XCORE

What is XCORE?

Focusses on your core stability, strength and balance using Swiss Balls, hand-weights and Step.

DURATION

55
MINS

EXERCISE TYPE

Strength

SUITABLE FOR

All levels

CALORIES BURNED

APPROX.*
400

METS+

3-6

EQUIPMENT

Step, hand weights, Swiss ball

RESULTS: Inner core stability and stronger back. This class can help prevent back injury

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

Typical Class Structure

Starts with a warm-up that will vary according to the class focus on the day. Generally the movements will be large, full-body moves using colourful hand weights and Swiss balls provided by the club.

Steps are used predominantly throughout the class for a variety of upper and lower body moves. Exercises include several high repetition exercises focussed on a particular area of the body with the aim of ‘feeling the burn’.

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.

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).