Health & Fitness

PROGRAMS AND SERVICES
Click on a program to read more about it.

Check out our Women & Youth Fitness Center.

Our Women & Youth Fitness Center is designed for women of all
ages, children between the ages of 10 and 16, and active older
adults. The Hoist Circuit equipment is a fun and innovative nine-piece
line of strength training equipment that is effective and safe. Hoist
Circuit program significantly reduces the potential for damage or
injury while developing muscles, joints and bones. This room will
only be open during designated periods. Check with the member
services desk for a schedule.

HEALTH & FITNESS

The Licking County Family YMCA Health & Fitness Center believes
that physical activity is a key component of good health. It can help
prevent disease and enhance the quality of life: mentally, emotionally,
and physically. Yet according to the 1996 Surgeon General's report
on physical activity and health, 6 in 10 Americans are not regularly
physically active. (Regular physical activity means 30 consecutive
minutes of moderately intense activity on most days of the week.)

Wellness is a process of adapting patterns of behavior that lead
toward health, heightened life satisfaction, and the integration of
social, mental, emotional, spiritual, and physical health. The Licking
County Family YMCA Health & Fitness Center hopes to provide our
members the opportunity to meet all of these goals. Our center
offers a variety of programs, and a diverse selection of exercise
equipment to meet those needs. Health & Fitness Center staff is
available to assist you with questions or concerns and supervise
the Fitness Center throughout the day. Health & Fitness Center
staff can spot you, discuss exercise topics or programs, and assist
you with any equipment.

Only full members 16 or older may use Health & Fitness Center.

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Fitness Center Orientations

Fitness Center orientations are required prior to using our Health
and Fitness Center. This orientation provides instruction on the
proper use of equipment and exercise techniques. Orientations
are also a great time to ask any exercise-related questions.
Orientations may be scheduled by calling 740-345-9622 or by
checking with a Health & Fitness staff or Member Services staff.

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Fitness Assessments and Personalized Exercise Programs

This program involves two sessions: body composition, aerobic
endurance, muscular endurance, muscular strength, and flexibility.
During the first session, individual goals, medical history, and current
exercise program are discussed as well as comprehensive fitness
testing. This discussion allows fitness center staff to develop a
program designed specifically to meet your goals, interests, fitness
level, and medical history. In the second session, YMCA staff review
the assessment results and provide a personalized exercise program.
These sessions are designed for people currently exercising and
familiar with an exercise program. Free to full members. To schedule
a fitness assessment, call the Health & Fitness Coordinator Constance
Wedemeyer @ 345-9622.

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Adult Fitness Class Descriptions

You must be 14 years old or older to participate. Adult Fitness Classes
are free for full members. Classes are listed alphabetically below:

Ballroom Dancing

An energetic cardiovascular adult sport. Participants learn how to do
the Fox Trot, Cha Cha, Rumba, Waltz, Tango and Swing. This course
can lead to competition dancing. It also builds communication skills
between partners. Female participants need low-heeled non-scuffing
shoes and male participants can wear tennis shoes. You do not have
to bring a partner to attend the class. Maximum per class is 20 adults.
Fee: $20

Circuit Interval

This class is a fun way to achieve an intense aerobic and anaerobic
workout using weights, balls, tubing, body bars, cones, and benches.
You will feel right at home with the instructor.

Group Cycling

All you have to do is pedal. Each cycling class brings a different
aerobic or anaerobic workout. We have endurance, strength,
interval, and competitive cycling rides. Please bring a water bottle,
Biking shorts, gloves, and gel seat covers are welcome. All instructors
are certified in cycling. Heart-rate monitors are on sale in our health
and fitness department. Class is located in the cycling room.

Heart Rate

Endurance Ride: 65%-75% entire ride

Strength Ride: 75%-85% with hard resistance

Interval Ride: 65%-90% bringing your heart rate up then back to
65% then repeating

Competitive Ride: 80%-90% entire ride

Kickboxing

This program sculpts your upper body with jabs and lower body with
a variety of kicks. This class is for people who love a good
cardiovascular workout. Kickboxing may also incorporate boxing
gloves from time to time.

Low Impact Aerobics

This class is a great way to start to exercise and/or for a low impact
workout. Set to music, this uplifting workout helps build your aerobic
base, strengthen your heart and burn calories. The instructor will
keep you coming back.

Pilates

Pilates is a unique exercise system that gives rapid, yet lasting
results: a leaner sculpted body, increased abdominal and lower
back strength, and improved posture.

Pilates Performer

Get the amazing, body-strengthening benefits of pilates plus an
excellent cardio workout with this advanced machine. Unlike most
pilates machines, this machine features a removable rebounder
for effective aerobic exercise. You can also use the machine for
the full complement of traditional pilates exercises, known for
developing a strong, flexible and lean body. This class is located
in the Women & Youth Fitness Center.

Pilates & Yoga

The first 30 minutes of this class is pilates and the second 30
minutes is yoga. This class is designed to provide you with the
best of two worlds in a shorter period of time.

Silver Sneakers®

This program is designed to provide a fun and challenging way
for you to continue the lifelong journey of holistic health. The program
is easily personalized to address multiple fitness levels and differences
in health needs. A variety of equipment and techniques will be used
in this program. Chairs will be used for some of the exercises and will
be available to you as necessary to work toward improved strength
and endurance. If you use a wheelchair, you will find this program
adaptable to your specific needs.

Step

Step aerobics provides an outstanding cardiovascular workout.
You can tailor the intensity of the workout to your fitness level by
adding or subtracting risers from underneath your bench, or using
arm movements. Great teachers, choreography, and motivating
music help to make this class a success.

Step Interval

This class is similar to a step class except it involves increasing the
heart rate to an anaerobic level in intervals, using various pieces
of equipment or high intensity exercises.

