SW7 logo

A gym designed specifically for functional exercise with an open floor space and functional equipment.

What is SW7?

SW7 is our brand new gym located on the ground floor of our flagship sports centre, Ethos, located on South Kensington campus. It has been designed specifically for functional exercise with an open floor space and functional equipment. The gym will be specifically run as a functional class programme with four main concepts, as well as being open for use to existing members outside of the programme.

We will be running FREE trial classes to Move Imperial Members every Thursday 8.30am and Friday 7.30am until 13 December 2019. The free classes can be booked via eventbrite up to 6 days in advance but do have limited spaces available.

The room will also be equipped with the latest MyZone technology, which aims to help people feel good about exercise through a wearable heart rate based system. MyZone monitors heart rate, calories and time exercising which then convert into MyZone effort points (MEPS), with a focus on rewarding effort rather than fitness. 

The gym has been equipped with brand new Matrix kit which includes the following: 

  • Ski Erg
  • Assault Bike
  • rig station with boxing bag, dip attachments, monkey bars, rope pull and core plates
  • dumbells  
  • battle ropes
  • resistance bands 
  • s-force and s-drive

The programme has been designed around a functional training programme, with 4 different elements which are outlined below. Classes can be booked online up to 6 days in advance and have limited spaces available.  Outside of the class timetable, the use of this new gym will be included in existing gym memberships.

 

SW7 Class Timetable

This timetable is in operation from Sunday 15 September to Friday 13 December. The gym will be available for open use outside of the below class times. 

DayMorning classesLunchtime classesEvening classes
Monday 

08.00-08.30
CONDITION

12.00-12.30
CONDITION
19.00-19.30
CONDITION
    12.30-13.00
MOVE
 
       
 Tuesday 

08.00-08.45
FORCE

13.30-14.15
FORCE
19.00-19.45
FORCE
 

 

   
       
 Wednesday

08.00-08.30
HIIT

12.00-12.30
HIIT

19.00-19.30
HIIT

    12.30-13.00
MOVE
 
   

 

 
 Thursday 08.00-08.30
MOVE
13.30-14.00
CONDITION
19.00-19.30
CONDITION
 
   
       
Friday 

08.00-08.45
FORCE

12.00-12.30
MOVE

19.00-19.45
FORCE

 

 

12.30-13.15
FORCE

       
 Saturday

11.00-11.30
HIIT 

 

 

       
 Sunday  11.00-11.30
HIIT 
   
       
 
Summary of the table's contents

Class Descriptions

1. Force

What is it?
Force is the strength element of the SW7. Strength is an essential element and method of exercise in any program and supports all fitness goals and targets. Strength (or resistance) based exercise has numerous health benefits such as; improved muscle mass, motor skills, promotes weight loss, plus much more.

What will the sessions contain?
Force classes will focus on varying reps, sets and muscle groups. The training will include techniques and exercises from disciplines such as olympic weightlifting, bodybuilding, calisthenics, functional training, gymnastics and resistance work. The aim of each session is to offer a focus of building strength where it is needed most, whilst also improving mobility and balance in everyday life.

2. Move

What is it?
Move sessions are solely focused on promoting recovery and range of movement in amongst the intense force, condition and HIIT sessions on offer. Move is utilised by reconnecting members with their bodies and to encourage reducing intense exercise, allowing an opportunity for those who don’t take the time to stretch

What will the sessions contain?
Move is a reactive class based on what members we have in each class. A class will initially start off with a move from a Functional movement assessment. These can be cycled through 4 types of mobility and stretching working through 4 concepts; rotational, dynamic, loaded and passive stretching. 

3. Conditioning 

What is it?
Conditioning classes will have a challenge aspect, based on time and reps managed. Although these classes will be challenging to each individual, these will be changed in order to facilitate all fitness levels.

What will the sessions contain?
Conditioning sessions will be a mixture of anaerobic, aerobic and compound movement challenges. These sessions will be a collection of both individual and team based competitive training where members will be encouraged to record their individual progress. 

4. HIIT

HIIT training stands for High Intensity Interval Training - a form of cardiovascular exercise. This involves training for periods ranging from 30 seconds to three minutes working between 80-100% of your maximum heart rate with short rests inbetween. HIT training is a great way to maximise short periods of time in the gym as a typical HIIT session only needs to last approx 20 minutes (not including a warm up).

HIT training leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continuous exercise which means that after you have finished exercising, your body will continue to burn calories at a higher rate than normal.