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| Facilities - Individual Facilities - Elsie Stuhr - Fitness | ||||||
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Elsie Stuhr Fitness Classes Designed for Every Body and Every Need CLASS INTENSITY GUIDE The following can be used as a guide to the type of fitness class you may be seeking. Instructors can also do an assessment to make sure you are at the correct class level. Should you require assistance to participate in a fitness class or would like inclusion services, call Leilani Galanto at 503/629-6342.  Need a little help (Chair Fitness)- Has it been a while since you were physically active? Do you have physical limitations? This class is for those wishing to exercise while seated. It includes rhythmic movement, range of motion, strength, and stretching exercises. Are you in need of movement that helps maintain or improve physical function for basic self-care? Do you need strength, range of motion, balance and coordination for self-feeding, bathing, dressing, toileting, transferring and walking? This class concentrates on activities that improve hand strength and agility, arm strength, shoulder and hip range of motion, quadriceps strength, shin muscles strength, and ankle strength and range of motion. It also provides exercises that help maintain or improve more complex physical abilities, such as preparing meals, house cleaning, shopping and mobility inside and outside the home. This class focuses on muscular strength and endurance, joint range of motion, balance and coordination.  Just getting started (Entry Level) - Do you live independently and seek to improve your overall health and well-being? These classes are for beginners or those returning to exercise. Class includes basic steps, gentle pace, lower intensity. May include seated or standing light strength and stretching exercises. Do you need exercises that help maintain and improve physical function to remain independent and prevent illness, disability or injury?People in this population have the ability to participate in travel, golf and gardening, but a large percentage of individuals are at risk for becoming increasingly dependent. Focus on increasing and building reserve in muscular strength, endurance and flexibility, joint range of motion, balance, coordination and cardiovascular endurance. The primary goal with physically independent people is to educate them about the importance of "prevention of functional loss" and motivate them to increase their health and fitness reserves significantly. Programming that leads these individuals into the physically fit level will help prevent premature disability and functional dependence.  Active now (Intermediate Level)- Are you physically active at least twice a week and seek to improve your health and well-being? This class includes moderate intensity, low-impact exercise. It may also include moderate strength and stretching exercises and optional floor work. Do you need exercises that help build reserve and maintain a level of fitness to live an active, independent lifestyle, continue working in a chosen profession and/or participate in a wide range of recreational activities? This class concentrates on muscular strength, endurance and flexibility, joint range of motion, balance, coordination, agility, and cardiovascular endurance. With physically fit older adults, the primary goal is to provide them with current health information and various opportunities to maintain their level of fitness.  Athlete (Advanced Level) - Do you train almost every day, compete in a sport, or do a physically demanding job? Higher intensity, low impact workout. More challenging strength and conditioning portion. Floor work included. Do you need exercise that helps build reserve and maintain level of fitness, and provides conditioning for improving performance in competition or in strenuous vocational and/or recreational activities. This class includes general conditioning in muscular strength, endurance and flexibility, agility, and cardiovascular endurance. Additional programming will be sport/activity specific to improve performance in a desired area(s). With the physically elite, the health/wellness professional's role is that of facilitator. FITNESS FOCUS AREA & INTENSITY LEVEL FOR STUHR CENTER CLASSES CARDIO HEALTH 20/20/20 Aerobics Ageless Conditioning Aerobic Total Body Workout Boomer Bootcamp D.I.P. the Scale Sit N Be Fit Workout For Weight Loss Aerobic Total Body Workout Boomer Bootcamp D.I.P. the Scale Entry to Fitness Fitness Room Circuit Lower Body Strength Training Osteoporosis Fitness Self Defense Sit N Be Fit Strength Training Stability Ball Weight Training for Men & Women Balance Basics   Essential Mobility and Balance  Osteoporosis Fitness (Int)Self Defense  Tai Chi All Elsie Stuhr Center fitness classes have a balance/coordination component. FLEXIBILITY 20/20/20 Slo Motion Exercise Stability Ball Stretch & Tone Tai Chi Yoga Most Stuhr Center fitness classes have a flexibility component. CORE STRENGTH Abdominal Conditioning Pilates, Adapted Most Stuhr Center fitness classes have a core strength component. STRESS RELIEF Meditation Miracle Ball Tai Chi Yoga All fitness classes may reduce stress CLASS DESCRIPTIONS 20/20/20Get three types of fitness for three times the fun! 20 minutes of aerobics, 20 minutes of strength training, and 20 minutes of flexibility exercises. ABDOMINAL CONDITIONING Join in for 30 minutes of abdominal conditioning, stretching and balance exercises which emphasize strengthening your torso. Benefits of improved torso strength may include increased limb function and decreased abdominal circumference (and increased shopping for smaller pants and belts!). AEROBIC TOTAL BODY WORKOUT This class is designed for the experienced exerciser or fit newcomer. It includes warmup and low impact aerobic conditioning with intervals of strength and endurance work. It's a great total body workout to start your day. AEROBICS Aerobics is still one of the healthiest activities that you can do for your heart. This class is perfect for those who have never taken an aerobics class but want to begin. You will learn basic aerobic moves in a comfortable setting. Your rewards will be a healthier heart, more energy, faster reflexes, better balance, and improved coordination. AEROBICS This heart-healthy class includes a warmup, low impact aerobics, strengthening and relaxation. Beginners and those seeking a moderate level are welcome. See Class Intensity Guide. AGELESS CONDITIONING Combines aerobic, strengthening and flexibility exercises specifically to enhance strength, balance, joint range of motion, mobility and extend independent living. This is a perfect class for individuals who have been physically