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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
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Opening Times

Monday - Friday 6.30 - 21.00
Saturday 8.00 - 16.00
Sunday 8.00 - 14.00
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  • Alpine Health Club
    FANTASTIC results! Another satisfied customer on the back of his fitness assessment. Improvements all round! Fitness assessments are vital to measure your progress. Speak to any team member NOW to book yours today 💪🏻 #fitnessassessment #progress #results #alpinehealthclub #onelifeliveitwell #fitness #bodyfat #stamina #gripstrength #success #welldone

    21st August 2018 12:12

  • Alpine Health Club
    Treat yourself this bank holiday!!! Relax in our spa and make the most of the last bank holiday of the year. Call us now to avoid disappointment......

    20th August 2018 11:11

  • Alpine Health Club
    Great work Scott for referring a friend to our club! A HUGE Thankyou goes out to you for your continuous support with the club! To receive a cash gift all you need to do is refer a friend to ALPINE! It really is that simple 😊 #Alpinehealthclub #onelifeliveitwell #cash #referral #friends #family #fun #fitness

    19th August 2018 10:10

  • Alpine Health Club

    18th August 2018 11:11

  • Alpine Health Club
    Ideal as a post workout snack! NEW barebells protein bar! 20g protein, 200kcal, 15g carbs, 1.5g sugars #postworkout #nutrition #protein #barebells #saltypeanut #coconut #cookiesandcream #delicious #greattaste

    15th August 2018 17:17

  • Alpine Health Club
    Here at alpine we’ve gone named crazy! Come on down tonight 5-9 for a free sample! #namedsport #protein #chocolate #vanilla #whitechocstrawberry #almondcoconut #cookiesandcream #free #sample #alpinehealthclub

    15th August 2018 15:15

  • Alpine Health Club
    Check out our new Spa Instagram page 😀 #alpinehealthspa

    13th August 2018 10:10

  • Alpine Health Club
    FEEL GOOD FRIDAY!!!!!!! How could we not share this amazing success story with you..... Stacey and Pedro have made some amazing progress in their time with us!!! STACEY Says" So happy I signed up with Alpine Health Club. The team at the gym are fun, motivating and always around to offer tips and advice. Not only that, quick to give you that added push if you are having an off day. The equipment range is brilliant. It never gets boring. You can always switch up your exercises to work all muscle groups. After struggling with my body shape, weight and particularly weight gain after having children I had always felt that going into a gym can be quite daunting. You expect to see ripped muscular athletes all around you and may feel very insecure. I can safely say that Alpine welcomes all ages, shapes, sizes and abilities with personal programs that cater to personal goals. It’s great to have found an environment to continue my journey. I feel in the best shape, physically and mentally than I have ever been! Many thanks to all the team at Alpine and I am so proud of myself for proving I can do it! PEDRO Says” Super Good Staff with professional advice and motivation. In my 8 months at Alpine I have noticed a massive improvement in my strength and health. I have reached my goals with the help of Alpine Team and I have reached an ideal body weight for my height. THANKS ALPINE for helping making me feel and looking great. KEEP UP THE GREAT INSPIRATIONAL WORK GUYS!!!!!

    3rd August 2018 10:10

  • Alpine Health Club
    Just do it 💪🏼😃

    2nd August 2018 6:06

  • Alpine Health Club
    Be the best YOU CAN - boost your energy for up to 6-hours - it’s easy 😁 pick it up on the way in at reception 🙌🙌🙌 💪🏼 #healthy #strong #namedsport #preworkout #fast #boost #bethebestyou #greattaste #food #workout #gym #gymlife #fitness #onelifeliveitwell

    31st July 2018 18:18

  • Alpine Health Club
    Being young doesn't make you invincible from serious illness!!

    31st July 2018 12:12

  • Alpine Health Club
    Enjoy your evening - we are back open again tomorrow from 8am

    28th July 2018 17:17

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