Crawley Wellbeing outdoor gyms

A guidebeginners' to outdoor gyms in Crawley

No membership fee. Just turn up and work out for free!

Introduction

The outdoor gyms are similar to a conventional indoor gym but the equipment has been specially designed for use outdoors. It is free to use, accessible in all weather conditions and suitable for varying fitness levels.

If you are in doubt about undertaking physical exercise, always consult a doctor beforehand. This equipment is intended for use by anyone aged 14 years and above. Everything you need to help you use and make the most of our outdoor gyms.

The equipment is low impact and includes a variety of exercises that anyone can do, whether you want a moderate or more vigorous workout. All equipment is designed so that you only lift your own body weight, allowing you to work within your limits and avoiding the need to make any adjustments to the equipment.

• carry a mobile phone at all times in case of an emergency

• wear gloves to keep your hands warm and provide protection in the outdoor gym

• wear plenty of layers training outside can be unpredictable with changing weather conditions

• hydration is very important, not only in hot conditions but in the cold too, so drink plenty of water

• buddy up and train with a friend or family member and make exercise a social occasion! Top tips

Virtual trainer

Your very own digital personal trainer. The QR codes on the equipment can be accessed with your smartphone.

Videos show what exercises can be done on each piece of equipment as well as techniques.

The videos and signage incorporate instructions and the intensity of the muscle groups being used for beginner, intermediate and advanced workouts.

trainer

Provides fitness enthusiasts with their very own personal trainer for free!

Virtual

Cardiovascular exercises

Research by the University of Essex shows that exercising outdoors boosts people’s physical and mental health more than going to indoor gyms, even in winter!

Skier

Exercise benefits: • cardiovascular • general fitness • inclusion

Exercising on the skier improves the strength of hearts and lungs, while helping to tone and increase mobility in arms, legs and hips.

Exercise bike

The exercise bike provides classic cardiovascular exercise and also increases flexibility in the lower body.

Rower

The rower provides a total body workout. Improving your flexibility, core strength and general cardio fitness.

Inclusive hand cycle

The inclusive hand cycle develops flexibility in the hands, arms and shoulders, while providing cardiovascular exercise. It is also suitable for wheelchair users.

Lower and upper strength exercises

Lower and upper strength exercises will help you increase muscle strength, maintain bone density, improve balance and reduce joint pain.

Double leg press

Exercise benefits:

• strength

• cardiovascular

• toning

• flexibility

Exercising on the leg press increases strength in both the upper and lower legs, while toning the abdominal muscles in our bodies.

The leg press can be used by two people at a time.

Chest press and pull down exerciser combo

This double unit offers strengthening exercises working on the chest, back, shoulders and arms.

Balance, coordination and flexibility

exercises

Engaging in balance and flexibility exercises is beneficial for maintaining stability and self-assurance regardless of age. Incorporating balance and flexibility training into your routine alongside physical activity and strength training is highly recommended.

Balance beam

Designed for balance and coordination. The online guide shows a further 10 exercises ranging from press-ups, lunges, squats to bunny hops – making the balance beams remarkably universal within the exercise circuits.

Swingalong

A multi-exercise unit traditionally for traversing. However, the unit can also facilitate pull-ups, incline/ decline press-ups, tricep dips, lunges and planks. The unique off-set distances between the bars helps to improve co-ordination while traversing and varies the pull-up positions.

Exercise benefits:

• flexibility

• strength

• co-ordination

• balance

Parallel bars exercises

Research by the Centre for Public Health found that eight out of 10 participants find exercise more enjoyable when outdoors than indoors.

Parallel bars

A twin-height parallel bar system designed for upper body strength and conditioning. The bars can also be used for dips, body rows, leg raises and general stretching. The extension bars can be used for dips or abdomen curls.

The NHS recommends that adults should take part in at least 150 minutes of moderate exercise per week in order to combat obesity and other health issues. All-rounder exercises

Step box multi-gym (all-rounder)

Exercise benefits: • all-round fitness

A multi-functional piece of apparatus designed for step-ups, tricep dips and abdominal curls, as well as incline and decline press-ups. This multi-gym offers good quality toning exercises, supported by step-ups for cardiovascular exercise. The muscle groups worked include arms, core, legs (calf and quads), plus chest and shoulders with press-ups.

Outdoor gyms Quick use guide

Tilgate Park

The park can be accessed from either Tilgate Drive or K2 Crawley leisure centre, Pease Pottage Hill.

Address

Cross county skier

Exercise bike and inclusive hand cycle

Tilgate Park, Tilgate Drive, Crawley RH10 5PQ

Car park charges

There is a charge to use the car parks. Please refer to the signs and machines for the rates. Disabled drivers park for free.

Pull down exerciser

Chest press exerciser

Double leg press

Parallel bars (Tilgate Park only)

Swingalong (Tilgate Park only)

Balance beams (Tilgate Park only)

Goffs Park

There are currently two free car parks for Goffs Park. The lower car park is on Horsham Road, just after the level crossing and the upper car park is by Goffs Manor.

Address

Goffs Park, Horsham Road, Crawley RH11 7JX

Pull up bars (Tilgate Park only)

Rower (Goffs Park only)

Additional support

Crawley Wellbeing is a free, friendly and impartial service from Crawley Borough Council, the NHS and other partners.

• getting fitter • free NHS health checks

• blood pressure checks • stopping smoking • drinking less alcohol

• advice on how to lose weight

Talk to us today.

wellbeing@crawley.gov.uk

crawley.westsussexwellbeing.org.uk

CrawleyWB (Facebook and X)

Crawleywellbeing (Instagram) 01293 585317

Other activities in Crawley parks

Crawley Health Walks

Walking is truly accessible – almost everyone can do it anywhere and at any time.

Crawley Health Walks is your local Walking for Health scheme. Walks are free, fun and friendly – perfect to help get more active and meet new people. We offer regular, short, guided walks led by a our volunteer walk leaders.

Parkrun

A free 5km, timed run, every Saturday starting at 9am from the boathouse in Tilgate Park and at the Ifield Mill Pond.

We encourage people of all abilities to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience. Parkrun is free but you must register in advance.

Tilgate Lake

All lake-based activities, including fishing and boating, are managed by Tilgate Lake Watersports.

Tilgate Forest Golf Centre

Adjacent to the park and managed by Glendale Golf, the centre makes the most of its beautiful surroundings and is widely regarded as one of the best municipal courses in Sussex.

At Tilgate Forest Golf Centre, fully qualified PGA golf professionals are always available to offer either individual tuition or places on training courses, all at competitive prices. Separate classes can be run for men, women, juniors, beginners, improvers and disabled people.

Visit crawley.gov.uk/tilgatepark for more information as well as details of other activities and attractions.

Crawley Health Walks

Crawley Parkrun

Tilgate Watersports

Tilgate Forest Golf Centre

Tilgate Park

Equipment

Fully compliant with latest British Safety Standard BS EN 16630:2015

If you are in doubt about undertaking physical exercise, always consult a doctor beforehand. This equipment is intended for use by anyone aged 14 years and above.