inactive or want to progress from a chair fitness class. BOOMER BOOT CAMP Are you accused of not acting your age? Calling all 55+ who still want an able, strong, fit body. We will safely, effectively and comfortably increase your heart health and strength and have fun while doing it. This class is taught by a “boomer”! ENTRY TO FITNESS This class is designed for newcomers to exercise or for those with special conditions such as Parkinson's, arthritis, stiffness or weakness. We will work on balance, strength, flexibility and endurance. You must be able to stand for short periods with the use of a chair. Join us and meet other people who are starting a new exercise program. It’s a great way to have fun. ESSENTIAL MOBILITY & BALANCE 45-minute class that focuses on enhancing mobility and improving balance through specific and progressive lower body strengthening exercises (seated and standing). This class also incorporates balance and agility drills and range of motion and flexibility exercises. Additional benefits may include reduced risks of falling, improved muscle strength and bone health in legs and hips, improved walking ability, and stability. This class is geared to persons who feel they have lately lost balance, mobility or stability, or have experienced a fall in the past and want to regain strength and improve walking ability. It's ideal for people who want to maintain independent living and/or may be considering assisted living due to balance and mobility problems and would like to eliminate or postpone assisted care for as long as possible. Included are weekly tips and handouts on maintaining independence in the community. FITNESS ROOM CIRCUIT This class is designed to increase muscular strength while improving cardiovascular health. Each class will be a total body workout incorporating alternating intervals of cardio and strength training exercises using fitness room equipment. FUNCTIONAL STRENGTH This class focuses on increasing strength, balance, and flexibility and joint range of motion to help you improve walking ability and mobility and enhance the ability to carry out daily tasks important for independent living. Includes seated and standing exercises as well as handouts on fall prevention, senior health and fitness. OSTEOPOROSIS FITNESS A low impact class designed for but not limited to people with osteoporosis. Use weights and dynabands to strengthen muscles around joints. Improve balance and coordination to prevent falls. ADAPTED PILATES Improve your posture as you stretch and strengthen the main stabilizing muscles of your abdominals, back and buttocks. Mats and Pilates bands will be used. PILATES: STANDING Improve your posture as you stretch and strengthen the main stabilizing muscles of your abdominals, back and buttocks. Both a pilates ball and stability ball will be used. SELF DEFENSE Join David Bersaas in his practical self-defense system of KenChinWingTai. This is a mixture of Kenpo (Chinese Karate), Chin Na (Chinese precursor to Japanese Ju-Jitsu), Wing Chun (soft-style Kung Fu) and Tai Chi. SIT N’ BE FIT This class focuses on exercises for strength (using light weights and bands), endurance (full body cardiovascular moves) and flexibility (gentle stretches) -- all while seated. This is a great class to get fit and meet people. SLO MOTION EXERCISE This program is designed for everyone. Class members will exercise while sitting, standing and listening to a variety of music. Fun and friendship are emphasized. STABILITY BALL This class uses the stability ball to increase balance, strength and flexibility. It's a fun and rewarding new tool to increase your fitness level. STRENGTH TRAINING A strength training class using dumbbells, ankle weights, bands, tubing and floor mats. It also includes stretching and relaxation and is a great way to increase muscle strength and endurance. STRENGTH TRAINING A strength training class using dumbbells, ankle weights, bands, tubing and floor mats. It also includes stretching, relaxation and an optional aerobic component. It's a great way to increase muscle strength and endurance. TAI CHI I This class is designed for the beginning student and will cover the first section of the Tai Chi form. TAI CHI II Designed for continuing student. Will cover sections 2-3 of the Tai Chi form. Must have one term of Tai Chi I or instructor approval. TAI CHI III Designed for the continuing student and will cover sections 4,5,6 of the Tai Chi form. Prerequisite is two terms of Tai Chi II or instructor approval. WEIGHT TRAINING FOR MEN & WOMEN We will use free weights, various weight machines and other forms of equipment to increase muscle tone, strength, endurance and flexibility. Strengthening the cardiovascular systems will be emphasized as well. There are no prerequisites for this class. YOGA, ALL LEVELS Beginners will be guided to learn basic yoga postures, breathing exercises and meditation techniques. More advanced students will have the opportunity to deepen their skill and knowledge of this ancient science. YOGA, BEGINNING For the student with little or no yoga experience. Learn how to stretch deeply and completely with simple movements combined with conscious breathing. Increase your strength and flexibility and bring about a more peaceful and relaxed state of being. YOGA, CONTINUING Requires one term of yoga or the instructor’s approval. YOGA, GENTLE This class is designed for the first-time yoga student. Ease into the rewards and benefits of yoga with this “gentle” class. FITNESS ROOM The Stuhr Center weight room is open for drop-in use during the listed hours except when a class is scheduled in the room. Class times will be posted in the weight room. A fitness room orientation is mandatory for usage. PRICES (ID = In-District, PA = Paid Assessment)  ELSIE STUHR CENTER WORKOUT VIDEOS ...are available. Your favorite fitness instructors are working hard to bring you four fitness videos that will help you stay strong, fit and happy during our center closures and our unavoidable breaks between sessions. 1. Complete Chair Fitness Workout with Kimberly, Peggy, and Jackie -- About one hour in length including warm up, workout and stretch. 2. Yoga with Lloyd 3. Complete Aerobics Workout with Kendra – Keep your heart in condition. About one hour in length including warmup, aerobics, cool down and stretch. 4. Intermediate Strength Training and Abs with Diane, Jacqueline and Georgette - Maintain your strength and conditioning with this total body workout. About one hour in length including warmup, strength work for all major muscle groups, abdominal exercises, and final stretch. Choose one or more video for only $14 each. Sign up at the front desk to reserve your workout DVDs today. |
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