Adult Health and Fitness Programs

Be part of a fun and great cardiovascular workout by participating in our YMCA Aerobics program. Aerobics Classes are for men and women of all different levels of physical conditioning and are free with a Portsmouth YMCA membership. Participants are welcome to attend unlimited classes for $50 a month.

Some of the exciting classes we offer are:

Cycling, Low Impact, Kickboxing, Stretch in Motion, Zumba, High/Low Combo, Cardio Circuit, Boot Camp Fitness, Running Group, Weight/Core Challenge, Body Pump, Yoga, Tai Chi, Pilates, and Step Classes

See current Aerobics Class Schedule for times.

A Chinese martial art and form of stylized, meditative exercise, characterized by methodically slow circular and stretching movements and positions of bodily balance.

Developed in the early 20th century by Joseph Pilates, this program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.

A combination of breathing exercises, physical postures, and meditation that has been practiced for more than 5,000 years.

Zumba is Spanish for “to move fast and have fun”. This Latin dance inspired cardio class will have you moving to traditional cumbia, salsa, samba and meringue music.

Have fun exercising while you learn the dances that will help you look good at the next wedding reception!

The new Summer Dance Series for both beginner and advanced dancers practices a new dance each week. Series A consists of Swing, Fox Trot, Paso Doble, and Waltz. Series B consists of Rumba, Salsa, Samba, and Cha Cha.

Developed by the YMCA of the USA and structured around guidelines established by the American College of Obstetrics and Gynecologists, Fit for Two helps expectant moms increase cardiovascular health, muscular strength, and better prepare for their delivery. This 45 minute class is held in the supportive water environment of the pool.

For more information or to register please contact Anne Shoaf at 483-9622.

* This program is cross-listed with Aquatics Programs

A four week class offered at the YMCA by Maryview nurses for moms (and dads!) and their babies (age 6 weeks to 9 months.) Free to Y members, non-members call Bon Secours at 886-6700 to register.

Check with front desk for dates and times.

Improve circulation, posture, flexibility, balance and strength. Body recall is an exercise program that teaches ways to gain physical self-management. It is a gentle exercise program with mild movements that help increase circulation to all parts of the body without stress to the heart.

Through a partnership with Humana Health Care, this strength and conditioning class was designed specifically for older adults. Certified instructors guide participants through exercises that focus on strength, flexibility, mobility, range of motion, balance, agility, and coordination to improve activities of daily living. Cardio class is appropriate for seniors or beginner exercisers. Yoga Stretch is a chair-based yoga class - no getting on the floor! Y members and Humana members participate at no additional charge.

One-on-one personal instruction by our nationally certified trainers is a great way to get started or breathe new life into your exercise program. A physician's referral may be required for some participants.

One-on-one training sessions that focus on kickboxing, yoga, and pilates are also available. Our specialized fitness training will give you the in-depth workout you've been looking for. A physician's referral may be required for some participants.

Now Available - a certified running coach at the Portsmouth YMCA! Geared to your fitness level, our coach will cover gait analysis and give proper shoe recommendations.

Please call the YMCA Fitness Director for more information or to schedule an appointment. All sessions are 1 hour long.

Designed for those who have never exercised or are just beginning again. Personal Fitness Assessments involve a skin fold check to assess body composition, a cardiovascular endurance test, flexibility check, and muscular strength and endurance tests. Our instructor will prepare a comprehensive report of findings for you to take with you and we'll maintain a record of your test results to help you track your progress.

Length: 1 hour. Member Price: $35.

Please call the YMCA Fitness Director for more information or to schedule an appointment

Looking for a little more? Our Personal Fitness Plus program offers all the features of our regular Personal Fitness Assessment plus a 12-week personal exercise program. Our instructor will take you through a training session and offer some tips and instruction on how to best meet your exercise goals. Then they will prepare a 12-week exercise program for you to follow. Our instructor will review your Comprehensive Report from your assessment and your 12 week exercise program prior to your start.

Length: 2 hours. Price: $65

Please call the YMCA Fitness Director for more information or to schedule an appointment

ActivTrax is a tool that creates customized workouts around your goals, strength, and fitness experience. Each time you visit the Y, you'll receive a new and customized workout that tells you exactly what you need to do to get in shape. ActivTrax eliminates intimidation, confusion and boredom, and makes working out easier for those new to exercise, and creates refreshing change for those with more experience.

Call today to schedule an appointment with a Fitness Coach for a free demonstration of the program

Treat yourself to an hour long relaxing and therapeutic massage. Massages are offered Monday, Tuesday, and Sunday for women and Thursday, Friday and Saturday for men. Gift Certificates are available.

1-hour session for members - $45

One-on-one nutrition counseling with a Registered Dietitian fit to meet your needs. Learn individual & family meal planning, food choices, recipe midification, using diet to combat stress, healthy weight maintenance & weight loss, and proper nutrition for all stages of life. Sessions are one hour, see the front desk to register.