Health & Wellness
 As a member of the YMCA you not only have unlimited access to our state-of-the-art wellness centers and group exercise classes on land and in the water, but also the expertise and encouragement of our friendly, supportive fitness experts. Fitness Orientations and Assessments are provided free of charge to members; Personal Training and Body Fat Analysis may incur a fee.
Today's health statistics explain that it is so important for kids and adults to lead healthier lifestyles - raising incidence of obesity and inactivity have led us to a point where for the first time in 50 years, our children will live shorter lives than their parents. The YMCA is here to help you and your family to become healthier spiritually, mentally and physically.
Top 5 Reasons to Exercise
- You'll feel better and have more energy. Increased physical activity and smarter food choices will boost your energy level, mood and overall attitude.
- It prevents weight gain. The average American gains 1-2 pounds every year. Exercising and monitoring calories tips the energy balance in your favor to stop weight gain.
- You'll improve your health. Controlling your weight through energy balance can provide additional health benefits such as lowering your blood pressure, improving cholesterol levels and controlling blood sugar - for you and your children.
- You'll become a healthy role model for your family and friends. By moving more and eating smart, you're setting a positive example for others, especially children.
- It fits into your busy schedule. The YMCA is open early and stays open late - we make it easy and convenient for you to find time to come in to exercise or spend quality time with your family members.
- Studies confirm again and again the important role that family interaction and strengthening play in the long-term health and well being of its individual members.
- A 2004 YMCA of the USA study found that parents who received support from community organizations such as YMCAs reported positive experiences for their children, saying the programs enabled their children to engage with other kids, provided positive influence and offered role models.
Family Wellness Times
What better way to spend time with your family than working out together and becoming healthier, stronger individuals and families? Check at your branch for classes and programs designated for Family Wellness.
Fitness Orientations
A free fitness orientation is available to all members by appointment. Receive instruction on proper use, techniques, programming & safety recommendations from our experienced instructors. An overall Fitness Orientation is recommended for all members, and is required for youth ages 13-15 before using the equipment in the Fitness Center.
Fitness Assessments
A great tool in setting short and long-term goals; we determine your current fitness level and design a personal wellness program for you. Detailed computerized information provides body composition analysis, cardio-respiratory status, muscular strength, flexibility, and health risk status. A fitness specialist will assist you in designing an exercise program based on your results. Annual follow-ups provided. (Available at Hampton, Luter, Newport News, Northern Neck)
Personal Training
Let one of our certified Personal Trainers help you to gain better results from your workout. An individualized exercise program will be designed to meet your personal health and fitness goals. See a Wellness Associate to set up an appointment for your initial consultation. (Available at Hampton, Luter, Mathews, Newport News, Victory)
Body Fat Analysis
Certified fitness specialists determine your body composition by subcutaneous skin-fold analysis; computerized results. (Available at Hampton, Luter, Mathews, Newport News, Victory) Bod-Pod analyzer available at Newport News branch only.
FitLinxx
What if your exercise program was so easy you didn't have to think about it? Imagine that your exercise routine is programmed for you; you are rewarded for goals achieved and encouraged when your motivation wanes. At each machine you are reminded of seat adjustment and ideal range of motion. Member Benefits of FitLinxx :
- Specialized Programs
- Personalized Service
- More effective means to help you reach your fitness goals
- Coaches members through each exercise of their routine
- Remembers specific seat setting, weight, sets, repetitions and range of motion for each exercise
- Easy tracking of progress through charts & graphs provided by FitLinxx
- Better communication with your Fitness coach through message system on the internet
- Access to workout via the internet
Your YMCA fitness consultation is included in your membership. Appointments may be made by visiting the Fitness Center. For more information, click here.
(Available at Luter, Northern Neck, Victory)
No matter what your fitness level, we have classes specially designed to help you become healthier in spirit, mind and body. The following classes are included free with your YMCA membership!
