Cranston YMCA Health & Well- Being

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1 FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY Cranston YMCA Health & Well- Being Fitness Center The Cranston YMCA Fitness Center strives to promote a positive and exciting experience for all members. A variety of equipment is available ranging from free weights to a mixture of cardio equipment. Our Staff is trained and qualified to assist any member in learning about equipment and tips with exercise to help reach fitness goals. It is strongly advised that members seek medical clearance from a doctor before beginning a new exercise program. Fitness Center and Group Exercise Policies - Sign up in the fitness center for an orientation - Please consult your physician before beginning an exercise program. - Please wear appropriate workout clothing: No jeans, jean shorts, working boots, sandals or open toed footwear are allowed. - Children under the age of 11 are not allowed in group exercise classes, children must be accompanied by a legal guardian in order to attend a group exercise class. - Children 9-15 years of age must be accompanied by a legal guardian in order to be in the fitness center. - You must be 9+ years old and take a fitness center orientation to use fitness cardio equipment, 11yrs old to use strength circuit and at least 15 years old to use free weights. No exceptions! - Please use the Life Fitness Circuit the way you were orientated. - Please do not drop free weights. - Use of cell phones is only allowed in the lobby area or in group exercise classes. - Abuse of equipment, inappropriate language or actions could result in termination of membership Spin and Cycle Rules Because of the high demand for cycling classes, failure to arrive before class starts may result in forfeiture of your bike. If you have reserved a bike and are running late please call so we may hold your bike. Sign ups for the class can only be made one day in advance through the front desk, if you cannot keep your reserved spot please call and cancel your reservation so someone else may enjoy the class. Children years of age are allowed to attend a spin class with the instructors permission and as long as they are in the class with a legal guardian. Class Levels Health Seeker If you re just getting started or trying to get back on track, these classes are for you. Instructors will be sure to provide personalized help when needed. Health Seeker (Level 2) Classes that are listed offer a variety of ways to get toned and in shape. Classes may be strength and toning or predominantly conditioning, but may contain both. Health Seeker (Level 3) For those looking for additional challenges in their exercise routine. Classes move at a fast and intense pace!

2 Group Exercise Cardio Classes Aero Dance A light cardio experience. Choreographed dance moves combined with music will make you feel like you are dancing in the air. Instructors will teach you how to move with grace for a relaxing low impact workout. Cardio Combine great music with high energy aerobic exercise to create a total body workout that will leave you feeling energized and ready move. Some free weights and bands may be used and abdominal exercises will be incorporated into the workout. Cycle Fit A Dynamic, stationary, group cycling experience led by a specialized trainer. For beginners or seasoned athletes Cycle Fit Classes will help strengthen and tone both body and mind. Beginners should arrive 5 min early to get fitted to their bike. Power Ride Cycling (Level 2 & 3) Group cycling experience led by specialized trainers. Power Ride will help improve your speed, agility, and endurance with a variety of routines. Enjoy a variety of music that will help you push through the challenges of the workout. Beginners should arrive at least 5 min early to get fitted to their bike properly. Group Exercise Flexibility Classes Yoga I (Hatha) Hatha Yoga is based on the concept of opposing energies hot and cold (Ha meaning sun and Tha meaning moon). This class combines a variety of beginning meditative postures that will help ease your mind and relieve stress. Hatha yoga is a great beginning class that will prepare you for higher level classes. Pilates (Level 1 & 2) Focus s on moving the body as a whole using the core to work in conjunction with neighboring muscles to complete exercises. Using a pilates mat with added Thera bands and exercise balls will further challenge the body for a great core workout. Yoga II (Ashtanga) (Level 3) Ashtanga yoga means eight limed yoga and incorporates eight main postures that are believed to cleanse the mind and body as well as give an individual strength. These postures focus on breathing and improve circulation leaving the body feeling relaxed and stress free.

