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.
City of Sydney GOswim is a new fun and effective swimming and water safety program focusing on contemporary experiential and activity-based learning, encouraging and supporting students to explore pathways into competitive and recreational lap swimming.
Implementation of this high-quality, activity-based educational program is designed to better integrate student learning outcomes into real-world settings, offering students the opportunity to:
- Gain maximum participation and practise time in activities that encourage, mentor and support the learning process where they are active for most of the lesson
- Encouraging and supporting students to explore competitive swimming with the City of Sydney Aquatic Club
- Learn and understand essential components of personal survival and water safety elements while concurrently in addition to the development of establishing reliable and effective swimming technique
- Be supported by professional, qualified teachers as they progress through the curriculum. Be empowered to think, discuss and decide through experiential-based learning where mentoring, guidance and challenge encourages them to use and enhance their knowledge, skill and understanding
1. Pace yourself, don’t restrict yourself
The best way to avoid undoing all your good work during the year is to allow yourself some treats while also keeping that balance.
A balanced approach is much healthier and more sustainable than an ‘off-diet’ versus ‘on-diet’ mindset.
Remember, after Christmas comes Valentines Day and then it’s Easter – there will always be reasons to overindulge. Learn to listen to your body and every week balance mostly healthy with a little bit of less healthy.
2. If you can’t exercise every day, aim for 10,000 steps
Finding time for workouts during the holiday period is often a struggle.
Between Christmas dinners, festive parties and post-lunch naps, many people forget to look after their fitness.
Having a goal of 10,000 steps per day, which can be easily tracked on a Fitbit device, is a great way to keep fit.
3. Use the 80:20 approach
The 80:20 (80 per cent healthy, 20 per cent ‘fun foods’) approach to your diet shouldn’t fall by the wayside during Christmas.
To avoid feeling guilty after gorging on a big Christmas dinner, you should keep making healthy choices for all your other meals.
Go back to an 80:20 balance of making healthy choices most of the time, drinking lots of water and finding time to be active.
4. Take post-meal walks
A post-meal walk is a great away to stabilise blood sugar response to food.
Exercise snacks throughout the day is another great way to accumulate exercise and mitigate the negative effects of a sedentary, high-stress lifestyle.
Try one minute of squats, pushups, lunges and bench dips for a satisfying 5-minute exercise snack.
5. Ask for health-related gifts
Asking for – and giving – health and exercise-related gifts is a sure-fire way to get excited about fitness over Christmas.
Health-related gifts could include workout gear, gym memberships or
We will be running a reduced fitness and aquatic timetable over the festival season. Our Christmas and New Year timetable can be found below.
Week Commencing 16 December
Group Fitness
Aqua and Gym Floor
Week Commencing 23 December
Group Fitness
Aqua and Gym Floor
Week Commencing 30 December
Group Fitness
Aqua and Gym Floor
Week Commencing 6 January
Group Fitness
Aqua and Gym Floor
If you have any questions regarding the timetable, please do not hesitate to contact us.
Our holiday swim school intensive program is a great way to fast-track your child’s swimming abilities. Help your child progress to the next stage as quick as possible through daily repetition lessons and advancing on new skills.
We offer speciality workshops that cater for children who want to improve specific skills such as:
Starts – work on components of the dive ensuring nice streamline position on entry and be ready for the school carnival season
Turns & Finishes – cover all turns and finishes including individual medley
Stroke Specific – key fundamentals of specific strokes. Extra focus on areas such as kick, breathing or arms that will improve technique and proficiency
Teachers plan fun, challenging and educational lessons which are:
1 x 30 minute lesson a day Monday to Friday
Group Lessons with maximum of 5 swimmers per class
Private lesson options – Buy 4 get 1 free
Contact us to enrol today! swimschool.itac@belgravialeisure.com.au
From Friday 20 August 2019, we’re swapping out our bins and introducing three new waste bins across our five City of Sydney Fitness and Aquatic Centres. A Red, Amber and Blue waste bin will assist us in separating Landfill, Recycling and Paper waste, respectively.
