We offer two types of gym-based equipment programmes: Circuit Training and Gym Tonic for those looking to build strength, increase muscle mass and improve bone density.
If you need some motivation to exercise, you will be glad to know that these programmes are group-based! Feel free to invite your family members and friends, if not, our trainer will be there to motivate you along the way too!
Alternatively, if you are looking to make new friends, get your heart rate up and improve your endurance, strength, balance and flexibility, come try our Fitness Classes such as X-Fit and Kickboxing!
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What can you expect from our gym-based fitness programmes?
- Age-friendly pneumatic/hydraulic machines that are gentle on muscles and joints
- Digitalised, “smart” programme which can monitor your progress over time
- Complimentary pre-class assessment for all new joiners
- Supervised group sessions and small group sizes
- Blood pressure taking before every class to ensure participants’ safety
- Warm up and cool down exercises to minimise risk of injury
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Who are these programmes suitable for?
Our programmes are suitable for those who:
- require no assistance in mobility and moving from station to station
- do not have any physical or medical conditions or symptoms that may be made worse with exercise
- have normal/ controlled high blood pressure and heart rate
- have the physical or mental capacity to follow through the programme
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How is your elderly gym equipment safe for seniors?
Our centres are equipped with gym equipment designed with the elderly in mind. Our HUR and FREI equipment are adjusted using air and water pressure technology, and are gentle and safe on the muscles and joints. These machines are suitable for elderly who have not been exercising regularly, have poor balance or weak limbs.
The machines have built in smart technology that remembers the user’s preferences and will adjust the weights accordingly, with the use of a smart card. The machines can also be adjusted with the tap of a button, and the weights increase in 100g increments, making it very safe for the elderly.
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Why is resistance training or weight-bearing exercise important for seniors?
Sarcopenia, or age-related loss of skeletal muscle mass and strength, can lead to physical disability and loss of independence.
Studies have shown that we lose about 3%-8% muscle mass per decade after the age of 30 and the rate of loss increases after the age of 60. As muscle loss progresses, we may begin to reduce our physical activities, resulting in further loss of muscle strength and endurance and hence increase the risks of fall and fractures.
Therefore, resistance or weight-bearing exercises are important for us to strengthen our muscles and bones to prevent osteoporosis and sarcopenia, so that we can continue to be independent and active as we age.
Circuit Training
Developed in-house by our physiotherapists, Circuit Training is a moderate intensity training programme. It includes not only strength but also cardiovascular and balance exercises using age-friendly pneumatic machines (HUR brand imported from Finland) to boost metabolism and build muscular strength and endurance.
Participants will go through short bursts of intense exercise alternated with breaks by rotating between different stations, working on their arms, legs, core and back. Movement patterns include push, pull, extension, flexion, abduction and adduction.
Each machine is able to work on at least two muscle groups using concentric and eccentric movements. A set of 5-6 machines plus body weight exercises such as squats, lunges and heel raises will provide you a full body workout that helps you to achieve your fitness goals.
Such exercises can help to reduce risk of morbidity and mortality by:
- weight management
- improving physical functions and oxygen consumption
- reducing heart rate, blood pressure and blood sugar
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Fees
Circuit Training Lite: $215
for 12 sessions (45 mins per session)
The package has a validity period of 18 weeks from the date of sign-up.Circuit Training Full: $360*
for 24 sessions (45 mins per session)
The package has a validity period of 32 weeks from the date of sign-up.
*For NTUC Union members (applicable for first-timers only): $40 off
Valid till 31 Dec 2021.
(Terms and conditions apply. Click here to find out more.)
A complimentary pre-class assessment worth $80 will be conducted for first-timers. -
Location & class schedule
ActiveSG Gym @ Serangoon Central
264 Serangoon Central, #01-207, Singapore 550264
View Google MapMonday, Tuesday, Thursday, Friday, 8.00am to 5.00pm
Wednesday, 8:00am to 8:30pm
Saturday, 8:00am to 12:00pmNTUC Health Active Ageing Hub (Bukit Batok West)
Blk 439 Bukit Batok West Ave 8, #02-01, Singapore 650439
View Google MapTuesday, Wednesday, Thursday and Friday, 8.00am to 5.00pm NTUC Health Active Ageing Hub (Kampung Admiralty)
676 Woodlands Drive 71 #06-01 Singapore 730676
View Google MapMonday, Tuesday, Thursday, and Friday, 8.00am to 5.00pm NTUC Health Day Centre for Seniors (Heartbeat@Bedok)
11 Bedok North Street 1 #02-02 Singapore 469662
View Google MapMonday, Tuesday, Wednesday and Thursday, 8.00am to 5.00pm NTUC Health Day Centre for Seniors (Jurong Spring) 6B Jurong West, Street 52 Level 1 Singapore 649298
View Google MapWednesday and Friday, 8.00am to 5.00pm -
How to book
To register, please contact us at 6214 3023 (Monday to Friday, 8.30am to 5.30pm).
Gym Tonic
Gym Tonic is an evidence-based, low intensity strength training programme that uses a five piece set of age-friendly, hydraulic machines from FREI. Through structured and supervised training in a group setting, this customised training programme helps participants to build and maintain muscle mass and strength. This can help to improve the performance of their daily activities such as climbing the stairs with ease or lifting up an extra bag of groceries.
Each participant will be prescribed a programme according to their fitness level. These smart machines can be configured with a pre-set weight load and repetition count, which can be later adjusted according to individuals’ speed of progression. A pre and post fitness and functional assessment will be conducted for a 24-session programme.
A local study of 183 Gym Tonic participants showed that:
- 70% of them had improvement in their walking speed
- 76% of them had improvement in their Sit to Stand Speed
- 88% of them had improvement in their lower body muscle strength
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Fees
Gym Tonic Lite: $215
for 12 twice-weekly sessions (45 mins per session)
The package has a validity period of 9 weeks from the date of sign-up.Gym Tonic Lite: $360*
for 24 twice-weekly sessions (45 mins per session)
The package has a validity period of 18 weeks from the date of sign-up.*For NTUC Union members (applicable for first-timers only): $18 off
Valid till 31 Dec 2021.
(Terms and conditions apply. Click here to find out more.)A complimentary pre-class assessment worth $80 will be conducted for first-timers.
A post-class assessment will be conducted on the 24th session. -
Location & class schedule
NTUC Health Active Ageing Hub (Jurong Central Plaza)
Blk 493 Jurong West Street 41 #02-01 Singapore 640493
View Google MapEvery Monday and Thursday, available from 8am to 5pm -
How to book
To register, please contact us at 6214 3023 (Monday to Friday, 8.30am to 5.30pm).
