HEALTHY LIVING: IMPROVING THE NATION'S HEALTH AND WELL-BEING

Transcription

1 tools for health & WELLNEss wellness/fitness CENTER Ages 15 & up Our Fitness Center is equipped with cardiovascular machines, free weights, circuit machines and stability balls. Our staff will instruct you on proper use of the equipment and facility. An orientation for both the cardiovascular and resistance equipment is included with your membership and is strongly encouraged. Please stop by the Fitness Center to make an appointment. FITNESS center HOURS are the SAME as Facility Hours. POOLS The 6 lane Brookside Pool (80-82 degrees) and the warmer 4 lane Pa Cope Pool (85-87 degrees) are available for member lap swim, swim instruction and aqua exercise classes. FREESTYLE FITNESS ZONE Ages 12 & up Our Freestyle Fitness Zone is located on the first floor and features a NexerSys interactive cardio machine, TRX equipment, medicine balls, ropes and kettlebells for those who want to try functional exercises designed to mimic real life movements. Members use their own weight bearing ability to get into the zone of a vigorous workout that includes cardio, endurance, flexibility and strength. FREESTYLE FITNESS ZONE HOURS are the SAME as Facility Hours. GYMNASIUM The full size gymnasium is available for adult basketball & soccer as well as youth gymnastics, and sports. A gym schedule with open gym times is available at or at the Member Services Desk. GROUP EXERCISE - Ages 14 & up The Group Exercise Studio is the site of dozens of classes (included in membership) ranging from Yoga to Pilates to Zumba. WAINWRIGHT HOUSE - Ages 14 & up Rye Y Members can enjoy additional free group classes at the Wainwright House Yoga Center at 260 Stuyvesant Avenue, Rye. Classes are held in a renovated carriage house with ample parking. INDOOR CYCLING Ages 14 & up Daily classes (included in membership) are held in the indoor cycling studio. EXERZONE Ages 11 & up (Age 5-10 with adult) ExerZone combines fitness with technology for a fun, fast-paced workout experience. The interactive equipment provides people of all ages and conditioning with a variety of physical, social and cognitive benefits. View the schedule online or at the Member Services Desk to view open times and classes, included in your membership. HEALTH/MEDICAL RECOMMENDATIONS: For your own safety, we recommend that you consult with a physician prior to enrolling in an exercise class if one of the following applies to you: female over 45 years old, male over 34 years old, smoker over the age of 30, personal or family history of heart disease, high blood pressure, diabetes or other chronic illness, have had recent surgery, or limited by any musculoskeletal problem. The YMCA reserves the right to require a physician s approval for participation in any activity. 31

2 getting started & PERSONAL/SMALL GROUP TRAINING support to achieve greater wellbeing fitness & aquatics ORIENTATION Are you a new member or an established member of the Rye Y who wants to know more about the Fitness Center, our pools or learn more about our health and wellness and swim classes? As part of your membership benefits, you are invited to schedule a free orientation. Appointments can be scheduled at your convenience by calling the designated director. Orientations take less than 30 minutes and will be tailored to your needs and interests. Fitness Center: Laura Laura x205 Group Wellness: Diana Vita x211 Aquatics: Vickie Tsakmakis x108 NEW MEMBER PERSONAL TRAINING PROMOTION Ages 12+ You ve joined the Y. You ve made yourself a commitment to an active and healthy lifestyle. It all begins with knowing where to start. New Members are eligible for a very special first timers personal training package. Within 60 days of joining, you can purchase a 3-pack of 30 minute sessions with one of our personal trainers. Special price: $99 for 3 half-hour sessions. (Value $126) Please call Laura Laura at x MINUTE SWIM ASSESSMENTS Not sure how your stroke is doing or what you should be focusing on during your workout in the pool? Have a swim coach do a 15 minute assessment of your swimming and discuss different ideas and helpful hints that can improve your workout. Members are limited to 2 free assessments a year. Please contact Liz Koenig at x121 or liz@ryeymca.org PERSONAL TRAINING Members only - 12 & up We offer customized workout