Palo Alto Family YMCA - Water Fitness

Youth and adults learn aquatic skills which allow them to enjoy a lifetime of fun and fitness in the water.

Water Fitness

We hope to educate and engage you in a healthier lifestyle through our Water Fitness Opportunities.

The ACSM (American College of Sports Medicine) has established fitness recommendations which lead to a healthier life. These guidelines are used to establish our programmed workouts. So all you have to do is pick the class or programs that are right for you.

Frequency: 3-5 days per week
Intensity: 55/65% of your maximum heart rate or a 6-7 on the perceived exertion index.
Duration: 20-60 continuous minutes
Resistance: One set of 8-12 reps for adults under the age of 50 and 10-15 rep for adults over 50.
Flexibility: Major muscle groups 2-3 times a week.

Adult & Youth Swimming Lessons
Youth & Adult Swim Club
Individual Fitness

Pool & Water Fitness Class Schedule

Each program has been labeled Level 1-3 to help identify the classes and programs that meet your fitness potential.

Level 1: low intensity.

Level 2: moderate intensity

Level 3: high intensity

Vertical (Upright) Fitness

Arthritis - Level 1: Consists of range-of-motion and muscle strengthening exercises in warm water (Instructional pool).

Adaptive Water Exercise- Level 1-2: Designed to improve muscular strength and endurance with exercises for flexibility and range of motion. (Instructional pool).

Shallow Water Fitness (Level 2-3): Active warm-up, cardiovascular conditioning, muscle toning and cool down. (Instructional and Fitness pool).

Deep Water Fitness - Level 2: A high energy non-impact workout. Basic swimming skills are strongly recommended. (Fitness Pool).

Individual Fitness Program

Individual Adult Exercise - Level 1-3:The instructional pool is open to adults for vertical (upright) and horizontal (swimming) exercise.

100/300/500 Mile Club - Level 1-3: Earn your distinguished 100/300/500 Mile Club t-shirt and your photo in the Aquatic Hall of Fame.

Adaptive Fitness- Level 0-1: This program offers people with diverse limitations the opportunity to participate in exercise and recreational activities. For more information, visit Adaptive Wellness or contact Kathleen Palmer at 856.9622.

Pool Schedule

Horizontal (Swimming) Fitness

Water Boot Camp - Level 3: A high energy non-impact workout. Basic swimming skills are strongly recommended. (Fitness Pool).

Adult Swim Club - Level 3: Join us for a 1000-2000 yard conditioning and/or stroke refinement workout. The fundamentals of freestyle, backstroke and breaststroke are prerequisites for the club. (Fitness Pool)

Water Fitness Sessions

Aquatic Personal Training Level 1-3: This one-on-one training opportunity will lead you to meeting those stubborn fitness goals. (Fitness and Instructional Pool)

Water Fitness Specialty Classes

These specialty classes are 5 weeks in length. For dates, times and availability visit our Pool Schedule.

Aqua Dance - Flow throught the water as you dance your morning away. No dance experience necessary.

Power Deep Water Fitness - A high intensity Deep Water Fitness class designed to boost your fitness level. DWF experience is not required but you need to be ready to push to a new fitness level.

Small Group Fitness Swimming - This class is designed for those who know basic freestyle with side breathing, backstroke, and breaststroke but want to be more confident in lap swimming. The program will teach swimmers how to make personal workouts and steop into Adult Swim Club.

Small Group Shallow Water Fitness - This class is for those who are new to water fitness and would like to perfect their form. Introduction to all techniques taught during shallow water fitness classes, in a small group setting.

Spirit Walking - Aqua Chi - Level 1: A series of seven simple movements drawn from several Eastern and Western spiritual traditions.(Instructional pool).

For more information about Water Fitness contact Avery Wu.