ADULT & 55+ Let s Get Moving! Introduction to Cycle Fit

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1 Let s Get Moving! Canadian Society for Exercise Physiology suggests, to achieve health benefits, adults aged 18yrs - 64yrs should accumulate at least 1 hour of moderate to vigorous intensity aerobic physical activity 3 days per week. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. Moderate intensity physical activities will cause adults to sweat a little and to breathe harder. PRC supports the Physical Activity Guidelines by offering activities like: brisk walking on our indoor track, aqua classes and strength classes, such as Strength, Abs and Stretch. Vigorous intensity physical activities will produce sweat and increased breathlessness. PRC offers vigorous activity classes like: Cycle Fit, Tabata Circuit and Fit Circuit. Make a plan to get moving! Walk, Lift, Introduction to Cycle Fit Have you ever wanted to participate in a drop-in cycle class but didn t know what to expect? This threeweek class will teach you the skills to properly set up your bike, to adjust your gears and RPM s to suit your needs in the class. Let s get ready for a great ride! REGISTER TODAY! 38

2 PRC Stretch, Move I hit the gym 5 times per week, varying my workouts with different activities. I started with walking on the treadmill and working out in the weight room a few times a week. Now I love Cycle Fit classes! They are intense and make my cardio session worth every minute. I also enjoy participating in many of the group fitness classes focusing on strength. - sandy, Patron As an instructor I teach a wide range of classes for all fitness levels. I get to motivate, encourage and train participants to push themselves to different intensity levels, watching them progress from week to week. Every day is a new adventure as I get challenged by keeping my classes fresh with new ideas and training modalities. - Judy, Fitness Instructor 39

3 Adult Welcome & 55+ Aquatics and First Aid Training CPR C & AED (13yrs+) CPR C Basic Rescuer is an important course for everyone in the family, teaching vital lifesaving actions for victims of all ages. This course allows you to properly recognize and respond to choking, cardiovascular, and breathing emergencies that occur with infants, children and adults. Participants of all first aid experiences and backgrounds are welcome. Jul 5 sa 9:30am - 5:00pm 1/$ Jul 26 sa 9:30am - 5:00pm 1/$ Aug 30 Sa 9:30am - 5:00pm 1/$ CPR C & AED Recertification (13yrs+) This course is for recertification of CPR C & AED Aug 30 Sa 9:30am - 1:30pm 1/$ Jul 26 sa 9:30am - 1:30pm 1/$ Emergency First Aid (13yrs+) Emergency First Aid is a practical course that will give you the basic skills and knowledge needed to prevent and effectively treat life threatening emergencies. This introductory course covers breathing and cardiovascular problems as well as bleeding emergencies. Participants will also be able to comfortably manage common injuries and accidents that occur in the household. Jul 5 sa 9:30am - 5:30pm 1/$ Jul 26 sa 9:30am - 5:30pm 1/$ Aug 30 Sa 9:30am - 5:30pm 1/$ Emergency First Aid & CPR Recertification (13yrs+) Emergency First Aid is a practical course that will give you the basic skills and knowledge needed to prevent and effectively treat life threatening emergencies. This course recertifies the emergency first aid and CPR with AED Jul 20 su 9:30am - 5:00pm 1/$ Aug 24 Su 9:30am - 3:30pm 1/$ Standard First Aid (13yrs+) Standard First Aid is a comprehensive course that gives participants the ability to deliver first aid treatment in different environments. Standard First Aid includes all Emergency First Aid course content plus victim management, hot and cold injuries, bone and joint injuries, sprains, wounds, head trauma, diabetes, burns and poisons. The certification also includes CPR C certification. Jul 5-6 Sa-Su 9:00am - 5:00pm 2/$ Jul Sa-Su 9:00am - 5:00pm 2/$ Aug Sa-Su 9:00am - 5:00pm 2/$ Standard First Aid Recertification (13yrs+) This course is a recertification for Standard First Aid Jul 6 su 9:00am - 5:00pm 1/$ Jul 20 su 9:00am - 5:00pm 1/$ Fitness Bhangra Learn the fundamentals of this exciting dance while having fun in a dynamic atmosphere. Work hard, have fun and dance! Jul 8 - Aug 12 Tu 5:45pm - 6:45pm 6/$ Cardiac Rehabilitation Program Gain knowledge and confidence to improve your health and live a healthy lifestyle. This program is designed to support people who are at risk for a heart event or have suffered from a heart attack, heart surgery or angioplasty. The program is provided by the Fraser Health Authority Cardiac Rehabilitation and Prevention Program and will provide you with the education and exercise you need for better health in a supervised environment. Call for information. 40 TITLE ADULT OF & SECTION 55+