Teenagers Only
For teens 13-19 years

This course is a fun, music driven workout for teens. Instructors
have the choice of kickboxing, aerobics, pilates or tone & strengthen.
Registration is required, but the class is free to full members.

Tone & Strengthen

This class offers 30 minutes of strength resistance training for your
body using balls, benches, mats, heavy weights, and tubing. Never
the same routine twice. Everyone welcome.

Yoga

Yoga integrates the mind and body to create a sense of well-being.
You will learn to focus the mind and breathing while increasing your
flexibility, strength, and endurance with poses.

Zumba

Zumba is the newest, hottest and most fun workout routine. Zumba
features aerobic interval training with a combination of fast and slow
rhythms that tone and sculpt the body. Zumba utilizes the principles
of fitness interval training and resistance training to maximize your
calorie burn and total body toning. It is a mixture of body sculpting
movements with easy to follow dance steps.

All instructors have the ability to teach all fitness levels in all classes.
If you have certain restrictions or need additional information on
choosing an adult fitness class that is right for you, please contact
the Health & Fitness Coordinator Constance Wedemeyer @ 345-9622.

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Teen Strength Training Program

Teen Strength Training is a 7-week program designed to educate
youth 12 to 16 years old on proper strength training principles and
techniques. The program helps teens learn how to perform free
weight exercises correctly and design their own fitness program.
Each session also begins with education on an exercise-related topic
(nutrition, supplements, basic anatomy, etc.) and an opportunity for
teens to ask questions. At the conclusion of the program, teens are
eligible to take more advanced classes on topics such as sport-specific
training and plyometrics. Classes are free for full members.

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Strength Training for Women
beginning to intermediate

Strength Training for Women is a program designed to ease
women back into an exercise program through circuit and free
weight exercises in a group setting. Class is located in the Women
& Youth Fitness Center on the second floor. Registration is required
with a limit of 12 participants.

advanced

Strength Training for Women- advanced is a program designed
to provide a forum for women to learn to perform circuit and free
weight exercises in a group setting. Classes meet three times per
week to target exercises for specific muscle groups. Information is
also provided on basic nutrition, lifting techniques, and other
health-related topics. Classes are available and free to full members
only. Class is located in the Health & Fitness Center. Members must
be tested by our Wellness Center staff to move into this level.
Registration is necessary.

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Active Older Adult Strength Training

The Active Older Adult Strength Training program is designed to
provide information and lifting techniques for the older adult.
Classes meet twice a week to discuss different age-related health
topics as well as to dispel the myths of strength training for older
adults. The class consists of lectures and exercises performed in
the fitness center. Classes are free to full members 55 years and older.

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Blood Pressure Screening/Body Composition Testing

YMCA members may have blood pressures taken or body composition
tests throughout the day provided staff members are available.

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Fitness Testing for People with Arthritis

Fitness testing for people with arthritis requires taking a resting
heart rate, blood pressure, written functional assessment, and
body fat (optional). Active tests involve three flexibility tests, walk
assessment, and balance assessment. Individuals with arthritis may
participate individually or in groups of up to four individuals. The
program is free for individuals involved with YMCA Warm Water
Arthritis classes. Appointments may be scheduled through the
Member Service Desk or by calling 345-9622.

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Weight Loss Challenge

The purpose of the YMCA Weight Loss Challenge program is to
help those individuals who are overweight and need assistance
with their weight loss achieve success. This program helps you
adopt behavioral changes to help you better meet your weight
loss goals. The course combines education and exercise classes
teaching proper techniques to help you learn how to exercise more
effectively. There is a point system to determine the winner. The
individual who accumulates the most points at the end of the
challenge is the winner. Registration in required. Cost of program. $20

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Health & Fitness Certifications and Continuing Education

Principles of Health & Fitness

This basic-level course provides practical and theoretical information
for instructors of all YMCA health and fitness programs. Included in
this program is information on leadership, basic exercise physiology,
healthy lifestyles, and safety guidelines as well as the YMCA missions,
philosophy, and the national program training system. It is a prerequisite
for all other YMCA health and fitness certification courses.

Core Muscle Training

This course focuses on the functional anatomy of the core muscles
(abdomen, back) of the body and how they relate to posture,
movement, and injury prevention. Included is information on exercise
selection for implementing and designing abdominal and body toning
classes, and the muscle strengthening component of group exercise
classes. Includes practical sessions.

Rubber Resistance – Upper Body

This YMCA continuing education course was developed in
collaboration with SPRI Educational Services. It provides training
for exercise instructors in the practical application of strength
training techniques using a variety of upper body rubber resistance
exercise tools. The course includes program theory and guidelines,
practical sessions utilizing a number of hands-on resistance training
techniques, and program development information.

Rubber Resistance – Lower Body

This YMCA continuing education course was developed in
collaboration with SPRI Educational Services. It provides training
for exercise instructors in the practical application of strength training
techniques using a variety of lower body rubber resistance exercise
tools. The course includes program theory and guidelines, practical
sessions utilizing a number of hands-on resistance training techniques,
and program development information.

Yoga Ball

This YMCA continuing education course was developed in
collaboration with SPRI Educational Services. It provides practical
information and techniques for teaching yoga postures and poses
using stability balls. These movements help develop posture,
balance, strength, and flexibility. The training includes program
theory and guidelines, practical sessions of hands-on technique
work, and program development information.

Xerball

This YMCA continuing education course was developed in
collaboration with SPRI Educational Services to provide training
for exercise instructors and personal trainers in the practical
application of strength training techniques using a weighted
medicine ball. The training includes program theory and guidelines,
practical sessions of hands-on technique work, and program
development information.

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