Cross Training for Youth Fall 2015

Total Page：16

File Type：pdf, Size：1020Kb

CROSS TRAINING FOR YOUTH FALL 2015 WHAT ........ Cross Training for CROSS TRAINING FOR YOUTH Cross-training in sports and fitness refers to the combining of Youth exercises to work various parts of the body at the same time or in WHERE ..... Lehi Legacy Center, succession. East Gym WHO ......... 10yrs to 18yrs Benefits of Cross Training WHEN ....... Session I - Sept. 1 - • Universal sports application Oct. 8. • Produces a higher level of all around conditioning Session II - Oct. 13 - • Conditions the entire body, not just specific muscle groups Nov. 24. • Reduces the risk of injury No Class Oct. 15 • Improves your speed, skill, agility, and balance DAYS ......... Tuesday and Thursday QUICK FACTS FEES .......... Res.: $60; Non-Res.: Strength Training $72. • Calisthenics utilizing body weight resistance; push-ups, crunches, rope climbs, and pull ups. • Weight Balls REGISTRATION • Tubing and Bands Registration Deadline: Until Full Flexibility (Stretching, Yoga) Register at the Legacy Center Back Office Speed, agility, and balance drills during normal business hours or online at www.lehi-ut.gov/legacy-center. Circuit training, sprinting, plyometrics and other forms of conditioning MORE INFORMATION Session 1 Session 2 For more information contact the Legacy Center Front Desk at Tuesday & Thursday Tuesday & Thursday 385.201.2000. Sept. 1 - Oct. 8 Oct. 13 - Nov. 24 Like us on Facebook! 5:30 p.m. - 6:30 p.m. 5:30 p.m. - 6:30 p.m. www.facebook.com/lehilegacycenter No class Thur. Oct. 15 Follow us on Twitter! www.twitter.com/legacycenter Post Until November 24, 2015 November Until Post LEHI LEGACY CENTER REGISTRATION HOURS 123 North Center Street Monday-Friday 385.201.2000 8 a.m. to 6 p.m. www.lehi-ut.gov/legacy-center or register online..

Copy Link

Recommended publications

Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: a Systematic Review and Meta-Analysis
biology Review Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis Domingo Jesús Ramos-Campo 1,* , Luis Andreu Caravaca 2,3 , Alejandro Martínez-Rodríguez 4 and Jacobo Ángel Rubio-Arias 5,6 1 Department of Education, University of Alcalá, 28085 Madrid, Spain 2 Sport Science Faculty, Catholic University of Murcia, 30107 Murcia, Spain; [email protected] 3 International Chair of Sport Medicine, Catholic University of Murcia, 30107 Murcia, Spain 4 Department of Analytical Chemistry, Nutrition and Food Sciences, Faculty of Sciences, University of Alicante, 03690 Alicante, Spain; [email protected] 5 LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science-INEF, Technical University of Madrid, 28040 Madrid, Spain; [email protected] 6 Department of Education, University of Almería, 04120 Almeria, Spain * Correspondence: [email protected] Simple Summary: Resistance circuit-based training is an effective training method to decrease total body fat and increase muscle mass in adults. Resistance circuit-based training promotes concurrent improvements in strength performance and cardiorespiratory ﬁtness variables in adults. If training load is managed properly, a greater effect on body composition and strength adaptations is possible. Citation: Ramos-Campo, D.J.; Regarding 1-RM improvements, the effect of this type of training is inﬂuenced by the training status, Andreu Caravaca, L.;
[Show full text]
Subject: Circuit Training: “The Most Scientifically Proven Exercise System”
Octane Fitness: White PaPer subject: Circuit Training: “The Most Scientifically Proven Exercise System” In today’s 24/7/365 eternally plugged-in world, people feel busier and more stressed than ever, and lack of time is most commonly cited as a barrier to exercise. Circuit training provides an effective option that breaks this barrier and yields significant advantages. The American College of Sports Medicine Physiological responses to circuit training (ACSM) and the American Heart Association • Greater cardiovascular endurance (AHA) recommend the following as a minimum for Numerous studies report that when performed healthy adults under age 65: consistently over 8-12 weeks, circuit training can increase aerobic oxygen consumption and • Do moderately intense cardio 30 minutes a VO2 max, resulting in greater stamina and overall day, 5 days a week fitness. OR • Do vigorously intense cardio 20 minutes a day, • Increased muscular endurance and strength 3 days a week Resistance training overloads muscles for improved AND endurance and strength. Studies indicate that • Do 8-10 strength training exercises, eight to 12 strength gains of 7% to 32% are evident with repetitions of each exercise, 2 days a week circuit training. Strength training is particularly important for women, who lose muscle mass of 1 While these well-intentioned guidelines may seem percent per year in their 30s and 40s, along with unattainable to some, circuit training is an efficient, people over age 65 to help minimize bone loss. effective way to achieve them – and to reap results. • Significant caloric expenditure Cardio and strength combined The amount of calories burned per workout Developed in 1953 at the University of Leeds in depends on its intensity and duration, the exercises England, traditional circuit training is comprised of 8-12 selected and the exerciser’s body weight.
