Interested in strength training classes?

WHAT IS STRENGTH TRAINING?
Strength training is about increasing the strength of your muscles by moving them against a resistance.
There are many types of resistance that can be used, for example: weight machines; free weights i.e., dumbbells; resistance bands and your own body weight.

WHAT ARE THE BENEFITS OF STRENGTH TRAINING?
Strength training has many benefits for ALL adults including:
ü Improved muscle strength
ü Improved flexibility and balance
ü Weight loss or improved weight management
ü Reduced risk of falls
ü Improved bone and joint health
ü Reduced risk of heart disease, stroke and some cancers.
ü Improves posture and muscular imbalance
ü Assists with lower back pain

HOW MUCH STRENGTH TRAINING SHOULD I DO?
Australia’s Physical Activity Guidelines suggest that all adults should aim to:
• Be active on most, preferably all, days of every week
• Accumulate 2 ½ to 5 hours of moderate intensity physical activity every week
• Do muscle strengthening activities on at least 2 days of each week

ARE THERE ANY PRECAUTIONS OR SAFETY ADVICE I SHOULD BE AWARE OF?
YES!
If you have a known medical condition that could put you at risk of an adverse event due to exercise you should always speak to your GP to gain medical clearance prior to commencing any new exercise program. Most Fitness Professionals will require you to complete a pre-exercise health screening questionnaire before your first session.
Pain comes in many forms; pain can be chronic or acute and there are forms of good or OK pain i.e. DOMS. It is normal to have some muscle soreness after exercise, especially when you first start a new type of exercise this is referred to as delayed onset muscle soreness and it usually occurs within 24-48 hours after exercise.
It is important to take new exercise regimes gradually and listen to your body. Ensuring you allow time (5-10mins) for a good warm up and cool down will assist to prevent injury and DOMS.

WHAT SHOULD I EXPECT FROM A STRENGTH EXERCISE CLASS?
Social – Group classes may have varied numbers of people taking part depending on the space, at GWNH strength classes are capped at 12 participants. Classes combine likeminded people who are all aiming to gain the benefits of strength training whilst having fun and meeting new people.
Structured – each class, and exercise within it, is designed to target different muscle groups in a safe and secure way, to gradually build your muscle strength, improve range of movement, and be functional i.e., to support activities of daily living.
Supported – Classes are run and supervised by a qualified fitness professional who will demonstrate each exercise and provide support throughout each class to ensure you are completing each exercise correctly and safely.

WHAT DO I NEED TO BRING TO CLASS?
• Yourself, with a readiness to try new things and have fun whilst being physically active.
• A water bottle
• An exercise mat
• Wear comfortable, loose-fitting clothes and closed, supportive footwear.
• A completed pre-exercise health screening questionnaire to ensure you are ok to exercise.

HOW MUCH WILL IT COST AND OTHER INFORMATION?
Classes are priced at $12 per session on a casual basis, this price is reduced to $10 per session if you pre-pay for a term.
Classes are run weekly, on a variety of days, within the school terms, taking short breaks of two weeks between terms in the school holidays.
To sign up to a class or find out more information please go to our website by clicking on the link HERE or refer to details below.
CONTACT DETAILS!
E: info@gwnh.org.au
W: https://gwnh.org.au
Ph: 0427 703 218
Address: 89 Autumn Street, Geelong West, 3218, Victoria.

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