fitnessguide by adnan-el3amry


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                   CLASS LEVELS
                   GROUP FITNESS
                   GROUP STRENGTH
                   PERSONAL FITNESS
                   PRICING INFORMATION
                   CONTACT INFORMATION
table of contents
   GROUP FITNESS                   2
   Group Fitness General Info
   FITPASS Information
   Class Descriptions                                            energize
                                                       For participants who are new to classes in a group
   GROUP STRENGTH                  8                   setting, are just starting an exercise program or would
   Group Strength General Info                         like to stick to the fitness basics. These classes focus on
   Class Descriptions                                  technique and intensity with emphasis on proper form.

   PERSONAL FITNESS                12

                                        CLASS LEVELS
                                                       For everyone from the beginner to the highly
   Personal Fitness General Info                       experienced exerciser. The emphasis is on providing
   Personal Fitness Options                            a fun and effective workout for all fitness levels. The
                                                       instructor incorporates basic to intermediate techniques
   FITNESS INFORMATION             16                  with a focus on proper form and offers more challenging
   Pricing Information                                 options for experienced participants.
   Contact Information
                                                       For participants who are ready to bring the level of tech-
                                                       niques and intensity to an individualized intensity range,
                                                       while still emphasizing proper form. These classes are
                                                       best suited for individuals who enjoy physical activity on
                                                       a regular basis and possess group fitness experience.

                                                       For consistently active individuals who are thoroughly
                                                       familiar with group fitness classes. Participants are
                                                       expected to know the proper form and technique and
                                                       understand how to reach and maintain their own inten-
                                                       sity range. The instructor will emphasize advanced-level
                                                       techniques and intensity that will challenge even the
                                                       most experienced participant.

    groupfitness                                                                 All group fitness instructors are CPR/AED and First Aid certified
                                                                                 and have completed an extensive training program prior to instruction.

                                                                  GENERAL INFO
                                                                                 All classes include an abdominal and lower back strengthening
                                                                                 segment, with the exception of express classes.

                                                                                 Classes are held on a first come, first serve basis.

                                                                                 All classes are 60 minutes, unless otherwise noted.

                                                                                 Always consult a physician prior to starting any exercise program.
       The FITPASS is an unlimited semester pass that
       includes all cardio, strength, spin, specialty and mind-
       body classes. The FITPASS is not valid for Recreational
       Sports water aerobic classes.

       Passes are non-refundable after the first week of
       classes, non-transferable and are only valid for
       one semester.

       Participants may purchase a FITPASS at either the
       Member Service Office in the University Recreation
       Center or at the front desk of the St. Paul Gymna-
       sium. See page 16 for pricing details.

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              CARDIO CLASSES                                                                                                                                                   SPECIALTY CLASSES
                                                                                                                                                                                                                     Specialty classes offer fun and unique fitness
                                                                                                                                                                                                                     opportunities that will add variety to any routine.

                                                                                                          Boxing: Boxing is a non-contact workout that includes both         Cardio Dance: This aerobics-based class focuses on improv-
                                                                                                          cardio and strength training routines in an energizing envi-       ing cardiovascular endurance, flexibility, body control and self-
                                                                                                          ronment. It incorporates kicks, jabs, hooks and uppercuts to       esteem with a dance-style workout.
                                                                                                          improve overall agility and power.                                           everyone
                                                                                                                                                                             GOTB—Get on the Ball: This class is done completely on
                                                                                                          Cardio Lite: This 35-minute basic cardio class provides a          or with a Bosu® balance trainer. A variety of strength training
           Cardio classes incorporate a wide range of exercises at varying intensity levels designed to
    condition participants, help achieve personal fitness goals and develop a sense of body awareness