programs for ALL fitness levels. Purchase tickets at the Member Services Desk. Certified Personal Trainers are available to design and instruct an exercise program to suit your individual goals and needs. Additional fee required. (Sessions are good for 6 months after purchase and are not refundable. Membership required. You must cancel 24 hours in advance or you will be charged for the session.) One Hour Personal Training (May not be split into 1/2 hour sessions) 1 session $ 81 5 sessions $386 3 sessions $ sessions $ Minute Personal Training 1 session: $ 67 3 sessions: $196 Half Hour Personal Training 1 session $ 44 3 sessions $126 semi-private personal training Members only - 12 & up Please note that you must provide the second participant Personal training for two participants simultaneously. Perfect for two friends with similar goals, two busy teen friends who want to earn their Teen Fitness Passport but have no after school time, or two senior exercise pals who want to learn more. Each session is one hour. (Sessions are good for 6 months after purchase and are not refundable. Membership required. You must cancel 24 hours in advance or you will be charged for the session. Fees are per participant.) 1 session: $49 per person 3 sessions: $142 per person 5 sessions: $ sessions: $618 5 sessions $ sessions $399 5 sessions: $231 per person 10 sessions: $452 per person Call Diana Vita at x211 to schedule a trainer SMALL GROUP workouts - Informal Groups (Members ONLY) Ages 12 & up Groups of 3-5 people can sign up for group personal training, and schedule the training sessions to fit the group's schedule. Members will be matched up with a trainer, and will schedule their group workouts at times when all are available. Get a group together and train anywhere from 6 times a week for one week, one time a week for 6 weeks, or any other combination that helps your group achieve its goals! All sessions are scheduled prior to the first group workout. 6 (45 minute sessions) Group Workouts: $120 per person; 12 (45 minute sessions) Group Workouts: $230 per person Payment for all participants due in full at time of registration Please note: All group workouts are 45 minutes long. There are no make up group workouts. If a participant of the group does not show up, they lose that workout. All group workouts must be completed within 6 months. 32

3 small, SUPPORTIVE CLASSES extra support TO MEET YOUR GOALS POWER zone training for indoor cycling Individualized training on our Stages bikes, featuring power meters. You will complete a Functional Threshold test on the 1st day of this 90 minute class to determine the power you generate while cylincg. Your coach will analyze this data to create specific goals for each class participant. Data will be uploaded to a web based training program so you can monitor your progress every week. (8-18 participants) Tuesday: 9:00-10:30am Member: $175; Non-Member: $227 EARLY MORNING Boot Camp Experience high-intensity, full-body workouts that target the major muscle groups of the upper & lower body. From circuit-style routines that jump-start cardio fitness, to creative muscle-toning exercises using dumbbells, exercise bands, or even the participant s body weight, each class brings its own unique challenges. (8-12 participants) Monday and Wednesday: 5:30 6:15am Member: $175; Non-Member: $227 Melt method NEW! The MELT method is a self-treatment technique that helps prevent pain, heal injury, and erase the negative effects of aging and active living. MELT will use specialized soft body rollers and small MELT hand and foot balls to simulate the results of manual therapy. Reduce inflammation, ease chronic neck and low back strain, improve alignment, and learn how to keep your whole body working better. Sunday: 9:30-10:30am Member: $108; Non-Member: $155 TRIATHLON Training Our triathlon skills class is geared for all levels of triathletes. Improve your skills and build your fitness to prepare for the 2018 triathlon season. You will be working with cycling instructors and experienced triathletes in a structured setting designed to hone your skills and technique while building your training base. This class balances technique and training sessions in cycling and running with a series of workshops to improve your knowledge of the sport. ***Participants are encouraged to register for the Endurance