Aerobics and Exercise Classes
Tabata is a high intensity interval training workout. Tabata was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. The structure of the program is: workout hard for 20 seconds, rest for 10 seconds. Complete 8 rounds. You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete 8 sets, after which you earn a one minute rest! In my Saturday morning class we warm up for about 10 minutes first, complete the Tabata training for 20-30 minutes, finish with abs segment and full body stretch. I have “Tabata boards” posted in front of the room showing each set of exercises and a high and low impact alternative. You will leave feeling exhausted but amazing!
Hatha yoga is generally slow paced and gentle and provides a good introduction to the basic yoga poses. Like Hatha, Vinyasa is a general term that is used to describe breath-synchronized movement. It tends to be more of a vigorous style based on the performance of a series of poses called “Sun Salutations” in which movement is matched to the breath. Vinyasa classes typically start with Sun Salutations to warm up the body for more intense stretching or instruction for individual poses later in the class. Since participants have varied experience with yoga and may be at different fitness level, we combine these two styles to make our class manageable for everyone. Yoga blocks, pillows, blankets, mats and straps are provided in limited supply (if you have your own, please bring them)
CYCLE & SCULPT
No matter what the weather is like outside you can always come and ride with me. The class is perfect for all fitness levels and will allow you to get the workout that you came to get. Cycle will push you through the hard hills and motivate you to go just a little bit faster. Space is limited. Sign-ups begin on Mondays at 6 am for the current week.
High intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise alternating short periods of intense anaerobic exercise with less intense recovery periods. It pushes you to give 100% effort through quick bursts. This type of training gets and keeps your heart rate up and burns more fat in less time.
When participants see a Zumba class in action, they can’t wait to give it a try. Zumba classes feature exotic rhythms set to high energy Latin and international beats. Before participants know it, they are getting fit and their energy levels are soaring! There is no other fitness class like a Zumba Fitness party. It is easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.
This is a barbell class that will sculpt, tone and strengthen your entire body, fast! Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce lean body muscle conditioning. Body Blast is one of the world’s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
MOVE: This fun, dance inspired workout improves cardio fitness with easy to follow moves set to energizing movement.
MUSCLE: This class incorporates athletic exercises that boost overall fitness. Move through muscle conditioning blocks and activity specific drills to improve strength and functional skill.
MIND: The best from yoga and Pilates are combined into a fusion class designed to relax the body and mind. The focus is on core muscles, lower body strength and balance.
Peripheral Heart Action Training is a system that was developed by Dr. Arthur Steinhaus in the 1940’s and brought to the forefront of the muscle world by the 1960’s by legendary body builder and Mr. America/Universe title holder, Bob Gajda. The PHA method was specifically designed to keep blood circulating throughout the whole body during the entire workout. The smaller muscles around the heart are worked first before the larger muscles around the body’s periphery.
PHA is like circuit training, however it differs in its emphasis on not localizing the muscles, but instead increasing heartrate through resistance and movement combined. This is an effective method for making exercise more tolerable by eliminating prolonged burning feelings in the muscles, creating a more compliant exercise program.
Tai Chi involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. It is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion.
Core Max is a low impact, one-hour class that uses a variety of fitness tools to strengthen all the muscles in your core. This class focuses on abdominal strength, balance and stabilization of the core muscles in the body. Light weights, stability balls, sliders, and a mat are used in this class.
A moderate intensity class divided into short segments of cardio combinations and resistance training using weights, resistance tubing and small handheld balls. A low impact, fast paced hour with modifications for all fitness levels.
Cardio Core is an high intensity cardio class incorporating elements of HIIT (high intensity interval training), Tabata, plyometrics(jump training) and cardio step. This program is designed to increase aerobic ability and burn fat while engaging core muscles for maximum strength.
Silver Sneakers focuses on strengthening muscles and increasing range of movement for daily life activities. Participants can use hand-held weights and a Silver Sneakers ball. Often a chair is used for seated exercises or standing support.
This is a traditional weight training class for everyone! It’s a total body workout which focuses mostly on effective basic exercises sequenced in a manner to deliver results (3 sets of 15 reps). This workout is designed to increase lean muscle mass and burn excess body fat while focusing on total body strength and conditioning and pushing yourself further than you thought possible. You will work on sculpting your upper body, trimming down your legs, firming your glutes and speeding up your metabolism for maximum calorie burn.