                                                                                                          quick and revitalizing cardiovascular workout. The choreog-        equipment will be added to help target important stabilizing
                                                                                                          raphy and intensity are held at a light level to maintain energy   muscles. GOTB will improve balance, core strength and coor-
                                                                                                          and exhilaration throughout the entire workout. (35 MIN)           dination while providing upper, lower and core body condi-
                                                                                                                    energize                                                 tioning for maximum results.
                                                                                                          Complete Conditioning: Complete Conditioning
                                                                                                          incorporates a variety of athletic drills with a focus on cardio
                                                                                                          endurance, power, agility and strength. This unique class is
                                                                                                          held outside, but will transition inside to the North Gym for
                                                                                                          the same intense workout when necessary.                             STRENGTH CLASSES
                                                                                                                    exceed                                                                                            Strength classes offer the opportunity to sculpt
                                                                                                                                                                                                                      and define every major muscle group. The goal
                                                                                                          CSI—Cardio Strength Interval: This all-level class is a                                                     of these classes is to improve both muscular
                                                                                                          toning and cardio workout in one, with an emphasis on                                                       strength and endurance.
                                                                                                          intensity options and modifications for optimal results. CSI is
                                                                                                          a combination class created from a physiological perspective       Butts–N–Guts: Butts-N-Guts trains and tightens all regions
                                                                                                          consisting of intense four-minute intervals of cardio on the       of the lower body and core. This concentrated 45-minute toning
                                                                                                          floor or step, followed by one-minute strength segments.           class focuses on the abs, glutes, legs and lower back using light
                                                                                                                    everyone                                                 weights and body resistance. (45 MIN)
                                                                                                          Morning Energize: Morning Energize will help partici-
                                                                                                          pants start the day with a dose of energy. This 45-minute cardio   Complete Core: This all-level class increases core body
                                                                                                          class is a combination of choreographed movements and light        strength and endurance. Abdominal and lower back exercises
                                                                                                          resistance training that will get hearts pumping. (45 MIN)         improve functional movement, balance and coordination. (30 MIN)
                                                                                                                    energize                                                           everyone

                                                                                                          Step Challenge: This class will push even the most                 Muscle 101: Muscle 101 develops proper form and technique
                                                                                                          experienced steppers through complex choreography.                 through functional strength training. It is an instructional
                                                                                                          This high intensity class moves beyond the basic step routines     class that focuses on identifying the ideal strength training
                                                                                                          to include half-hop turns, direction changes, around the world     levels for all participants and ensures that movements are
                                                                                                          and other challenging moves.                                       performed correctly.
                                                                                                                    exceed                                                             energize

                                                                                                          Sweatshop Express: Sweatshop Express is an exhilarating            TNT—Tone–N–Tighten: Tone-N-Tighten develops every
                                                                                                          cardio class that includes choreographed routines and move-        major muscle group in an efficiently paced, hour-long workout.
                                                                                                          ments both on and off the step. This class provides different      This is a total body strengthening and toning class that uses a
                                                                                                          amounts of intensity to satisfy all fitness levels. (45 MIN)       variety of resistance options.
                                                                                                                    everyone                                                           exceed
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                                                                                               MIND-BODY CLASSES
                                      Spin classes offer high energy stationary
                                      bike workouts that enhance cardiovas-
                                      cular endurance and muscular strength.
                                      Participants select personal intensity levels
                                      during the workout through body position
                                      and bike tension.

              Heat: This advanced class combines spinning with plyo-
              metric interval training off the bike. It is a total-body workout

                                                                                      Mind-Body classes are a great way to unite the mind and the body through activity and
                                                                                           relaxation. Classes combine breathing and stretching with basic fitness principles
              that consists of a 60-minute cardio segment followed by
              core strengthening. (75 MIN)
                                                                                                                                                                                FitYoga: FitYoga combines poses and stretches
              High Gear: High Gear is a 75-minute cardio challenge that                                                                                                         with basic fitness principles to challenge fit-
              attempts to push participants the extra mile and finishes with core                                                                                               ness enthusiasts. Participants will increase their
              body strengthening. Prior spin experience is recommended. (75 MIN)                                                                                                heart rate, break a sweat, challenge and tone their
                        exceed                                                                                                                                                  muscles and experience relaxation.
              Spin 101: This introductory class provides detailed information
              on bike set-up, pace, proper cadence and tension, and other key                                                                                                   Gentle Yoga: This class is a gentle form of yoga
              concepts to help participants get the best out of a spin class.                                                                                                   that integrates posture, breathing, relaxation and
              Spin 101 is held the first six weeks of the semester. (30 MIN)                                                                                                    meditation to harmonize mind, body and spirit.
                        energize                                                                                                                                                          everyone

              Spin: Spin is the original all-level spin class that features a                                                                                                   Kundalini Yoga: Kundalini Yoga is a tradi-
              45-minute cardio ride, including a warm-up and cool-down,                                                                                                         tional style yoga that offers a unique combina-
              followed by core body strengthening and stretching.                                                                                                               tion of meditation and breathing. The techniques
                        everyone                                                                                                                                                introduced in this class will clear the mind, build
                                                                                                                                                                                energy and endurance and challenge participants.
              Spin Express: This 45-minute all-level class includes warm-up,                                                                                                              everyone
              cardio, cool-down and stretching. Spin Express is designed to be
              an efficient workout similar to the original Spin class. (45 MIN)                                                                                                 Pilates: This class offers the opportunity to

