Category: News

News around fitness and the gym at Velocity Fitness Gym

Beginners Indoor Cycling – Friday 9.30am

Velocity

Indoor Cycling Physical Health Benefits:
Improved Cardiovascular Health.
Indoor Cycling is an excellent form of exercise, strengthening the heart and improving blood flow, which can lower the risk of heart disease and stroke.

Increased Muscle Strength and Endurance:
The legs get a significant workout, and by adjusting resistance, you can target different muscle groups and build both strength and endurance in the quads, hamstrings, calves and glutes.

Weight Management:
Indoor cycling can burn a significant amount of calories, making it an effective tool for weight loss and fat burning with the correct nutrition.

Low Impact:
Compared to high impact exercises like running, indoor cycling is gentler on the joints, making it suitable for people with joint pain or injuries.

Improved Posture:
The rhythmic movement and engagement of core muscles can improve posture and reduce back pain.

Increased Energy Levels:
Regular indoor cycling can boost energy levels and reduce fatigue, improving overall stamina.

Beginners Spin is the best place to start. Currently only Fridays at 9.30am. This class is ideal if you are over the age of 50 years and want to start your journey. The class is 45 minutes and comprises of a warm up and cool down.
More Beginners spin classes will be added soon.

KettleBells is making a return

Velocity

The new ‘Kettlebell Ignite’ class will burn your muscles and torch your fat.

This all over body workout is an amazing way to get fit, burn fat and build muscle.

It will
Ignite your Strength
Ignite your Power
Ignite your Fitness
and fuel your fire.

This is a unique and exciting class that will be added to our already existing classes of strength and fitness.

Our studio has a soft floor, for those all important ab workouts. Our facility provides the Kettlebells for you, or you can bring your own.

Why Kettlebell Workouts?
Kettlebells engage muscles across your entire body, including your core, legs, shoulders, and arms. This comprehensive approach means you can achieve a highly effective workout in a shorter amount of time.

The dynamic nature of kettlebell exercises like swings and snatches boosts both your muscular strength and cardiovascular endurance. The continuous, intense movements elevate your heart rate, contributing to improved stamina and overall fitness. Studies have shown that kettlebell training can significantly enhance explosive strength and strength endurance

Many kettlebell exercises require a full range of motion, which can improve joint flexibility and mobility over time. This can lead to better overall movement quality and potentially reduce the risk of injury.

Kettlebell workouts combine strength and cardiovascular training, creating a powerful calorie-burning effect. The high intensity can also lead to a boosted metabolism and weight loss. A 2010 study found that kettlebell snatch workouts burned around 20 calories per minute, comparable to running at a 6-minute mile pace

Many kettlebell movements actively engage your core muscles, such as Turkish get-ups and kettlebell windmills, which contribute to building a strong and stable midsection.

Kettlebell training focuses on functional movement patterns that mimic real-life activities, helping you build strength and power that can translate to improved performance in sports and daily tasks. This makes them particularly valuable for athletes and those seeking to improve overall physical performance. 

Starting October 2025. Winter is when we build muscle and reduce fat ready for the summer months .

Limited spaces so keep em peeled

Rise & Grind Circuit Training

Velocity

Our Rise & Grind sessions start at 6.30am until 9am. This is great time to get out of bed and get it done before your day starts. £25 per month or £6 per session

6.30am Circuit Training Starts – This is 45 minutes of workouts over 13 different stations. These are short interval workouts (40 seconds) at each station with 20 Seconds rest in-between. You will have three minutes off between each round.


1 – Kettlebell Swings
2 – Plyo box step ups
3 – Sit ups
4 – Push Ups
5 – Sand Bag Lunges
6 – Assault bike
7 – Spin Bike
8 – Weighted Step Ups
9 – Overhead Press
10 – Skipping
11 – Bike Erg
12 – Ski Erg
13 – Battle Rope

The aim is complete the circuit 3 times. If there is something that you can’t do, we scale it and adapt it. Circuit training is for every one of all abilities and ages.

Circuit Training offers numerous benefits. Improved cardiovascular health, enhanced muscular strength and improved muscular endurance, with an efficient calorie burn. All of this is achieved in a time effective way. The variety of the workout stations improves overall physical and mental well being. All of the moves are Functional movements to improve longevity. Because of the interval based workout with intensity, followed by rest, these sessions may assist in the decrease of insulin resistance and improve oxygen uptake ability.

Circuit Training elevates the heart rate and keeps it elevated throughout the workout. By combining strength and cardio based training it helps build that muscular strength and endurance. The intensity of the training means that the calorie burn is higher leading to fat loss when in a calorie deficit.