[Show full text]
Weight Training
KS4 Physical Education Methods of Training These icons indicate that teacher’s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created in Flash. These activities are not editable. For more detailed instructions, see the Getting Started presentation. 11ofof 2525 © Boardworks Ltd 2006 Learning objectives What we will learn in this presentation: The advantages and disadvantages of: continuous training interval training Fartlek training circuit training cross-training weight training. Learning objectives 22ofof 2525 © Boardworks Ltd 2006 Methods of training 3 of 25 © Boardworks Ltd 2006 Continuous training Continuous training is the simplest form of training. As the name suggests, it involves training with no rest periods or recovery intervals. This type of training is a good way to improve your aerobic energy system. Swimming, running and cycling are common examples of continuous training activities. You need to work for a minimum of 20 minutes to achieve some kind of benefit. 4 of 25 © Boardworks Ltd 2006 Continuous training The fitter you become, the longer you will be able to work for. As fitness improves, you will also be able to sustain a higher level of intensity. You should start training at about 60% of your maximum heart rate (MHR) increasing to around 75%–80% as your level of You need to stay within fitness improves. the aerobic zone during continuous training. 5 of 25 © Boardworks Ltd 2006 Continuous training Continuous training depletes your carbohydrate stores. As the body needs an energy supply to keep working, it is forced into using fat supplies.
[Show full text]
Group Exercise Class Descriptions
Group Exercise Class Descriptions Athletic Conditioning (60 min.) A cardio-based, high energy workout designed to provide non-stop athletic conditioning of a variety of muscle groups. Join in this fun workout that combines strength and agility drills in a motivating, fast-paced environment. Barre (60 min.) Fun and empowering class set to today's hottest music. Classes begin with a warm up focusing on postural strength and alignment, followed by a series of upper body exercises using light weights or tubing. The ballet barre is used to sculpt the lower body, abs and for flexibility training. You use your own body weight as resistance to build long, lean muscles! BodyPump (55 min, Express 45mins) For anyone looking to get lean, toned, and fit-fast. Using light to moderate weights with lots of repetition. This gives you a total body workout. Instructors will coach you through the scientifically proven moves and techniques while pumping out encouragement, motivation, and great music. You’ll leave the class feeling challenged, motivated, ready to come back for more. TFE Cardio (30 min.) A high-intensity workout that incorporates light weights, battle ropes, med balls, and a variety of equipment and bodyweight exercises to get your heart-rate up and shed fat FAST! Cardio doesn’t have to be boring and time-consuming; pair this class with your weight-training for a fat-burning, endorphin-releasing workout! TFE Cardio and Core (45 min.) Break a sweat with 30 minutes of HIIT and low-impact cardio, followed by 15 minutes of core and resistance band training for full-body toning! Core to Cool: (25 min.) Exercises that focus from the abdominals out.
