Fitness Levels: Level 1 = Beginner walker, Level 2 = beginner who can walk/jog 20 min. or more, Level 3 = beginner joggers, intermediate and advanced runners.
Aerobic Ability Classes
Get SLIM©(L-1)
An 6-week beginner cardio walking program to increase metabolism, decrease body fat, and develop overall physical and aerobic conditioning.
S – Steady long distance cardio walking with..
L – Long continuous movement…
I – Improves muscle tone while burning fat…
M – Mile after mile.
My First 5K©(L-2)
Each 6-week program includes lessons and workouts on: technique, form, nutrition, resistance training, weight training, plyometrics, and injury prevention. Each participant will lose body fat, gain aerobic endurance, and lose inches after completing an 6-week session. The program concludes by putting together a complete training program for each participant. The participant gets a dri-fit shirt and a personal log book to chart their progress. The level difference in programs is based on the participants’ current fitness level and their personal fitness goal.
Fit and Faster Track/Tempo Workouts(L-3)
Each workout includes individual times and distances for each person depending on their fitness level; all workouts are supported by e-mail coaching as well. Track workouts are geared to develop leg speed and efficiency, while tempo workouts focus on leg power, leg turnover, and overall long distance stamina.
Let’s PLAY (L-2 or L-3)
A 4 week running program to increase overall speed and endurance
P – plyometrics build leg and arm power
L – long distance running builds endurance
A – aerobic and anaerobic workouts develop your VO2 max
Y – yoga exercises develop flexibility and agility
Agility Classes:
Yoga Basics, Yoga/Pilates
Each class will give personal attention participants with their flexibility needs with an emphasis of strengthening and lengthening major muscle groups involved in aerobic movement. Proper breathing along with the development of yoga postures will also be a focus in each class. Yoga/Pilates will also involve specific abdominal work to develop and strengthen the core. The results of yoga are many. To name a few: relaxation, improved balance and posture, reduction of overuse injuries, increased breathing ability, improved digestion, increased flexibility and overall muscle strength.
Tai Chi
Tai Chi is a form of exercise, meditation and martial arts which consists of a series of slow, gentle movements designed to restore health and calm the mind. It is a low-impact, low-intensity exercise that can be performed by people of various abilities. Tai Chi will improve balance and coordination, lower blood pressure, promote relaxation, and improve mood.
Core and More
This weekly class focuses on toning and firming the core muscles while strengthening both the upper and lower body. Basic yoga moves will focus on balance and posture. Classes meet at 8:00am each Friday morning.
Pre-Natal Yoga
Stretch and Flex
This relaxing class is a reward for athletes who continually use the same muscle groups time after time such as done in running and walking. By doing basic yoga moves, the participant will be stretching the major muscle groups as it relates to their sport. The instructor will also lead the participants into basic yoga postures which improve muscle function, balance, and overall strength. This class utilizes the balance ball and bands.
CLICK HERE for prices and registration form.
The Take...The First Step Training Center: Walk To Run Office:
7620 Gunn Hwy #110, Tampa, FL 33625 (Next to Citrus Park Elementary in the Citrus Park Plaza, E. of Sickle H.S., where Gunn & Ehlich Rd. meet)
Hours:
Monday-Friday: 8:00am-11:00am, 4:00pm-8:00pm, Saturdays by appt. only. Group Run/Walk 8:00am
Yoga/Stretch and Flex 8:30am
Personal and Training and Schedule Making By Appointment only
Phone:
Phone: 813-453-7885
Cell: 813-453-7885
Email:
Track workouts take place each Tuesday at Hill Middle School each Tuesday at 6:30pm.
Tempo running workouts are provided each Thursday evening from the fitness center at 6:00pm. These workouts are designed to extend your speed threshold over longer distances and usually totals out from 4-6 miles depending on your ability level. Both joggers and experienced runners are encouraged to participate.
