we build strong kids, strong families, strong communities

We build strong kids, strong families, strong communities.

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Reaching beyond the traditional roles that you've come to expect, the YMCA of Greater Louisville is generating renewed excitement in our mission to build strong kids, strong families and strong communities.MissionTo put Christian principles into practice through programs that build a healthy spirit, mind and body for all.PromiseNo one will be turned away due to an inability to pay.

We build strong kids, strong families, strong communities.2

The path to a higher fitness level can begin in numerous ways, depending on your present fitness

level.


Beginner: Have not exercised on a regular basis for at least 6 months.Start Stop: Have tried to exercise on a regular basis off and on during the past year.Exercise Maintainer: Exercises regularly and has for the past 6 months.

Regardless of your fitness level, variety is essential in maintaining your enthusiasm and commitment.



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Beginner-2 to 4 days a week 10 to 30 minutes.Beginner ActivitiesWalking, Stationary bike, Pool walking, Group classes, Yoga/Pilates, Strength training, 30 minute classes, 15 minute classes.Start-stop ActivitiesWalking/running, Cycle class, Swimming, Group classes, Strength training.Exercise Maintainer Activities Group Classes, Strength training including free weights.

Cardio-can be done on a daily basis. 30-45 minute sessions.STRENGTH TRAINING-Every other day routine. This allows the muscle to recover for at least 48 hours.Flexibility-Stretching should follow all exercise programs. Studies have shown that flexibility can be increased substantially after the body has been warmed up through activity.


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Decreases in:Risk of diseaseBlood pressureCholesterol levelRisk of diabetesCancerBody fat

Increases in:HeartBlood supply to heart and musclesBody’s use of oxygenMuscular enduranceMood, self esteem, energy

30/30—30 minutes of cardio and strength Ab & Bun Blast—Works core muscle groups

Advanced Martial Arts Fitness--Advanced MABasic Yoga—Intro to Yoga

Cardio Kick—Basic kicking and punchingCore Training—Core strength and flexibilityCycle –- Promote strength and endurance

Dance to be Fit—Variety dancing


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Hip Hop Cardio—High energy danceForever Fit I, II—Low impact exercisePilates—Core strength and flexibility

Power Pump—Total body strength classStability ball—Strength exercises with ball

Step N Jab—Step aerobics with kicks/punches Strength & Tone—Light resistant training

Tae Kwon Do—Fundamentals of TKD


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Total Step—High intensity step aerobicsVariety Cardio—Dance style classes

Walk to be Fit—Walking classWoman’s Self Defense—Basic self defenseYoga—Ancient practice to build strength

Zumba—Latin dance workoutAqua fitness—improve overall fitness with water

resistance


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FREE FITNESS COACH APPOINTMENTS PERSONAL TRAINERS

We build strong kids, strong families, strong communities. 13

FREE FITNESS TESTING PERSONAL TRAINING THROUGH KICKBOXING


YOGA INSTRUCTORS CYCLE INSTRUCTORS


TKD INSTRUCTORS SWIM COACHES


People who are usually inactive can improve their health and well being by becoming even moderately active on a regular basis. Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity. Physical activity need not be strenuous to achieve health benefits.


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*Essential for weight loss*Helps lower resting heart rate *Helps lower blood pressure


INCREASE MUSCLE MASS: THE AVERAGE PERSON WITH A SENSIBLE TRAINING PROGRAM CAN ADD 3 POUNDS OF LEAN WEIGHT AFTER TWO MONTHS.REDUCE BODY FAT: THE AVERAGE PERSON CAN LOSE 4 POUNDS OF FAT AFTER 3 MONTHS OF STRENGTH TRAINING.INCREASE BONE MINERAL DENSITY: SIGNIFICANT INCREASE IN BMD AFTER FOUR MONTHS OF STRENGTH TRAINING.REDUCE RESTING BLOOD PRESSURE: SIGNIFICANT REDUCTION IN RESTING BLOOD PRESSURE AFTER 2 MONTHS OF STRENGTH TRAINING.


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BEGINNERS START WITH LARGER MUSCLE GROUPS AND WORK TO SMALLER MUSCLE GROUPS. THE STRENGTH EQUIPMENT IN THE FITNESS AREAS ARE NUMBERED IN THIS MANNER. TRAIN 2-3 TIMES PER WEEK, NON –CONSECUTIVE DAYS, 1-3 SETS, 8-12 REPETITIONS PER SET.


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Adjust seat to allow for 90-degree angle of the knee. Press both feet forward, stopping just short of knee lock.

Works-Quadriceps, Hamstrings, Gluteus maximus.

Sit on machine with low back touching back support. The bend of the knee should fall at the end of the seat. The rollers should touch just above the ankles. Extend legs.

Works –Quadriceps


Remove barbell from standards and hold above shoulders. Lower barbell slowly to the thickest part of chest and pause. Press barbell to full elbow extension (do not lock) and repeat.

Works-Pectoralis major, anterior deltoid, triceps.

Align the middle of the chest with the handles. Grasp handles while pushing the movement arm away to full extension (do not lock) Slowly lower the movement arm.

Works-Pectoralis major, anterior deltoid, triceps.


we build strong kids, strong families, strong communities

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