                        everyone                                                                                                                                                strengthen abdominals and lengthen the upper
                                                                                                                                                                                and lower body. Pilates will refresh any routine
              Spin–Yoga Fusion: Spin-Yoga is an original all-level spin class                                                                                                   and re-energize the body while enhancing
              that features a 45-minute cardio ride followed by a basic yoga                                                                                                    strength and flexibility.
              segment. Yoga experience is not required.                                                                                                                                   everyone
                                                                                                                                                                                Yoga Flow: Yoga Flow participants will experi-
              The Ride: This class simulates an outdoor ride and increases                                                                                                      ence a physical journey of flowing movements and
              cardiovascular capacity by combining endurance, interval train-                                                                                                   controlled breathing while holding routine postures.
              ing and cadence control. The Ride will help build and maintain                                                                                                    This class will relieve stress and bring peace to the
              endurance year-round, especially during the off-season.                                                                                                           heart, mind and body through movement.
                        everyone                                                                                                                                                          exceed
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                     All group strength instructors are certified personal
                     trainers, CPR/AED and First Aid certified and have
                     completed an extensive training program prior
                     to instruction.

                     Personal trainers are certified through the most
                     credible national fitness organizations including the
                     American Council on Exercise (ACE), American
                     College of Sports Medicine (ACSM), National
                     Strength & Conditioning Association (NSCA) and

                     National Academy of Sports Medicine (NASM).

                     All classes include upper and lower body strength
                     training, and conclude with abdominal and lower
                     back strengthening segments.

                     Always consult a physician prior to starting any
                     exercise program.

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                                Studio Strength classes are designed specifically for the beginner and inter-
                                mediate participant. The sessions meet twice a week for the duration of the
                                program and take place in a separate and private training room containing
                                selectorized equipment, free weights, and mirrored walls. Studio Strength
                                programs have limited class sizes for the purpose of providing individual atten-
                                tion to participants which allows for proper instruction of form and technique.

                                                BSTW—Beginning Strength Training For Women:
                                                This progressive eight-week program teaches women basic
                                                strength training concepts through education and hands-on
                                                experiences, creating long-term healthy habits. Participants
                                                will meet in small groups to exercise and become more com-           HIGH INTENSITY TRAINING (HIT) ZONE PROGRAMS
                                                fortable with strength training equipment. This program
                                                includes a pre- and post-assessment.                                                 HIT Zone classes are designed specifically for the intermediate or advanced
                                                                                                                                     participant, and run for six weeks, meeting twice a week for a total of 12
                                                                                                                                     workouts. The higher intensity of these classes takes fitness to a whole new
                                                                                                                                     level. They feature FreeMotion® cables as a foundation for sport-specific
                                                SAFE—Strength and Fitness Essentials: This six-week                                  strength workouts and include additional equipment and accessories for
                                                strength program focuses on basic strength training concepts                         training agility, speed and balance.
                                                and how to incorporate them into an effective exercise program.
                                                Participants will learn how to perform strength training
                                                exercises with appropriate form, how to modify an exercise         Circuit: The Circuit program offers a balance between mus-
                                                program to suit individual goals and how to progress through       cular strength and endurance, incorporating other skills such
                                                time to prevent plateaus. This program includes a pre-             as balance, agility and power. Classes introduce participants to
                                                and post-assessment.                                               FreeMotion® cable columns that are perfectly suited for both
                                                          everyone                                                 challenging and functional exercise. This program includes a
                                                                                                                   pre- and post-assessment.
                                                Group Strength Express: Perfect for busy schedules.                         exceed
                                                This six-week program has all the elements of a balanced exer-

                                                cise plan. Elevate your heart rate, strength train and alternate   Performance Training: The Performance Training pro-
                                                with core strength exercises in just 30 minutes per day.           gram pushes the recreational athlete to the next level by com-
                                                          everyone                                                 bining higher intensity strength training on FreeMotion® cable
                                                                                                                   columns with speed, power, agility and sport-specific drills.
                                                                                                                   Participants progress through class to add plyometric train-
                                                                                                                   ing, explosive power and advanced core training. This program
                                                                                                                   includes a pre- and post-assessment.

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     personalfitness                  All fitness specialists and personal trainers are CPR/AED and
                                      First Aid certified and have completed an extensive training
                                      program prior to instruction.

