INDOOR CYCLING This popular class is back!
STAGES Indoor Cycling Classes return to ONE! It’s 45 minutes of indoor cycling training, where you
control the intensity of your work-out. Enjoy great music in a fun environment with certified
group fitness instructors. They will guide you through hill climbs, sprints, and flat roads on
quality, easy-to-adjust STAGES bikes, each with its own power meter. You will leave class feeling
energized and smiling!
Train indoors at ONE, up to 3 times per week and watch your fitness improve!
Please bring: water bottle, towel, clean indoor sneakers or indoor cycling shoes with spd clips.
Certified Instructors: JoAnn Dawes and Noelle Stevens
TIME: Choose from these morning and/or evening classes:
• Mondays: 6:30-7:15 pm
• Wednesdays: 5:30-6:15 am
• Saturdays: 7:45-8:30 am
FUNCTIONAL FITNESS FOR ACTIVE ADULTS
Add Something NEW to Your Fitness Routine!
Dr. Tomlinson Rauscher is a senior athlete with decades of experience in exercise science, teaching, and competition.
Tom combines his experience in the fitness industry with personal life lessons to bring you top-notch training. Join Tom twice a week for an hour of training.
The goal of FUNctional Fitness for Active Adults is to enhance the quality of life for older adults (especially age 55+) through functional strengthening exercises, in an environment that prioritizes safety for you and our community-and it’s FUN!
*FUNdamental - the exercises provide the basic foundation for virtually all activities you experience and enjoy.
*FUNctional - the movements improve your ability to perform actions of daily life, e.g., sitting down and standing up, picking up objects off the floor, and climbing stairs.
*FUN - the classes encourage participation, interaction, and constant improvement through working with your peers!
You will see and feel the improvement in Balance and Stability, Cardiovascular and Respiratory Endurance, Strength, and Flexibility and Coordination.
What to Expect in Class?
Warm Up: exercises emphasizing balance and stability (15 minutes).
Instruction (10 minutes): introducing new exercise or reviewing previous exercises
• Tom will illustrate proper technique and describe the functional importance of the exercises.
Workout of the Day (25 minutes): A series of exercises performed at an intensity that presents some challenge (to foster improvement without exhaustion or inappropriate workloads).
• Tom will help you perform the movements with proper form, so you can maximize the benefits while protecting yourself from injury or unnecessary soreness.
• Sequence of exercises might include:
• Do as many repetitions as possible in a fixed time period or
• Do a fixed number of repetitions as fast as possible.
Cool Down: exercises, stretch, summarize accomplishments (10 minutes)
Please bring: water bottle, mat, and clean indoor sneakers.
Certified Instructor: Dr. Tom Rauscher