Swim Training class that follows immediately at 8pm on Tuesday & Thursday. See page 38 for more details. Meets twice a week. Tuesdays and Thursdays: 7:00-8:00pm BASIC TRAINING Foundations of strength training with resistance exercises using free weights and your own body weight. Build overall strength and endurance. All levels welcome. (8-12 participants) Morning times: Monday: 10:30-11:15am Wednesday: 10:30-11:15am Friday 10:30-11:15am Afternoon times: Monday: 12:30-1:15pm Wednesday 12:30-1:15pm Member: $93 per class; add $93 for each additional class Non-Member: $108 per class; add $108 for each additional class Evening two day class: Tuesday & Thursday: 7:30-8:15pm Member: $175; Non-Member: $227 pedals & kettles NEW! A creative and fun total body workout combining a 30 minute indoor cycling class and a 20 minute kettlebell/bodyweight workout. Great for all levels looking to build endurance and tone up! (8-12 participants) Tuesday: 1:00-2:00pm Member: $108; Non-Member: $155 HIGH INTENSITY INTERVAL TRAINING Designed for people who are looking for intensity and challenge; this class offers vigorous moves that will build both strength and endurance. The full body routines will keep you constantly moving, gaining endurance and burning calories. Not recommended for beginners. (8-12 participants) Daytime classes Monday: 9:30 10:30 am Tuesday: 9:30 10:30am Thursday: 9:30 10:30am Saturday 8:30 9:30am Evening classes Monday: 7:30-8:30 pm Wednesday: 8:00-8:45 pm Member: $108 per class; add $108 for each additional class Non-Member: $155 per class; add $155 for each additional class Member: $245; Non-Member: $345 RYE Y TRIBE info, see page 35 PLEASE NOTE: Small group training classes are not interchangeable and there are no makeups 33

4 COMMUNITY HEALTH achieving wellness goals together LIVESTRONG AT THE YMCA LIVESTRONG at the YMCA is a FREE twelve-week, small group program designed for adult cancer survivors. Our goal is to help participants build muscle mass and muscle strength, increase flexibility and endurance and improve functional ability. Additional goals include reducing the severity of therapy side effects, preventing unwanted weight changes and improving energy levels and self esteem. A final goal of the program is to assist participants in developing their own physical fitness program so they can continue to practice a healthy lifestyle, not only as part of their recovery, but as a way of life. In addition to the physical benefits, the program provides participants a supportive environment and a feeling of community with their fellow survivors, Y staff and members. Y fitness instructors work with each participant to fit the program to their individual needs. The instructors are trained in the elements of cancer, post rehab exercise and supportive cancer care. Classes are held weekdays with daytime and evening classes. Contact Elana Reynolds at , ext. 206, elana@ryeymca.org for more information or visit January 8 - March 26: Mondays & Wednesdays: 6:15-7:30pm or Tuesdays & Thursdays: 1:15-2:30pm February 26 - May 14: Mondays & Wednesdays: 1:15-2:30pm or Tuesdays & Thursdays: 6:15-7:30pm April 9-June 25: Mondays & Wednesdays: 6:15-7:30pm Tuesdays & Thursdays: 1:15-2:30pm FREE - Rye YMCA Membership not required. (Our LIVESTRONG at the YMCA program is supported by donor contributions) LIVESTRONG AT THE YMCA ALUMNI CLASS LIVESTRONG at the YMCA alumni classes will provide past participants the opportunity to catch up with former LIVESTRONG at the YMCA classmates while meeting new ones. You ll continue the physical activity program you began during your LIVESTRONG at the YMCA class and experience new options and opportunities each month. The classes will be guided by your LIVESTRONG at the YMCA instructors as well as other practitioners and professionals who specialize in working with cancer survivors. Mondays at 7:30 pm ExerZone 2nd and 4th Monday throughout the session Tuesdays at 2 pm Group Ex Studio 1st and 3rd Tuesday throughout session Members: $10* or $5 drop in class Non-member: $25* or $10 drop in class Non-members: $100 / unlimited alumni class pass *9 week session Register online. Elana Reynolds at , ext. 206, elana@ryeymca.org YMCA DIABETES PREVENTION PROGRAM YOU CAN TAKE CONTROL - Ages 18+ Are you at risk? The YMCA s Diabetes Prevention Program helps those at high risk for developing type 