Activity programme descriptions.

Calorie burning & aerobic fitness Energetic workouts that raise your heart rate to burn calories and improve fitness. These classes will help to improve your aerobic fitness, body composition, blood pressure, cholesterol and blood glucose levels. Cycle - A really effective, motivating calorie burning / cardiovascular workout on our indoor bikes that involves no routines or need for coordination. RPM - A structured group cycle workout that combines hills, flats, mountain peaks, and time trials. This interval training programme rides to the rhythm of powerful music and increases cardiovascular fitness, leg strength and muscular endurance. Body Attack - A high energy, structured, athletic aerobic fitness class which includes strength and stabilisation exercises. It is a great way to get fit or get fitter. Body Combat - A high energy structured workout that combines movements from the martial arts, boxing and kickboxing in an effective noncontact calorie burning workout thats also good for unleashing frustration. Body Step - A lively, uplifting, structured step class combining fitness and fun in an effective cardiovascular workout that shapes and tones your body. Muscular conditioning & toning Classes that work on your muscles to improve fitness and appearance. These classes will also help to improve your body composition, blood glucose levels and athletic performance. Good muscular fitness will also reduce your risk of musculoskeletal problems. Body Pump - The original structured weighted workout, with the motivation of music and easily adjustable weights. This is a challenging and effective workout for all the major muscle groups. Total Abs - A short class dedicated to toning and strengthening the muscles in the abdominal and lower back area for a firmer body and better posture. Fit Ball - An easy to follow, fun, yet challenging fitness class visiting a variety of exercises for all muscles, especially the abdominal and postural muscles performed using the inflatable stability balls. Body Conditioning - After a short simple aerobic warm up a combination of easy to follow exercises focus on improving muscular endurance and tone in the legs, abdominals, bum and upper body. All over body workout A combination of calorie burning workouts and muscular conditioning exercises. Aqua - A fitness class in the pool where the resistance of the water makes the calorie burning and muscle toning exercises highly effective as well as supporting some of the body weight minimising impact and reducing stress on the joints. Circuits - A simple to follow effective workout consisting of a series of short bursts of a variety of cardiovascular/calorie-burning movements and muscle toning /strengthening exercises. Boxercise - A varied workout using basic boxing skills combined with calorie burning and muscle endurance exercises. Extend, relax & re-energise Classes that concentrate on developing good posture and muscular control to improve appearance and function. These classes are completed at a lower intensity level and will also give you time to relax, destress and restore your energy levels. Yoga - This traditional eastern discipline combines strength and flexibility through a series of movements linked with a focus on breathing. Different yoga disciplines vary in their speed and intensity but all help develop a sense of inner wellbeing and calm. Pilates - Pilates is a fantastic technique for strengthening and balancing all the muscles of the body to help rehabilitate and prevent injuries as well as improve posture and range of movement. Themed Classes to add variety and interest, such as dance, martial arts and junior classes. Zumba - A fusion of Latin and International music that creates a dynamic, exciting, and effective fitness system. Come join the party! Booiaka - Its the way you move! Bookiaka Movement is an original dance workout that is unlike any other fitness program. It is an intense cardio dance workout that feels like a fun night spent dancing with friends at a party or a favourite club, to music you love.

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Express classes These are fast and efficient workouts. Designed for those who are short of time but still enjoy the atmosphere of training in a group. Express Kettlebells - A short, dynamic and exciting class class designed to improve functional fitness, power and strength using weighted kettlebells. Express Abs - A short class dedicated to toning and strengthening the muscles in the abdominal and lower back area for a firmer body and better posture. Express ViPR - A fun and exciting class using the ViPR training tool. Designed to foster purposeful motion and blend strength training with functional training and movement. Please ask a member of the team for descriptions of some specialist fitness classes that might be available at your Nuffield Health Fitness and Wellbeing Centre.

Centre opening times Monday - Thursday Friday Saturday & Sunday Bank Holiday 06.30 - 22.00 06.30 - 21.00 09.00 - 19.00 09.00 - 19.00 = Art of Swimming paid for swimming lessons 0208 446 9442 www.artofswimming.com info@artofswimming.com

Main pool times* Monday Family Swim (1) 14.00 - 17.00 Adult/Child Swimming Tuition () (1) 14.00 - 17.00 Tuesday Family Swim (1) 14.00 - 17.00 Adult/Child Swimming Tuition () (1) 13.00 - 17.00 Swim School (1) 14.00 - 16.00 Aqua (1) 18.15 - 19.00 Wednesday Family Swim (1) Group Swimming Class () (1) Group Swimming Class () (1) 14.00 - 17.00 18.15 - 19.15 19.15 - 20.15 Thursday Family Swim (1) 14.00 - 17.00

FRONT

Friday Private Swimming Tuition () (1) 07.00 - 20.30 Childrens Swimming Lessons () (1) 14.00 - 17.00 Family Swim (1) 14.00 - 17.00 Saturday Aqua (1) Family Swim (1) Sunday Family Swim (1) 12.15 - 13.00 14.00 - 17.00 14.00 - 17.00

PADDIN-DEC10

*Pool open Monday to Thurs 06.30 - 22.00, Friday 06.30 - 21.00 & Saturday to Sunday 09.00 - 19.00. Number of lanes used are indicated in brackets after activity.