[Show full text]
Bronx YMCA Group Exercise Schedule
Winter Session : Bronx YMCA January 2nd-Febuary 24th, 2019 Group Exercise Schedule MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 6:30am-7:30am 9:00am-9:50am 6:30am-7:30am Spin Denise Water Aerobics Johnnie Spin Denise 9:00am-9:50am 9:00am-9:50am Spin Room Indoor Pool Spin Room Water Aerobics Johnnie Water Aerobics Stephene Indoor Pool Indoor Pool SUNDAY 9:00am-9:50am 9:00am-9:50am 9:00am-9:50am Water Aerobics Johnnie Water Aerobics Johnnie 9:00am-9:50am 9:00am-9:50am Zumba Gold ® Eleanor Silver Sneakers Classic® Chris Indoor Pool Munch Center Indoor Pool Zumba Gold ® Eleanor Munch Center Fitness Studio 9:30am-10:00am Core De Force® 9:00am-9:50am 10am-10:50am 9:00am-9:50am Silver Sneakers Classic ® Eleanor Silver Sneakers Yoga ® Emily 10am-10:50am 10:00am-10:50am Fitness Studio Darleny Fitness Studio Total Body Conditioning Chris Fitness Studio Silver Sneakers Circuit ® Chris Fitness Studio Total Body Conditioning Chris Fitness Studio Fitness Studio 10:00am-10:50am 10:00am-10:50am 10am-10:50am 11:00am-11:50am Silver Sneakers Circuit ® Eleanor 11:30am-12:20pm Silver Sneakers Yoga ® Emily 11:30am-12:20pm CIZE Family® Darleny Fitness Studio Spin Phyllis Fitness Studio Silver Sneakers Classic ® Chris Fitness Studio Spin Room Spin Phyllis Fitness Studio Spin Room 11:00am-11:50am 11:00am-11:50am 12pm-12:50pm 11am-11:50am Silver Sneakers Classic ® Eleanor 12pm-12:50pm Silver Sneakers Yoga ® Emily CATCH Alex Fitness Studio Water Aerobics Johnnie Fitness Studio 12pm-12:50pm Water Aerobics Jon Q MPR Indoor Pool Water Aerobics Johnnie Indoor Pool Indoor Pool Ages 5-12 yrs.
[Show full text]
Specialty Training/Boot Camps January-March
JANUARY - MARCH 2021 Davie, Jerry Long and Yadkin YMCAs Regional Newsletter Specialty Boot TRAINING / CAMPS FOR THOSE WITH SPECIFIC Registration/Auto Draft Information BRING A FRIEND TO FITNESS GOALS, THE You can now auto draft on all Specialty SPECIALTY TRAINING/ Training and Boot Camps in our Y OFFERS VARIOUS operation system. Each Specialty BOOT CAMP AND YOU SPECIALTY TRAINING AND Training/Boot Camp is between 6-10 BOTH GET 50% OFF! BOOT CAMPS DESIGNED participants. Please see below for more FOR SMALLER GROUPS. information regarding trainers, dates If you currently attend a month-to-month Specialty Training or a Boot Camp, bring Specialty fitness classes combine the and specific times. Online registration a new friend (or they haven’t been in unique elements of group training and is now available for programs on our at least 6 months) to sign up and you’ll accountability in a focused fitness website at www.ymcanwnc.org. both get 50% off that month’s session. environment. We cater to all fitness Month-to-month trainings only including levels from beginner through advanced. CrossTrain for Youth programs. QUESTIONS? Please contact Adam Cardwell at [email protected] or Debbie Combs at [email protected]. DAVIE FAMILY YMCA Specialty Training Kickboxing Boot Camp A non-contact program that combines Cross Training classic kickboxing techniques & tactics Cross Training is a challenging, yet with functional movements: Interval rewarding, training program structured Training, Heavy Bag Drills, Hand Pad around the ten components of Drills, and Calisthenics. fitness: strength, stamina, endurance, Ages 14 and Up. accuracy, power, agility, balance, speed, TRAINER: Ryan Painter coordination, and flexibility.
