Fitness/Health

The YMCA's goal is to help members become regular exercisers by focusing on the quality of the exercise experience. We believe that encouragement and guidance built into your exercise experience will support you to develop positive behaviours and a healthy lifestyle.

Fitness Centre

State-of-the-Art Equipment At each YMCA Branch, our fitness centres feature the latest in strength training and aerobic conditioning equipment including treadmills, bikes, stair climbers, rowing machines and cross trainers. Fitlinxx, a revolutionary new exercise program is now available at YMCA of Niagara membership centres in St. Catharines, Niagara Falls and Welland.

Expert Staff YMCA fitness centre staff have a university degree in physical education and/or national YMCA certification in strength training. These qualified staff can develop an exercise program tailored to your individual needs and can assist to set goals, identify barriers and strategies and evaluate your progress.

A Shared Experience During peak times, a 30 minute time limit per person is applied to the use of the cardio equipment. This ensures that all members have fair access to equipment. A sign-up board is provided and monitored by YMCA staff.

To maintain a high standard of cleanliness and safety for everyone, members are asked to use towels provided to wipe down equipment after each use. Free Weights should be returned to their stands after each use. When others are waiting to use strength conditioning equipment, consider offering to let them "work in". This means that both you and the waiting member use the equipment, alternating sets. Rather than resting on equipment between sets, sharing equipment in this way allows everyone better access to equipment. For a complete list of equipment and services, visit one of our three membership branches. Please note that equipment types and styles may vary from Branch to Branch. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie Return To Top

FitLinxx & the YMCA
Available at YMCA of Niagara Membership Centres in St Catharines, Welland and Niagara Falls
What if your exercise program was so easy you didn't have to think about it? Your exercise routine was programmed for you, you were rewarded for achieved goals and encouraged when your motivation was waning, and at each machine you were reminded of seat adjustments and ideal range of motion. Too good to be true? Not at the YMCA of Niagara!

We offer our members customized workouts by FitLinxx, a state-of-the-art exercise software program that takes your workout routine high-tech. Fitlinxx is strength training technology that coaches members on their workout and gives YMCA staff the tools to create specialized programs, track member participation and coach workout progress and performance. With the use of this technology the YMCA is able to enhance member service, while building relationships with members to help them become successful in meeting their fitness goals. Fitlinxx is installed on our strength training equipment.

YMCA Fitness Trainers are available for personal appointments to help establish and set realistic goals, develop your fitness program and orient you to the equipment and the Fitlinxx system. Fitlinxx makes it easy for members to get a structured, safe, effective workout every visit. During your fitness consultation you will receive a personal ID number that when entered into the system upon access will call up your personalized program and coach you through each exercise. The Fitlinxx training partner eliminates the guesswork or memory work on remembering your seat setting, weight, sets, repetitions and range of motion. The equipment "learns and remembers" you each time! Fitlinxx makes it convenient for you to see your progress and stay motivated.

Your YMCA Fitness Trainer stays connected with you through the system and is able to monitor your progress, send you messages to provide suggestions, set up your next appointment and to motivate/congratulate you on your accomplishments. Through this system you can ask your Fitness Trainer questions anytime and they will provide ongoing feedback and advice. You can even access your Fitness Trainer and all of your information from the comfort of your home through the web.

Your YMCA fitness consultation is included in your membership. Appointments can be made by visiting the fitness centre. For more information on Fitlinxx or YMCA Fitness programs, please visit the Fitness Centre. Return To Top

Getting Started

Let us help
Adopting exercise into your lifestyle will make you feel better, give you more energy and greatly reduce your risk for developing many chronic diseases. We want to support and assist members to make sure that exercise becomes a part of their everyday activities. Y programs and staff offer guidance, motivation, and structure to help members start and stick with a fitness routine.

Adult Orientations
Individual and Group orientations to the fitness centre, are led by a YMCA fitness professional and are offered to all YMCA members. You will learn basic exercise principles with emphasis on strength, cardiovascular, and flexibility techniques. For more information, please contact any YMCA Branch.

Youth Orientations
Youth Members aged 13-15 are required to attend a Youth Fitness Centre Orientation for safety reasons, before they are permitted to use the Fitness Centre. After taking the orientation, youth members receive a shoe tag which allows them privileges, excluding the free weight room. Shoe tags must be worn when in the YMCA. For more information, please contact any YMCA Branch.

