BENEFITS OF EXERCISE - Regular exercise promotes your general health and well-being; it can lower blood pressure, increase circulation, lower your resting heart rate, help to reduce body fat, burn calories, etc. It also provides a positive outlet for stress, improves sleep quality, and promotes a more positive outlook on life. The benefits endure long after your workout is over; for example, your metabolic rate can remain high enough to continue to burn calories at a higher rate.
AEROBIC FITNESS PARTICIPANTS - Most of our classes are low impact. This is a softer way to enjoy aerobic exercise that eliminates the bounce from routines, therefore minimizing the stress to your back, ankles, and feet. Check the course description or with the instructor if you are unsure about the level of your workout. All classes will include a warm-up to safely prepare you for your aerobic workout, and a cool down with an emphasis on stretching and relaxation.
WALKING PARTICIPANTS - Your fitness program is much less structured than others we may be offering. The way in which you structure your walking program is left entirely up to you. A building supervisor is available to assist you should a question or problem arise; however, it is up to you to exercise properly to prevent any injuries.
WEIGHT TRAINING PARTICIPANTS - The use of weights to enhance strength and fitness is a popular choice for many, as it is an activity that can be done with little or no supervision and at your own pace. Our program is designed to provide you with basic information to get started in this direction, with skills to be applied within as well as away from our class setting. Please remember at all times that the room and equipment you will be using can be dangerous if not used properly and within the safety guidelines. Do not attempt anything that is above your ability and always ask for assistance when needed.
SELF DEFENSE - This program involves physical contact and therefore a risk of injury. If you are suffering from medical conditions involving your neck, back, wrist, knee, muscle strain, heart, hypertension/high blood pressure, etc. you should not participate in this program.
YOUTH RECREATION ACTIVITIES - These programs for youth of all ages are non-competitive and geared towards participation and skill building. However, MN Statute 121A.323 and MN Statute 121A.045 requires that information and training be accessible to parents/participants about the nature and risks of concussions, including the effects of continuing to play after receiving a concussion. Information/training is available at the CDC Concussion Training Link: http://www.cdc.gov/concussion/headsup/online_training.html.
MIDDLE SCHOOL SPORTS - Sports are a great way to stay active. You’ll have a great experience participating in our sports programs. Some sports are “in house” and all matches, games and scrimmages are done with participants who have registered for that same activity. Some sports are set up in middle school leagues, this allows for competition with surrounding schools and districts. Each day will begin with a warm up and stretching sequence that will help prevent injury. MN Statute 121A.323 and MN Statute 121A.045 requires that information and training be accessible to parents/participants about the nature and risks of concussions, including the effects of continuing to play after receiving a concussion. Information/training is available at the CDC Concussion Training Link: http://www.cdc.gov/concussion/headsup/online_training.html.
CLOTHING - Wear comfortable clothing that is appropriate to the activity you have chosen. In the heat, always wear lightweight, well-ventilated clothing. Do not wear anything that will interfere with heat loss from your body. Non-breathable garments can lead to heat stress or heat injury. Well fitting shoes are an essential. Please do not attempt to exercise in street shoes, stockings, or barefoot unless it is part of the class, such as yoga.
EATING AND DRINKING - It is important to replace body fluids that are lost during exercise. In the heat you should drink a lot of water before, during and after class. Don’t wait until you are thirsty. Water will cool your body and maintain safe levels of body fluids. It is also advisable to refrain from eating for two hours before a fitness class.
BE ON TIME AND DON’T RUSH - Please get to class early enough to allow for proper warm-up exercises. If you do arrive late it is your responsibility to perform the warm-up routines before joining in with the class. When exercising on your own, don’t cheat yourself—be sure to allow time for a safe warm-up and end your workout slowly.
PACING YOURSELF - It is your responsibility to pace yourself, whether in class or out on your own. Only you know how your body is responding to the workout. Slow down a bit if you begin to feel overexerted. Walking with relaxed arms will help achieve this—do not stop suddenly, and remember to breathe fully. If you feel the “burn” during muscle strengthening exercises, stop and gently stretch out that muscle. A burning sensation indicates a buildup of lactic acid. If you feel soreness later, gentle stretching will help. If you feel extremely sore, you overdid it and should slow down the next few classes.
FREQUENCY - To achieve or maintain your fitness level, it is recommended to exercise at least three times each week. You might want to include a variety of exercise types such as walking, swimming, or biking. Fitness is a process that is obtained one step at a time. With a regular program, you can begin to see results within six to eight weeks.
