Advanced Line Dance: Should have mastered Hatha Yoga: A basic learning approach to T’ai Chi Chih Plus: Try a potpourri of different skills of line dance. Emphasis is on learning new identifying specific physical, mental or emotional styles of T’ai Chi, T’ai Chi Chih, and Qigong. routines and dances. Intensity Level: Moderate to needs of an individual by selecting appropriate The student will be given an introduction to these High techniques (body postures, breath techniques, and different practices and focus will rotate each class. meditation, individuals can increase strength, Intensity Level: Low Aerobics: Endurance, continuous movements, flexibility and balance). Minimum Physical combinations, strength training, and flexibility. Requirements: able to get up and down from mat, T’ai Chi Ch’uan: Good place to begin an exercise Minimum Physical Requirements: able to step up and sustain standing postures for a period of time. program. (Forms taught: WuHao & Chen Man and step down continuously and sustain a Intensity Level: Moderate Ω Ch’ing) Intensity Level: Low continuous 20-30 minutes of activity. Intensity Level: Moderate to High Ω Intermediate Line Dance: Should have mastered T’ai Chi Ch’uan Level II: A style of Chinese Vocabulary and Beginner Classes. Intensity Level: exercise based on Chinese martial arts and Basic Rhythms: Preparation for more advanced Moderate to High medicine; involves slow, continuous, circular, levels of Line Dance. Language of basic steps will extending movement to reach a full range of be taught and explained through a "feet on" Intro to 24 Form T’ai Chi: Beginning students motion. Tai Chi relieves stress, improves experience with a detailed walk-through. Upbeat welcome; standard national 24-form of China is circulation, flexibility, and balance while music as we dance the cha cha, waltz, mambo, 2- taught. Work on balance, flexibility, and leg strengthening joints, bones, and muscles. (Forms step, and rumba. Intensity Level: Low to Moderate strength. Intensity Level: Low taught: WuHao & Yang Long Form) Intensity Level: Low to Moderate Beginning Line Dance: Experience and knowledge Introductory to Wellness Classes: Restore your of Line Dance required. Intensity Level: Low to energy and wellness and maintain strength using T’ai Chi for Well Being: Focus is the management Moderate primarily seated and some standing postures. of arthritis using gentle and approved exercises. Intensity Level: Low Ǿ This program is endorsed by the Arthritis Beginning Zumba: Zumba® fuses Latin rhythms Foundation. Emphasis is on basic skills and with easy-to-follow moves to create a one-of-a-kind Line Dancing for Fun: Should be able to execute preparing you for the next level of fitness. Intensity fitness program that will blow you away. Prior basic steps. Intensity Level: Low to Moderate Level: Low dance experience is not necessary. Just wear comfortable clothes and good supportive shoes. Line Dance Vocabulary: Preparation for Tone & Stretch: Conditioning class, emphasizing Intensity Level: Moderate Ǿ Beginning Line Dance. Language of basic steps aerobics, strengthening and stretching, which will will be taught and explained through a "feet on" include standing and mat activities. Minimum Belly Dancing for Women: Tuesday's Class will experience with a detailed walk-through at your Physical Requirements: Able to walk briskly, hop, consist of Bellydance Combos & Choreography. pace. Each basic step will be incorporated into a easily move from standing position to a mat and Classical Egyptian Bellydance moves incorporated dance exercise that is vocally cued with sustain rigorous exercise for 20-30 minutes. into fun combinations and routines. Friday's Class music. Dance technique included, as are basics of Intensity Level: Low to Moderate Ω will focus on Basic Bellydance Technique & Drills. dance types such as waltz, cha cha, rumba, tango, A fun walk-through of basic classical Egyptian style mambo, and two-step. Intensity Level: Low to Total Body: Conditioning class-emphasizing movement. Everyone is welcome. Beginners will Moderate. endurance, strengthening, stretching, and shaping. get a breakdown of the moves; intermediate to Includes standing and mat activities and use