Fitness Programs
Welcome
to the
YWCA Regina
Health
& Wellness Centre
(Available
to first time members only).
Includes
a weight room orientation to get you started.
Membership
includes
co-ed air conditioned facility with weight and conditioning
equipment
towel
service
locker
for the day
aerobic
classes
steam
and sauna for women
women's
only section with hydraulic circuit equipment
Hours
of Operation
6:00
a.m. - 9:00 p.m. daily
Thank
you to all the current members for supporting the YWCA through
the fitness department renovations. The goal of these
renovations is to create a vibrant wellness center, which
will generate sufficient revenue to support our worthwhile
social programs. Our renovations included:
- lowering
the gym ceiling
- installing
a sprinkler system
- new
lighting
- new
walls and paint
- refinishing
the maple flooring
- mounting
new mirrors on the walls.
Come
check it out. And the air conditioning
keeps it incredibly cool.
A
new sound system has been added to facilitate fitness classes
and a new line of (PULSE) equipment has been purchased to
facilitate both able-bodied as well as those with physical
handicaps.
The
other area that was developed is a women-only, beginners-only
area, offering personalized service and special
programming. This area will be set up with a new
line of Quantum Hydraulic equipment for
circuit training.
Our
plans based on grants and funding will be to build a wheelchair
accessible washroom and make the shower areas wheelchair accessible.
We
would like to seek your input into expanded classes and new
opportunities. Feel free to ask questions about our changes
and offer your ideas. Call me, Jewelline Zarn, Director of
Health and Wellness (525-2141 ext 109), or e-mail me at jewelline@ywca.regina.sk.ca.
I look forward to hearing from you.
Thank
you for your on-going support and join us in spreading the
word about our great facility.
Women's
Only Fitness
Get
your Cardio & Weight
Workout all in one !!
Circuit
Training
for Women using the QUICK series of hydraulic equipment.
Did
you know we offer a one-week
complimentary
pass?
The
greatest advantage of the QUICK Series is the ability to select
settings that regulate the speed of movement to allow a myriad
of exercise protocols to be used by people of all ages with
a variety of exercise goals.
Resistance
Adjustment
When
using the QUICK Series, the resistance encountered by the
exerciser is equal to the force applied by the exerciser to
the movement arm of every machine at every point throughout
the range of motion.
This
type of resistance is called accommodating resistance because
it can adjust to meet the capability of the exerciser without
ever overloading during the exercise execution. This unique
ability ensures the user does not have to worry about being
injured from choosing too much resistance for an exercise.
Contrary
to standard weight training, participants do not have to guess
how much resistance to choose when working with the QUICK
Series Equipment. With the QUICK Series and its unique custom
hydraulic cylinder, resistance given to the participant is
automatically equal to the force applied by the participant
at the chosen speed.
The
selection of the setting number is actually the selection
of the maximum speed at which the movement arm will be allowed
to move during execution of the exercise. No matter how hard
you try, the movement arm of the unit can never go faster
than the selected speed. With a traditional weight machine,
when you execute more force during the exercise you actually
increase the speed of the movement arm. With the QUICK Series
machines, the more force you put out will always be equaled
by the amount
of resistance you receive in return. Therefore it is impossible
to make the movement arm go faster than the selected speed.
Please
keep in mind, the slower the speed you choose (the higher
the setting number), the more resistance you will encounter
because you are able to develop more force at the slow speed
of movement than you can at a high speed of movement. When
you go from a fast speed (such as setting #3) to a slow speed
(such as setting #6) your initial assumption is that you made
the exercise ‘harder’. In reality, you made the exercise slower
where you have the ability to develop more force which allows
you to encounter more resistance.
SETTING
# SPEED RESISTANCE
1,
2, 3 Fast Very Light Resistance
4
Medium Resistance
5,
6 Slow Heavy Resistance
Speed
Adjustment
The
ability to change the speed of exercise with the QUICK Series
can provide many advantages for all exercisers. For instance,
if you were an elite athlete, you would want to train the
high speed capability of muscles to increase power which is
essential to most athletic competition (the ability to develop
forces at a high speed of motion). Setting the cylinder to
1, 2, or 3 would require you to move fast enough to engage
the unit. Moving fast will force the muscles to train for
quickness through a resisted, controlled range
of motion. Remember, you must engage the speed you set before
you will encounter the resistance. This “self-check” is built
in.
On
the other hand, with senior participants keeping joint mobility
and range of motion used in the activities of daily living
is of utmost importance. Therefore, a setting of 1, 2, or
3 might be used knowing the person will not be able to move
fast enough. Thus, the participant will not meet any resistance.
While they may not be meeting resistance, the senior exerciser
will be able to concentrate on mobility and range
of
motion with this selected setting. The same settings (the
same speeds) can be used for two completely different populations
with two diverse goals.
When
dealing with the apparently fit, general population who may
not be interested in the high speed capability of a muscle
like an athlete, nor the maximum amount of force that can
be generated as a weight lifter might, a medium setting (such
as 4) would be most advantageous. This setting will help build
strength, tax the cardiovascular system, burn calories and
help to increase overall fitness in several ways.
When
working with medium settings, time based program will provide
a success formula for achieving general fitness goals and
allow you to relinquish recording of sets, reps, and weights.
For
individuals seeking to increase maximum strength capability,
while reducing the risk of injury, settings #5 or 6 will be
most effective. The slower speeds will allow the greatest
amount of force to be developed, thus the highest amount of
resistance will be encountered. Teenagers and adults with
the primary goal of achieving maximum muscle size and strength
will benefit greatly by exercising at these speeds.
A
serious weight lifter can even find success by using the QUICK
Series machines to pump vast amounts of blood into the muscle
fibers after lifting weights. As fatigued as he/she may be,
it is impossible to overload the muscle beyond its capability
because of the custom engineered hydraulic cylinders used
in the machine.
OUR
MISSION
The
YWCA Regina is a charitable, community-based
association of volunteers and staff, working together to enhance
the quality of life. We are members of a national and international
community that works towards gaining human dignity, justice
and peace for all.
Revenue
generated from our Health & Wellness Center is used to
fulfill our mission.
We
operate so women will have economic, physical and social well
being and be full and equal participants in society.
- Women
will have their needs met, including the provision of food,
clothing and shelter
-
Women will be safe and free from abuse
-
People will be empowered and supported in making healthy
choices
-
Women will be respected and valued members of a community
GUIDING
PRINICPLES
-
The YWCA believes that the physical health
of an individual has a bearing on all other aspects of their
life.
-
We believe that people have a right to be treated with respect.
-
We take responsibility for our own actions. We strive to
eliminate barriers such as race,
religion, creed, ability, or economic circumstance so that
our fitness programming is accessible.
-
We believe that understanding ourselves and others through
education enriches our lives and our community.
-
We believe in a balanced approach to the development of
body, mind and spirit.
-
We strive to provide quality
programs and services responding to community needs.
-
We appreciate the abilities of
each individual and encourage them to reach their potential.
-
We work towards creating an atmosphere
that encourages a sense of safety and belonging.
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