Get your workout done early.

Bag Blast morning classes

Velocity

Velocity Fitness offer morning classes on a Monday and Wednesday at 9.30am

This class is a non contact boxing class using punch bags and gloves. We use set boxing patterns for different rounds. There are up to 10 rounds with 1 – 2 minute breaks in between.

Basic simple boxing moves for everyone. This class suits all abilities and great to get you started on your fitness journey. Space is limited so these classes are small and friendly.

This class is approximately 30 minutes long and costs £6. The gloves are provided but you are welcome to bring your own.

You can book on this class using the booking system under classes.

Job Related Fitness Test

Velocity

Did you know that Velocity Fitness can help you with your Job Related Fitness Test. We have in house coaches who have experience working within the services. We are familiar with what you need to do to pass the JRFT. Our coaches have extensive service in the Police, Armed Policing, Royal Engineers and Fire Service. We know what it takes to get you where you need to be.

If you are thinking of joining the Police, Fire Service, Prison Service or Army, you will be required to pass the fitness test at the point of application and we can help you with first hand knowledge.

If you are already in the services and struggling with your fitness to continue to pass the JRFT, we can help you.

We provide the facility for you to practice the test and we can help you get fitter to pass it. You need to be ready when that call comes and we can help you.

We can also provide practice for the Chester Step Test.

Our practice sessions can be held 1 2 1 or with a group. Send us a message and we can talk you through the best way forward.

British Functional Fitness

Velocity

We are so excited to be affiliated with the British Functional Fitness Association. By becoming a member we will be joining a community that’s dedicated to growing competitive functional fitness in the UK.

The British Functional Fitness Association are actively seeking recognition for the sport of functional fitness in the UK with Sport England. They provide governance and they regulate the sport in the UK, representing and protecting the interests of all stakeholders in the competitive functional fitness community.

We support their work and want to help grow this important community for fitness, where we believe that fitness is for everyone.

We are in the process of building our Functional Fitness website where you will be able to learn more about the training and gain access to free training plans that you can do at home with no equipment. You will be able to see our workouts and come and join us. We believe that fitness is for everyone. These workouts are scaled to ability and have zero gymnastics in them.

Our workouts are based on the 6 fundamental movements of life, Squat, Press, Pull, Push, Carry and Lunge. Training these areas improves your stability and mobility and increases longevity.

Keep an eye out for out new website with all the details.

PomSquad Fitness

Velocity

Did you know that we are the only fitness studio on the Isle of Wight that has PomPom Classes, instructed by a British Cheerleading Coach.

Pom routines to up to date music that burns calories. What more could you ask for.

These classes are so much fun and you get to be a Dallas Cowboy’s Cheerleader for an hour.

Classes are Thursday at 7pm at Velocity Fitness Studio. Jody Hamilton is your instructor. Send us a message if you want to book on.

New bikes

Velocity

The new bikes have arrived at Velocity Disco Spin. We have 12 new bikes for your spin class.
These are belt driven proving a smoother ride. The seats have been selected for your comfort, they are gel seats and provide the adequate padding. They are rear flywheel driven which means the front of the bikes are less rigid meaning the bike responds to your movement.

The bikes are unique in the fact that they have selector gears, 1-8. This provides the rider with the adequate gear for each stage of the class. You can still chose the gear that is most comfortable for you. There is no pressure for you to be in the same gear as anyone else. This is your class and your workout.

The new bikes have statistic monitors attached which show you are speed, cadence, heart rate and distance. This will help you gage the intensity of your class. The computers are a guide only and not completely accurate.

Book on now for our classes and give them a go.

Welcome to Disco Spin!

Velocity

Fancy something different when you exercise?  Well we’ve got just the venue for you, with great people, amazing music and lights!

Velocity Disco Spin is a indoor cycling with a twist, our venue and instructors create an electric work-out and the great thing is that you can work as hard as you like or to your own ability its your choice, each instructor brings their own style and flavour to the class, add the music and lights and you’ve got Disco Spin!

Classes run every week Monday through to Friday and we have the Early Bird Classes that run from 6am and suit those of us that like to get our exercise done in the morning to make us feel good for the rest of the day. Our Evening Classes are at 7pm and run for approximately 45 minutes. All Classes are £6.00

Booking is advised but not nessacary unless you want to guarantee your place in the class, the best time to book is after your class.

Most of the information you need to know is contained in this website, which we have kept as simple as we can to help you.