Welcome to Your Fresh Air Fitness Outdoor Gym

This page will help you:

1. Build confidence using your new gym
2. Learn how to get the most benefit from every piece of equipment
3. Follow a safe and simple workout plan

1. Getting Familiar with Your Gym

Our outdoor gym equipment is designed to make fitness simple. It’s:

• User-friendly and intuitive
• Gentle on joints with low-impact movement
• Effective when used regularly, delivering genuine health benefits

First, take a look around your new gym and explore the different machines:

- Clear instructions – Each piece of equipment has a label with diagrams, guidance for beginners to advanced users, and a QR code linking to a demo video.

- Free Fresh Air Fitness app – Download the app for workout guides, warm-ups, videos, timers, and details of every product.

- Simple design – Most machines use your own bodyweight, so there’s no need to adjust settings. If there’s a seat, sit; if there are footplates, stand or rest your feet—it’s that straightforward.

- Equipment categories – Cardio, Strength, and Flexibility/Balance. Many machines benefit more than one area.

We group equipment by core benefit:

Cardio (heart health, stamina, fat burn, reduces stress, lowers blood pressure,boost mood and self-esteem, improves sleep.)

Strength (build muscular strength, strengthen bones, burn fat, improve heart health, control blood sugar levels, reduce risk of injury, improve flexibility, boost mood and self-esteem)

Flexibility & Balance (mobility, posture, coordination)

Remember: stay hydrated, use good posture, go steady, and build up gradually. If in doubt, check with your GP before starting.

2. Suggested Workout Plan

Everyone’s goals are different, but here’s a balanced routine to begin with:

Warm up (5–10 minutes)

• Essential to raise heart rate, loosen muscles, and prevent injury.
• Follow the warm-up in our app or check NHS guidance here

Cardio &/or Strength (15–25 minutes)

• Cardio = bikes, cross trainers, air walkers, skiers, rider → heart, stamina, fat burn
• Strength = rowers, seated chest-press and pull-down challenger → build muscle & bone health, boost metabolism
• Follow the equipment instructions for your level (time, reps, sets).

Flexibility & Cool Down (5–10 minutes)

• T’ai Chi Spinners, Leg Stretch, Hip Twister. 
• Use flexibility/balance machines to improve mobility and recovery.
• Or follow the NHS guidance here

Remember: Start small, build gradually, and enjoy the process. Every session is a step toward better health and a stronger you.

3. FAQs – Your Quick Answers

When’s the best time to exercise?
Whenever suits you—consistency matters more than timing.

What should I wear?
Dress for the weather. Layers in winter, sunscreen in summer. Always bring water and a towel.

How hard should I work?
Any movement is positive. Push yourself, but stay within your limits.

What are reps and sets?

• Rep = one complete exercise movement
• Set = a round of reps (e.g. 10 chest presses = 1 set of 10 reps)

Can I use the gym in cold weather?
Yes — just warm up properly and wear layers.

How do I progress?

• Cardio: spend longer or move faster
• Strength: increase reps/sets, add bands, then move to tougher equipment

Calories burned?

Calories burned are dependent on age, height and weight along with the time and effort used. A fitness watch will give you the most accurate reading.

If something is too difficult, how to I build up to it?

Start with easier machines, build strength gradually, use bands to assist, then progress.

Let’s take chin up bars. Use other complimentary equipment to build upper body strength, e.g. chest press, lat pull down.  Add bands to these for further resistance.  Move on to the chin up bars, use a band to assist you, reduce the band size as you progress.  Finally move to unassisted chin ups.

Cardio or strength first?
Either order is fine.

Feeling self-conscious?
You’re not alone. Start with a friend, or at quieter times. Many communities form groups or WhatsApp chats to exercise together.