                       GENERAL INFO
                                      Personal trainers are certified through the most credible national
                                      fitness organizations including the American Council on Exercise
                                      (ACE), American College of Sports Medicine (ACSM), National
                                      Strength & Conditioning Association (NSCA) and National
                                      Academy of Sports Medicine (NASM).

                                      Always consult a physician prior to starting any exercise program.

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                                                                                        Personal Fitness programs are designed for individuals looking for a more in-
                                                                                        depth fitness experience. These sessions provide one-on-one interaction with a
                                                                                        certified personal trainer who will guide the establishment of fitness goals and
                                                                                        make recommendations for further improvement. Upon completion of a pro-
                                                                                        gram, participants will be able to independently apply the knowledge and skills
               Equipment Orientation: Tours of the fitness activity areas               learned during classes.
               are provided to familiarize participants with cardiovascular and
               strength equipment in our facility. The tour is a great opportunity to
               ask questions and find out more information about the fitness pro-
               gram and services. To set up an equipment orientation appointment,
               email or visit the front desk at the University
               Recreation Center or St. Paul Gym.

               Body Composition Assessment: The relationship between
               fat mass and fat-free mass is assessed and expressed as a percentage,             Exercise Program Design: This service includes a fitness
               then compared to the participant’s peers based on national stan-                  assessment and an exercise program designed for a participant
               dards. Methods used include the skinfold caliper and bioelectrical                based on individual health and fitness goals. A personal trainer
               impedance using the Tanita® scale.                                                will explain and demonstrate proper form and technique and
                                                                                                 suggest options to prevent plateaus when exercising regularly.
               Metabolic Testing: The Cardio Coach® metabolic unit is used                       This two-part appointment lasts a total of 2.25 hours.
               to measure cardiovascular endurance by identifying anaerobic
               threshold. Results are then used to determine appropriate intensity               Personal Training: A personal trainer will work with the
               and training zones.                                                               participant to execute a comprehensive fitness assessment to
                                                                                                 determine current fitness levels and design an individualized
               Fitness Assessment: Current fitness levels are determined by                      program incorporating personal health and fitness goals. In
               testing the five components of fitness: cardiovascular endurance,                 addition to demonstrating proper form and technique, personal
               body composition, muscular endurance, muscular strength and                       trainers will also track client progress and provide educational
               flexibility. Results obtained will be used to compare participants                tools to increase one’s exercise adherence. Participants have the
               to their peers based on the American College of Sports Medicine’s                 option of choosing the number of sessions in which to enroll.
               (ACSM) norms. This two-part appointment lasts a total of 1.5 hours.               See page 17 for session options.

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                                                                                                                                                                         FEE STRUCTURE
                                                                                                                                                         MEMBER                   NON–MEMBER
                                                                                                      equipment orientation                                free                        free
                                                         For additional information regarding
                                                         pricing, please contact the appropriate      body composition assessment                          $5                          $10
                                                         fitness office listed on page 17.
                                                                                                      metabolic testing      with Cardio Coach®            $39                         $59
                                                                                                      fitness assessment*                                  $25                         $50
                                                                                                      exercise program design                              $50                         $100
                                                                                                      personal training*
                                                                           FEE STRUCTURE                2 sessions                                         $70                         $95

                                                 MEMBER                          NON–MEMBER             4 sessions                                         $130                        $175
                                                                                                        8 sessions                                         $240                        $320
     daily pass                                     $5                                 $8
                                                                                                        12 sessions                                        $325                        $420
     semester FitPass*                              $55                                $80
                                                                                                        18 sessions                                        $430                        $540
     *FitPasses are discounted halfway through the fall and spring semesters (summer semester
     excluded). At almost 50% off, this deal can’t be beat!                                           *When enrolled in Fitness Assessment and Personal Training sessions, metabolic testing upgrades
                                                                                                      are available at an additional cost of $29 ($49 non-members).

                                                                                                      CONTACT INFORMATION
                                                                           FEE STRUCTURE
                                                                   MEMBER              NON–MEMBER

                                                                                                                     groupfitness           612-626-9241
     SAFE, Circuit, & Performance Training*                          $109                    $149
       (6 week class)
                                                                                                                     groupstrength          612-626-3407
     Beginning Strength Training for Women*                          $139                    $179
       (8 week class)
                                                                                                                     personalfitness        612-624-4544
     Group Strength Express                                          $55                     $75
       (6 week class)
                                                                                                                 visit us online at
     *Cost includes an initial assessment, individual exercise program, all training sessions and a
     pre- and post-class assessment.

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