Health and Medical Recommendations: For your safety, we recommend that you consult with a physician prior to starting an exercise program if any of the following apply:

• You are over age 45

• You smoke

• You have personal or family history of heart disease, high blood pressure, diabetes or other chronic illnesses

• You have had recent surgery or are limited by any musculoskeletal problems

The YMCA reserves the right to require a physician’s approval before participating in any activity.

Child supervision:  Children under the age of 12 must be under direct supervision of an adult in all areas of the facility or enrolled in a supervised YMCA program activity.  For their safety, children are not permitted in certain areas of the facility, including the fitness center and Weight Training Center.

Pre-Teen Fitness (Ages 13 - 14 years)  Preteens are are welcome and encouraged to come to the Y to get/stay fit in the fitness center.  Adult supervision or an orientation is required.  Please make an appointment for an orientation at the Member Service Desk.
Days & Times for Pre-teens:  Monday through Friday  3:00 pm to 6 pm; Saturday and Sunday 1:00 pm to 6 pm.
 

Orientations
For your safety and to ensure proper use of equipment, orientations are recommended before using the Fitness Center. To schedule an orientation, call the Member Service Desk at (914) 631-4807.

Personal Training
Need that extra motivation and challenge? Our certified personal trainers can help you meet your fitness goals by designing an exercise program just for you and working with you to stick to it! You may work out with a trainer one time or as many times as you wish. To schedule an appointment or for more information, call Diane McCarthy (914) 631-4807 ext. 20.

Strength and Fitness Centers
The YMCA’s Fitness Center has been recently renovated (September 2010) including new floors and equipment.  All new equipment have built-in personal televisions; please stop by to visit and tour the facilities.  We have a wide variety of cardiovascular and strength training equipment to help our members meet fitness goals.  Use is free to all members ages 13 and up, but times are limited for those aged 13 to 15.  For your safety and to ensure proper use of the equipment, orientations are recommended for members ages 15 and up;  orientations are required for youth ages 13-15.  To schedule an orientation, call the Member Service Desk (914) 631-4807.

Equipment includes the following:

Strength Training Center & New Spin Studio
The YMCA also has a separate Strength Training Center and a brand new Spin Studio downstairs for those looking to add variety to their current workout routine.  Our certified personal trainers can help you design a free weight program based on your fitness goals.

Group Exercise Classes
The YMCA has a wide variety of group exercise and dance classes to meet our member needs, ranging from beginner to advanced levels. All classes are taught by knowledgeable and certified instructors and are designed to be safe, fun and effective. ALL GROUP EXERCISE CLASSES ARE FREE FOR MEMBERS ages 15 and up.  NEW POLICY 2.25.13: members aged 12 - 14 years may use the fitness center, weight training center and attend classes provided they are accompanied by an adult aged 18 and older; they may use the facility up to 8 pm on weekday evenings and all day Saturday and Sunday.  In addition to our classes at the YMCA, we also teach group Active Older Adult Classes at the Sleepy Hollow Senior Center and the Tarrytown Neighborhood House.  See schedule below.



ALL NEW!  FITNESS BARRE CLASSES!  PILATES REFORMER STUDIO AND EQUIPMENT!

ALL NEW!  Fitness Barre Class: Integrates the strength format of interval training, muscle conditioning techniques of isometrics, elongating aspects of yoga and Pilates, and the benefits of physical therapy to safely reshape the entire body

ALL NEW! Pilates Reformer:  Reformer equipment includes a frame, headrest, foot bar and sliding platform with springs that glide back and forth on rollers. This apparatus allows the body to per­form exercises while standing, sitting or lying down. Regular use of Reformer will improve flexibility, strength, and muscu­lar endurance
 

Advanced Step:  An advanced step class with complex moves and intensive energy.  Many combinations in a one hour class. For the advanced stepper only.

Aerobic Kickboxing: A high impact class with choreography and music using martial arts in a safe and effective way.  For all fitness levels.

AOA:  A low impact Active Older Adult class focusing on strengthening different muscle groups.  For all fitness levels.

BOSU: (BOSU = BOth Sides Up) A body conditioning class that gives a total body workout using both sides of a half-domed platform.

Cardio Jam:  A low impact cardiovascular class that is gentle on the joints while increasing the heart rate.  For all fitness levels.

Cardio Sculpt: A little bit of step aerobics with a lot of strength training using many different muscle groups.  For moderate to advanced fitness levels.

Fitness Barre: A fee-based class; see description above.

Kettlebells: An active, strength training and intense cardio class, Kettlebells (weights with handles) give you an optimum workout using full extensions and ranges of motion.

Pilates Mat I & II: Using the core muscle group, this class will help increase flexibility and strength.  

Pilates Mat w/ Props: A brand new, advanced Mat Pilates class that uses foam roller, rings, theraballs, and bands to maximize your workout and further increase strength and flexibility.

Pilates Reformer: A fee-based class.  See description above.

Silver Sneakers : A Trademark class taught by a certified Silver Sneakers instructor who will work on muscle groups addressing strength, flexibility, endurance, speed and power.

Soft Stretch: A 40 minute class that involves light stretching that will help to inprove circulation and flexibility.

Spinning: A heart pumping class with stationary bikes and motivating music using changes in resistance to feel like a real bike course. For all fitness levels.

Tae Kwon Do: A traditional martial arts class with a certified martial arts instructor who will teach all aspects of the sport including form and safety. For all fitness levels.

TRX Suspension Training: a revolutionary method of leveraged bodyweight exercise. Created by the Navy Seals, Suspension Training
enables you to safely perform exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.
Like all our group exercise classes, this cutting edge class is offered at no extra charge to Y members.

Hatha Yoga: A class that will focus on relaxing your body and mind and rejuvenates the spirit. For all fitness levels.

Vinyasa Yoga:  A series of poses that flow together in connection with the breath.  A vigorous workout for more advanced Yoga participants.

Y – Pump:    A new class that uses a body bar and plates (weights) and motivating music.  Provides a "weight room" feel to a classroom workout.

Zumba:  Combination dance and exercise that includes many different Latin Dance moves. Instructor cues with body movement rather than verbal cues.  
For all levels.

Group Personal Training: *There is a Fee for this offering.* Join with a friend(s) for special fitness training. Choose a certified Personal Trainer
or certified Master Personal Trainer. (Please refer to Personal Training section above, or contact Member Service Desk for pricing.)

Group Exercise Schedule* click  (Spring session runs March 18 - May 31, 2013)
Summer GEX Schedule (starts June 1, 2013)
*Please note group exercise classes are in the top section, and Spin classes are in the bottom section of the schedule. 

ALL NEW! FITNESS BARRE CLASSES!  PILATES REFORMER STUDIO AND EQUIPMENT!

ALL NEW!  Fitness Barre Class: Integrates the strength format of interval training, muscle conditioning techniques of isometrics, elongating aspects of yoga and Pilates, and the benefits of physical therapy to safely reshape the entire body

ALL NEW! Pilates Reformer:  Reformer equipment includes a frame, headrest, foot bar and sliding platform with springs that glide back and forth on rollers. This apparatus allows the body to per­form exercises while standing, sitting or lying down. Regular use of Reformer will improve flexibility, strength, and muscu­lar endurance

NEW CLASS!! - PILATES WITH PROPS - click here for information

Links for Fitness, Nutrition and Healthy Lifestyle

Check out the following websites for more information on living a healthier life.

FitADay (for tips on nutrition)	American College of Sports Medicine (ACSM) (for tips on fitness)
WebMD (for tips on lifestyle management)	Silver Sneakers (for Healthy Lifestyles for Older Adults)

 

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