW YEAR NEW YOU” make sure it’s not just a whim and it has longevity! Think about what good health means to YOU and apply it every week , every month, every year and enjoy the good health regular exercise brings to you and your family. We don’t care if you can touch your toes, we don’t even care if you can see your toes – you’ll feel comfortable here – we GUARANTEE IT! DO it for YOU and no one else ....

    30th December 2017 9:09

  • Alpine Health Club
    NEW YEAR NEW FOCUS - makes 2018 your best year yet! 🥂 #gym #fitness #mentalhealth #exercise #goals #toneitup #fatloss #weightloss #motivation #healthy #health #newyou #alpinehealthclub #alpine #onelifeliveitwell #goodluck 💪🏼😀

    27th December 2017 12:12

  • Alpine Health Club
    Alpine Health Club would like to wish you all Happy Holidays, with success, HEALTH and happiness in 2018 We would like to say a massive THANK YOU to each and every one of you for your loyalty and support over the years…. Have a great festive period, We look forward to another FIT & FUN PACKED YEAR AHEAD.

    22nd December 2017 10:10

How to find us

One Life Live it Well
bicycle People walking