Boot Camp

This class emphasizes athletic training with no aerobic dance at all! The focus is on strength, speed, endurance, agility and flexibility and is challenging for all levels of fitness. Your instructor Heather serves as your coach as she takes you from beginning to end in a non-competitive workout environment. After each quick but thorough demonstration, participants go through an obstacle course built exclusively for this class. This segment is followed by weight bearing exercises that challenges upper body strength.

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Group Cycling

Classes are offered on a first come, first serve basis.  

What is Group Cycling?

Group Cycling is a term for indoor, group-stationary cycling usually led by a certified instructor. It is a non-impact workout that can be enjoyed by participants of all ages and fitness levels. Utilizing a specially designed stationary bike, Group Cycling classes target both the body and mind in a unique exercise program.

Group Cycling is an exercise program that utilizes a specially designed stationary bicycle and a series of cycling movements that provide the participant with both a physical and mental workout. The Group Cycling bike is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob, which is located on each Group Cycling bicycle.

A typical Group Cycling program lasts about 40-60 minutes and is led by a Group Cycling-certified instructor. During the workout, the instructor uses a variety of visual and auditory techniques to motivate the class. Participants are often led through a simulated bike ride, where they may encounter steep hills and rolling pastures. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride.

Like other well-planned aerobic workouts, Group Cycling classes should begin with a warm-up routine and end with a cool-down segment that includes stretching exercises.

Who can participate?

People of varying ages and fitness levels can enjoy Group Cycling. It is considered a non-impact sport, meaning it will not place undo stress on the body's joints. Group Cycling is non-competitive, so people of various fitness levels can enjoy this workout together.

How many calories does it burn?

Research has shown that an average 40-60 minute Group Cycling workout will burn about 500-800 calories. The amount of calories burned by each individual will vary, depending on the intensity and duration of the workout.

Advantages

Group Cycling can enhance cardiovascular fitness and improve muscle tone and exercise endurance. Group Cycling works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles. The Group Cycling participant determines the intensity of the workout, which fosters a non-competitive class atmosphere. For those who want to enjoy cycling year round, Group Cycling classes are not affected by outside weather conditions. Group Cycling is a great way for the outdoor cycling enthusiast to stay in shape year round.

Group Cycling does not require that the participant learn any complicated dance steps, such as some other aerobic workouts do. This eliminates the "intimidation factor" that is associated with certain aerobic workouts.

Guidelines for safe Group Cycling

The Group Cycling program is not difficult to learn. The following guidelines are recommended for all participants:

1. Consult with your physician before beginning any new exercise program. Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program.

2. Before beginning a Group Cycling, become familiar with the bicycle. Learn how to stop the pedals from moving in the event of an emergency.

3. Be sure that the bike is properly fitted and you feel comfortable before you attempt to ride it during a class.

Seat height: Your knees should be slightly bent when positioned at the bottom of the stroke pedal.

Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms in a comfortable distance from the handlebars.

4. Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike.

5. If you should begin to feel dizzy or faint, slowly stop pedaling, and inform the instructor immediately.

Equipment and gear

Cotton shirts and socks are recommended for most aerobic workouts because this type of fiber is good at absorbing moisture. Stiffer-soled shoes are recommended for spinning.

For soreness after riding, use a padded cycling short or gel seat. Both of these items can be found in sporting goods departments and specialty stores.

A 16-ounce, sport-cap water bottle must be used during the workout.

If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.

Enjoy your Class! Questions may be directed to Kim Medica, Group Exercise Director.

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Step Classes

Step and Sculpt...This step based class incorporates intermediate to lower advanced step choreography with handweights that may be used intermittently throughout the workout

Step Jam...This step based class is for advanced steppers and contain complex choreography.

Bosu Step Challenge...This class incorporates both the Bosu stability ball and step choreography. Suitable for advanced steppers.

NRG Bar and Serious Sculpt

NRG Bar and Serious Sculpt are classes that incorporate  weights into a pre-choreographed athletic workout set to powerful motivating music. While NRG Bar incorporates Barbells, Serious Sculpt uses less Barbell and more resistance tubes and hand weights. Both workouts appeal to men and women, from beginners to conditioned athletes. Each 45-60 minute choreographed class works every major muscle group in the body - it strengthens, conditions, shapes, tones and defines muscle. Instruction and participation focus heavily on correct lifting technique with the use of light to moderate weights and high repetition.

