Read Brochure - Aqua Exercise Classes 2010 for printing 2.pub text version

Aqua Exercise

Aqua aerobics is fast becoming a popular alternative form of exercise, having significant benefits for people of all ages and ability. Over the decades people have run, jumped, bounced and pumped their way through fitness routines which may have left them with damage to their joints and muscles. Exercising in water is a safe and effective alternative. Recently, health and fitness providers have created water exercise programs that give you a workout to raise your heart rate to a training zone. In fact many AFL football clubs include water exercise in their training programs, dispelling the myth that aqua workouts are always gentle! Aqua aerobics classes are beneficial for:

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Aqua Exercise Options

Aqua Power Level 1 -- Water exercise for those wishing

to improve strength, range of movement, or needing `recovery' for an injury. You will be given a variety of movements so you can participate at your own ability level. You will tone your arms and legs and engage your core muscles. Get set to increase your heart rate and add some variety to your workouts!

Burn Calories

Exercising in water is one of the highest calorie burning activities, and certainly the kindest to your muscles and joints. Additionally, water activities exercise the whole body - the legs, stomach, arms and back. Have a look at the table below and note that the equivalent calorie count for water options is achieved with less effort compared to the land option. This is because the water creates resistance with every movement. For example:

· `Leisurely aqua aerobics or swimming' is the same as

Aqua Power Level 2 -- Developed for people wishing to

challenge their upper and lower body strength and who love the benefits of high intensity cardio exercise. You will utilise the whole pool, get a whole body workout, and burn calories! Not for the faint-hearted! But don't be scared-off... everyone starts at their own pace. You'll soon feel your fitness improve and you'll love it!

`aerobic dancing'; and 6.4km/hr, brisk pace'.

· `Gentle water exercise' is the same as `walking @

Cardio-vascular fitness! Resistance training! Burning calories! Injury rehabilitation! Hydrotherapy! Social interaction!

Aqua Gentle -- Excellent for people with joint issues.

Especially those with arthritis or who have had hip, knee, etc replacements! The warm water soothes joint pain and improves muscle flexibility and balance. This class also provides movements for those easing into fitness. You'll feel refreshed and more supple when you leave!

So if you want to lose weight, increase your metabolism, protect your body from injury, and you enjoy the water, then aqua exercise is a great option for you. Compare calories burnt during water exercise versus land exercise options:

Activity Running @ 10.7km/hr, very fast vigorous Vigorous aqua aerobics or swimming Vigorous effort cycling Jogging High impact land aerobics Leisurely aqua aerobics or swimming Aerobic dancing Gentle water exercise Walking @ 6.4km/hr, brisk pace Calories/hr (Weight 60kgs) 649 590 590 413 413 354 354 236 236 Calories/hr (Weight 85kgs) 949 863 863 604 604 518 518 345 345

Sourced from NutriStrategy

You can increase or decrease the exercise intensity easily in the water. It is very possible to improve the efficiency of the cardio-respiratory (heart-lung) and cardio-vascular (heartarteries-veins) systems.

Hydrotherapy -- Gentle water exercise (or hydrotherapy)

is an excellent choice for those with arthritis, muscle injuries, joint replacements, weak muscles or other mobility restrictions. It provides support for the body while you do various types of muscle movements in the water, sometimes utilising equipment to challenge capabilities.

Casual Pool Entry -- Remember, you can also come outside of class times to do your own aqua exercise routine. The `Pool Availability Timetable' is available on our website or can be collected from reception. Class times over leaf!

Class Timetable

Industry Affiliations:

Squash Centres

GOLDPIN

Fun in the FAST LANE!

To GREYTHORN

To DONCASTER & EASTERN FWY

Greythorn Road

Aqua Exercise

Group Classes

Belm

d Roa ore

Koonung Sec. Coll. Elgar Road

Hagenauer Reserve Parkside Preschool

Belmore Road

To NORTH BALWYN

Strabane Road

Rostrevor Pde

Healthways Recreation Centre

Arcade Road Dunloe Ave Access Road

Union Road

Dunloe Ave Box Hill Senior Sec. Coll. Melrose Street

Rostrevor Pde

Victoria Cres

Box Hill TAFE To BOX HILL To CANTERBURY

To BALWYN

Whitehorse Road

To SURREY HILLS

Opening Times...

Early opening days: Mon/Wed/Fri -- 6.30am Early-ish opening day: Sat -- 8.30am All other days: Tues/Thurs/Sun -- 9.00am

Aqua Exercise classes are beneficial for:

Elgar Road

Closing Times...

Cardio-vascular fitness Resistance training Burning calories Injury rehabilitation Hydrotherapy Social interaction

High and low intensity options are available.

Late closing days: Late-ish closing days:

Mon to Thur -- 10.00pm Fri/Sat/Sun -- 9.00pm

Healthways Recreation Centre

Gym Tenpin Squash Swim

3 - 11 Arcade Road Mont Albert North, 3129 Melways 46 K7 (ph) 9890 0507 (fx) 9890 0508 [email protected] www.healthways.com.au

Healthways Recreation Centre

Gym Tenpin Squash Swim

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