4 CFES Weight Training Level 1 This course is for people interested in improving their knowledge in weight training. There will be a review of basic anatomy, what exercises work each muscle group, setting up basic weight training programs from start to finish, flexibility and stretching techniques and how to include them into a workout program. Pre-requisite: CFES Fitness Theory Jun 3-19 Tu-Th, Sa 7:30pm - 9:30pm 11/$ Fit 4 Two Mom & Baby Outdoor Bootcamp Bring baby (pre-mobile only*) and get fit, boot camp style! We include a variety of drills that focus on strength, power, agility, balance, cardio, and core. Women must be 8+ weeks postpartum and have been exercising regularly (cardio and strength training) for 6+ weeks. Jul 3-31 Tu, Th 10:30am - 11:30am 9/$ Aug 5-28 Tu, Th 10:30am - 11:30am 8/$ Fit 4 Two Mom & Baby Outdoor Fitness This baby friendly class (pre-mobile only*) is a great start. The class allows moms to have a great full-body workout including cardio, muscular endurance, core work, and flexibility while tending to baby s needs. Benefit from increased energy, improved posture, fewer aches, and a stronger core. All fitness levels are welcome. Ellwood Park Jul 11 - Aug 29 F 10:00am - 11:00pm 9/$ Fit 4 Two Mom & Baby Spin and Strength This baby friendly class allows mom to get a great indoor cycling workout and attend to baby s needs at any time. Your instructor will take you on a journey through intervals of hill climbs, speed work, and endurance riding combined with intervals of muscular endurance work, postnatal specific core work, and flexibility. Pre-mobile babies only please. Jul 7 - Aug 25 M 11:45am - 12:45pm 7/$ Fit 4 Two Prenatal Fitness Enjoy the benefits of exercising through pregnancy and connect with other moms-to-be. Designed to reduce prenatal discomforts like lower back pain, fatigue, and swelling through pregnancy-safe exercises, this class includes cardiovascular, functional strength training, flexibility, and relaxation exercises. Jul 9 - Aug 27 W 6:30pm - 7:30pm 8/$ Fraserglen Golf - Adult Level One (Beginner, Novice) This program is a great start for beginners and novice players to be introduced to the game of golf. You will learn the fundamentals, taught by Head Golf Professional, Maureen Bruce, in a fun learning atmosphere. Equipment is provided, if needed and you will receive a range card to practice on you own time. Class size is limited so register early. Upon completion of level one, level 2 is the next step to develop your game. Level 2 also includes free golf. Contact or visit Fraserglen Golf Course Jul - Aug call for dates 75 min 5 wks $ Getting Started! Basic Fitness Program Just getting started at the gym? Not sure what to do? Have one of our Certified Trainers take you through a basic full body machine based program. You will be taught how to properly adjust and perform an exercise for each major muscle group and get a program to take home! & 1/$20 Get Up & Go This class is an entry level exercise program for seniors with balance and mobility impairments. It is a safe class designed to improve strength, balance and coordination as well as functional ability, independence and quality of life. Please contact Fraser Health Fall and Injury Prevention at for referral information. Jun 24 - Aug 19 Tu, Th 1:00pm - 1:45pm 16/$ Introduction to Cycle Fit Have you ever wanted to participate in a drop-in cycle class but not knowing what to expect has deterred you from participating? This three week session will teach you the skills to properly set up your bike, to adjust your gears and RPM s to suit your needs in the class. Let s get ready for a great ride! Jul M 7:15pm - 8:00pm 3/$ Aug M 7:15pm - 8:00pm 3/$ Learn the Kinesis Wall The Kinesis combines cardiovascular and resistance workouts so that your time at the gym can be decreased. With over 550 different resistancebased exercises this cable pulley system allows for a natural full range of motion in any possible direction away from the wall, while maintaining constant resistance. Kinesis will help improve balance, core strength, flexibility and muscular coordination Tuesdays 1:00pm - 2:00pm 1/$15 Wednesdays 5:15pm - 6:15pm 1/$15 Learn the TRX What is the TRX? The TRX is designed to challenge your strength, balance and cardiovascular endurance. This class will train you to use the TRX for total body conditioning. Modified for any fitness level so come have fun, burn calories and tone your whole body! Mondays 5:00pm - 5:45pm 1/$15 Fridays 7:00am - 7:45am 1/$15 MommyMoves Prenatal Yoga Learn breath awareness and relaxation that can help with pain management for and during labor. The pregnancy friendly postures will improve muscular endurance and decrease muscular tension all while enjoying the company of other moms-to-be. Jul 7 - Aug 18 M 6:00pm - 7:00pm 6/$ MommyMoves Mom & Baby Yoga Yoga is known for its positive effects on two of the most negatively affected aspects of new motherhood - posture and stress. This class will focus on core strength and muscular endurance through specifically selected asanas/postures, meditation and breathing techniques. Don t worry about your baby crying, we are all moms! This is a non-mobile baby friendly class. Jul 7 - Aug 18 M 3:00pm - 4:00pm 6/$ MommyMoves Prenatal AquaFit This is a specially designed exercise class for moms-to-be. An energizing low-impact aquatic fitness class designed to work the core muscles while providing a challenging cardio workout. This class is suitable for all stages of an uncomplicated pregnancy. Medical clearance (PAR MED-X) required prior to attending class. Jul 8 - Aug 12 Tu 1:15pm - 2:00pm 6/$ Please refer to for additional Fit 4 Two Classes 41

