77 Castle Street, Castle Hill NSW 2154    -    Phone: (02) 9846 1200    -    View Trading Hours
events

Events

Kinder Gym is BACK!

Kinder Gym is BACK!

Kinder Gym is back for Term 3!

Bring your 18 months - 5 year olds along to one of our Kinder Gym sessions!

Classes are run Monday - Friday mornings and prices start from $12 per class!

For more information call 9846 1270 or visit http://www.c2kfitnesscentre.com.au/gymnastics/recreational-gymnastics/kinder-gym/

PT TRIPLE PACK Special

PT TRIPLE PACK Special

PT TRIPLE PACK SPECIAL

3 x 30min PT Sessions only $99!

Are you finding it hard to get motivated? Not sure what you should be doing in the gym to achieve results? Need a plan? Is food sabotaging your results?

We strongly recommend all members see at PT to fine tune your training, ensure you are performing exercises efficiently and at the right intensity to ensure you achieve your goals.

Call Reception on 9846-1200 for more information or to book.

Strong Bones Program

Strong Bones Program

STRONG BONES - STRENGTH TRAINING FOR OLDER ADULTS

We are launching our Strong Bones Program – a Strength Training program for older adults on Monday 16th Oct 11am. This 30 minute strength circuit class has been designed based on the latest research to help members achieve increased muscle strength and bone density. Bookings are essential as we have limited places in the class – See Reception to register.

 

STRONG BONES PROGRAM

Why do I need Strong Bones?

Research even 20yrs ago was showing that 50% of women over 50 yrs old will have an osteoporotic fracture of some kind. The stories about falling in the shower and breaking their hip was more likely to be that the head of femur broke because it could no longer support their body weight and then they fell.

The stats are even more concerning now.

In women over 45 yrs of age, osteoporosis accounts for more time in hospital than many other diseases including diabetes, heart diseases and breast cancer. (1)

In men, there has been an increase in osteoporosis. There are 27% more osteoporotic fractures in men over 50yrs old than the lifetime risk of developing prostate cancer. (2)

In Australia, 11% of men and 27% of women aged 60yrs and old are are osteoporotic, 42% of men and 51% of women are osteopoenic. There are 200k hip fractures per year increasing by 40% a year. (3)

Baby boomers generation is in trouble with this because they are the age group this affects the most. There is 1 fracture every 3.6min in Australia (2013) and the prediction is that this will increase to very 2.9min by 2022. 144k of these fractures are due to osteoporosis or osteopenia. (4)

The research into treating this disease has shown that apart from drug intervention that bodyweight bearing exercise at low weight / high reps is most beneficial for older and sedentary people who need to increase bone mineral density (BMD). (5)

According to the National Osteoporosis Foundation by 2020, 14million people over 50 are expected to have low bone mass (6).

After 40, BMD loss rapidly accelerates so it is important to build peak bone mass prior to the age. (7)

 

References:

(1)   Kanis J A, Delmas P, Burkhardt P, et al. (1997) Guidelines for diagnosis & Management of Osteoporosis. The European Foundation for Osteoporosis 7 Bone Disease. Osteoporosis Int 7:390

(2)   Merril RM, Weed DL, Feur EJ (1997) The life time risk of developing prostate cancer in black and white men. Cancer Epidemiol Biomarkers Prev 6:763

(3)   Nguyen TV & Eisman JA (1999) Risk factors for low bone massin elderly me. In : ES Orwoll (ed) Osteoporosis in Men. Academic Press, San Diego, p335.

(4)   Osteoporosis Australia: Statistics & Burden of Disease (Internet) www.osteoporosis.org.au

(5)   Eggers L. (2015) “Low load, High repetition resistance training program Increases bone mineral density in untrained adults” Journal of Sports Medicine and Physical Fitness.

(6)   National Osteoporosis Foundation. Americas Bone Health :the state of Osteoporosis and low bone mass in our nation. (2002)

(7)   Riggs,BL, Wahner, HW, Dunn et al. Differential changes in BMD of the appendicular and axial skeleton with ageing. Journal of clinical investigation. 1981; 67:328-335

 

What sort of training would help?

Because research into treating this disease has shown that, apart from drug intervention, that bodyweight bearing exercise at low weight / high reps is most beneficial for older and sedentary people who need to increase bone mineral density (BMD), circuits can be designed that hold to this type of training.

Circuit classes are easily participated in, would more likely maintain adherence and help these populations minimise the risks associated with osteoporosis.

“Participants in the weight training group demonstrated 8% increase in pelvic BMD, post menopausal women and osteoporotic individuals experienced increases of 29% BMD.

A positive correlation between squat strength and pelvis BMD indicated a decrease in the likelihood of a pelvic fracture.

Increases in leg strength also increased with increased pelvic BMD.”(5)

Exercise options

Classes will be set up as a circuit with 1 minute stations at a load that can be sustained for the full minute.

Classes will start with a warm up with light cardio for 10mins and then participants will be taken through mobilising movements such as reaches, gentle squats, 4 point rock backs, asymmetrical rock backs, supine bent to straight leg extensions, f/ball side rolls, standing lat stretches, hamstring, quad and inner thigh and calf stretches, f/ball chest stretches prior to the class starting.

(We strongly recommend that participants conduct Mobilising and Stability exercises as part of their daily training as well. A list of suitable exercises will be provided so participants can take these home with them or apply in the gym on their own training days. 

Classes will conclude with gentle stretching.

  • 11:00 – 11:30
Student Special

Student Special

STUDENT SPECIAL

​Students - did you know you can train at the biggest gym in the Hills for only $17 per week! Upgrade from your small, crowded 24/7 current gym to our amazing facilities featuring Huge Strength Zones with the latest Hammer Strength, Ironedge & LifeFitness gear or access over 160 classes per week ALL INCLUDED IN YOUR WEEKLY FEE!

Students 12-21 can join now and SAVE! Pay No Joining Fee and if you join with a friend you will both also receive a FREE MONTH! Terms and conditions apply.

Terms & Conditions: Join on a Student Direct debit membership $17 per week and receivce No Joining Fee. Join with a friend and you both receive no joining fee and a free month (second month free - 4 weeks). Students 12-21 years only. Student ID required. Under 18 years requires parents signature/consent. New Members only.

No Limits Boot Camp

No Limits Boot Camp

The longest running Boot Camp in the Hills!

C2K PT's run No Limits Outdoor Bootcamp sessions on the oval at Castle hill High School across the road.

Every workout is different and involve a mix of Athletic Performance, Boxing, HIIT style circuits and Cardio/Strength Conditioning workouts.

C2K MEMBERS CAN TRY A BOOT CAMP SESSION FOR FREE - SEE RECEPTION TO ARRANGE A PASS.

C2K Member Equipment Survey Results

C2K Member Equipment Survey Results

C2K Member Equipment Survey Results

​The results are in! CLICK HERE to view the recent survey results