Fitness Center

Our state of the art fitness center provides excellent cross-training benefits with both strength training and cardiovascular equipment. YMCA trainers will introduce you to our Fitness Center and work with you to develop a Personalized Fitness Program.

Cardiovascular Equipment

We have a variety of state of the art cardiovascular machines including treadmills, elliptical cross-trainers, steppers, rowing machines, and upright and recumbent stationary bicycles.

Cardio Theater

All cardio equipment is connected to Cardio Theater allowing you to watch television while exercising. Please note that each member will need to supply his/her own personal headphones to enjoy the audio portion of the broadcast.

Free Weight Room

The free weight room has a variety of benches and equipment including: Smith machine, power rack, chest press, incline chest press bench, decline bench, flat bench, cable crossover, lat pull down, and dumbbells ranging from 2.5 lbs. to 100 lbs.

Free Weight Strength Training

With free weights, it is so easy to over train and injure yourself without the proper training. Learn all about safety and form while you reap the benefits of free weights from our knowledgeable fitness professionals. Allow us to create a series of free weight workouts tailored to meet your needs and expectations. Our free weight section has a variety of benches and equipment including: Smith machines, press benches, cable crossovers, assisted pull-up station, barbells and dumbbells.

Personal Fitness Program

The Northwest YMCA offers all facility members a one-on-one orientation concluding with the development of a personalized fitness program. 

With your Personal Fitness Program you will:

• Feel confident with an exercise program that is right for YOU.

• Feel successful with equipment that is easy to use and an exercise routine that is easy to stick with.

• Stay motivated with guidance and encouragement from our friendly staff.

• Become committed to exercise through the routine of a structured program.

Make your appointment today through the Member Service Center.  Available free of charge to facility members. 

Youth Orientation

The Youth Orientation has been designed to introduce youth ages 9-12 to workout safely using selectorized equipment, free weights, and cardiovascular machines.  Proper weight room demeanor will be discussed.  Program participants will also be taught the proper usage of cable attachments, collars, and all bars.  Upon completion of the course, youth ages 11 & 12 will be able to access the fitness center and free weight room without a parent/guardian present.  Youth ages 9 & 10 are required to have a parent/guardian present during their workout.

Circuit Training

Our complete circuit training program is comparable to many circuit training studios. It is designed to bring you the best cardiovascular and strength training workout all packed into one 60-minute session. The Circuit Training routine is done using high repetitions/low weights on our selectorized equipment and incorporates exercises for all the major muscle groups. The routine helps you to burn fat and develop muscle strength and endurance. You will enjoy your circuit workouts in a small group setting. This is a class that goes by quickly with significant results in half the time.

FitLinxx

FitLinxx is an interactive fitness network designed to make sure you get a personalized workout each and every time you exercise. The system is designed to give you instant feedback while you exercise on the CYBEX equipment AND for your fitness coach to monitor your progress, helping you reach your peak potential. Each piece of equipment works a specific muscle group and is safe, effective, fun and easy to use.

Using FitLinxx at the YMCA lets you:

• Exercise using a customized program geared to your goals, needs and constraints.

• Receive personalized support from your Fitness Coach.

• Get immediate feedback on your precise exercise movements.

• Track your workout progress.

Enhance your overall lifestyle by visiting www.fitlinxx.com where you can find articles on health, wellness, and nutrition, and view member success stories.

Women’s Strength Training

This 8-Week Program offers females over the age of 16 and varying fitness levels an easy-to-follow guide on developing muscular fitness. By dispelling the many myths and misconceptions of free-weight training, we assist you in conquering the fear of your transition from the selectorized Cybex equipment to a new world of strength training options. Conducted in a group setting, the program is fun and interactive. Learn about functionality, muscle isolation, safety and efficiency.

Fitness Evaluations

If you are starting a fitness program or you are just curious about your fitness level, you can have your fitness level tested. The five components of the fitness test are aerobic fitness, muscular strength, endurance, flexibility and body composition. The test session will be followed by a consultation to assist you in matching the activities that best suit your needs and goals.

Flexibility and Stretching

Flexibility is an integral part of true physical fitness. Learn various ways of strengthening your core muscles (abdominal and back), improve spinal mobility, posture and balance, and learn various relaxation techniques. Learn how to take your joints through their full range of motion. Make an appointment at our Welcome Center.

Personal Training

The Personal Training Program (PTP) at the Northwest YMCA provides our members with a premium personalized fitness training experience. PTP is a fee-based program designed for our members to benefit from hourly sessions with a certified personal training coach. Initially, our personal trainers will screen and evaluate the member’s fitness levels. Then a well-designed, individualized exercise program will be administered through safe and effective one-on-one consultations.