3 Group Exercise Toning Classes Tone & Moan This ½ hour power packed class works every muscle group with weighted body bars, dumbbells and tubing, motivational music and excellent instructor! Crunch Time This high intensity class will push you to the limit. A great abdominal, oblique and lower back workout that will strengthen your core and promote good posture. Group Exercise Cardio & Toning Classes Cardio Core (Level 2) Get a great upbeat cardio workout that combines core exercises for a total body workout. The use of weighted bars and resistant bands may be included to enhance your fitness routine! Boot Camp (Level 2 & 3) Get back to basics with this exciting and intense class. No-nonsense military-style workout. Sprints, push-ups, abdominals, basic calisthenics, and weight training. Guaranteed to create rapid, bodychanging results. Step N Strength (Level 2) Get the blood moving and that heart pumping with a variety of upbeat songs! Target those abs, improve your endurance, balance, and overall strength. Rockin with Robin (Level 3) No-nonsense military-style workout. Sprints, push-ups, abdominals, basic calisthenics, and weight training. Guaranteed to create rapid, body-changing results. 20/20/20 (Level 3) 20 minutes of a cardio based workout (could be step/kickboxing), 20 minutes of core strength training and 20 minutes of muscular strength. Come join in on the fun and get in a great workout. Latin Fit (Level 2) Blood pumping music and high energy aerobic exercise. This class combines dance moves with energetic music to help burn calories and increase cardiovascular endurance. The use of weights may be incorporate in the routine.

4 Active Older Adult Programs (AOA) Silver Sneakers MS ROM This class is mainly for our Active Older Adult members and is designed to help members function in their activities of daily living. MS ROM focuses on increasing muscular strength and range of motion throughout the body. A trained instructor will be there every step of the way, guiding you as well as helping you to modify exercises and achieve your goals. Silver Sneakers Yoga Stretch This class is mainly for our Active Older Adult members and is designed to help members function in their activities of daily living. Yoga Stretch focuses on modified yoga techniques to increase flexibility, reduce muscle soreness, and improving circulation and balance. A trained instructor will be there every step of the way, guiding you as well as helping you to modify exercises and achieve your goals. Zumba Gold This class is mainly for our Active Older Adult members and is designed to help members function in their activities of daily living. A class designed around Latin and international music. This high energy class will get your body moving to the music and heart pumping! AOA Core AOA Core is designed to modify tradition core exercises to better suite Active Older Adults. A trained instructor will be there every step of the way, guiding you as well as helping you to modify exercises and achieve your goals. Specialty Programs MMA Defense (Level 2) WOW (Women on Weights) Zumba (Level 2 ) Mixed Marshal Arts Defense Class. Taught by Emile Fann, AFAA Certified Trainer, 3rd Degree Black Belt and Boxing Trainer. With a combination of boxing techniques, marshal arts and cross training. Women on Weights teaches participants how to properly use the free weight equipment in our Wellness Center. This progressive class focuses on form, technique and designing a unique program to fit your needs. Women on Weights is appropriate for all fitness levels! A group exercise class designed around Latin and international music. This high energy class will get your body moving to the music and heart pumping!

5 Specialty Programs LIVESTRONG Fitness Evaluations Body Composition Testing Personal/Buddy/Small Group/ Express Training Kettle Bell Training This is a 12-week exercise program for adult cancer survivors (men and women) who have recently become de-conditioned or chronically fatigued from their disease and/or treatment. The program meets twice a week for 75 minutes and consists of strength training and cardio conditioning, with a relaxation/stretching segment at the end of each class. This service is conducted by a Health and Wellness Coach or Personal Trainer. It will encompass a complete evaluation including resting heart rate, blood pressure, body composition, and flexibility. You will walk away with a complete report with the results and with recommendations. This service is conducted by a Health and Wellness Coach or Personal Trainer. The reports produced by the test will give the client an accurate measurement of percent body fat and lean body mass, as well as make recommendations for review weight, recommended body fat levels, exercise and nutrition. NOTE: Testing protocol: Avoid heavy exercise six hours before the test. Fast 4 hours prior to test. You should have an empty bladder just before the test. Notify technician of diuretic medication use. Work with a Certified YMCA Personal Training Instructor to develop an exercise program to meet your individual needs. Land workouts take place in the Fitness Center and Free-Weight area. Trainings will be arranged around your schedule. Registration is ongoing by appointment. A kettle bell is a traditional cast iron weight that resembles a cannonball with a handle. A kettle bell workout can produce particularly impressive results in the legs, hips, and shoulders. and help you use your body as a unit instead of individual parts for a complete work out. 2-PERSON MINIMUM-BY APPOINTMENT ONLY Life Fitness Strength Circuit AOA Circuit Family Fitness Circuit During the Hours of 10:30 am-1:30 pm Monday through Friday the Life Fitness circuit will be available for our active older adults to come in and complete a workout During the Hours of 2:30 pm - 4:30 pm Monday through Friday the Life Fitness circuit will be available for families to come in and complete a workout with their kids (Age 11 and up).

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