Show Less Show More
30 Minute Work Outs:
|
| Crunch @ Lunch |
Thirty minute abdominal and toning class. |
| Totally Abs |
A 30 minute workout on the abdominal area. Work on all your abdominals: upper, lower, obliques and transverse |
Aerobic Classes:
|
| Abs/Cardio Blast |
Abs/working the abdominals using a variety of exercises; Cardio Blast/Cardiovascular activity incorporating kickboxing and resistance equipment. |
| Group Cycling |
Uses visualization and music cues with self-directed resistance to experience exercise intensity. |
| Hi/Lo |
A combination of high and low impact aerobics for all levels. Instructor demonstrates different modifications for low-impact (one foot on floor at all times) and high impact (both feet off the floor as in jumping jacks or jogging). May include floor and/or weight work. |
| Hip-Hop Aerobics |
Build cardiovascular endurance and muscle tone using the latest Hip-Hop movement combinations to today's newest beats. (Check individual branch schedules for class age parameters.) |
| Kidz Fit |
A fun filled active class that offers a variety of low impact movements, conditioning with a stability ball, obstacle course and athletic challenge for ages 8 - 12 years. |
| Salsa Dance |
Learn the basic steps and variations of the Merengue, Rhumba, Salsa, Cha-cha, and more. This type of dance is an excellent way to increase your flexibility, coordination, total body strength, release stress, and improve cardiovascular fitness. |
| Zumba® |
A blend of Latin and international music to create a dynamic, fun, and effective cardio workout. The class is designed to utilize an interval format, combining various rhythms with movements that tone and sculpt the body. |
Combination Classes:
|
| Arthritis Class |
The exercises taught in this class were developed by physical therapists specifically for people with arthritis or related conditions. This low-impact class can be taken either sitting or standing, whichever is more comfortable. The gentle, joint-safe exercises help relieve stiffness and decrease arthritis pain. |
| Boot Camp |
A workout that incorporates the military basic training principle to whip you into shape. |
| Cardio Ball |
Traditional cardiovascular exercise with a twist: the use of a stability ball to intensify classic floor aerobic training. Flexibility and core conditioning finish the workout. |
| Cardio Mix |
A class that incorporates Step and/or high/low cardio-vascular training followed by strength and core work. |
| Cardio Sculpt |
Alternating cardiovascular and strength training intervals keep this class fun and your heart rate up. |
| Circuit Training |
Everything is included in this class. Move from one station to another, from weight exercises to cardiovascular exercises. Class covers all aspects of a fitness-training program. |
| Combo |
A full-body workout derives moves from many sources (step, kickboxing, circuit training, high/low and body sculpting). |
| Crosstraining |
Cardiovascular activity using the step and high/low aerobics. |
| Interval Training |
A workout that alternates cycles of moderate and high intensity aerobic phases. Step, high/low and resistance training may be used. |
| Kickboxing |
Takes all the elements of a kickboxers' training program and puts them to music in a great cardiovascular and toning workout. A combination of both high and low impact levels makes for a challenging class. |
| Low Impact Muscle Work, & Stretch |
A combination class of light intensity movements and strength exercises to provide a full-body workout. Stretching and flexibility form an important component of this group exercise class. |
| Multi-Train |
Incorporates cardiovascular conditioning, strength training and flexibility training using a variety of mediums. Both intervals and circuits may be used. |
| TurboKick |
Martial art and traditional Group Exercise movement patterns combined with techniques for the ultimate cardiovascular challenge complete with sport specific warm-up, intense interval training, strength/endurance training and Tai Chi cool-down. |
| Up in Arms |
A combination of high/low aerobics along with specific exercises to target the arms and shoulders. A great class to tone and build muscles in the upper body. Good for all fitness levels. |
Mind/Body Classes:
|
| Fit Yoga |
Yoga for health and fitness embodies essence of yoga and powerful flowing poses designed to increase circulation, promote flexibility and strengthen the body. |
| Mind & Body |
Low intensity class which combines resistance exercises and hatha yoga. This combination of strength, flexibility, balance and concentration leaves you feeling relaxed, energized and totally refreshed. Good for all fitness levels. |
| Modified Power Yoga |
A flowing practice based on a dynamic sequence of classic yoga postures linked together to integrate breath and movement. Culminated by concentrated relaxation, the class focuses on flexibility, strength and balance. |
| Pilates |
The Pilates method of body conditioning is a unique system of stretching and strengthening exercises developed over ninety years ago by Joseph H. Pilates. It strengthens and tones muscles, improves posture, provides flexibility and balance, unites body and mind and creates a more streamlined shape. |
