HEALTHY LIVING OSWEGO YMCA Health & Wellness and Sports Programs January—February 2015 Taiji Class Wednesdays, beginning January 21st 5:15p-6:15p Ages 14+ Join Geoff Baer, a holistically-trained and multi -disciplinary rehabilitation counselor, teacher and consultant as he leads you through this gentle exercise program. The class is composed of slow, deliberate movements, meditation and deep breathing to enhance your physical and emotional health. Fitness Center Orientations Ages 14+ Free to all members 3 one-hour sessions, by appointment Learn how to properly and safely operate the cardiovascular and strength training equipment in our fitness center. Our Fitness Center Trainer can also help you set up your goals and wellness routine. Schedule your appointment at the Welcome Center. Teen Fitness Center Orientations Ages11-13 By appointment. See Welcome Center to schedule. Self-defense Class January 12th 5:00p-6:00p Learn the basics of self-defense tactics and technique. Class will include awareness prevention, risk reduction and risk avoidance. Ages 18 and up. Andrew Crough, instructor Pre– registration required. Members: Free Non-members: $25 Chair Massage Tuesdays, Thursdays, & Saturdays, 9:30a-11:00a 15– and 20-minute chair massage services are for both members and non-members on the pool deck. Appointments are made directly with licensed massage therapists; payment is accepted at the Welcome Center. Ages 18+ Members: 15 minutes- $15, 20 minutes- $20 Non-members: 15 minutes- $20, 20 minutes- $25 Teens learn from a YMCA Fitness Center Trainer how to safely and effectively utilize the Fitness Center and Free Weight Equipment and will be provided with a basic overall body-conditioning program. Upon completion of the 90 minute orientation Teen Fitness Center Orientation, teens ages 11-13 will receive privileges that will allow them to utilize the Fitness Center on their own. Youth TRX Ages 9-14 Free to members Mondays, beginning Jan. 26 6:15p-6:45p Set your kids up with the strength they need to perform in their favorite sport or activity. TRX training is a gret way for kids to improve their balance, core strength, coordination, flexibility and endurance. GROUP EXERCISE Silver Sneakers The Silver Sneakers fitness program is offered in partnership with select health plans at no additional Please see our Group Exercise Schedule for class cost to Medicare-eligible members. The class offers times. Schedules can be found at the Welcome Center or on our website. Classes can be multi-level equipment based strength and conditionmodified for all levels of fitness ability. No ing exercises designed to improved agility, balance registration is required. Classes may be cancelled and strength to enhance everyday functional activiat anytime due to lack of participation and/or instructor availability. Not all classes listed below ties. Strength and Core are offered each session. A strength training based class targeting all muscle groups using a variety of equipment. S.W.E.A.T. 20-20-20 An empowering workout offering Strength, Weights, Twenty minutes each of cardio, strength, core and flexibility work. A little bit of everything in this ter- Endurance and Aerobic Training. Step rific workout. Step Aerobics using basic - advanced choreography. Cardio Belly Dance Taiji Upbeat music and a modern twist to basic moves A gentle exercise program composed of slow, delibfrom this Middle Eastern dance form. erate movements, meditation and deep breathing. Cardio Circuit Total Body Fitness A challenging mix of various cardio fitness stations which can include weights, resistance tubing, steps, From cardiovascular movement to strengthening exercises, you’ll get a little bit of everything in the the RAMP, slide, kettlebell, TRX, jump rope, hula class. hoops and more! TRX Cardio Surprise The TRX Suspension Trainer is the workout system Any combination of cardiovascular routines for all that leverages gravity and your bodyweight to perfitness levels. form hundreds of exercises. You’re in control of how Cycle Challenging and motivating indoor cycle classes that much you wanted to challenge yourself on each exercise. Because you can simply adjust your body pouse resistance and cadence to increase overall ensition to add or decrease resistance. durance and lower body strength. Limited to the Women on Weights first 14 participants per class. Bring water and a towel. Please arrive 10 minutes early for bike setup. An instructor lead full body strength workout utilizing the circuit equipment and free weights in the Forever Young fitness center. A class for Active Older Adults that includes light Y-Cuts aerobic activity, resistance and flexibility training. A strength training class targeting all muscle groups Kettlebell with the use of a variety of equipment. Kettlebell training will build long lean muscles, imYoga prove strength and power in the upper body, core and lower body and increase coordination, joint mo- Challenge your mind and body through strengthening, stretching, relaxation and breathing exercises. bility and overall endurance. Y Fit Morning Mania High intensity program using plyometrics, Olympic High intensity interval work using TRX, ropes, ketlifts, weight and endurance training. tlebell, medicine balls, weights and more! Zumba Pilates A fusion of hypnotic Latin rhythms and easy to folThis mind-body workout focuses on strengthening low moves to create a dynamic calorie burning enerthe core muscles (abdominals, low back, glutes and gizing class. hip flexors) with an emphasis on the lower abZumba Gold dominals (transverse abdominals) and breathing. A A low impact, user friendly class designed for people variety of mat based exercises designed for beginreturning to exercise, active older adults or those ner to advanced will body awareness, posture, needed a lower impact class. strength and flexibility. Zumba Tone RSVP Osteo Exercise A program designed to work on strengthening mus- The challenge of adding resistance by using Zumba Toning Sticks or light weights helps you focus on cles and joints to prevent challenges associated specific muscle groups, so you and your muscles with arthritis and osteoporosis. Class Descriptions