For a complete overview of "Get Started" options, visit one of our three membership branches. Please note that orientation styles and scheduling may vary from Branch to Branch. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie Return To Top

CycleFit Now available at all YMCA of Niagara Membership Centres
CycleFit is a cardiovascular fitness class held on indoor stationary bikes. It is conducted in a group setting and everyone controls his/her own intensity. Certified instructors guide and motivate particpants of all ages and fitness levels alike to work at their own pace while pushing their limits. The instructor uses music and instructional cycling techniques to guide participants through all types of terrain, flat roads, hills, rough trails, interval drills and more. The movements are fun, simple and easy to learn.

In anticipation of the high demand for CycleFit classes and to ensure members have fair opportunity to participate, members may call in to reserve a bike. They may call up to 60 minutes before class begins. We ask members to arrive for classes 10 minutes early to make the bike adjustments necessary to fit your leg and torso length. Injury prevention and a proper workout are dependent upon proper fitting of the bike.

Everyone is in control or their own resistance level on the bike so each member works out at their own pace. Be sure shoelaces are tucked into shoes and wear shorts or pants that are tight at the ankle to prevent loose items getting caught in the crank arm of the bike.

Fitness Classes
YMCA Group Fitness classes give you a chance to meet people, improve you fitness level, and have fun! Members are encouraged to work at their own pace. Ask your fitness instructor for assistance or exercise information at any time. Most of our classes include cardiovascular, muscular strength/endurance, and stretching components. YMCA fitness volunteers and staff are trained and certified as YMCA Fitness instructors.

Who Can Participate?
All members 16 years of age and older are invited to join any fitness classes. Members need not register for a class. Youth members 13 - 15 years of age can attend fitness classes after completing a Youth Fitness Orientation and receiving a shoe tag.

Class Types*
Classes may vary at each Centre - please refer to the fitness schedule for specific times.

Learn to... Classes will teach you the basics of different group fitness classes. Please check the program event board each week to see which style of class is being featured. A great way to try something new.
Hi-Lo Classes put your entire favourite high and low impact aerobics together giving you lots of choice and variety in your workout.
Step Step class involves stepping up and down in different combinations on a step. The step height can be adjusted for your fitness level and promotes cardiovascular training with variety.
Box Fit This is a challenging workout, shaping shoulders, upper back, abs and legs with a series of jabs, hooks, punches and kicks. You can achieve endurance, balance, strength and stability.
Body Scupting or Express Strength These classes provide overall body toning and conditioning using free weights, stability balls and other fitness equipment, with emphasis on muscular strength and endurance, postural awareness and stretching.
Core Fusion This mind-body class incorporates Yoga and Pilates inspired moves to promote core conditioning.
On the Ball Adding the ball into your workout increases your mind/body awareness, core strength, balance and flexibility as you perform the work on an unstable base of support.
Cardio Mix This blend of hi-lo impact aerobics, step, athletic moves, boxfit and more gives you something different all the time.
Athletic Hour A sports conditioning circuit class, without choreography, is designed to help you develop muscular strength, endurance, flexibility and balance.
Power Mix A blend of hi-lo, step and box fit cardio to move and energize you.
Abs Blast This class concentrates on sculpting the abdominal muscles and focusing on core stability.
Gentle Fit This class is designed to improve cardiovascular flow, range of motion and strength levels. Great for those new to exercise or with joint problems.
Yoga Fitness Based on traditional yoga postures, this class focuses on strength, flexibility, breathing and relaxation techniques.

For a complete listing of current aerobic and step classes available, visit one of our three membership branches or download a current schedule. Please note that class types and styles may vary from Branch to Branch. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie Return To Top

Water Fitness

Aquafit Aqua Fitness includes a cardio, stretching and strength component in the swimming pool. Since exercise in the water reduces the impact on joints, it is a gentle yet effective way to achieve fitness. Members may choose between shallow water aquafit or deep water aquafit, which requires some swimming ability.
Shallow Aquafit
Shallow Aquafit allows participants to perform many high impact cardio movements that can still be low impact with less chance of injury. The floor of the pool gives participants a sense of security and familiarity, especially those with weak swimming skills.
Deep Aquafit
The focus of this class is on cardiovascular movements incorporating core stability and actively using abdominals. By having a class that depends on buoyancy eliminates the impact forces but still creates a challenge. Participants will struggle to stabilize their centre of buoyancy and maintain a vertical alignment.
Aquafit in Moderation
Ideal for adults looking for a more subdued or moderate class. This class is shallow specific, combining moderate cardiovascular conditioning while increasing range of motion. Many movements used in a shallow aquafit class are adapted to meet the needs of participants with less intensity.