Our PTP is personalized and customized for you! Interested? Contact the Welcome Center. Everybody can benefit from the time spent with a certified personal trainer. Invest in yourself today. We can help!

Total Health

Eight Weeks To Wellness

This program focuses on increasing awareness of how health habits impact our lifestyles. By adopting a healthy lifestyle now, you can significantly reduce your risk for serious health problems, increase your energy level, feel better, and live longer. Each week, for 8 weeks, you learn how to:

• Identify and develop a healthy lifestyle

• Become more physically active

• Eat better

• Achieve and maintain a healthy weight

• Recognize and avoid dependencies

• Cope more effectively with stress

• Focus on prevention

You also receive a 32-page workbook with weekly lessons. With the workbook, you do more than just hear about good health principles–you are encouraged to practice them!

Personal Fitness Program

Are you new to physical exercise? If you would like to make exercise a part of your life but are having trouble getting started, then our 12-Week Personal Fitness Program is for you. This program is designed to ease you into a fitness program and help you build the commitment and the motivation to keeping fit. Step by step, our fitness coaches help you learn the importance of combining the cardiovascular exercises of your choice (cardio equipment, group exercise classes, lap swimming, etc.) with strength training. Each week, for 12 weeks, you will:

• Feel confident with an exercise program that’s right for you

• Feel successful with equipment that’s easy to use and an exercise routine that’s easy to stick with

• Stay motivated with guidance and encouragement from our friendly and easily accessible staff

• Become committed to exercise through a structured program

Make your appointment at our Welcome Center today.

Living Strong, Living Well

This program is designed for adult cancer survivors who have recently become de-conditioned or chronically fatigued from treatment and/or disease. We offer a small and intimate group setting that creates a supportive environment to enrich physical health and fitness. In collaboration with the Stanford Health Improvement Program, our goal is to help patients build muscle mass and muscle strength, increase flexibility and endurance, and improve functional ability.

For registration information, contact Joyce Hanna at
(650) 725-5014 or email her at joycehanna@stanford.edu.

Meditation

What is it and how can it enhance your life? Explore the infinite potential of meditation and find out how you can simply integrate this practice, making it a regular part of your daily life. Meditation is known to reduce stress, promote a positive attitude, and lower blood pressure and anxiety levels.

Experienced practitioners lead guided meditations and instruct on how to regulate the mind. The mind can be taught to be an instrument of change for both the individual and that individual’s society. Experience a sense of centeredness that will result in the delicate balance between your inner and outer worlds. Come try this wonderfully balanced class.

Massage Therapy

Here’s wonderful way to stimulate the muscles, increase lymphatic and venous circulation, relieve pain and swelling, rid the body of toxins, and increase tone of skin, muscles, tendons and blood vessels. Massage also relieves stress and tension.

Energy Healing Therapy

Energy healing treatments restore the natural balance of energy in the human system, thus restoring physical, spiritual and emotional health through energy attunements. Medical QiGong, Reiki, BodyTalk® and Healing Touch® modalities assist in unblocking of the chakra system and treat the whole person to help create many beneficial effects such as relaxation, sense of peace, security, and well-being.

Pilates Mat and Reformer Training

The Northwest YMCA offers private and semi-private Pilates Reformer training in a well-equipped studio. Pilates is an innovative system of mind-body exercise evolved from the principles of Joseph Pilates. Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen. It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.

So if you want to be toned, strong, and energetic, then it’s time to be part of a cutting-edge fitness class that’s sweeping the nation. Let the Northwest YMCA’s certified Pilates Instructors help you get started or help you progress to a new level in your Pilates practice. We offer Mat and Reformer Work. For well-trained instructors and competitive prices, you can’t beat the Pilates program at the Northwest YMCA.

Wellness Workshops

These workshops are led by some of the area’s prominent health professionals. Geared toward keeping you informed and healthy, upcoming workshops include stress management, meditation practice, changing type-A behavior, exercise and pregnancy, parenting tools and dealing with diabetes. Please see announcements for upcoming workshops. Brought to you in collaboration with Whole Foods Market in Cupertino.

Feldenkrais

Awareness Through Movement. Improve flexibility and relaxation through the methods of Feldenkrais. This series of gentle movement exercises are skillfully designed to increase the ease and range of your movements and restore efficiency and harmony throughout the body. You learn to abandon old habitual patterns that hinder you and develop new alternatives to movement. The Feldenkrais technique focuses on using the brain to control the muscular-skeletal movements and have better communication between mind and body.

Aerobics

A high energy intermediate-to-advanced aerobic workout incorporating a variety of styles including non-, low-, and high-impact movement. Aerobic section is followed by an extensive abdominal workout and cool down.