2 diabetes reduce their risk through healthy eating, increased physical activity and weight loss an approach that has been proven to prevent or delay the onset of the disease by more than half. In a classroom setting, a trained lifestyle coach will help you change your lifestyle by learning about healthy eating, physical activity and other behavior changes over the course of 16 one-hour sessions. Topics covered include nutrition, getting started with physical activity, overcoming stress, staying motivated, and more. After the initial 16 core sessions, you will meet monthly for up to a year for added support to help maintain your progress. Program Goals: Reduce body weight by 7% Increase physical activity to 150 minutes per week You must be overweight and have a diagnosis of prediabetes or overweight and at high risk for developing diabetes to qualify for the program. To find out if you qualify or to register contact: Elana Reynolds, , ext. 206 or visit and put Diabetes Prevention in the search box. UnitedHealthcare members should check with their employer for program availability, or contact the Diabetes Prevention and Control Alliance to confirm eligibility at Option 1 starts April 10: Tuesdays 10:00-11:00 am Option 2 starts April 11: Wednesdays: 6:30-7:30 pm For fees, please contact elana@ryeymca.org Financial Assistance available through our Y Cares program 34

5 COMMUNITY HEALTH & ADULT recreation HEALTH & WELLNESS BLOOD PRESSURE SELF MONITORING PROGRAM Take Action to Improve Heart Health! The simple process of checking and recording your blood pressure at least twice a month over a period of four months has been shown to lower blood pressure in some people with hypertension. Blood Pressure Self-Monitoring is an evidence-based program that features personalized support for developing a blood pressure selfmonitoring routine, tips for maintaining cardiovascular health and nutrition education. For more information, contact Elana, ext. 206, elana@ryeymca.org Rolling enrollment. Weekly office hours Wednesday: 9am 10:30am and Thursday: 1:30 3:00pm Fee: $20 $40 - Blood pressure monitor included in fee ADULT SPORTS open soccer Ages 18 & up Must register; no drop-ins allowed The adult soccer games take place every Wednesday. Games are 5 on 5, teams are formed each week and games take place in the gymnasium. Wednesday: 8:30-10:00 pm Member: FREE; Non-Member: $80 session karate Ages 16 & up USA GOJU style karate, taught by a black belt instructor. Courses designed to enhance self-esteem, self-confidence, and self-discipline. Tuesday: 6:00-8:00 pm Member: FREE; Non-Member: $172 session OPEN BASKETBALL Times available for young adult and adult members to participate. See gym schedule for days and times. Age 35 & Up ADULT OPEN BASKETBALL Members only. Free FREE NUTRITION SEMINARS Seminars developed by a Registered Dietitian will highlight how food is related to blood pressure management and will provide you with the knowledge and skills to make heart-healthy choices. For more information, contact Elana, ext. 206, elana@ryeymca.org Third Wednesday of every month 11:30am 12:30pm 2nd Floor Conference Room January 17: Dietary approaches to stop hypertension February 21: Reducing sodium intake March 21: Shopping, cooking, and food preparation April 18: Eating for your heart THE RYE Y TRIBE A Triathlon Team for Women Ages 18+ Come and TRI WITH FRIENDS. Discover the mystery and challenge of this exciting and fun three-sport event. Our all-female team of coaches is ready to educate and inspire you to achieve your goal of completing your first triathlon, or to continue training and improving in the sport. Triathlon has a place for EVERY body! We tri, and you can too! Features: Technique Clinics Group Training Opportunities (including open water swimming) Training Plan Support of the group Team T-shirt Social events and FUN!!!!! Registration begins February 1, 2018 INFORMATION SESSIONS: (choose one date & time): Tuesday, January 16, 2018: 10:00am OR 7:00pm Saturday, January 20: 10:00am RSVP (or questions): Contact, Diana Vita: diana@ryeymca.org Returning TRIBE participants: Member: $105; Non-Member: $160 New participants: Member: $210; Non-Member: $315 Triathlon Training Class, see page 33 35

