NEW Timetable & NEW CLASS

Updates to Timetable!

Effective from 10th August

We are excited to release our new timetable with a few updates including an all NEW CLASS - HIIT Cardio!

HIIT Cardio: High Intensity Interval Training designed to be hard work. Not medium, not kind of tough, but HIGH. The aim here is to improve cardiovascular fitness, increase speed and maximise calorie burn. We’ll push your limits and get you performing like an athlete!

Want to try out this class plus more? Come down to Dolphins Health Precinct August 8th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including our brand new class HIIT Cardio, designed to push your limits and get performing like an athlete! 7am HIIT Cardio, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Our Balance Mind + Body Studio will showcase 8am and 8.45am Purely Barre & 9.30am Suspension. Along with new inspiring Fitness Classes, we will have Free Inflatable Slide and Fairy Floss for the Kids. Along with great Prizes and Membership Promotions on the day.

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the party!

Cardio or Weights for Fat Loss?

When it comes to burning off fat, weights have an edge over cardio. 

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be. 

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on. 

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat. 

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day.

About the Expert

Tony Gentilcore, CSCS, CPT, is the co-owner of Cressey Performance in Hudson, Mass., and founder of www.tonygentilcore.com.

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How Much Cardio?

Cardio is essential for weight loss because of its capacity to burn calories. However, to lose weight, you must be burning more calories than you are consuming. Just because you are doing cardio training does not mean you have free range in the kitchen. Cardio mixed with a balanced diet will help you lose weight fast.

The Numbers

To lose weight, you must be burning calories, and cardio will give you the best chance to make that happen. To lose half a kilogram a week, you must burn 3,500 calories, or 500 calories a day, according to the Shape Fit website. Completing high intensity cardio will help you get to your goal. Often, the cardio machine will have a function that tells you how many calories you've burned.

Recommended Cardio Amount

The website Exercise Goals recommends doing cardio for 30 to 45 minutes three days a week. However, to maximize your calorie expenditure, aim for four or five days a week for 60 to 90 minutes. Cardio can be performed anaerobically and aerobically, both leading to a caloric burn.

Anaerobic

Anaerobic cardio is similar to interval training. Anaerobic exercises cannot be sustained for a long period of time, such as a sprint. A full-out sprint may last 30 seconds at its maximum. These kinds of workouts burn major calories and jump-start your metabolism. Try doing an anaerobic workout for 20 minutes. Start with a moderate jog, then complete 10 30-second sprints, resting for one minute in between sprints, followed by a five-minute cool down jog.

Aerobic

Completing aerobic cardio is not quite as intense as anaerobic exercise, but still burns calories. Aerobic exercise is cardio that can be maintained for a long duration, such as 30 to 60 minutes. Running, power-walking, swimming and biking are all great aerobic exercises that will help you burn calories.

Find What You Like

It is beneficial to your weight loss success that you do cardio, so find what you like. Pick a cardio activity that you don't dread doing--that way, you are motivated to fit it into your daily routine. Try taking a group fitness class, going for a run on the treadmill or just hitting the elliptical to stay motivated to reach your goals.

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