[Show full text]
Strength Training
Strength Training Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury,[1] increased bone density, increased metabolism, increased fitness,[2][3] improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL ("good") cholesterol.[4] Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training. Sports where strength training is central are bodybuilding, weightlifting, powerlifting, strongman, Highland games, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably American football, wrestling, track and field, rowing, lacrosse, basketball, hockey and football. Strength training for other sports and physical activities is becoming increasingly popular. Uses The benefits of weight training include greater muscular strength,
[Show full text]
INDIAN LAND YMCA JANUARY 4 Time Location Monday Tuesday Wednesday Thursday Friday Saturday
JANUARY-MARCH 2021 SCHEDULE EFFECTIVE INDIAN LAND YMCA JANUARY 4 Time Location Monday Tuesday Wednesday Thursday Friday Saturday Group Ex Body Pump Room Lori (1 hour) Lori (1 hour) 5:30 am Power Yoga Power Yoga Studio X Molly (1 hour) Molly (1 hour) RPM Cycling Studio Thomas (45 min) Thomas (45 min) 6:00 am Functional NEW Circuit Training NEW Circuit Training Training Room Elisa (45 min) Elisa (45 min) Cycling Cycling 7:00 am Cycling Studio Sue (55 min) Sue (55 min) Cycling 8:00 am Cycling Studio Sue (55 min) NEW NEW Yoga/Pilates Stretch & Tone Restorative Yoga NEW Pilates 8:15 am Studio X Donna (1 Hour) Rose (1 Hour) Donna (1 hour) (1 hour) Group Ex 8:30 am Room (1 hour) NEW NEW Group Ex 9:00 am Bodyflow Bodyflow Room Laura (50 min) Laura (50 min) Katie (1 hour) 9:15 am Cycling Studio Terri (45 min) (45 min) Group Ex Body Pump Body Pump Room Amelia (1 hour) Amelia (1 hour) 9:30 am NEW Barre NEW Pilates Yoga NEW Pilates Yoga Studio X Kristy (1 hour) Kathy (1 hour) Molly (1 hour) Kathy (1 hour) (1 hour) Group Ex 9:45 am Body Combat Room (1 hour) Group Ex Body Combat Body Combat 10:15 am Room Lindsay (1 hour) Danielle (1 hour) Amelia (1 hour) Group Ex GRIT GRIT NEW NEW Room Amelia (30 min) Amelia (30 min) 10:45 am Barre Studio X NEW Kylee (1 hour) Group Ex 11:00 am Room Priscilla (1 hour) Functional Circuit Training Circuit Training 11:15 am Training Room Cynthia (45 min) Cynthia (45 min) Group Ex Chair Yoga 11:30 am Gold Chair Yoga Gold Room Donna (1 hour) Patty (50 min) Donna (1 hour) Patty (50 min) Group Ex NEW Stretch and Tone 1:15 pm Room Rhonda (45 min) Christine (1 hour) Christine (1 hour) BASIC ZONE ALL LEVELS ZONE ADVANCED ZONE Classes are for those seeking Classes are for those seeking Classes are for those a moderate workout with a slightly, more intense seeking a rigorous workout basic moves and a workout with focus on the for improvements in the comfortable atmosphere.
[Show full text]
Understanding Physical Activity and Exercise Terms
a general agency of The United Methodist Church REIMAGINE PHYSICAL ACTIVITY Understanding Physical Activity and Exercise Terms Physical Activity By definition this means any body movement during the day. This includes grocery shopping, cleaning, dancing, swimming, yoga and push ups/sit ups. Generally speaking, the more physical activity you do, the better off you will be. You will see improvement in your fitness and potentially your health if you exercise consistently. Exercise Exercise is defined as purposeful physical activity with the intent to improve one’s health or fitness. This can be going for a brisk walk, participating in group exercise class, completing a series of resistance training exercises, going for a bike ride, swimming, jogging and more. Exercise Components There are three primary components of exercise—cardiovascular, strength and flexibility. Each component has a recommended weekly amount. But the three can be combined in many activities. For example, swimming is an excellent cardiovascular workout that builds muscle strength and flexibility—combining components 1, 2 and 3 below. Cardiovascular Exercise Cardiovascular exercise, or cardio, is designed to increase your heart rate over a prolonged period of time. 1 Examples include jogging, a brisk walk, a bike ride or circuit training session. The kind of cardio that is best for you depends on your goals. If you are a beginner, start with what you can tolerate such as parking farther away from the grocery store entrance or going for a walk around the block. Focus on increasing duration rather than speed. If your goal is to run a 5K, then you should focus on longer distances.