6 HEALTHY LIVING: Improving the nation s health and well-being HEALTHY LIVING: IMPROVING THE NATION'S HEALTH AND WELL-BEING GROUP EXERCISE FOSTERING CONNECTIONS group EXERCISE CLASSES (INCLUDED IN MEMBERSHIP) See schedules for times and locations, available at the Member Services Desk, or on our smart phone app. (Search for Rye YMCA in Apple App Store or Google Play). Some classes are held at Wainwright House, 260 Stuyvesant Avenue, Rye Ages 14 and up No registration necessary CARDIO KICKBOXING: A mix of martial arts and boxing moves that will bring your cardio fitness to a new level. CARDIO MIX: Cardio/Strength intervals with body weight exercises, weights, and core for a complete total body workout. CORE & WEIGHTS: A total body workout using weights and strength bar, combining interval training with core conditioning. TRX CIRCUIT: Mix of core strengthening exercises with TRX, weights and abdominal exercises. CIRCUIT MIX: Circuit training uses repetitions of different exercises that combine weight training, cardio endurance, and total body conditioning. TOTAL BODY: Interval mix with weights to give you a total body workout. GENTLE VINYASA YOGA: Awaken the body, mind and spirit with this steady, thoughtful practice that focuses on breath, proper alignment, strength, flexibility and bringing the benefits of yoga beyond the mat. Moderate pace. ENHANCE FITNESS: Evidence based senior fitness and arthritis management exercise program that improves your endurance strength, balance and flexibility. FUNCTIONAL FITNESS: This class uses every day body movements in an exercise setting. Balance and stretch are incorporated. If you are just getting started, or just getting back into exercise, then this class is just for you. FLOW YOGA: Yoga flow focusing on alignment and core moves. CARDIO STEP TOGETHER: 60 minutes of cardio training that uses the step in highly effective, athletic ways. ACTIVE TOGETHER: Gives you all the training you need cardio, strength, balance and flexibility in just one hour. STRENGTH TRAIN TOGETHER: Blast all your muscles with a high-rep weight training workout MINDFUL YOGA: Mindful movements with breath awareness with Yoga focusing on flexibility and body and mind strength. MINDFUL YOGA FLOW: Each class is unique, created with the intention of grounding your practice in strength, confidence, and mindfulness. Class ends with a guided meditation. MORNING BOOT CAMP: Intervals with cardio, weights, and body weight exercises. Class mixes in toning and core intervals to give you a great total body workout. INTERVAL TONING: Interval toning with weights, abdominals, and strength for a total body workout. PILATES: Performed on mats, this exercise methodology combines stretching and isometric contraction to produce a smoother, longer body silhouette. YOGA WITH PILATES MIX: Yoga with Pilates moves mixed in. POWER HOUR: Interval cardio and weights, core exercises to strengthen and tone the body. POWER IT UP: Combines cardio, weights along with body weight exercises. POWER FLOW YOGA: Flow that transitions with a connecting Vinyasa flow. STRONG: One hour cardio/strength class where you work your entire body. It is created by ZUMBA but not a Zumba class! TONE & BURN: Mix of core intervals, weights, with cardio intervals! A great class to work the core. TAI-CHI: Practice through a series of smooth movements, this mind body form of exercise improves balance and strength. YOGA: Features stretching postures, breathing techniques and meditation designed to develop strength, flexibility and a feeling of inner peace. YOGA CORE AND STRENGTH: Yoga that focuses on improving flexibility, strength with a mindful approach. Deep relaxation at the end of your practice leaving you energized. YOGA- VINYASA - Flowing postures for all levels. Power yoga YOGA BAR Lengthen and strengthen all your muscles. Yoga flow using techniques of repetition to tone your body! YOGA FOUNDATIONS: Basic foundations of Yoga. Learn techniques and posture. YOGA/FLOW/STRETCH: This yoga journey begins with warm ups and the active movement of sun salutations, moves through peaceful meditations and beneficial stretches and ends with healing relaxation. ZUMBA: Fusion of Latin & Int'l music featuring aerobic/fitness interval training with rhythms that tone and sculpt. ZUMBA BLAST: 30 minutes of Zumba and twenty minutes of toning with weights and core. Member: FREE; Non-Member: N/A BODY, MIND, SPIRIT CLASSES AT THE WAINWRIGHT YOGA CENTER 260 Stuyvesant Avenue, Rye (Included in Membership) Ages 14+ Schedule available at PIlates: Performed on mats, stretching and isometric contraction to produce a smoother, longer body silhouette. yoga: Hatha: traditional postures, visualization and meditation. Vinyasa ( power yoga ): Flowing, vigorous practice. Ashtanga: synchronizes breathing with a progressive posture series which detoxifies muscles and organs; Gentle: Basic yoga postures, stretching for all levels. Restorative: Using postures to help still and soothe the mind. Kundalini: An ancient form; breathgenerated. BARRE: Use of moderate weights, ballet bars, and stability balls will aid in toning every inch of your body. Classes are FREE to Rye Y Members Wainwright Member: 10 class card (60 days)=$158; 20 class card (90 days)=$275 Non-Member: Single class = $25; 5 class card: $115; 10 class card (60 days)=$195; 20 class card: $347 Class cards must be purchased at the Rye Y. 36

7 WATER EXERCISE FOSTERING CONNECTIONS AQUATIC GROUP EXERCISE CLASSES (INCLUDED IN MEMBERSHIP) Ages 15 and up WATER STRETCH: In this 30 minute class, participants will relax and release tension throughout the body caused by daily living. Class is performed in the shallow end of the pool and uses the warmer water to assist the muscles during stretches. Class focus is on stretching muscles, balance, and peace of mind. A series of exercises designed to stretch your muscles and relax your mind. DEEP END WATER STRETCH: Participants wear deep water exercise belts in a warmer pool to facilitate a series of stretching. We create an opportunity to lengthen, balance and strengthen the spine, muscles, tendons and ligaments. Series begins with gentle physical movement to unwind your body, stretches continue in attempt to release tightness in the hips and low back, neck and shoulders. By working from our foundation, the spine, the end product should improve daily movement. AQUA PUMP: This minute class focuses on using the deep water to enhance fitness of all levels. The water provides a natural resistance for your body to move against. Movements in the water increase your level of endurance and cardio strength. Participants will use noodles, barbells, and their own body weight for added resistance to help overall fitness with cardio, strength, and core. WATER AEROBICS: This 50 minute shallow water class combines movements such as jumping, moving your arms, and using a variety of exercises and equipment to improve your fitness. Water resistance is used to develop your muscle tone, flexibility, cardiovascular fitness and general well-being. Concentrating on both upper and lower body, exercises are taught at a quicker pace to burn calories and increase endurance. AQUA ZUMBA: This 45 minute energetic class features rhythmic music and dance moves to enhance fitness. In a fun, energetic environment you will be burning calories and strengthen muscles as you move along to the music! H20 HIIT: A 45 minute class held in the shallow end, H20 HIIT (High Intensity Interval Training) in the pool is a great form of cardiovascular training. HIIT involves brief bursts of very high intensity training followed by a recovery period to bring your heart rate down. Studies have shown that these intense bursts of exercise boost your metabolism and may burn more total calories than steady cardio. DEEP WATER BASICS: This class stresses the basic techniques necessary to effectively utilize the unique properties of the water to get the most from your deep water exercise class. Emphasis will be placed on posture and proper technique for a variety of exercises designed to strengthen and align your skeletal structure, build endurance, and strengthen and enhance your ability to redefine the use of your body for daily living. POWER AQUA FITNESS: Splash your way to a full body workout that emphasizes agility, strength, and endurance. Prepare for quick and powerful movements that will tone your muscles and increase your cardio! A complete head to toe workout that exercises large muscle groups, increases your heart rate and makes your lungs work harder. Member: FREE; Non-Member: N/A aqua exercise personal training: Aquatic training offers advantages one cannot achieve on dry land, regardless of the participant's condition. By combining low-impact aerobics and strength training with the buoyancy of the water, exercisers obtain cardiovascular and muscle toning benefits without straining joints and muscles. 