The workout covers all of the basic exercises: bench presses, biceps curls, squats, lunges, rows, triceps extensions, military presses, front shoulder raises, and even the clean and press. This total body workout is designed to be an effective way to fight osteroporosis and general muscle atrophy.

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Pilates

Whether you want to tone your muscles, rehabilitate from an injury, or train for an athletic event, Pilates Mat will safely guide you in the right direction. The Pilates Method helps to lengthen and strengthen muscles while building a uniformly developed body. Pilates focuses on core strength—abdominals, gluteals, inner thighs—and practices moving from the “inside out.” It helps with posture, body alignment, breathing, control, balance, flow and strength. The mind works with the body to help realign movement patterns, and to work muscles properly and efficiently. Students gain a kinesthetic awareness of their own bodies so that they can integrate the ideas learned in class into their daily lives.

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Tai Chi

Also Known as TAI CHI CH’UAN, and is part of the Tai Chi Ch’uan System, which, originally, was a formidable martial art operating on several levels of awareness. It embodies Taoist Philosophy, and accordingly is extremely beneficial to good health. Tai Chi is a comprehensive series of gentle physical movements, and breathing techniques, with mental and spiritual intent, which allows you to experience a meditative state. It is calming and rejuvenating, and assists the body and mind to maintain balance, and exercises the body, mind and spirit, together with the internal organs. It includes both the inner and outer expressions of the body and mind. Here we are able to balance the Yin and Yang life force energy of Chi. In this way this system develops the ability to balance the “yielding and attacking” aspects in martial art combat. It has also been such a major influence in all the martial arts we see today.

Lifetones

Lifetones is Olympic Athletic Club's exclusive conditioning class for people over 60. Lead by personal trainers, this half-hour class serves as a perfect warm-up for resistance training and minimizes injuries associated with improper warm-ups and bad form. Exercises such as exer-balls, tubing and hand weights are used in this class and weekly tips/techniques are also offered.

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Silver Sneakers

The SilverSneakers^® Fitness Program is offered through healthcare providers nationwide and provides a basic health club membership with access to SilverSneakers^® Fitness Classes and other senior-safe exercise classes. The SilverSneakers Fitness Class is a strength and conditioning class designed specifically for the Medicare-eligible population and focuses on increasing muscular strength and flexibility.

The popular fitness class benefits participants from "head to toe" with warm-up and range-of-movement exercises before working with hand-held weights, elastic tubing, and balls for a total body workout.

The cool-down, final stretch, and relaxation segments calm and refresh students to return to their daily activities with a renewed sense of confidence.

As participants' conditioning increases, SilverSneakers expands with more challenging choreography that focuses on movement exercises to prepare them for a heart-healthy cardiovascular workout. This level is followed by the third level of exercises developed to enhance conditioning work for improving strength and style.

The class meets the Centers for Disease Control and Prevention's suggestion that Seniors incorporate moderate to vigorous physical activity into their daily lives for significant health benefits.

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Yoga

See Olympic Athletic Club's Yoga Styles

Today's hectic lifestyle has left many of us wondering how to manage the stress that comes along with it. While regular aerobic exercise and strength training can help, it isn't the complete answer. Some believe yoga is the piece you need to complete the puzzle of keeping both the body and the mind fit.

Yoga, from the Sanskrit word meaning union, is a 5,000-year-old Eastern philosophy, which incorporates the mind and body in a mutually supportive relationship. Westerners are most familiar with its fitness components but may not realize yoga weaves fitness, wellness and a deep sense of consciousness-raising. Enthusiasts practice various yoga traditions, all of which combine forms of breathing, posture and exercise. The physical exercises are called asanas (postures). These are isometric moves, which stretch and tone muscles. Similar to weight lifting, yoga strengthens muscles by incorporating resistant weight-bearing exercise using the body's own weight as the resistance. While all yoga traditions employ variations of the asanas, each type offers different fitness benefits and wellness goals.

Different Types:

• Hatha yoga is the most common type of yoga adapted by the Western world. Hatha concerns itself primarily with physical purification and training. It includes posture and breathing exercises. Hatha's goal is to bring the physical body into a perfect state of health.
• Iyengar yoga is another tradition, focusing on the body's alignment and obtaining the correct posture positions
• Kundalini the most relaxing form of yoga, as it concentrates on meditation and breathing. It is extremely conducive to stress and tension relief.
• Ashtanga, commonly titled power yoga by Americans, is a more physically demanding yoga. Others consider it to be a cardiovascular workout, as it involves quickly jumping from one posture to the next. Power yoga has become extremely popular--Celebrities such as Madonna are enthusiasts and many health clubs tout it, as the only workout needed to maintain health and weight.