Activity schedule.
LEVEL OF CLASSES LEVEL OF CLASSES All our classes are open to everyone and will cater for all fitness levels so you can go at your own pace. If youre a regular exerciser and are looking for a bit more of a challenge then classes marked with an (a) for advanced may be an ideal choice for you. If youre unsure or have any questions just arrive a few minutes early and speak to the instructor.
CALORIE BURNING & AEROBIC FITNESS

The latest activity schedule is also available on our website or call 020 7289 4686 for more details. We update our activity schedule, so do continue to give us feedback as it helps us improve our services to you.

Timetable to be updated end of: DECEMBER

THEMED

MUSCULAR CONDITIONING & TONING

ALL OVER BODY WORKOUT

EXTEND. RELAX & RE-ENERGISE

EXPRESS CLASSES

Energetic workouts that raise your heart rate to burn calories and improve fitness. These classes will help to improve your aerobic fitness, body composition, blood pressure, cholesterol and blood glucose levels.

Classes to add variety and interest, such as dance, martial arts and junior classes.

Classes that work on your muscles to improve fitness and appearance. These classes will also help to improve your body composition, blood glucose levels and athletic performance. Good muscular fitness will also reduce your risk of musculoskeletal problems.

A combination of calorie burning workouts and muscular conditioning exercises.

Classes that concentrate on developing good posture and muscular control to improve appearance and function. These classes are completed at a lower intensity level and will also give you time to relax, de-stress and restore your energy levels.

These are fast and efficient workouts. Designed for those who are short of time but still enjoy the atmosphere of training in a group.

CLASS TIME

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

CLASS TIME
10.00 - 11.00 10.00 - 11.00

SATURDAY SATURDAY
BODY PUMP - STUDIO 1 PILATES - STUDIO 2 BODY ATTACK - STUDIO 1 YOGA - STUDIO 2 AQUA - POOL

EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES EARLY MORNING CLASSES

07.00 - 07.45 07.15 - 08.00 10.00 - 11.00 CYCLE - STUDIO 2 FIT BALL - STUDIO 1 YOGA - STUDIO 2

RPM - STUDIO 2 BODY PUMP - STUDIO 1 PILATES - STUDIO 1 YOGA - STUDIO 2 CYCLE - STUDIO 2 BODY CONDITIONING - STUDIO 1

11.15 - 12.15 11.00 - 12.00 12.15 - 13.00

LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES LUNCHTIME CLASSES

12.15 - 13.00 12.15 - 13.00 12.30 - 13.15 12.30 - 13.15 13.00 - 13.15 13.00 - 13.30 13.15 - 13.30 13.15 - 13.45 13.15 - 14.00
EVENING CLASSES

BODY PUMP - STUDIO 1 PILATES - STUDIO 2 CYCLE - STUDIO 2 CIRCUITS- STUDIO 1

BODY ATTACK - STUDIO 1 YOGA - STUDIO 2 CIRCUITS- STUDIO 1 PILATES - STUDIO 2 CYCLE - STUDIO 2 BODY ATTACK - STUDIO 1

EXPRESS ABS - GYM BOXERCISE - STUDIO 1 TOTAL ABS - STUDIO 1 EXPRESS KETTLEBELLS - GYM TOTAL ABS - STUDIO 1 RPM - STUDIO 2 PILATES - STUDIO 2 CYCLE - STUDIO 2 BODY PUMP - STUDIO 1

EXPRESS KETTLEBELLS - GYM

TOTAL ABS - STUDIO 1

EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES EVENING CLASSES
EXPRESS VIPR - GYM BODY ATTACK - STUDIO 1 BODY STEP TECHNIQUE - STUDIO 1 TOTAL ABS - STUDIO 1 CYCLE - STUDIO 2 CYCLE - STUDIO 2 BODY COMBAT - STUDIO 1 YOGA - STUDIO 2 BODY STEP - STUDIO 1 YOGA - STUDIO 2 AQUA - POOL ZUMBA - STUDIO 1 EXPRESS KETTLEBELLS - GYM BOOIAKA - STUDIO 1 PILATES - STUDIO 2 YOGA - STUDIO 2 CYCLE - STUDIO 2 BODY PUMP - STUDIO 1 BODY PUMP - STUDIO 1 BODY ATTACK - STUDIO 1 BODY PUMP - STUDIO 1

17.40 - 17.55 17.45 - 18.30 18.00 - 18.10 18.00 - 18.25 18.00 - 18.45 18.00 - 18.45 18.00 - 19.00 18.10 - 18.55 18.10 - 19.10 18.15 - 19.00 18.30 - 19.15 18.45 - 19.00 18.45 - 19.30 18.50 - 19.45 19.00 - 20.00 19.15 - 20.00 19.15 - 20.15

CLASS TIME
10.00 - 11.00 10.00 - 11.00 11.00 - 11.30 11.30 - 12.15 11.30 - 12.30

SUNDAY
BODY PUMP - STUDIO 1 PILATES - STUDIO 2 TOTAL ABS - STUDIO 1 CYCLE - STUDIO 2 YOGA - STUDIO 1