GROUP EXERCISE CLASSES NTEMPORARY RESIDENCE TOWNSVILLE SPORTS RESERVE www.alphaomegahealth.com.au 3-9 REDPATH ST NORTH WARD
Alpha Omega Health offer the following group exercise classes on a weekly basis. There are limited spots available per class so please get in early to secure your spot for the class you would like to attend. AOH members and casual visitors are able to book, pay and confirm attendance for group classes through our website and the Alpha Omega Health App. AOH utilises an evidenced based approach to prescribing exercise for our members. Utilising the theoretical model of periodization we can achieve maximal improvements while decreasing risk of musculoskeletal injuries that commonly occur through poorly designed and prescribed exercise programs. All programs prescribed at AOH will have a clearly defined purpose and end goal for its members to work towards. Classes offered will cover all areas of fitness including speed, strength, power, cardiovascular endurance, flexibility and skill development. Individuals will be able to choose the class that best suits the goals they are trying to achieve. Following is an outline of the classes offered throughout the week. F O R M O R E I N F O R M A T I O N S C H E D U L E A P R I V A T E V I E W I N G A n d y L a w s o n, R e a l E s t a t e A g e n t ( 8 2 7 ) 9 3 8 9 2 0 2 ( 8 2 7 ) 4 8 2 0 8 3 9
AOH Met Rx (Cardio) Designed to improve your cardiovascular fitness through sustained medium intensity exercise. These sessions will include the utilisation of: Treadmills, Rowers, Stationary bikes, Arm ergometers, Running track and football fields Participants of these sessions can expect to see improvements in Vo2Max and aerobic capacity. Sessions are designed for all levels of fitness as individuals will set their own pace. AOH HIIT Sessions (High Intensity) Research has shown HIIT sessions to increase lean muscle mass, increase free fatty acid metabolism, improve blood glycogen regulation, improve musculoskeletal function and increase both anaerobic and aerobic capacity. Sessions will include: short sharp maximal capacity efforts short recovery intervals a range of modes including stationary bike, rower, treadmill, own body weight, boxing, skipping, box jumps, medicine ball throws, burpees These sessions should be completed by individuals that ideally have a base level of fitness and no underlying medical conditions such as high blood pressure. Tabata A form of high intensity interval training with a protocol of 20 seconds maximum effort and 10 seconds rest, repeated for the same exercise for 4 minutes (8 rounds). A Tabata class will include a variety of different exercise modes including high repetition resistance training, rowing, cycling, running and plyometric exercises. Sessions can be modified for different fitness levels by completing 3 minutes (or 6 rounds) and completing an active recovery for the final minute while those challenging themselves complete the 4 minutes and final rounds.
AOH Core Strength As the name suggests, this session focuses specifically on improving the core strength of the participant through completion of a number of exercises designed to target this area. This session is great for people wanting to add some specific core strengthening to their existing weekly sessions or if you have some deficiencies in this area that maybe causing other issues such as lower back pain, sciatic pain or instability. The types of exercises completed within this session include: Static wall squats Handstand holds Chin up holds Farmers walk Plank/bridge Swiss ball exercises Posterior pelvic tilt hold Bodily awareness of engaged core Supermans, opposite arm/leg extensions Band exercises AOH Super Session These sessions will be short, sharp and high in intensity with sessions lasting no longer than 30mins. Ideal for the individual on the run with limited opportunity to exercise or looking at fast tracking their fitness goals. Sessions will primarily include the following modalities: Treadmill Rower Stationary bike Skipping Body weight exercises Core strengthening Medicine balls, ladder drills, hurdle drills, box jumps, boxing Participants of this program can expect to be completed within 30mins so they can get back to their busy schedules. Catering to all levels of fitness from beginner to advanced
AOH Low Impact Designed for participants 40 years and older who are looking to improve their overall health and fitness. Programs will be specifically tailored to this demographic designed by Accredited Exercise Physiologists to ensure all participants are monitored for correct technique and form. These sessions will include a range of activities including: Cardiovascular improvement Musculoskeletal strength/endurance/flexibility improvement Proprioception improvement (joint positioning) Core Strengthening Heart Rate Training Zones Participants will develop the skills to implement learnt strategies that can be incorporated into their individual training sessions over time. Exercise Physiologists will monitor all programs prescribed to ensure participants are exercising in a safe environment and within their physical capacity. AOH Stretch & Release Designed to improve and promote range of motion This class will take you through an evidenced based protocol that will improve range of motion around all major joints. Utilising a number of techniques including PNF, stretch and release, static hold. This type of class has been shown to reduce the risk of injury and improve performance outcomes. AOH Strike Fit Cardio boxing class that incorporates partner boxing into a strength based circuit. These session is designed to get your heart rate pumping for the full 45min session and will test your endurance, strength, agility, coordination and speed. The exercises prescribed within these sessions include: Boxing/kickboxing Sled pulls/tows Box jumps, step ups Skipping Treadmill, rower, bike, arm crank Functional strength patterns