Studies suggest that the stretching postures of yoga can reduce stress, prevent injuries, speed up injury recovery and enhance athletic performance. Backache, neck pain and even menstrual cramps have been relieved with yoga. Asthmatics may benefit by several torso stretches, as stretching the chest and abdominal area lead to opening the lungs and diaphragm, which tend to be tight in asthmatic patients. A recent University of Pennsylvania study found that yoga might help relieve pain associated with Carpal Tunnel Syndrome. Researchers studied patients who practiced Iyengar yoga twice a week, and patients who used a wrist splint or nothing at all. 42% of the yoga practitioners reported less joint pain, as opposed to the other group who reported 17% less pain. Yoga has an array of benefits both physical and spiritual. From increased flexibility and endurance to strength training and muscle toning, yoga can prevent injuries, aid in injury recovery, relieve medical problems and enhance spirituality.

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Pre or Post Natal Yoga

A great way to add balance to your exercise routine and meet the changing needs of pregnancy.  This class incorporates strengthening, stretching and building stamina through yoga poses or asanas.  Learn the art of relaxation, breathing exercises and visualization techniques – all invaluable tools to use during childbirth.*

Gain body awareness, reduce tension and maintain comfort during pregnancy.

• When: Every Wednesday from 10:30am to 11:30am

• Where: STUDIO B

About the instructor

Susan Grote is a yoga teacher, physical therapist and a mother of two! She has been studying yoga for 13 years. Her classes are thoughtful, relaxed and she is sensitive to the needs of her students.

*This class is open to all levels. Please inquire at the front desk about prices for this exceptionally unique class.

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Fit Beyond Fifties

Fit Beyond Fifties is a fun and captivating class that incorporates dumbbells, steps, resistance tubing and more. Lead by Audrey Collins, a former senior exercise specialist for Lifetime Fitness in Seattle, the class is perfect for people regardless of age, although the "over 50's" population will find the class particularly beneficial. Set to the music of the jazz, swing, and big band era, Fit Beyond Fifties is approximately 45 minutes in length and challenges all the major muscles in the body. Intensity of class varies on the fitness level of participant and all moves and dance steps can be modified to each participant.

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NIA

Nia is a well-being fitness and lifestyle practice. Through expressive movement - the Body's Way - Nia empowers people to achieve physical, mental, emotional and spiritual health and well-being. Nia changes people's lives.

Nia blends a range of rhythmic music styles with carefully choreographed hour-long routines. It is the first and foremost 'fusion fitness' program of its kind, inspired by three art forms: The Dance Arts - Jazz, Modern, Duncan; The Healing Arts - Yoga, the work of Moshe Feldenkrais, The Alexander Technique; and The Martial Arts - Aikido, Tae Kwon Do, Tai Chi. Come discover the power and joy of this creative, savvy, energizing fitness class. Nia will move you!

Full Body Workout

You will enjoy a two for one workout  with a blend of step training and weight resistance. This incredible challenge is sure to promote lean muscle mass, rev up your metabolism, and improve functional performance.

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Cycling Boot Camp

CYCLING BOOT CAMP: Boot camp with the addition of a 30-minute bike ride in our cycling studio.

Full Body Workout

Full Body Work-out with Kim, Tuesdays 9:30-10:30.

Join Kim for a full power packed hour of step, Bosu, and body sculpting. You’ll learn fun, easy to follow combinations on the step, cardio explosion on the Bosu, and intense body sculpting with a variety of tools. Come experience a class that will move and inspire you from start to finish.

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Kickboxing

Kickboxing is a marriage of aerobics and martial arts which creates a distinctive high-powered, high energy workout. It increases endurance and enhances cardiovascular power while also strengthening the body and the mind. In this class, we utilize punching bags so purchase your boxing gloves at the front desk. Your color options are black, red, blue and pink.

Step and Glide

Fun step combinations combined with high intensity gliding movements. You will use the
new gliding disks to achieve a great workout.

Core Conditioning

Fun step combinations combined with high intensity gliding movements. You will use the
new gliding disks to achieve a great workout.

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