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Reaching beyond the traditional roles that you've come to expect, the YMCA of Greater Louisville is generating renewed excitement in our mission to build strong kids, strong families and strong communities. Mission To put Christian principles into practice through programs that build a healthy spirit, mind and body for all. Promise No one will be turned away due to an inability to pay. 2
The path to a higher fitness level can begin in numerous ways, depending on your present fitness level. 3
Beginner: Have not exercised on a regular basis for at least 6 months. Start Stop: Have tried to exercise on a regular basis off and on during the past year. Exercise Maintainer: Exercises regularly and has for the past 6 months. Regardless of your fitness level, variety is essential in maintaining your enthusiasm and commitment. 4
Beginner-2 to 4 days a week 10 to 30 minutes. Beginner Activities Walking, Stationary bike, Pool walking, Group classes, Yoga/Pilates, Strength training, 30 minute classes, 15 minute classes. Start-stop Activities Walking/running, Cycle class, Swimming, Group classes, Strength training. Exercise Maintainer Activities Group Classes, Strength training including free weights. 5
Cardio-can be done on a daily basis. 30-45 minute sessions. STRENGTH TRAINING-Every other day routine. This allows the muscle to recover for at least 48 hours. Flexibility-Stretching should follow all exercise programs. Studies have shown that flexibility can be increased substantially after the body has been warmed up through activity. 6
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Increases in: Heart Blood supply to heart and muscles Body s use of oxygen Muscular endurance Mood, self esteem, energy Decreases in: Risk of disease Blood pressure Cholesterol level Risk of diabetes Cancer Body fat 8
30/30 30 minutes of cardio and strength Ab & Bun Blast Works core muscle groups Advanced Martial Arts Fitness--Advanced MA Basic Yoga Intro to Yoga Cardio Kick Basic kicking and punching Core Training Core strength and flexibility Cycle - Promote strength and endurance Dance to be Fit Variety dancing 9
Hip Hop Cardio High energy dance Forever Fit I, II Low impact exercise Pilates Core strength and flexibility Power Pump Total body strength class Stability ball Strength exercises with ball Step N Jab Step aerobics with kicks/punches Strength & Tone Light resistant training Tae Kwon Do Fundamentals of TKD 10
Total Step High intensity step aerobics Variety Cardio Dance style classes Walk to be Fit Walking class Woman s Self Defense Basic self defense Yoga Ancient practice to build strength Zumba Latin dance workout Aqua fitness improve overall fitness with water resistance 11
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FREE FITNESS COACH APPOINTMENTS PERSONAL TRAINERS 13
FREE FITNESS TESTING PERSONAL TRAINING THROUGH KICKBOXING 14
YOGA INSTRUCTORS CYCLE INSTRUCTORS 15
TKD INSTRUCTORS SWIM COACHES 16
People who are usually inactive can improve their health and well being by becoming even moderately active on a regular basis. Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity. Physical activity need not be strenuous to achieve health benefits. 17
*Essential for weight loss *Helps lower resting heart rate *Helps lower blood pressure 18
INCREASE MUSCLE MASS: THE AVERAGE PERSON WITH A SENSIBLE TRAINING PROGRAM CAN ADD 3 POUNDS OF LEAN WEIGHT AFTER TWO MONTHS. REDUCE BODY FAT: THE AVERAGE PERSON CAN LOSE 4 POUNDS OF FAT AFTER 3 MONTHS OF STRENGTH TRAINING. INCREASE BONE MINERAL DENSITY: SIGNIFICANT INCREASE IN BMD AFTER FOUR MONTHS OF STRENGTH TRAINING. REDUCE RESTING BLOOD PRESSURE: SIGNIFICANT REDUCTION IN RESTING BLOOD PRESSURE AFTER 2 MONTHS OF STRENGTH TRAINING. 19
BEGINNERS START WITH LARGER MUSCLE GROUPS AND WORK TO SMALLER MUSCLE GROUPS. THE STRENGTH EQUIPMENT IN THE FITNESS AREAS ARE NUMBERED IN THIS MANNER. TRAIN 2-3 TIMES PER WEEK, NON CONSECUTIVE DAYS, 1-3 SETS, 8-12 REPETITIONS PER SET. 20
Adjust seat to allow for 90-degree angle of the knee. Press both feet forward, stopping just short of knee lock. Works-Quadriceps, Hamstrings, Gluteus maximus. Sit on machine with low back touching back support. The bend of the knee should fall at the end of the seat. The rollers should touch just above the ankles. Extend legs. Works Quadriceps 21
Remove barbell from standards and hold above shoulders. Lower barbell slowly to the thickest part of chest and pause. Press barbell to full elbow extension (do not lock) and repeat. Works-Pectoralis major, anterior deltoid, triceps. Align the middle of the chest with the handles. Grasp handles while pushing the movement arm away to full extension (do not lock) Slowly lower the movement arm. Works-Pectoralis major, anterior deltoid, triceps. 22