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Fitness Center

The YWCA lower level is equipped with a full system of Nautilus equipment and other weights and fitness equipment. Our machines are accompanied by instructions for the use each machine, and tips to help you focus on specific areas. Our Fitness Center is available for use Monday - Friday, 8:00 am to 7:00 pm. Members can also check out a magnetic pass-key (with a $10 deposit), which can allow for entry into the building at any time of the day, including weekends, to accomodate your schedules.

To view the photo galley of our Fitness Center, click here.

Monthly rates for use of our Nautilus system is listed below:


                              Members:                          Non-Members:
Single:                      $20.00                             $30.00
Family:                     $30.00                             $50.00
Student (With ID)     $12.00                             $22.00
Senior (65)               $12.00                             $22.00
*If you are enrolled in any of our instructored classes (aerobics, yoga or dance.), you have free access to fitness center.


Pictured above is another part of our Fitness Center. This room mainly consists of bar weights, treadmills, and full body machines.

NAUTILUS TRAINING PRINCIPLES

Exercises properly performed on Nautilus machines produce faster results more efficiently than any other strength training equipment. A clear understanding of the following principles will assure you the best possible results. The 12 Rules from Nautilus may help guide you in your exercise plan.

  1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body, and not more than 12 exercises in a workout.
  2. Select a resistance for each exercise that allows you to do between 8 and 12 repetitions.
  3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increase the resistance by approximately 5% at the next workout.
  4. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.
  5. Concentrate on flexibility by slowly stretching during the first three repetitions of each exercise.
  6. Accentuate the lowering portion of each repetition.
  7. Move slower, never faster, if in doubt about the speed of the movement.
  8. Do everything possible to isolate and work each large muscle group to exhaustion.
  9. Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results.
  10. Train no more than three times a week.
  11. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
  12. Vary the workouts.
 

YWCA of Fort Dodge, IA
826 1st Avenue North * Fort Dodge, IA 50501
Phone: 515-573-3931 * Fax: 515-573-3950 
E-Mail: davec@ywcafd.org

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Copyright 2012