Cardio Dance

This class is a cardiovascular workout utilizing high and low impact choreography. Movements can be modified to increase and decrease the intensity of the workout.

Belly Dancing

This class is designed for anyone who would like to learn the art of Middle Eastern Belly Dancing. Class consists of warm-up, stretching and strengthening, along with the fundamental steps practiced in Belly Dancing.

Body Ball

This class helps develop posture, balance, strength, and flexibility using stability balls.

Body Sculpt

Improve your muscular strength and increase lean muscle mass through resistance training. Free weights, weight bars, bands, tubes, and stability balls are used to provide a variety of challenging exercises.

Chair Exercise

Chair Exercise is a form of aerobic exercise where the participant stays seated in a chair for the duration of the exercise session. Normally targeted at those with mobility problems, chair aerobics aims to give a complete workout while limiting the stress and strain on joints.

Circuit Training

This one hour circuit routine is done using high repetitions on our selected equipment and involves as many of the major muscle groups as possible.

Gentle Yoga

This class is designed to improve flexibility and muscle strength through Yoga poses and posture. Body alignment is emphasized to protect the body from injury and create body awareness. Wear comfortable clothes; no shoes.

Family Yoga

This class will unfold all the classic Yoga principles in a very simple but playful way with a lot of innovative games, sharing, and actual practice of Yogic techniques. (Ages 4 and up)

Hatha Yoga

Emphasis is on proper alignment, grace, and power within the poses and posture. Mats, blocks, and straps are provided.

Traditional Yoga

A gentle, restorative Yoga class, which includes basic experiential understanding of Yoga, Asana, Breathing (Pranayama), Relaxation Techniques, and their applications.

Healthy Back

This class is designed to help you develop a daily stretching routine for a healthy back. You will learn a variety of exercises to alleviate and prevent back pain.

Indoor Cycling

Using a special indoor bicycle, this class is a great cardiovascular workout, which incorporates different levels of resistance, speed, and intensity. Participants are encouraged to cycle at their own ability level.

Karate: Shotokan Karate for Toddlers

Toddlers (age 4-7 years); Youth (age 8 and up)
Students will have fun while learning proper stretching, blocks, punches, kicks, strikes, body parts, and how to fend off attackers. Toddlers’ natural curiosity and playfulness combined with basic Karate drills will help develop mental focus, coordination and alertness. This class teaches self-discipline, respect, and self-confidence, helps release excess energy, and prepares students for future progression. This is a fee ($) class; no drop-ins.

Kickbox

This class is for everyone! Previous experience with aerobics or kickboxing moves is not necessary. This class is non-contact and incorporates the basics of cardiovascular conditions for a kick-out workout!

Kickbox/Sculpt

This 75-minute class is a combination of Kickboxing, muscle strengthening & conditioning, and resistance training—all in one class!

Latin Cardio

Explode onto the dance floor to the beat of Latin/Salsa music. This class will focus on salsa dance movements, which sharpen your sense of rhythm and muscular control, combined with great music. (All levels)

Line Dance

Are you looking for an opportunity to learn what country and western line dancing is all about? Not only can you have a lot of fun and meet a lot of new friends, but it’s also a good source of exercise and a great stress reliever. Line dance basics are taught, as well as the current popular line dances. Singles and couples are welcome.

Medical Qi Gong (CHI-kung)

The aim of this class is to: open meridians in the body; integrate body, mind and spirit for relaxation; and increase flexibility and well-being. No charge for YMCA members. Fee ($) for non-members.

Wild Goose Qi Gong

The Wild Goose Qigong sets are a safe, yet powerful healing system that is very popular in China today. The delightful, carefree and fun-to-learn movements imitate that of wild geese. Great for all ages and health levels. No charge for YMCA members. Fee ($) for non-members.

NIA

Neuromuscular Integrative Action is a body-mind-spirit-fitness program based on three arts: Martial Arts, Dance Arts, and Healing Arts. It combines nine unique movements forms that when integrated, deliver a safe, effective cardiovascular workout with total body conditioning and personal growth benefits. (All levels)

Pilates Mat

This is the classic matwork of Joseph Pilates refined for all levels. Famous for flattening the abs, developing core strength, and toning the whole body, Pilates mat also improves posture, alignment, and focus. It is therapeutic for the back and joints and firms your problem areas without the strain.

Pilates Ball Workout

Incorporates soft, hand-held weighted balls while interactively teaching participants select Pilates exercises. The use of weighted balls will target the rotator cuff and increase awareness and strength in the entire upper quadrant and the core musculature.

Quad Step

Utilizing a total of four steps, this workout is fun and challenging! This class is recommended for the advanced Step participant.

Step

Utilizing step benches with adjustable platforms to increase/decrease the intensity of your cardiovascular workout, Step appeals to all fitness levels!

