Content of Programmes

(1) Aerobic Dance

Aerobic Dance is an aerobic exercise which consists of body shaping aerobics, square aerobics and high-low impact aerobic dance. It can promote cardiorespiratory endurance, improve muscular fitness, burn excess calories and train neuromuscular co-ordination. This exercise is suitable for adolescents and adults.

Notes to participants during exercise
(i) Space required: about 2 x 2 meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Auxiliary equipment: anti-slip floor mat.
(iii) Wear proper sportswear and sports shoes.

(2) The Series of Multiple Fitness Component Exercises

The series will be divided into five themes, each of which, consisting of three classes, will be run as an independent course.

For great enjoyment in doing exercises, all participants need to do is simply to prepare simple fitness tools and household items. The classes cover strength training, stability and balance training, agility training, home-based circuit training, as well as cardio workout for weight loss, all of which are designed to enhance muscle fitness, while strengthening the communication between nerves and muscles in such aspects as the ability to balance, whole body coordination and agility.

Notes to participants during exercise
(i) The required area is about 2 x 2 meters. For the sake of safety the participants are strongly reminded to remove all obstacles within the exercise area.
(ii) They are advised to prepare ancillary items such as anti-slippery mats and bath towels with the size of 70 cm x 140 cm. In addition, they should prepare fitness bars, two 1/2-lbs dumbbells, a kettlebell, a 2-lbs medicine ball and a yoga ball.
(iii) They should be dressed in suitable sports clothes and wear trainers.

(3) Body-mind Stretch

Designed according to body structure and functions, the course helps participants to understand their joint space and range of motion, with a view to gradually improving their joint flexibility and muscular fitness. The course covers stretching of upper limbs, lower limbs and torso and aerobic fitness exercise. Body-mind stretch can help to improve body shape, enhance daily life functioning and maintain core muscle stability.

Notes to participants during exercise
(i) Space required: about 2 x 2 meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Auxiliary equipment: anti-slip floor mat, bath towel (70 x 140 cm) and cushion (30 x 30 cm).
(iii) Wear proper sportswear and sports shoes.

(4) Parent-child Fitness

Physical activities facilitate the development of toddlers’ basic movements and promote their physical literacy. Parent’s companion is crucial to toddlers’ physical and mental development. The course covers muscle-strengthening and flexibility practices such as running, jumping, crawling, throwing and kicking.

Notes to participants during exercise
(i) Space required: about 2.5 x 2.5 meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Auxiliary equipment: bath towel (30 x 60 cm), inflatable plastic ball (about 20 cm in diameter), jump rope (about 170 cm) and cushion (30 x 30cm).
(iii) Wear proper sportswear and sports shoes.

(5) Tai Chi

The Wu Style Cheng Form Tai Chi Chuan Simplified 12-Styles, comprising 49 movements in total, takes around 2 minutes to complete. It is suitable for beginners, the elderly, recovered patients and people who are weak and should refrain from vigorous exercise.

Advantages of practising Tai Chi
(i) Increasing joint flexibility by practising in a relaxed manner.
(ii) Promoting blood circulation through slow, gentle movements and natural breathing techniques.
(iii) Improving body balance by training the coordination of the limbs.
(iv) The shift between heavy and light footwork is a resistance exercise that can help strengthen the leg muscles and slow down osteoporosis.

Notes to participants during exercise
(i) Space required: about 2 x 2 meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Wear proper sportswear and sports shoes

(6) Fitness Yoga

Yoga focuses on integrating the body, mind, and soul, giving people an impression of mystery. As more and more people pursue both physical and mental health, yoga as a sport that emphasises pranayama, posture, and regulation of breathing has gradually gained popularity and transformed into a fitness exercise. The course covers the basic movements and basic poses of yoga, with a view to improving body shape, cardiopulmonary functions, muscular fitness and flexibility.

Notes to participants during exercise
(i) Space required: about 2 x 2meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Auxiliary equipment: anti-slip floor mat, bath towel (70 x 140 cm) and cushion (30 x 30cm).
(iii) Wear proper sportswear and sports shoes.

(7) Hip Hop Dance

Hip-hop, a unique pop culture, has had a growing influence on the development of group fitness exercise in recent years and attracted greater participation by the youth. The course covers the basic movements and dazzling dance moves of Hip-hop, with a view to improving cardiopulmonary functions, flexibility, and neuromuscular coordination of the limbs.

Notes to participants during exercise
(i) Space required: about 2.5 x 2.5 meters. For safety’s sake, remember to remove all obstacles in the range of motion.
(ii) Wear proper sportswear and sports shoes.

(8) Go

Go is a board game that requires strategic skills and intellectual thinking. It can train one’s abilities to concentrate, calculate, understand and organise, etc., bringing benefits to the body and mind. The course content includes the basic concepts and rules of Go, as well as the teaching of basic techniques: Basic Capturing Techniques.

Points to note for participants during the lesson
(i) Tools required: Stationery including paper and pens