ESSENTRICS

What is ESSENTRICS?

Rapidly change your body shape through a dynamic and fluid combination of strengthening and stretching. Set to music, the workout will leave you feeling energised, positive, and healthy.

DURATION

55
MINS

EXERCISE TYPE

Stretch

SUITABLE FOR

All levels

CALORIES BURNED

APPROX.*
400

METS+

3-5

EQUIPMENT

Yoga mat

RESULTS: Increased flexibility, positive mind and body

*Results may vary from person to person
+What is a MET?

Typical Class Structure

A typical class will start with a short warm-up followed by a slow-moving series of long stretches and muscle conditioning actions.

What You Should Bring To Class

We recommend that you wear comfortable workout clothes that allow you to move around easily and will keep your body temperature cool during the class. This includes proper supportive gym shoes as well. You may also wish to bring your own yoga mat however these can be supplied if needed.

Apart from that, you’re probably going to be getting sweaty so you will want to bring a towel and a drink bottle. Enjoy!

Low-Intensity Classes

Low-intensity classes feature steady activity. They usually don’t have bursts of intense activity and aim to maintain the same heart rate throughout the class. Low-intensity classes usually have less effect on joints and bones. They’re a good choice for people with health problems that need to take it easy. Low-impact aerobics burns an average of 352 calories per hour, while a dancing class can burn up to 422 calories.

High-Intensity Classes

High-impact aerobics can burn up to 500 calories an hour. And indoor cycling can burn up to 500 calories in 45 minutes. In high-intensity classes, the amount of calories can vary greatly depending on how much effort you put into the workout. For example, you can burn anywhere from 211 and 739 calories an hour using a stationary bike, depending on the intensity of the workout. Kickboxing is another high burner, with 350 to 450 calories burned during a standard 55-minute class.

The Metabolic Equivalent of Task (MET), or simply metabolic equivalent, is a physiological measure expressing the energy cost of physical activities and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity to a reference metabolic rate, set by convention to 3.5 ml O2·kg−1·min−1or equivalently:

1 MET is also defined as 58.2 W/m2 (18.4 Btu/h·ft2), which is equal to the rate of energy produced per unit surface area of an average person seated at rest. The surface area of an average person is 1.8 m2 (19 ft2). Metabolic rate is usually expressed in terms of unit area of the total body surface (ANSI/ASHRAE Standard 55[1]).

Originally, 1 MET was considered as the Resting Metabolic Rate (RMR) obtained during quiet sitting.[2][3] MET values of activities range from 0.9 (sleeping) to 23 (running at 22.5 km/h or a 4:17 mile pace).