CHECK THE SEAHAWK FITNESS NEWSLETTER FOR INFORMATION ON WHAT WE ARE DOING FOR IT !!!!
Group Exercise:
Located in the Spiro Sports Center Aerobic Studio, group exercise classes are offered to the Wagner College Community. This includes Students, Staff, Faculty, and gym members of the Spiro Sports Center. The 2 classes currently offered are Yoga and Kickboxing. You are encouraged to follow the instructor's advice but go at your own pace.
Class Schedule
Kickboxing with Cliff: Tuesdays at 6:00 pm
Yoga with Imrana: Tuesdays at 8:00 am / Thursdays at 6:00 pm
NEW! Pilates with Lauren: Wednesdays at 6:00 pm
* All you need to do is enter the class and the instructor will have a sign in sheet for those who would like to participate. (All fitness levels welcome)
Class descriptions:
Pilates: Pilates is a body-conditioning technique designed to stretch, strengthen, and balance the body. Pilates targets the deep postural muscles within the body through a series of exercises using body weight and free weights. These exercises are aimed at building muscle strength and rebalancing the body. The class is excellent for improving posture, strength, and flexibility. All of this also helps to practice coordination, concentration, and control of the body.
Yoga: Yoga is a great way to tone your muscles and increase flexibility. Taught by Imrana Sayed, this is a group exercise class that progressively becomes more in-depth as the weeks continue. Do not be intimidated if you miss a class or are new to it during the semester. Imrana Sayed is great at teaching to the participant's needs and will assist anyone who needs help. Get a great workout and clear your mind all at the same time.
Kickboxing: This aerobic kickboxing class is excellent for getting your heart rate going and working the core. Cliff Frank is the instructor. This class will work on different techniques to get your heart pumping. Make sure to go at your own pace and kick your way into better shape.
Fitness Center:
The Wagner College Fitness Center includes:
- 11 Treadmills which include a new True Demo Treadmil
- 6 Octane Ellipticals and 2 Precor Elliptical
- 4 recumbent bikes and 5 upright bike
- 1 Cybex Stepper
- 1 Stairmaster Stepmill
- 1 Cybex Modular System which includes: Cable cross over, Lat pulldown, Seated row, and Tricep pressdow
- An assisted chin up and dip station
- 6 Plate loaded machines: 2 squat, 1 leg press, 1 t-bar row, 1 seated calf, forearm/grip
- 6 different power lift stations
- Assorted dumbbells and benches
- Various exercise balls, medicine balls, and abdominal equipment
Spiro Sports Center Sports Center Policies:
PDF VERSION
The Spiro Sports Center is an athletic and recreational facility intended for use by Wagner College students, faculty, staff, and Spiro Sports Center members. Please take a minute to review our Membership Policies and Fitness Center Etiquette.
Membership Policies:
• Only Wagner College students, faculty, staff, and Spiro Sports Center members are authorized to use the facility
• All members must present their Wagner ID card to the Control Desk prior to using the facility
• You must be 17 years of age or older to use the facility
• The Spiro Sports Center is not responsible for any lost or stolen goods. Personal items should be stored in the appropriate locker rooms provided
• Appropriate attire must be worn at all times. Undergarments must be covered by another article of clothing. If deemed inappropriate by Spiro Sports Center staff, members are required to cover up the area in question or they will be asked to leave.
• Jeans, belts, wallet chains or anything else that may rip equipment padding are not permitted
• Sneakers must be worn at all times in the Fitness Center and Gym. No boots, flip flops, sandals, or bare feet are allowed
• The use of profanity or inappropriate behavior is not permitted and is grounds for removal from the facility
Fitness Center Etiquette:
• Limit cardio equipment workouts to 30 minutes
• Please wipe down the machines after use
• Always re-rack the weights when you are done with them
• Never lean weights, bars, plates, etc. against walls, machines, or benches
• To help prevent injury, always use the equipment as the instructions indicate
• Do not set bars and dumbbells on benches
• Never place feet on benches
• Spotters and collars must be used at all times
• Cell phone use is prohibited in the fitness center
Health Tips:
Drink plenty of Water:
Everyone has heard that your body is made up of 60 to 70 percent of water. It is only natural that water is essential to maintaining good health.
Try replacing soda with water when you sit down at the dinner table. It can also be a good way of avoiding hefty bills. For some taste, add a lemon or lime to the water. You can also try flavored water, but this can lead to extra calories.
Ideally, you should cut your weight in half and drink that many ounces of water daily. Drink more water if you workout daily to avoid dehydration. Drinking alcohol can dehydrate your body so avoiding alcoholic drinks and adding water is even more beneficial.
Let's Cross Train!!!
1. Cross training is a great way to condition different muscle
groups, develop a new set of skills, and reduce boredom that
creeps in after months of the same exercise routines.
2. Cross training also allows you the ability to vary the stress
placed on specific muscles or even your cardiovascular system.
After months of the same movements your body becomes extremely
efficient performing those movements, and while that is great for
competition, it limits the amount of overall fitness you possess
and reduces the actual conditioning you get while training; rather
than continuing to improve, you simply maintain a certain level of
fitness.
3. Cross training is also necessary to reduce the risk of injury from
repetitive strain or overuse.
4. Stair climbing is a great activity to use when cross training.
Stair stepping sends your quadriceps muscles' aerobic capacities
into the stratosphere and transforms you into a hill climbing
demon. In a recent study, individuals who participated only in
stair-climbing workouts for nine weeks improved their running
performances as much as athletes who engaged in regular running
sessions. If there's a negative to stair climbing, it's that
actual stride rates are seldom very high even during maximum
exercise, so it's hard to learn to run fast on a stair-stepper.
5. Jump in Wagner's pool and swim a few laps. Swimming is one of
the best forms of exercise. It works all the muscles in the body.
Exercise of the Week: Lower back extensions
Lower Back extensions are great for strengthening the lower back as well as eliminating lower back pain:
1. Lie face down on a flex ball with knees and feet on floor
2. Flex ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches
4. Lower to start position
5. To increase intensity, position ball towards hips, feet wide with knees off floor. Hands may be placed behind head or overhead to further increase resistance. To increase stability place feet against wall or stationary object
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