Aquatics Membership Wellbeing Workout Advice

Staying Active During COVID-19

We understand how difficult it can be to remain active during this time so our Fitness Manager has put together a very simple, body weight program for our members, swim school parents and guests to follow from the comfort of their own homes. We will be sending you an updated home workout plan each week. For any questions on how to complete these exercises please contact Arthur ( or Alex (
Aquatics Behind the Scenes Information Membership Open Day Uncategorized Wellbeing Workout Advice

Centre Closure

UPDATE 26 March 2020 The centre will remain closed until further notice. At the time of our last communication we were proactively closing the facility, and optimistic that the centre could reopen after an initial two-week closure. Given the escalating situation of the Coronavirus (COVID-19) and after additional advice from the City of Sydney and the Prime Ministers address on 22 March, the centre will remain closed until further notice. A new reopening date will be sent to all members and guests as soon as it is available. A reminder that all memberships have been suspended free of charge during this time, and multi-visit passes will have the expiry date extended. 18 March 2020 We are proactively closing our Centre from COB Friday 20 March to COB Friday 3 April. Reopening on Saturday 4 April from 6am. Swim School and Squads will be closed from COB Thursday 19 March until we reopen. All memberships will be suspended free of charge and multi visit pass holders will have their expiry date extended. In light of the Coronavirus (COVID-19) developments and as a result of the Commonwealth Government decision on public gatherings and advice from the City of Sydney, the Centre will be closed to all patrons as part of our efforts to ensure the continued wellness of our members and staff. As soon as we are all-clear to reopen, you’ll be the first to know! The good news is we have not received any information to indicate that an individual who has tested positive for COVID-19 has been in the Centre. The Centre will continue to be vigilant in implementing infection control procedures including daily cleaning in accordance with normal protocols, the promotion of healthy hygiene habits and will make hand sanitiser available for staff and patrons to use upon re-opening. Follow the information and tips from the Department of Health to help improve your safety and wellbeing. We look forward to welcoming patrons back in Centre. Please direct all questions and queries to our Centre Manager, Brian Charles -

Discounted coffee for members – ends Wednesday 11 March

Catching up with friends after a group fitness class or grabbing lunch after a day of swimming with the kids? Reward yourself with something tasty at the ITAC cafe where members can receive a discounted coffee for $2 until Wednesday 11 March. Get in quick as the offer is for a limited time only.
Aquatics Open Day

You’re invited to our Open Day

We are opening the facility for free on Saturday 14 March from 10am to 3pm. Take a dip, try a fitness class or chat to our swim instructors about the new learn to swim program, City of Sydney GOswim. You can also book a free swimming assessment on the day for both children and adults. Take advantage of our $0 joining fee for 360 memberships if you sign up on the day. Our 360 membership gives you access to the city's world-class pools and gyms. Come along with the whole family and enjoy a dip on us! RSVP to our Facebook Event
Aquatics Information Wellbeing

Join us for Seniors Week

We’re welcoming all senior residents* to swim and exercise for free during Seniors Week from 12 – 23 February. Come down to the centre, try our facilities, meet new people or catch up with old friends. You can relax by the pool, swim laps or join a special fitness class tailored to seniors. What’s on Fri 14 Feb, 9am Gold Gym Beginners Class Enjoy a 30-minute group gym class led by an exercise physiologist. The perfect introduction to gym workouts for the over 55s. Fri 21 Feb, 9am Gold Introduction to Exercise Physiology Class A 30-minute group gym class with a specific focus on exercise physiology. The perfect introduction to gym workouts for the over 55s. We offer a range of senior classes all year-round including Gold Zumba, Gold Gym, Shallow Aqua, Deep Aqua and Warm Aqua classes. You can find out more about our ongoing seniors classes here or view our timetable here. *Residents require proof of age and address within the City of Sydney local government area.
Aquatics Wellbeing Workout Advice

Join us for Deep Aqua classes

We will be trialling deep aqua classes at the centre over the next 12 weeks. Classes will run at 6.30 pm on Tuesday's, commencing Tuesday 14 January. Aqua Aerobics classes are a great way to mix up a traditional gym workout with the amazing benefits of water. Some of the key benefits of participating in an Aqua class include: Increase in muscle strength – Water is a flowing and constantly changing product of nature, and as such, can be very unpredictable in its movements. Since water flows in multiple directions, the resistance in the pool can range from four to 42 times greater than air, ensuring the body's muscles get a rigid workout.  Build endurance – Unlike traditional weights, which require the human body to push and pull against the weight plus gravity, water resistance is a more natural resistance which requires the body to strain through the water rather than against it. Increases flexibility – As the body is subject to water resistance during water aerobic exercise – which requires movement in various directions while adjusting to the push and pull of water – the joints naturally increase their range of motion. A study conducted in 2013 found a significant increase in flexibility after subjecting a group of older adults to aerobic therapy exercise. Low-impact exercise – We may not often think of it, but the traditional impact we place on our joints during a "land workout" can be taxing. In water aerobics, the buoyancy of the water helps takes off some of the impacts we tend to place on our body, due to our own water weight. In layman's terms, our body's is not subject to gravity in the water. Therefore the impact our joints take on when, say, running in water, is not equal to the impact when running on land. This is particularly appealing to those with joint conditions such as arthritis or those currently undergoing physical rehabilitation. Alleviates pressure on the joints – Studies have shown water-based exercises such as water aerobics relieve pressure placed on joints from normal wear-and-tear and arthritis. Hydrotherapy is shown to be the leading form of therapy for those suffering from joint problems. Relieves stress and decreases anxiety – Watching bodies of water in motion can be one of the most soothing activities one can take part in to help relieve stress, which is why vacations to beaches and island paradises are so popular getaways. But being in the water can be just as relaxing!  Burns calories – The combination of strength and cardio workouts mixed with water resistance in aquatic exercise ensures the body is getting a full workout. Depending on the cardio activity, weight (including additional weights such as dumbbells and weight belts), water temperature, volume and buoyancy, the body can burn between 400 to 500 calories in an hour of exercise. Reduces blood pressure- Water-resistance is not just a buoyancy feature to help work the muscles. The water pressure works with your blood as well. It enables one's blood flow to circulate more effectively throughout the body, effectively decreasing blood pressure and, in the long run, reducing resting heart rate. This benefit means your heart is maintaining its productivity while putting less stress on your heart!  Cooling exercise – As temperatures get warmer and the summer heat draws near, the desire to exercise in the burning sun may suddenly not seem so appealing, and so naturally dipping into any body of water becomes alluring. Water aerobics can satisfy that need to feel cool in warmer temperatures while still enabling an athlete to exercise. It's cool, crisp and refreshing, especially knowing you aren't struggling in the heat! It only takes a few aqua aerobics sessions and you'll see a big difference in your overall fitness! First class runs on Tuesday 14 January. Please note, you must be able to swim in the Deep end of the 50-meter pool.