A walk-in, walk-out workout for all

Rather than concentrating on cardio exercise, RT works the muscles in a 10-station circuit combining isotonic, isometric and stretch exercises, amongst others. The idea is to spend just 30 minutes three times a week in a walk-in, walk-out workout, with no need to shower afterwards. Because you only need to bring your trainers with you, it is being sold as the ultimate lunch time fitness regime.

Owner of Gymophobics in Harrogate Trish Connor says: "Since the emphasis is on stretching, rather than cardio exercise, there is no need to shower. It's a circuit; you are in and out, done and dusted.

"Most of our members lose a dress size in the first few weeks, but it's not just about inch loss and weight loss; it's about health and improved mobility.

"It's about using different muscle groups and changing your body shape."

Forever on the lookout for an easy way to get fit – especially if it doesn't involve wearing Lycra – I went along to Gymophobics in Harrogate to try it out for myself.

But before I can get my hands on a stretch machine, I am given a full health check and questionnaire by senior instructor Julie Fieldhouse. As well as weight, height and body mass index measurements, there are blood pressure readings and a posture analysis.

The workout starts with power squats, then a chest press, which is comfortable and easy to use. The machines run on air, rather than weights; so the resistance is changed at the touch of a button – no shifting heavy weights up and down.

There are machines for your abdominals, triceps, biceps and legs as well as a general "stretch" apparatus. It's all very civilized and calm. A buzzer goes off after three minutes to indicate that it's time to move onto the next thing. The gym appeals to all different ages from 13 to 80-year-olds. There are women working out in everything from smart trousers to jeans.

"It's very different to any other gym," adds Trish. "It works on an appointments system, so each member knows that when they come there will be no waiting around. It's designed to be non-intimidating and non-pretentious. Each member has a personal programme especially designed for them, which takes into account any medical issues; there are some women with replacement knees or hips. You wouldn't see a lot of these ladies in a regular gym."

Unlike a cardio workout, isotonic exercise works the skeletal muscles, increasing muscle tone and strength. So should we all be dumping the treadmill and the running shoes in favour of isotonic and isometric exercise?

Robert Scaife from Sheffield Hallam University's Centre for Sport and Exercise Science says there should be a balance: "Isotonic is where the force applied is consistent all the way through the range of movements. Any type of resistance-based exercise helps develop bone density and muscle strength."

Building muscle tone is necessary to avoid atrophy, where the muscles sag and lose their ability to hold us in like a natural corset. Mr Scaife says that having more muscle mass does burn more calories but a cardio and vascular workout is still necessary for the heart, lungs and circulatory system.

"The recommendation is a combination of cardio along with isometric and isotonic exercise."

Trish says she recommends members take up some type of aerobic exercise such as walking or cycling in between gym visits. There are now 34 branches of Gymophobics across the country, with eight more set to open this year, including one in Leeds. Membership starts at 29 a month. Harrogate Gymophobics also has a Power Plate, as used by the likes of Madonna and Danni Minogue. For an extra 6 a session, members can stand, squat, sit, or lie over a vibrating plate, to shake their muscles into action. It feels like a lazy way to work out, but like the whole gym, it certainly gives you a good vibe.

GAINING IN CONFIDENCE

For retired nurse Sarah Jobson, from Harrogate, the new style of exercise at Gymophobics has been life-changing.

"I had promised myself that I didn't want to be fat at 50,'" she recalls. "My 50th birthday had been and gone but I hadn't kept my promise."

Sarah joined the Harrogate gym in September 2009 and says she has lost more than three stone and 48 inches.

"As a musician who regularly gives public performances,I can now take my place on the stage with a new confidence instead of choosing clothes to hide behind."