5 Together In Movement and Exercise (TIME) TIME is an exercise program tailored to benefit persons with neurological conditions after discharge from formal rehabilitation. This circuit exercise program is in partnership with Fraser Health and is overseen by BCRPA registered instructors. Jul 2 - Aug 22 W, F 1:00pm - 2:00pm 16/$ Jul 4 - Aug 22 F 2:00pm - 3:00pm 8/$ Yoga for Injury and Chronic Pain This program helps you to cope with the pain that comes with the healing process and other symptoms of ongoing pain. This class will give you tools for making the journey back to health as well as techniques to live with and cope with periodic or ongoing pain. Jul 30 - Aug 27 W 7:00pm - 8:00pm 5/$ Register TODAY! Sport Pickleball Tournament Join us at for the Pickleball Canada National Open Championship Tournament. You ll have the opportunity to meet other players, win prizes and have a great time. Tournament runs July 4-6, 8:00am - 6:00pm. Fee includes lunches on day of play and eligibility for prizes. Jul 4-6 F -Su Junior Player 18yrs and under 1/$ Jul 4-6 F - Su Pickleball Canada Membership 1/$ Jul 4-6 F - Su Non Player Registration 1/$ Jul 4-6 F - Su Non Pickleball Canada Membership 1/$ Continuing Education Credit Workshops (CEC S) Are you a fitness professional needing to complete credits for your BCRPA/CFES registrations? Continuing Education Credit Workshops are held at. Please call our Fitness Programmer at (5542) for upcoming workshops. Abbotsford Recreation Senior Activity Centre Partnerships Friendship House 125+ senior members (55+) enjoy a variety of programs including; Bridge 4 days a week and the Happy Gang Singers on Wednesdays. Phone: Abbotsford Peer Support for Seniors Programs include The Good Morning Program telephone check in and the Peer Support Program (A free one on one service for seniors 50+ living alone in Abbotsford.) Phone: apss.seniors@telus.net Website: Abbotsford Learning Plus Society A volunteer organization offering daytime leisure and learning programs to seniors, retirees and enquiring minds of all ages. Phone: abbylearningplus@gmail.com Website: Stroke Recovery Association of BC The Abbotsford Stroke Recovery Branch is part of the Stroke Recovery Association of BC (SRABC), a non-profit organization. Phone: gilburg_64@hotmail.com Website: Adult 55+ Bus Tours Abbotsford Parks Recreation & Culture s 55yrs+ bus tours take you to the theatre, restaurants with beautiful views, major attractions and to activities you have always wanted to see. Each tour begins and ends from the s Seniors Activity Centre and are led by a volunteer tour leader. With your safety and comfort in mind our luxury buses transport you to each destination. Register for summer tours today! Look for Fall brochure to be available July 19, 2014 Fall tour registration opens August 12, 2014 Fireworks Cruise Welcome aboard for a night out on the water as you cruise to English Bay where the skies will shine in an explosion of colour. Enjoy the Celebration of Light from the best seat in Vancouver. This tour includes a 3.5 hour cruise and a delicious dual entree. Tour Includes: Luxury Bus transportation Tickets and buffet dinner Wednesday, July 30 $165 # :00pm - 12:00am For further inquiries please contact at For full list of drop-in activities please see the drop in schedule on page 17. The Seniors Activity Centre Memberships do not include access to the arena, pool weight room and track (outside of programming time), registered programs or any other drop-in programs that are not listed in the drop-in section. 42