Fitness Orientations
Cardio and Strength Orientations
Cardio
The Cardio Orientation provides information and instruction about the proper use of cardio equipment. The importance of cardiovascular health will be explained along with the individual's optimal exercising heart rate. Sign up at the Welcome Center.
Strength
The Strength Orientation provides information about how to safely and effectively use strength training equipment in approximately 3 sessions. Proper machine settings, form and lifting technique will be explained. An individual strength training program may also be designed. This Orientation will allow the member to use the equipment confidently, safely, effectively and independently. Sign up at the Welcome Center.
12 Week Program
FREE individualized, supervised 12 week exercise program utilizing both cardiovascular and strength training equipment. Perfect for the new or returning exerciser.
Program Details
A trained staff member walks you through an individualized, supervised 12 week exercise program utilizing both cardiovascular and strength training equipment. To sign up or for more information contact the Welcome Center at (253) 853-9622.
First Four Weeks
Your first four weeks will include cardiovascular exercise: walking, jogging, and/or bicycling. You will track your workouts on the computer and your YMCA coach will give you regular feedback about your progress.
Second Four Weeks
Your coach will add strength machines to your workout such as the bicep curl, leg press, and back extension.
Third Four Weeks
Workouts will intensify at a pace that is right for you, either by increasing cardio exercise or adding weights to your workout. Typically, you will meet with your coach every four weeks to review your progress and add something new to your routine.
The Finish Line
At the end of your 12 Week Program you will meet with your coach to discuss your program, celebrate your success and see what else the YMCA can offer you to help you continue on your journey to total health. Maybe you will want to join a fitness class or try a new workout routine. Our YMCA staff will be there to help you create a continued workout plan for a strong and healthy future.
ActivTrax®
ActivTrax® is a web-based fitness tool designed to offer customized exercise and nutritional guidance based upon the needs and goals of each member. Once you complete the ActivTrax® orientation, you will receive a customized workout to help achieve your fitness goals. Please plan on completing a Strength Orientation as a prerequisite. Sign up at the Welcome Center.