Step & Sculpt

This 75-minute Interval class combines both Step aerobics and Body Sculpt. Get your cardio and muscle strength training in one class!

Super Cardio Step

Designed for the more experienced Step participant, this class consists of an extra-long cardio section and advanced choreography.

Stretching

Flexibility is the most commonly forgotten component of a fitness program. This class stretches major muscle groups and is a great beginning or ending to your workout.

Tai Chi

Chen Style Tai Ji Quan is widely acknowledged as the oldest and the ancestor of all Tai Jin Quan styles. Although it is characterized by low powerful stances and explosive releases of power, Tai Ji Quan also can be practiced with graceful, slow and light movements. The martial aspects and health benefits are preserved and retained in Chen Style Tai Ji Quan.

Upper Body and Abs

A 30-minute toning and strengthening class concentrating on the upper body and abdominals. Great for cyclists! (All levels)

Yogilates

A great class for people of all levels. Learn proper form and essential exercises from both Pilates and Hatha Yoga. This class is designed to give you more rapid and balanced development of the body in an efficient, flowing and fun workout. Routines may include dance and rehabilitative exercises to give you a stronger and longer body, with increased range of motion, coordination and balance.

Youth Fitness

The Northwest YMCA has taken a particular interest in how our youth perceive their physical health and competency. Considerable evidence shows that youth who report stronger beliefs about their physical competencies are more likely to enjoy physical activity and sustain interest in continuing their involvement in sports and other activities than youth who report the attitude of indifference.

We have developed the Youth Strength Training (Y.S.T.) program that is proven to be safe yet fun and includes all components needed to strive for a healthy young life. We have integrated educational components and activities that reflect the YMCAs commitment to the health and wellness of body, mind and spirit for all.

The Northwest YMCA encourages our youth to embrace all of the components of fitness and to view strength training as only one part of a total health program.

If you are between 5 and 17, our Youth Strength Training Program is designed to help you achieve fitness and health awareness at an early age. Strength and coordination help you develop physically, and socially, in a friendly and encouraging setting. Strength training can also assist in making your participation in team sports a safe one.

Y.S.T. Phase 0.5 (Ages 5 to 8)

We are now offering fitness programs in our Family Pavilion, such as calisthenics, plyometrics, and core muscles and body weight strengthening exercises for all Y.S.T.

Y.S.T. Phase One (Ages 9 to 14)

Our Y.S.T. Phase One is designed to help you achieve fitness and health awareness at an early age by developing muscular strength and coordination with selectorized strength training equipment.

Y.S.T. Phase Two (Ages 10-14)

Phase Two is the intermediate level that continues to assist our youth in healthier habits and healthier living. Program Expectation for enrollment in Phase Two requires that you have completed Phase One within the last year. If you haven’t, and you are over 14, you must have some knowledge and use of our fitness equipment in the last year and have gone through our FitLinxx orientation.

Y.S.T. Phase Three (Ages 9-17)

In this phase, also called Youth Sports Training, there will be the use of weights to build core muscles, but the focus of work will mostly depend on the individual’s expectations of desired results. This advancement may include, but is not limited to, the application of free weights, machine weights, endurance drills, core work, plyometrics, and speed training.

Teen Strength Training (Ages 14 to 17)

The objective of T.S.T. is to encourage as many 14-17 year old participants to start addressing their fitness goals. This program focuses on developing strength and endurance through free weight exercises.

Older Adults

What is Prime Time?
Prime Time is designed to meet the health and fitness needs of active older adults and others who want a slightly lower intensity approach to their fitness program. We offer information directed at special needs via lecture and personal counseling. We also help those with limited disabilities to work to their potential. If you feel the content of the program interests you, feel free to join us!

Brown Bag Lunch Lecture Series

Join lecturers and experts in the fields of aging, emergency preparedness, nutrition, and overall wellness once a month. Many of the ideas and topics come from our own regular Prime Timers.

Fitness Assessment Testing

You can participate in a base line Senior Fitness Assessment session to find out how your current fitness level compares with others in your age group nationally, and to use as a base comparison to check on your own progress. You will meet with a Fitness Professional to review your assessment results and plan a fitness program.

Contact Information

Call Ron Miller, Prime Time Wellness Coordinator, at (408) 351-2420 or email: rmiller4000@scvymca.org.

Events

Check the Prime Time Bulletin Board for special events such as blood pressure testing, tea tastings, potlucks, health-care articles, Poetry Circle, Photo Club and more.

We issue a biweekly newsletter with up-to-date event information and articles on health and wellness, available at the Prime Time Bulletin Board.

Find a Class for You

Classes that are geared toward Prime Timers include:

These classes are open to all members but specifically address the needs of our older adults.