Timetable updated: August 2020   

Monday Tuesday Wednesday Thursday Friday Saturday
8:00am

Forever Active
Stay Strong Longer
10:00am

 

12:00pm

Forever Active
Heartgrooves

Forever Active
Steady Steps

Forever Active
Lift for Life

Forever Active
Stay Strong Longer

Forever Active
Lift for Life

1:00pm

 

Forever Active
Heartgrooves

Forever Active
Steady Steps

Forever Active
Heartgrooves

2:00pm

Forever Active
Lungs in Action

Forever Active
Lungs in Action

6:00pm

SUPERVISED STRENGTH SESSIONS are 30 minutes in duration designed to provide technique coaching and progressive overload to help clients perform the strength exercises in their program effectively. These sessions are for our Wellness Associate members however can be accessed by members and are included in their membership fee.

 

Forever Active and Stronger 4 Longer is the equipment usually used in our group classes using specific strength training equipment.  Unlike hydraulic equipment, Forever Active and Stronger 4 Longer machines provide both concentric and eccentric phase muscle work which is essential for people with Type 2 Diabetes, osteoporosis and many other chronic conditions. The supervision provided in these classes ensures correct technique, cues for great posture, full support, motivation and social fun.

Forever Active is also used for progressive resistance training by our Wellness Group clientele (see over for specific definitions). Full members can attend these classes to do the strength exercises in their program under supervision for best outcomes.

Strength training helps:

Avoid Muscle Loss
Adults who do not strength train lose between 2.2 kg and 3.2 kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our midlife and mature years.

Increase Muscle Mass
Because many adults don’t usually do strength exercises, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that standard strength training programs can increase muscle mass by about 1.4 kg over an eight week training period. This is the typical training response for men and women who do 25 minutes of strength training exercises, three days per week. Two days weekly will also provide significant benefits.

Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Research indicates that an average adult experiences a 2% to 5% reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanied decrease in resting metabolic rate.

Increase Metabolic Rate
Research reveals that adding 1.4kg of muscle increases our resting metabolism by 7%, and our daily calorie requirements by 15%. At rest, a kilogram of muscle requires 77 calories per day for tissue maintenance, and during exercise muscle energy utilisation increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content.

 

Reduce Body Fat
A significant research project on strength exercise produced 1.8kg of fat loss after three months of training, even though the subjects were eating 15% more calories per day. That is, a basic strength training program resulted in 1.4 kg more muscle, 1.8 kg less fat, even with 370 more calories per day food intake.

Improve Glucose Metabolism
Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Reduce Lower Back Pain
Years of research of strength training and back pain conducted at the University of Florida Medical School have shown that strong low-back muscles are less likely to be injured than weaker low back muscles. A recent study found that “low back patients” had significantly less pain after 10 weeks of specific (full range) strength exercises for the lumbar spine muscles.

Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly. Research studies revealed that combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, the study participants dropped their systolic blood pressure by 5 mmHg and their diastolic blood pressure 3 mmHg.

Increase Muscle Strength and Tonus
Stronger muscles have better tone and functionality and this promotes better general mobility, increased stability and balance making activities of daily life more manageable and enjoyable.

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Wellness Quiz

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