1/2 hour session (NEW!) Member: 1 session: $40; 3 sessions: $115; 5 sessions: $188; 10 sessions: $365 Non-Member: 1 session: $47; 3 sessions: $138; 5 sessions: $225; 10 sessions: $438 1 hour: session Member: 1 session: $79; 3 sessions: $230; 5 sessions: $375; 10 sessions: $730 Non-Member: 1 session: $94; 3 sessions: $276; 5 sessions: $450; 10 sessions: $876 All Aquatic Personal Training, private and semi-private lessons: You must cancel 8 hours in advance or you will be charged for the session. If one member of a semi-private lesson does not attend the lesson, the other participant MUST purchase a private swim lesson ticket. Sessions are good for 6 months from date of purchase. 37

8 ADULT SWIM INSTRUCTION & training TRANSFORM YOUR SWIMMING ADULT SWIM INSTRUCTION Have you always wanted to learn to swim or improve your strokes? JUST DO IT!!! These 9-week classes are geared to various swimming abilities. Bring swim suit, goggles and swim cap. Classes in Pa Cope Pool. Water Discovery: For the non- swimmer who wishes to conquer their fear of water. This class will help participants gain confidence in the water. Class members will learn how to put their face in the water, blow bubbles, get air, glide, kick, float, and learn the basic front crawl. As class members learn to move through the water and their comfort level grows, they may learn how to jump and float in the deep end as they are ready! Sunday: 12:00-12:45 pm Member: $174; Non-Member: $234 Beginner: For adults who are either comfortable in water and can use a basic front crawl in shallow water or have graduated from the Water Discovery Class. The class will review floating, gliding, and the basic front crawl. Over the course of the class, students will fine tune their basic front crawl and will be introduced to the elementary backstroke and backstroke. As students gain strength and confidence, swimmers will start swimming in the deep end with the instructor's support. Sunday: 12:45-1:30 pm Member: $174; Non-Member: $234 Advanced Beginner: This class is for adults who have graduated from the Beginner class or who can swim the front crawl stroke with their face in the water. This class will focus on side and rotary breathing techniques to efficiently swim freestyle. The class will also help students learn to and improve their freestyle with side breathing, backstroke, elementary backstroke in shallow and deep water. Sunday- 1:30-2:15 pm Member: $174; Non-Member: $234 pre-endurance swim class For adults who can swim at least 2 continuous laps of freestyle using side or rotary breathing. Through an instructional workout with a swim instructor, participants will work on stroke technique as they build endurance. They will learn how to use pull buoys, kick boards, and various stroke technique drills as they enhance their stamina. By the end of the class, students will learn how to create their own swimming workout so they can incorporate swimming into their weekly routine. Participants may also be introduced to the open turn, the flip turn, backstroke, elementary backstroke, breast stroke, circle swimming, courteous passing, and treading water. Prerequisites: Participants should be able to swim at least 2 continuous laps of freestyle with face in the water using side breathing. 3 Day Class: Monday, Wednesday, Friday 7:00-8:00am Members $190; Non-Member: $238 Classes will not be pro-rated based on the number of days you can attend. ADULT private swim lessons Ages 18 & up One on one instruction (all swimming abilities). Each lesson is 1/2 hour in length. Lessons can be arranged back to back for a one-hour session if desired. Member: $50 per half hour, 4 sessions: $194; 6 sessions: $276; 8 sessions; $353 Non-Member (adults only): $63 per half hour, 4 sessions: $246; 6 sessions: $365; 8 sessions; $471 ADULT SEMI-private swim lessons Ages 18 & up For two participants of similar ability. You must provide second participant. Member: $39 per half hour per person; 4 sessions: $147 6 sessions: $216; 8 sessions: $282 Non-Member: $47 per half hour per person; 4 sessions: $176; 6 sessions: $259; 8 sessions: $338 ENDURANCE SWIM TRAINING Ages 18 and up This 9-week coached training program will include: interval training, building speed and endurance. Swimmers will be grouped according to their level and goals (fitness, swimming ability, triathlete, etc.) This program is for the swimmer who wishes to focus on efficiency and enhancing endurance in a guided practice. Prerequisites: Participants should be able to swim 200 yards (8 lengths) with ease (not speed) using rotary breathing continuously. 