HEALTHY LIVING

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