Wellness
The YMCA movement and its commitment to health and wellness is so strong, it even created the sports of basketball and volleyball as well as YMCA methods for swim instruction that has become the standard in teaching people how to swim. However, fitness is just one part of a larger whole, not a separate activity of the YMCA's other programs and services. The YMCA has never focused on the body alone, because for over a century the Y has recognized that a person achieves total health when his/her spirit, mind and body are balanced. VO2 Assessments
Everyone knows that cardiovascular exercise is an essential ingredient of a healthy lifestyle fitness process. However, it is difficult to identify the specific intensity levels that cardiovascular exercise should be performed. If the intensity is too low, minimal benefits are achieved. If performed at too high an intensity, overtraining may result leading to poor overall results.
The Maryland Farms YMCA of Middle Tennessee now offers VO2 assessments that enable the identification of a person’s optimal cardiovascular training routine. The assessment is conducted on a treadmill or bike during which oxygen intake and carbon dioxide outflow are measured in relation to heart rate. The aerobic base, where maximum fat calories are burned, as well as the anaerobic threshold, where fat burning ceases and glycogen becomes the sole energy source, are identified. This information is interpreted by a certified personal fitness trainer and a unique cardiovascular training program is then developed.
VO2 assessments are valuable for anyone wanting to maximize their cardiovascular exercise for weight management or athletic performance. Runners and bikers find them extremely important.
The assessments take approximately 45 minutes including preparation and review. The cost for members for the initial assessment is $120.00. Subsequent tests for members are 50% less or $60.00. The assessments are also available for non-YMCA members. For more information, call (615) 373-2900, ext. 62124.
Personal Training
Having trouble getting started on a lifestyle fitness process? Are fitness machines confusing, intimidating? When should I use weights versus machines? Do I need to do both cardio exercise and lift weights? How many repetitions should I do?
All of these questions and more can be addressed by YMCA certified personal trainers. They will assess your fitness condition including cardio, strength, endurance, and flexibility. In so doing, they will develop a customized, safe, and effective personal fitness process aligned with your specific fitness goals! Additionally, they will facilitate and monitor every step of your fitness process so that continuous improvements and positive results are achieved.
The probability of reaching your fitness goals will be increased dramatically when a certified personal trainer is used to get started. They can also be used to review your fitness process on a periodic basis when appropriate.
Trainers must be employed by the YMCA. Members may not provide their own trainers.
Personal Training Rates
Individual 55.00
- 5 Sessions $265 ($53)
- 10 Sessions $500 ($50)
- 20 Sessions $900 ($45)
- Individual $65 – $32.50 each
- 5 Sessions $315 ($63/session) $157.50 each
- 10 Sessions $600 ($60/session) $300 each
- 20 Sessions $1100 ($55/session) $550 each
- Individual $75 – $25 each
- 5 sessions $365 ($73/session) $121.67 each
- 10 sessions $700 ($70) $233.33 each
- 20 sessions $1300 ($65) $433.33 each
1 on 1 Express Training (30 minutes)
- $30 per session
- $40 per session ($20 each)
Partner Training
A fun and efficient way to get in shape while sharing the cost of a personal trainer. One trainer is assigned two participants giving you the "personal touch" as well as the added motivation and support from your partner. Must have two participants to begin the session.
Exercise smarter, not harder: VO2 Test + Personal Training = Results!
Take a VO2 Test to determine your body's unique response to cardio exercise.
+
Five sessions with a Personal Trainer to help you implement an effective weight training program.
GET RESULTS!
TOTAL FITNESS PACKAGE
$325 -- 1 VO2 Test + 5 Personal Training Sessions
For more information, call (615) 373-2900 x 62124.
Microfit® Fitness Evaluation
An evaluation of your current fitness level which compares you to others your age across the country. Members receive a computerized printout with the results from each component of the assessment. The fitness evaluation includes height, weight, resting heart rate, blood pressure, body composition analysis using skin fold calipers, cardiovascular endurance, muscular strength and flexibility. A fitness evaluation provides a great baseline of knowledge in developing your exercise goals and objectives. It is also a great motivational tool. Please wear loose fitting clothes such as a T-shirt and shorts (no spandex). Women should wear a sports bra under their shirt. You may contact the Wellness Director for more information on setting up an appointment. By appointment ONLY.
Extreme Nutrition Makeover
This component tailors to food exchanges and is based on your health and wellness goals. $50/hr.
Nutrition Consultation
Whether your goal is to lose 20 pounds, train for a marathon or just get your eating habits in check, a nutritional consultation is just the right recipe for success. Please contact Lynn Henderson R.D. at (615) 369-0906.
Equipment Orientations
Based upon your individual goals, a certified trainer will acclimate you to different cardiovascular and strength training machines. The trainer will also demonstrate proper form, body alignment, pace and suggested repetitions. Two to three weeks later an additional appointment should be made to check your form and to answer any questions you might have about your program. Both appointments compliment each other to ensure you are satisfied with the program and you are having positive progress. By appointment ONLY.
Youth Strength Training
The focus of this program is to provide our youth and teens with correct, safe and effective weight training principles. A certified trainer will lead and supervise all sessions. A session will be 8 classes in length and held at various times during the year. Each class is 45 minutes in length.
First Step Fitness
First Step Fitness is a 12–week beginner exercise program designed for anyone starting exercise for the first time or for those just returning to exercise after a long hiatus from being active. First Step provides coaching, accountability and motivation from a First Step coach and is designed to create a lifestyle of health and wellness.
Participants of the First Step Fitness program will not only receive guidance and encouragement from a coach but will also be empowered to exercise on their own in order to establish exercise as a habit and as part of their daily lifestyle.
Women's Only Center
A private exercise area for all female members of the YMCA.
1,300 square feet
30-minute circuit workout with music
Cardio equipment
Stretching area
Free weights
Hours:
Monday, Tuesday and Thursday -- 8am-12pm
Tuesday and Wednesday -- 4-7pm
Wellness Consultations
Wellness Consultations are available for every member of the Maryland Farms YMCA. During a consultation, the member meets with a trained Wellness Consultant to discuss goals, health history, exercise experience, etc. A Wellness Consultation is an overview of the programs and services available to the member through the YMCA of Middle Tennessee and St. Thomas Health Services partnership. Wellness Consultations are an ideal starting point for new members and members with health concerns, exercise questions, or those looking for general help. They are FREE.
Restore Ministries -- http://www.restoreymca.org/
Restore Ministries is a Christian wellness program designed to bring healing and wholeness in spirit, mind and body to individuals who are struggling with life problems. This program provides education, coaching, support and accountability to the broken areas of your life.
Some of the life-controlling issues that our participants face are:
- Divorce
- Alcohol addiction
- Chronic health problems
- Drug addiction
- Depression
- Eating disorders
- Loneliness
- Obsessive/compulsive disorders
- Physical deterioration
- Loss/grief issues
- Co-dependency
- Sex/pornography additions
This program is offered at both our Green Hills and Maryland Farms centers. For more information, contact Scott Reall at (615) 297-6529.