3 day option: Monday, Wednesday & Friday: 5:30-7:00 am Member: $169; Non-Member: $237* 2 day option: Tuesday & Thursday: 8:00-9:30 pm Member: $110; Non-Member $160* *Classes will not be pro-rated based on the number of days you can attend. PHYSICALLY CHALLENGED: The Rye Association for the Handicapped and the Rye YMCA work together to provide an adult exercise and swimming program for the physically challenged and for those with permanent physical disabilities. For more information, please contact: Rye Handicapped Association at: LAP SWIM Ages 14 & up - Co-ed Morning, afternoon and evening hours available. Schedule available at Member Services Desk or at Swim caps required. Register online unless otherwise indicated - Sign upaatwww.ryeymca.org - Click on "Register For Classes" 38

9 ACTIVE OLDER ADULTS BALANCE, FLEXIBILITY & conditioning OPEN SWIM AT THE RYE Y Free for all 62+ No membership required; must sign in at the Member Services Desk. The pool will be open for seniors in the community with 2 lanes available for lap swim, and 2 lanes available for open swim. Monday & Wednesday: 2:45-3:15 pm *Time will vary during special vacation weeks. Members: please check our pool schedule for several additional times in which the the Pa Cope pool is open for aqua jog, water walking, and water stretch. AQUA flex AT THE RYE Y 62+ only Co-Ed A low impact water exercise routine focusing on development of core strength, balance, flexibility and coordination. Build postural muscles and healthy core, maintain muscle tone and range of motion without the harsh pounding on your joints. Monday & Friday: 11:00-11:45 am Tuesday & Thursday: 11:00-11:45 am Member: FREE* but must register; Non-Member: $84 Please note that a member will lose his/her spot after missing 2 free classes in a row without notifying instructor. NO ROLLOVER PERMITTED. Registration for Aqua Flex is by our in person lottery registration and not by online registration. AQUA FITNESS AT THE OSBORN Ages Theall Road, Rye Included in Rye Y Membership: Members intending to participate at the Osborn must first call Vickie at ext 108 at the beginning of each calendar year. Limit 45. Water Exercise class Water exercise set to music. Gentle stretching and moderate aerobic activity. Monday: 10:00-10:45 am Wednesday: 10:00-10:45 am Friday: 10:00-10:45 am FREE CLASSES -AGES 62+ AT THE WAINWRIGHT House FREE for all 62+; No membership/registration required. GENTLE CHAIR YOGA Stretch and flex class utilizing basic yoga, Tai-Chi, Pilates (either seated or standing). Monday: 2:00-2:45 pm Wednesday: 11:00-11:45 am Friday: 2:00-2:45 pm TONE UP Firm and tone with an energetic, fun class dedicated to increasing your strength and endurance. Tuesday: 1:00-1:45 pm Enhance Fitness Enhance Fitness is a special program designed to help older adults at all fitness levels to be more active, energized and empowered. This 16-week evidence-based exercise program has been shown to improve arthritis, strength, endurance, balance and flexibility, and is recognized by the CDC and other national organizations committed to improving the health and wellness of older adults. Work with a certified instructor for one hour, 3 days a week for 16 weeks. Enhance Fitness can benefit non-seniors as well. January 8 - April 27, 2018 Monday, Wednesday & Friday: 2:00-3:00pm Free to Members; Non-Members: $149 Pre-registration required. Please contact Diana Vita, x211, dianavita@ryeymca.org to begin the registration process. MOVE AND GROOVE Class focuses on posture, core strength and balance. Great for all levels. Thursday: 1:00-1:45 pm Zumba GOLD Toning Dance to Latin and International music while toning and training muscles. Friday: 1:00-1:45 pm FREE Blood pressure screenings Every Monday morning* a nurse from Greenwich Hospital is in residence to take your blood pressure. Monday: 9:00-11:00 am (*except national holidays) We also offer a Blood Pressure Self-Monitoring Program Please see p. 35 for details. 39 Register online unless otherwise indicated - Sign upaatwww.ryeymca.org - Click on "Register For Classes"