| Pilates Muscle Mix |
Set against a background of quiet music and a darkened room, participants focus on basic Pilates core exercises to provide stability, energy and strength. |
| Pi-Yo |
A combination of standing and seated Pilates and yoga moves suitable for all fitness levels. Includes core strengthening. |
| Pre/Post Natal Exercise |
Exercise classes tailored to new and current pre-natal mom. Classes incorporate all aspects of physical fitness, Pilates, and yoga. |
| Tai Chi |
A gentle form of exercise appropriate for all fitness levels. The movements in Tai Chi are graceful and rhythmic. The actions are simple, but emphasize balance and body control. (Fee may apply) |
| Yoga |
This class includes classic yoga postures and teaches the fundamentals of correct form. You'll learn how to control breathing and link it to movement for a more conscious, inspiring and relaxing workout. |
Active Older Adults
|
| Beginning Seniorcise |
A basic low impact, low intensity class designed for the older adult. This class includes basic movements that promote flexibility, muscle strengthening, and cardiovascular conditioning. This class is easy to follow and ideal for beginners. |
| Seniorcise |
A low impact, low intensity exercise class designed for the older adult. Each class is 50 minutes and includes movements that promote joint flexibility, range of motion, muscle strengthening, and cardiovascular conditioning. |
| Senior Specialty |
An exercise program for seniors including those with special concerns. Majority of the class is conducted in a chair with some use of the bar. |
| SilverSneakers® I Class |
Muscular Strength & Range of Movement Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles and a ball are offered for resistance; and a chair is used for seated and/or standing support. |
| SilverSneakers® II Class |
Cardio Circuit Class Cardio Circuit is an advanced group exercise class presented in circuit format designed for older adults who have expressed a desire for more cardiovascular and muscular endurance conditioning and have experience with exercise activities requiring advanced levels of agility, balance, and coordination. |
| SilverSplash® |
Activate your aqua exercise urge for variety! SilverSplash® offers LOTS of fun and shallow water moves to improve agility, flexibility and cardiovascular endurance. No swimming ability is required, and a special SilverSneakers® kickboard is used to develop strength, balance and coordination. |
| YES (Young Energetic Seniors) |
A class for seniors looking to improve cardiovascular health, muscle strength, endurance, and flexibility for increased ability to perform daily activities with ease. |
Strength/Conditioning:
|
| Body Design |
Sculpt your body using stability balls, bands, bars or weights. This class focuses on core strength, balance and coordination using a variety of techniques including exercises from aerobics, Pilates and yoga. Good for all fitness levels. |
| Body Sculpting |
A total body strength training class. This workout utilizes free weights, rubber tubes, a bench and the floor, to get the most out of your muscles. |
| On the Ball |
A non-traditional class incorporating stability ball for total body conditioning with special emphasis on balance, flexibility and core strength. |
| PowerCut |
This is a group fitness muscle conditioning program performed to music, using plate-loaded bars. Using this endurance/strength training method results in a lean, toned, and “cut” appearance. |
| Resist-A-Ball |
A fun challenging total body workout using the Resist-A-Ball. |
| Abs & Buns |
A moderate to intense toning workout for the core and lower body. |
| Interval |
A cardiovascular activity incorporating resistance equipment. Heart rate level varies with recovery times. Step and/or Hi/Lo activity. |
Step Classes:
|
| Beginner Step |
A basic low intensity, Hi/Lo impact step aerobics class. This class teaches all the basic steps and gives you a great cardiovascular workout. Easy to follow and ideal for beginners. |
| Hi/Lo Step |
A combination of high and low impact aerobics for all levels. Instructor demonstrates different modifications for low-impact (one foot on the floor at all times) and high impact (both feet off the floor as in jumping jacks or jogging.) May include floor and/or weight work. |
| Interval/Step |
A cardiovascular/interval activity using a step. |
| Step |
A moderate to high intensity, low impact workout using the step to improve cardiovascular fitness. Each class includes a warm-up, approximately 45 minutes of aerobic exercise, a cool down and an abdominal segment ending with a full body stretch. |
| Step & Sculpt |
A total body workout, this class is a moderate to high intensity, low impact workout using the step to improve cardiovascular fitness with intervals of strength training incorporated throughout the class. |
| Step Primer |
A special class dedicated to the beginning stepper. Basic instruction and handouts are provided. |
|
