Adult Fitness Programs Lake Heights Family YMCA 425-644-8417 Winter/Spring 2007 Cardiovascular & Program/Membership Weight Rooms Fees All Fitness participants must be members of the YMCA. HOURS: (Please see Membership Option Form) Monday through Thursday: 6:30 a.m.—8:00 p.m. Friday: 6:30 a.m.—6:30 p.m. Yoga will be back Saturday: at the Lake 9:00 a.m.—3:00 p.m. Heights YMCA soon! The fitness rooms are equipped with stationary bikes (upright & recumbent), Watch for Signs!!! treadmills, stair steppers, ellipticals, free weights, and Paramount Circuit machines for strength training. First time users need to schedule an orientation. Trained staff will assist with CLASS TIME DAY (S) developing an appropriate workout. Hi/Lo 9:00-10:00 am Mon & Wed Aerobics Child watch is available in Room 502 in Step 5:30-6:30 pm Tues & Thurs the orange wing for children under 5 on Aerobics 9:00-10:00 am Saturdays Mondays & Wednesdays from 9am- 10:30am. Cost is $2/child. Call for details. Senior 9:00-10:00 am Tues & Thurs Strength Strength/ 9:00-10:00 am Friday Stability Karate Do 7:00-8:30 pm Tues & Thurs Group Cycling 5:30-6:30pm Mon & Weds 9:00-10:00am Saturdays Cardiovascular & Weight Rooms Hours & Information: Mondays through Thursdays 6:30 am-8:30 pm; Fridays, 6:30am– 6:30pm; and Saturdays, 9:00 am-3:00 pm Try out our cardiovascular room located in the Orange Wing just off the parking lot and our weight room located adjacent to the Main Gym! Open to adult and teen members, the fitness rooms are equipped with 5 treadmills, 2 elliptical machines, 3 recumbent stationary bikes, 2 upright stationary bikes, 1 stair-stepper, 1 rowing machine, Group Cycle bikes, free weights, and Paramount Circuit machines for strength training. FITNESS CLASSES: GROUP CYCLING Mondays & Wednesdays 5:45-6:30pm Saturdays 9:15-10:00am Instructor-led indoor cycling to great music in a fun group atmosphere! Proper bike technique, cardiovascular fitness, endurance, and strength will be improved through various interval trainings and drills. Arrive 10 min- utes early if this is your first class so we can help you get set-up. HI/LO AEROBICS Mondays & Wednesdays, 9:00-10:00am This energetic, low impact class combines structured and free style movements for a fun cardiovascular work- out. Low impact aerobics gives you all the benefits of a great workout, but places less stress on your body. This class is suitable for all ages and includes stretching and strengthening components. STEP AEROBICS Tuesdays & Thursdays 5:30-6:30 pm; Saturdays 9:00-10:00 am A fun cardiovascular workout using choreographed patterns on an adjustable bench to accommodate varying fitness levels and abilities. This low impact step aerobic class incorporates strengthening and stretching move- ments appropriate for people of all abilities. SENIOR STRENGTH and STRENGTH/STABILITY Tuesdays & Thursdays 9:00-10:00am, Fridays 8:30-9:30 am This drop in class is for active older members who are looking to improve their strength, flexibility, balance, and mobility. Personalized instruction and one-to-one attention are included in this specialized class. Be an active older adult today! KARATE DO Tuesdays & Thursdays 7:00-8:30pm $10 for Program Members, $5 for Facility Members Purchase punch card in office Translating into “way of empty hands” this class teaches weapon-less self-defense. This traditional Japanese style of Go Ju Rye Karate will improve fitness, self- confidence, and self-discipline and is open to the entire family (children under ten by instructor’s permission.) YOGA $10 for Program Members, $5 for Facility Members TBD Purchase punch card in office More than a fitness class. Yoga is a philosophy, sci- ence, and art dealing with all aspects of the body, mind, and soul. Stretching, strengthening, and relaxation techniques are emphasized giving participants a sense of calm and greater focus. PERSONAL TRAINING $30/session or 5 sessions for $140 One on one sessions can help you address your individual fitness goals and teach you exercises that relate to your specific needs. Our personal trainer can set up sessions to fit in with your schedule.