For a complete listing of current Aquafit classes available, visit one of our three membership branches or download a current pool schedule. Please note that class types and styles may vary from Branch to Branch. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie Return To Top

Senior Fitness

For many older adults, even the simplest daily tasks become a chore. Climbing stairs, reaching up to a top shelf, getting out of a chair or lifting a bag of groceries can be almost impossible for some older adults who have experienced a loss of strength, flexibility and endurance. The good news is that seniors can improve their health and do those daily tasks with greater ease by participating in a regular exercise program. This increase in physical ability also increases their independence.

Gentle Fit
This exercise class is designed to increase flexibility, functional strength and endurance. Qualified instructors will lead participants through a variety of exercises using music and equipment for inspiration, motivation and assistance. Classes available at all branches and vary according to participants needs.

Aquafit
Aqua Fitness includes a cardio, stretching and strength component in the swimming pool. Since exercise in the water reduces the impact on joints, it is a gentle yet effective way to achieve fitness. Members may choose between shallow water Aquafit or deep water Aquafit, which requires some swimming ability, and Aquafit in Moderation.

For a complete listing of current senior classes available, visit one of our three membership branches or download a current schedule. Please note that class types and styles may vary from Branch to Branch. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie

Personal Training

YMCA Personal Trainers are committed to helping you improve your physical fitness, health, and overall quality of life. Through one on one encouragement and guidance, our Personal Trainers help you to determine and achieve your personal fitness goals, and aid in the development of your very own personal program. Each session is one hour in length and scheduled at your convenience.

How can I benefit from Personal Training at the YMCA?

Working with one of our Certified Personal Trainer's you can:

• learn healthy workout patterns if you are beginning, or returning to regular exercise
• learn new techniques and training programs that allow you to advance to a new level of fitness
• maximize your workout time, by having-an effective program planned by your Trainer
• achieve specific fitness and health goals

Expert Advice

Your YMCA Personal Trainer will:

• supervise each repetition of each exercise, and give you ongoing feedback to maximize the effectiveness of your workout
• teach you exercises which will best meet your fitness goals
• teach you correct form for each exercise, and show you modifications to suit your individual body type
• help you establish realistic goals, continually adjusting your workout to keep pace with your changing needs
• work with your physician and physical therapist where needed to help you recover from injury and make a smooth transition from rehabilitation treatment to regular workouts

Motivation & Coaching We all perform better when we're working with another person; especially someone who wants us to excel.

Your Personal Trainer can:

• help you find the motivation to enjoy working out regularly
• help you motivate yourself to put that little bit more into your workouts, within safe limitations
• help you develop and stay focused on your objectives
• help you enjoy your workouts by adding balance and variety

Customized Results Depending on your personal goals, your Personal Trainer can:

• help you develop the knowledge and confidence to work out regularly on your own
• help you decrease your body fat
• help you improve your performance in a sport with sport specific training
• help you get into condition for a seasonal sport.

Personalized Programs Becoming involved with a YMCA Personal Trainer is ideal way for you to focus on:

• Weight Loss
• Strenght Training
• Core Stability
• Aerobic Endurance
• Cardiac Rehab
• Perfect Posture
• Injury Rehab
• Nutritional Planning
• Balance & Coordination
• Post Surgery
• Sport Specific
• Pre/Post Natal

For more information regarding personal training, visit one of our three membership branches for pricing and availability. St. Catharines Walker Family | Welland/Pelham | Niagara Falls | Fort Erie Return To Top

Walk'n Run

Available at all YMCA of Niagara Branches

Track Etiquette and Safety Adults, students and youth aged 13-15 who have completed a Youth Fitness Centre Orientation have track privileges. On Sundays child members aged 6+ years may use the track when supervised within arm's reach of a parent/guardian who is also a member. Check the specific times at each branch.

There are lanes to suit your needs: walking, running and passing. (The Niagara Centre YMCA does not have a running lane due to the configuration of the track around the gym.) The outside lane has been designated as the walking lane as it includes a hand guide rail. Please use the lanes as designated above the track. The running/walking direction on the track changes every day, so be certain to check the direction arrow before stepping onto the track. You are also asked to signal your intention to pass, change lanes or leave the track by raising your hand and checking behind you before proceeding. As a courtesy to other members, when using the track with a partner, run/walk one behind the other rather than side by side.

What to Wear Clean, non-marking running shoes are required to protect the specialized flooring. The YMCA also requires members to wear a t-shirt and tights, shorts or sweat pants. Running Outside The YMCA makes a great beginning and ending place for runners and walkers. Please remember to wear your locker key. Return To Top

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