• 98C Preddys Rd, Bexley North NSW 2207
  • 5:30AM to 9:00PM


Due to essential works required for Angelo Anestis Aquatic Centre, the ground floor change rooms and indoor 25m pool hall mechanical ventilation system will be offline from Tuesday 14th November 2023 through to Friday 24th November 2023. Temporary measures will be put into place during this period including portable units in the change rooms and a slight increase in 25m pool temperature. In order to control air quality and humidity, the indoor 25m pool hall air temperature may be cooler than usual, dependant on weather. No other areas are expected to be affected. Thank you for your understanding.
Bayside Council

How Functional Training Can Transform Your Fitness Routine 

Functional training is a popular term in the fitness world. It may sound confusing at first, but it refers to a specific type of workout that makes everyday activities easier. It helps you build strength, power, and mobility that can be applied outside of the gym. 

Functional fitness originated from the rehabilitation of soldiers who came back from World War I with injuries that affected their basic daily functions. The focus of their physical therapy was on core strength and mobility, which are important for all kinds of movements. In recent years, the fitness industry has shifted its focus towards function, emphasizing compound movements that involve multiple joints instead of isolated exercises that target specific muscle groups. As a result, the range of equipment used in functional training has expanded. Alongside traditional tools like medicine balls, barbells, and dumbbells, there are now innovative options like slosh pipes, battle ropes, sandbags, kettlebells, and suspension trainers.

Benefits of Functional Training 

1. Greater Core Strength: Functional fitness workouts are great for improving core strength. When you engage your core during exercises, you’re training your body as a whole, which is essential for preventing injuries and enhancing overall movement. Without a strong core, you risk inefficiencies and potential injuries. 

2. Improved Stability: When you think of functional training, you might picture exercises on a balance board or half-ball. However, these mainly focus on improving stability on unstable surfaces. Single-leg squats, lunges, and single-arm pushing and pulling can help improve stability and the body’s ability to move smoothly. Without stability, injuries can occur in the joint, its surrounding muscles, or the joints above or below, or movement compensations may develop. 

3. Maximise calorie burn: The more muscles you engage simultaneously, the higher calories you will burn. And with compound movements in functional fitness routines, you can anticipate burning more calories than just focusing on isolated exercises like biceps curls and leg curls on a machine.

4. Improved mobility: Functional training has the potential to boost our mobility, overall strength, and endurance if done correctly. By incorporating exercises such as squats, lunges, pushes, pulls, and rotations into workout plans and varying these movements across different planes of motion; individuals can enhance their overall functional abilities for both sports and daily activities. 

5. Lower Risk of Injuries: Functional fitness not only improves core strength and stability but also decreases the risk of injuries. By enhancing the body’s capacity to function cohesively, the flow of energy throughout the kinetic chain becomes more effective, ultimately decreasing the chances of injury. 

functional training

How to get started with Functional Training 

After you’ve found your motivation and gathered your equipment, the next step is to familiarize yourself with the right exercises and how to perform them safely. Here are some helpful tips. 

1. Focus on bodyweight-only exercises: To begin, focus on bodyweight-only exercises. It’s wise to refrain from using weights until you’ve mastered the correct movement patterns. For instance, if you’re practicing a walking lunge, start by doing it without any additional weight. This way, you can avoid the risk of pain and injury that comes with performing strength exercises incorrectly. Adding weight to an incorrect movement only amplifies the danger. Once you’ve become proficient in maintaining proper form, you can challenge yourself further by incorporating weights. 

2. Take group classes: If you’re someone who thrives in group classes or likes to try out different fitness styles before committing, a functional-training class might be just what you need. These classes can be a great option for those who prefer a group environment and want to explore various fitness styles. You’ll be happy to know that you can find these classes at numerous gyms and fitness centres, including ours. You can join diverse group fitness sessions at Angelo Anestis Aquatic Centre, including our medium to high Functional 30 class. Experience a dynamic workout with battle ropes, plyometric boxes, and more! Become a member & achieve your fitness goals today. 

Special Offer for New members! 

Become a member today and take advantage of our special offer exclusively for new 12-month Results Members! Here’s what you get: 

  1. Four Weeks Free: Jumpstart your fitness journey without paying for the first month.  
  2. New Member Starter Pack: Receive an exclusive Angelo Anestis Aquatic Centre backpack and gym towel to kickstart your journey in style. 
  3. Two 60-Minute Personal Training Sessions: Get personalised guidance and support from our expert trainers to help you reach your fitness goals faster than ever before. 

Click here and enter your details in the form and we will contact you to arrange a tour of the facilities and to take advantage of the special offer. 

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