AquaBootCamp

MONDAYS & WEDNESDAYS 7.15 – 8PM

AquaBootCamp is a challenging but fun 45 minute class designed to burn calories and tone the body. We use High Intensity Interval Training (HIIT) methods such as Tabatas and Circuits to provide a workout that will build strength, shape muscles and burn calories while being easy on the joints. We also use a range of equipment to add resistance and aid muscle toning potential.

The class is conducted entirely in chest deep water making it suitable for non-swimmers

The science bit:

The continuous resistance of the water allows you to engage more muscle fibres through a larger range of motion. Basically, with every move you make in the water you are fighting against the resistance of the water, forcing your muscles to work harder (and burn more calories). However, the buoyancy of the water gives you a larger range of motion on all of your joints.

The ‘squeezing’ effect of the water (hydrostatic pressure) assists the flow of blood back to the heart, helping to expand lung capacity and meaning that, although you are working intensively, you don’t get as breathless as when you work out on land.

FAQ

• What should I wear?

A well-fitting, supportive swimsuit (There will be jumping!)

• Can I slow down if I get tired?

Absolutely. Working at your own pace, you will find that over the weeks you become stronger, fitter and able to work harder.

• Will I have to use heavy weights?

All equipment is provided in a range of sizes for different abilities.

• Do I have to be a member of the club to attend classes?

No, just turn up and pay for each class on the day

Aquacise

AquaStretch

MONDAYS 12 O’CLOCK, WEDNESDAYS 11.30AM, FRIDAYS 9.30AM

AquaStretch is a class which focuses on joint mobility and back strengthening and is designed to allow those suffering from painful conditions such as arthritis and back pain to exercise with little or no impact on painful joints.

You will find that attending regularly will help to improve your posture, core strength and balance with all of the exercises designed to strengthen you for the challenges of daily life as you age.

AquaBlast

THURSDAYS 9.30AM

AquaBlast for those who would like a more challenging workout but which is not as intense as AquaBootCamp. It will help with weight loss and toning.

The science bit:

In water, you can control the intensity of your workout, depending on whether you want the support of the water to strengthen your core, back and joints or to use the resistance of the water for a far more challenging workout.

Exercising in the water gives you a far greater range of movement on all your joints than land-based exercise, due to the buoyancy of the water. This makes it ideal for arthritis sufferers or anyone with joint problems. It has more toning potential as water has 12 times the resistance of air. Unlike gravity, the resistance exerted by water works in both directions, so each movement works two muscle groups.

The hydrostatic pressure (‘squeezing effect’) of the water assists the flow of blood around the body and back to the heart which helps to keep your blood pressure and heart rate lower than on land, meaning that you can work to a high intensity without getting as breathless as on land.

The water also has a natural cooling effect on the body, so no more sweaty workouts!

FAQ

• What should I wear?

A well-fitting swimsuit with good support.

• Do I need to be able to swim?

No.

• Will I have to go out of my depth or underwater?

No, the class is conducted in chest-deep water. There may be some splashing but you don’t have to go underwater or out of your depth.

• Do I have to be a member?

No, you can come in just to do Aquacise.

• Which type of class will be best for me?

Please contact Julie if you wish to discuss your individual requirements. Please note that my Privacy Policy, as required by GDPR, is available to view on request

AquaBabes

Aquababes is a great, fun way for you to learn how to encourage your baby or young child to develop all of the skills they need for swimming. By singing activity songs, playing games and using lots of toys we develop water confidence, breath control, floating, kicking and arm movements in babies and young children. Once all these skills are in place, your child is ready (and keen!) to swim.

The science bit:

The benefits of taking your baby or young child swimming are

• Moving about in warm water mobilises, stretches and strengthens their limbs

• It strengthens their core muscles, improving balance and preparing them for crawling and walking

• It increases heart and lung efficiency

• It has a positive effect on sleeping and eating patterns

• It provides mental stimulation.

• It assists with social development as your child grows.

FAQ

• What is the water temperature?

31 degrees c.

• Do I need to book a course?

Yes, each course is 10 weeks long, consisting of a 30 minute session each week.

• How do I book?

Please contact Julie to check availability or to go onto the waiting list for the next course.

• What will we do in the class?

Enjoy spending time and having fun with your child as they learn.

• Will my child have to go underwater?

Gentle submersions are encouraged after your child has learnt to hold his/her breath on cue. However, this is only done when you and your child are ready.

General Information:

WHAT YOU NEED TO BRING

Please bring your child to class in a suitable swimming costume and swimming nappy. If it is their first time in the pool, you may want to bring a small toy from home, which your child can bring into the water with them to help them feel more comfortable.

You may find it useful to bring your own changing mat, but please note that we do not allow pushchairs in the changing room for safety and hygiene reasons.

Children over 12 months: please bring a set of armbands with you. You won’t need them for the whole of the lesson, but they are useful to allow your child to get used to the feel of a buoyancy aid and allow some independent movement.

Please bring a large, cosy towel onto poolside with you, to wrap your baby up warm after the class.

EATING BEFORE A LESSON

Babies can be given a light snack 15 minutes or so before a lesson, to prevent hunger pains. It also helps to have a snack ready for after the lesson.

ILLNESS

Should your child feel unwell or generally ‘off colour’ during the lesson, please don’t feel that you have to stay for the full 30 minutes. A child may be reluctant to return to class the following week if they have been unhappy or uncomfortable the week before.

CANCELLED LESSONS

Please note that you are paying to book your place for a 10 week course and refunds or deferred classes will not be given for any sessions missed by you. Please note that my Privacy Policy, as required by GDPR, is available to view on request

In the event of a class being cancelled due to unforeseen circumstances, such as problems with pool water quality or temperature, or extreme bad weather, a further session will be added on at the end of the course.