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Fitness Orientations
Not sure how to use a peice of equipment?
We offer free fitness orientations to all members!
Orientations take place daily:
Monday, Tuesday, Wednesday, Friday
10:30 am
Thursday, Saturday, Sunday
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New Fitness Classes
Spin Yoga
Mondays
12:00-1:00pm
Instructor: Michele Murray-Hedlund
See January fitness descriptions for details.
Zumba®
Tuesdays 6:15-7:15pm
Instructor: Christina Russell
Occasional Saturdays:
February 12 & 26th 10:30-11:30 am
See January fitness descriptions for details.
Shape and Shake your Booty
BEGINS FEBRUARY 3rd
Thursdays: 6:30-7:30 pm
Instructor: Pamela Lyttle
Come join us for some fun firming and flaunting of our fanny. This class will help you tone your most challenging area, and afterwards allow you to relieve some stressors with some shimmying and shaking. The first half hour we will concentrate on shaping our problem spots: The BUTT and GUT. Using muscle endurance, shape your tushy and strengthen your abs like never before. Afterwards, it's time to have fun with some Zumba. For the last half hour we will dance the salsa, merengue, mambo, and more. This will be a great class for those who want to sample Zumba or for those who do not want to commit to entire hour. Come join us for both a challenging and fun time!
Circuit CircusBEGINS FEBRUARY 2nd Wednesdays 7:45-8:45am Instructor: Sue Seemann
This class combines cardiovascular exercise with resistance and interval trainig utilizing a variety of fitness apparatus and formats. This intense total body workout is designed to enhance your muscular strength and endurance utilizing weights, resistance bands, jump ropes, Bosu, steps and/or other equipment and drills. Get your total body workout and have fun too!
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Dear Fitness Friends,
The number one New Year's resolution for many people is to exercise more/lose weight. However, most of us end up struggling to keep our resolutions and break them by spring. So what does it take to stay on track and turn your New Year's resolution into a lifestyle change? Here are a couple of tips to help you.
- Start by setting small yet realistic goals for yourself. Each week come up with a goal that you are confident you can accomplish.
- Make sure you keep track of your workouts so you can record your progress. By recording your workouts you can pinpoint whether you are gaining strength or hitting a plateau.
- Add variety to your workouts. Try new exercises or attend a new class to eliminate monotony from your routine.
- If you are new to exercise or unsure how to get the best results come talk to us about personal training or a guided exercise plan. Often times we get frustrated because we don't see the pounds immediately coming off the scale. Personal training can help you eliminate training mistakes and make the most of your exercise time.
The Fraser Valley Recreation District offers so many different options for those looking to exercise more/lose weight. Check out our January group fitness schedule and try something new. Don't forget we also offer gymnastic and trampoline classes for adults. See the winter gymnastic calendar for details.
Whatever your New Year's resolution maybe, we wish you health and happiness in 2011.
Yours in good health and fitness,
John Florkiewicz Lucy Fisher
Recreation Supervisor, Recreation Coordinator,
Fitness/Gymnastics Fitness/Gymnastics |
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| Training with Watts
Training with watts is a great way to improve your fitness level especially when it comes to cycling. But what exactly is wattage-based training and how do you use it? Watts is a measure of power. For a cyclist, power= resistance X pedal speed. Watts are objective- they are not affected by conditions such as heat or wind, which might impact your body if you are cycling outdoors. In effect you can compare the watts you generated from one workout to the next. By improving the average number of watts you are able to generate over a given period of time, you are essentially improving your "power" and cardiovascular fitness. Interval training is an excellent way to use wattage based training to increase power. After warming up for several minutes, increase resistance and pedal hard for one minute followed by one minute of rest. Try for 3 sets ending with a 5 minute cool down. Don't forget you should be adding enough resistance so that you are breathing hard - (80-90 percent of max heart rate) while keeping your speed up. Keep track of the watts you generated during the workout, and try to improve upon that number. You can also add more interval sets and decrease your recovery time to make the workout more challenging. Lance Armstrong pedals an average of 400 watts during the final hour of a seven hour stage of the Tour de France. Now, you may not be Lance Armstrong- but setting measureable goals for yourself with a wattage-based training program can help you get ready to hit the trail when the snow finally melts.
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