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12 Week Program: Free to all YMCA members

Personal Trainers on staff: Hope Varela, Linda Jennings, Crystal Barber, Amy Green, Amy Green, Jennifer Cox, Jammie Adamson, Dave Robinett and Kristi Bergkamp.

Meet with a trainer every four weeks for a total of twelve weeks!

Phase 1 - First consultation appointment lasts approximately 1 hour to 1 ½ hours, consisting of cardiovascular exercise program and orientation, fitness evaluations, body composition analysis, and scheduling a second follow-up appointment.

Phase 2 - During the second (end of Week 4) and 3rd (end of Week 8) appointments, your trainer will show you how to use the Cybex Eagle weight training equipment and these sessions typically last 30-40 minutes.

Phase 3 - During the fourth and final appointment, your trainer will re-asses fitness evaluations administered at the first appointment and revise exercise programs.

Fitness Evaluations (not mandatory):

• Cardiovascular Component: A time 3-minute step test will be administered to assess current cardiovascular function (exercise heart rate and recovery efficiency).
• Muscular Strength Component: A full-body or knee push-ups are administered to asses current upper body strength level.
• Muscular Endurance: A timed 1-minute curl-up test will be administered to assess current muscular endurance of the abdominal muscles.
• Sit and Reach: A test will be administered to assess hamstring flexibility.