[Show full text]
The Effect of Selected Circuit Training Exercises on Sprinters of High School Girls
International Journal of Science and Research (IJSR) ISSN (Online): 2319-7064 The Effect of Selected Circuit Training Exercises on Sprinters of High School Girls M. Sudhakar Babu1, P. P. S. Paul Kumar2 1Research Scholar, University College of Physical Education & Sports Sciences, Acharya Nagarjuna University, Guntur District, India 2Principal, University College of Physical Education & Sports Sciences, Acharya Nagarjuna University, Guntur District, India Abstract: History shows evidence that, fatlike training and repetition running were used as conditioning factors to improve speed. Now-a-days circuit training was devised to improve strength and endurance used almost in all track and field events and games to improve the strength and endurance of the players. The researcher was interested in conducting a study to find out, if there was significant effect on speed, through selected circuit training exercises. Thirty girls from Govt. 30 girl’s students of Govt. Girls High School, Bapatla, Guntur District were selected from random group of 200 students as the subjects for this study. During the pre-test period, the subjects were asked to run 100 metres and their time was recorded as the initial performance. Then the group was administered the programme of circuit training, for a period of six weeks. Selected exercises were regularly given in the evening, there circuits a day and three in a week. At the end of the experimental period of six weeks, again the subjects were asked to run 100 metres and the time was recorded as the final performance. Keywords: Girls, Exercise, Sprinters, Training. 1. Introduction continuous exercise which brings about significant improvement in cardiovascular respiratory efficiency and The heights which great men gained and kept were not muscular endurance.
[Show full text]
September 2017
HEALTH & WELLBEING CLASS DESCRIPTIONS Active Older Adult (AOA) Classes: H.I.I.T.: High Intensity Interval Training is a great •Yoga Restorative: A passive style of •AOA Ab Lab/Stability Ball Increase way to burn fat! Moderate intensity intervals are yoga with longer hold times. Allows for deeper stability and balance by targeting the muscles of alternated with high intensity intervals for a full relaxation and calmer mind. the abs and other major muscle groups using a body workout. •Yoga-Yin: A gentle yoga practice variety of equipment and techniques. in which poses are held for 2-5 minutes allowing joints and fascia to release. This class • AOA Circuit: Increase stamina and H.I.I.T.: Express: A shortened version of the will complement your Vinyasa practice and strength for daily living with a standing circuit 60-minute class, you’ll work up a sweat while will open and release areas in need of more workout. Light weights and non-impact aerobics alternating between moderate and high intensity flexibility. are alternated in this fun workout. Chairs are •Yoga 101: Get an introduction to offered for support, stretching and relaxation intervals for a full body workout. basic yoga poses at a comfortable place for exercises. beginners. Hi/Lo Aerobics: Strengthen your heart and lungs •Yoga Flow: This class strives to maintain awareness and focus on the breath Aqua Fitness: Exercises performed in shallow with this vigorous workout. This class is for all water for an aerobic and strength training while moving through a series of postures. workout. May incorporate dumbbells or noodles.
[Show full text]
Group Fitness Class Descriptions
Group Fitness Class Descriptions Class Name Class Description Barre Barre is a workout that will make you feel confident and strong! It is designed to sculpt the muscles throughout the body while improving balance, stability, and flexibility. Battle Rope Blast Battle ropes tone the entire body with a focus on core strength and stamina. This class is for all levels, as any move can be made more/less challenging. The battle ropes will be sure to blast your upper body while increasing muscular endurance in your legs. Boot Camp An excellent way to improve mobility, strength and stamina. The class utilizes groups of strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals. The total number of circuits performed during a training session may vary. Circuit Training Exercise every muscle in the body to develop overall endurance, conditioning and stamina. For all fitness levels! Get your heart pumping using equipment and your own body weight to tone your core, sculpt your legs/arms and flatten your abs. This full body routine is set to high energy music. Strength Circuits Work specifically on building strength throughout the body. Each circuit will work either your upper body or lower body, or a combination of exercises. You will leave this class feeling powerful! Cardio Dance Party This dance class uses various styles of music to get the body moving.
[Show full text]