of hand advanced dancers get to refine their technique. Meditative Flow: Very relaxing activity; helpful to weights, and resistive tubing. Intensity Level: Come jingle, sparkle, and experience a wonderful individuals seeking relief from physical and mental Moderate Ω low impact aerobic exercise while you are at it. stresses and an energizing lunch hour. Beneficial to Bellydance is also a great stress reliever, and does both body and mind. Intensity Level: Low Ω Yoga: Uses the physical postures, breathing wonders for the memory. Intensity Level: Low to practices, relaxation and meditation to harmonize Moderate. Mobility and Balance: Focus is directed towards body, mind and spirit as well as increase strength, improvement of balance and gentle developmental flexibility and balance. Intensity Level: Low Ω Exercise 1: Designed for an individual who is just movements to enhance mobility of people with beginning to exercise. Emphasis on stamina, Arthritis or joint stiffness. Use of chairs for stability Yoga Pilates: A workout that maximizes internal stretching (range of motion), strength, balance and may be utilized. Emphasis is on basic skills and energy, reduces stress, improves strength, flexibility breathing. Exercises are performed sitting and preparing you for the next level of fitness. Intensity and balance using combinations of Yoga, Tai Chi, standing. This is a good place to start. Intensity Level: Low Ǿ Pilates, and Stretching. Open to men and women of Level: Low Ǿ all ages. Minimum Physical Requirements: must be Pilates Stretch: A cross-training workout that is able to get up and down from mat, and sustain Exercise 2: Exercises are performed standing and different from the others. Emphasis is on stamina, standing postures for short periods of time. sitting. Emphasis on flexibility, strengthening, toning & stretching, which include mat and some Tuesdays will emphasize fusion combining the best balance, and stretching. Also includes rhythmic standing activities. Intensity Level: Low Ω of all and Thursdays will emphasize on Yoga and activities. Intensity Level: Low to Moderate Ǿ Pilates. Intensity Level: Moderate Ω Seated Yoga-pilates: Emphasis is on flexibility, Fit ‘N Strong: Invigorating group exercise class range of motion, strengthening, and balance. LOW INTENSITY: Exercise range: less than 4 utilizing barbells and rhythmic movements. Primarily seated exercises, ending with relaxing mets (not hard or intense); walking less than 3 mph Improve endurance, strength, as well as reshaping activity/meditation. Goal of the class is to maintain (not brisk). Examples: Tai Chi, Yoga, Stretching. your body. Although this is a group exercise, it can and enhance functioning for daily living. RPE = 2-3 be individualized for each participant. Intensity Motor/fitness evaluations are available upon MODERATE INTENSITY: Exercise range: 3-6 Level: Moderate Ω request. Intensity Level: Low mets; walking 3-4 mph; may exercise for ~ 45 minutes; 65-80% maximum heart rate. Examples: Get Fit: Class will incorporate cardio training with Social Dancing: Couple Dance (Basic Steps) Stretch & Tone, Mat Exercise, Senior Workout, low impact aerobics, strength training with hand however partner not required. The first half hour of Low impact Aerobics, Yoga/Pilates. RPE = 4-5 weights and leg weights for toning arms and legs. class focus is on instruction, and the remainder of HIGH INTENSITY: Exercise range: Vigorous >6 Core exercises to strengthen abs and back by class is dancing. mets; exercise substantial for cardio respiratory utilizing floor, chair or standing. Appropriate shoes challenge; 70-85% maximum heart rate. Examples: and clothing recommended. Intensity Level: T’ai Chi Chih: A Western style of movement Aerobics, Total Body, Step Exercise, Jogging, Moderate Ω related to Tai Chi that improves well-being. The Strength Training. RPE = 5-7 class involves slow, continuous, circular, shifting Rate of Perceived Exertion Scale (RPE) 1-10 movement to stimulate inner energy chi flow. Will Ǿ No floor/mat exercise increase balance and flexibility. May be performed Ω Floor/Mat exercises included standing or sitting. Easy to learn. Intensity Level: Low.
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