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N T EM PORA R YR E S I D E N C E
w w w . a l p h a o m e g a h e a l t h . c o m . a u
T O W N S V I L L E S P O R T S R E S E R V E
3 - 9 R E D P A T H S T
N O R T H W A R D
GROUPEXERCISECLASSES
Alpha Omega Health offer the following group exercise classes on a weekly basis. Thereare limited spots available per class so please get in early to secure your spot for the classyou would like to attend.
AOH members and casual visitors are able to book, pay and confirm attendance for groupclasses 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 improvementswhile decreasing risk of musculoskeletal injuries that commonly occur through poorlydesigned and prescribed exercise programs.
All programs prescribed at AOH will have a clearly defined purpose and end goal for itsmembers 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 tochoose 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 GA 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 cardiovascularfitness through sustained mediumintensity exercise. These sessions willinclude the utilisation of: • Treadmills, • Rowers, • Stationary bikes, • Arm ergometers, • Running track and football fields
Participants of these sessions can expectto see improvements in Vo2Max andaerobic capacity.
Sessions are designed for all levels offitness as individuals will set their ownpace.
AOH HIIT Sessions(High Intensity)
Research has shown HIIT sessions toincrease lean muscle mass, increase freefatty acid metabolism, improve bloodglycogen regulation, improvemusculoskeletal function and increase bothanaerobic and aerobic capacity.
Sessions will include:• short sharp maximal capacity efforts• short recovery intervals• a range of modes including stationarybike, rower, treadmill, own body weight,boxing, skipping, box jumps, medicine ballthrows, burpees
These sessions should be completed byindividuals that ideally have a base level offitness and no underlying medicalconditions such as high blood pressure.
TabataA form of high intensity interval training with a protocol of 20 seconds maximum effort and 10seconds rest, repeated for the same exercise for 4 minutes (8 rounds). A Tabata class willinclude 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 themselvescomplete the 4 minutes and final rounds.
AOH Super SessionThese sessions will be short, sharp andhigh in intensity with sessions lasting nolonger than 30mins. Ideal for theindividual on the run with limitedopportunity to exercise or looking at fasttracking their fitness goals.
Sessions will primarily include thefollowing 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 tobe completed within 30mins so they canget back to their busy schedules.
Catering to all levels of fitness frombeginner to advanced
As the name suggests, this sessionfocuses specifically on improving the corestrength of the participant throughcompletion of a number of exercisesdesigned to target this area. This session is great for people wanting toadd some specific core strengthening totheir existing weekly sessions or if youhave some deficiencies in this area thatmaybe causing other issues such as lowerback pain, sciatic pain or instability. Thetypes of exercises completed within thissession 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 Core Strength
AOH Stretch & Release
AOH Strike Fit
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.
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
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 Low Impact
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