Kids on the Run – Saw Mill Club East

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Age-appropriate fitness activity for girls and boys 6-10 years old to reap the physical and emotional benefits of exercise in a fun and non-competitive environment!

New Groups Starting October 2!

6 week program for kids 6–10 years old

Fridays 4:30–5:15pm

$60 for members
$120 for non-members

Contact East Fitness Director Kris Geier:
Phone: 914-752-6910
Email: kgeier@sawmillclub.com

Member Testimonial – Swim Lessons

I just wanted to share how taking swim lessons with Jeff has changed my life…

Low Impact Workouts: They’re safer and more effective than you think

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Low Impact Workouts:

They’re safer and more effective than you think

The American Heart Association recommends 40 minutes of moderate to intense aerobic exercise three to four times each week in order to reduce your risk of having a heart attack or stroke. That exercise doesn’t have to be high impact activity, as low impact exercise can still provide you with a good workout, while reducing the risk of injury to your joints. Here are some reasons why you should consider a low impact workout over a high impact routine, if you live in Katonah, Mt. Kisco or Bedford.

Low Impact is Suitable for Everyone

Not everyone is capable of handling the additional stress a high impact workout brings. If you currently have joint problems, arthritis, stress fractures or sports injuries, you may experience pain while performing high impact exercise; you also increase your risk of strains and sprains considerably. If you are significantly overweight, are pregnant or have just started exercising, low impact exercise is recommended at least temporarily.

Target Heart Rate

Just because you are performing low impact exercise doesn’t mean you can’t still reach your target heart rate zone, which is between 65% and 85% of your maximum heart rate. (Check out new technologies like MyZone to assist better understanding your target heart rate zone.) You can still reach this level by moving faster and over­-exaggerating some of your movements. When walking, you can also vary your routine to include hills or inclines­­readily available here in Westchester­­ in order to make your heart work harder. Adding hand or ankle weights will increase the intensity as well. On an exercise bicycle or elliptical machine, you could also choose an interval program to help build endurance and elevate your heart rate a bit.

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No Lack of Activities

When it comes to low impact workouts, you never have to be bored with your training program. A few of the activities you can participate in are:

  • Bicycling
  • Roller or ice skating
  • Swimming
  • Cross country skiing
  • Rowing
  • Kayaking
  • Hiking
  • Tai Chi

Best of all, weight training, Yoga and Pilates can all be included in any one of these workouts to help build strong muscles and increase your range of motion without placing undue stress on your joints. As such, you’ll never have to tire of a routine, because there will always be something new for you to try.

When done properly, low impact workouts can be just as intense as high impact routines, but are much safer to do. Even if you’re not currently experiencing joint problems, you could still benefit from making the switch by preventing future problems from occurring.

For further information or to schedule a Free Personal Training session, contact East Fitness Director Kris Geier:

Phone: (914) 242-9760
Email: kgeier@sawmillclub.com

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The weightless exercise routine

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The weightless exercise routine

We all want to try and keep after our fitness regime as best as possible but there is the matter of being able to carve time out from our day. There is never enough time for most everything we need to do. Lucky for you there are several “weightless exercises” you can do when you can’t make it down to the gym to do reps.

Wall Sit

Much like it sounds, this exercise is a great way to strengthen the legs without the need for machines. Stand with your back to the wall and then slide down as though you are sitting; just without the chair. “Sit” for 60 seconds with your thighs parallel to the ground or until you can’t take it anymore.

Pistol Squat

Stand with your arms out straight in front of you. Elevate your right leg to the same plane as your arms. Then lower your left leg while keeping your right leg elevated. Return to standing and swap legs if you can stand it.

Triceps Dip

Another dip style exercise you can do only requires a desk, bench or something to put your hands on. Sit with your back to the surface and place your hands atop it. Then push up your body from behind as you straighten your legs as much as possible.

Bicycle: One of the worst things is when it’s too rainy or cold to go out riding. But never fear you can do the bicycle in the comfort of your own living room. Lie with your back on the ground, elevate your legs, cradle your head with your palms and bring your right elbow to your left knee and reverse; as though you were out riding.

Get a FREE 45 minute Training Session at Saw Mill Club East!

L Seat

Sit with your legs out straight in front of you and your palms on the ground beside you. Then get to lifting! Lift your body up with your sheer strength and then hold for 5 seconds.

Boxer

Another great exercise, this could be called the “shadow boxer” as much like it sounds it’s all about the perceived bit of boxing; as though you were flying like a butterfly and stinging like a bee.

Windmill

This is a favorite for people who don’t reach full extension often enough. Using your arms like they were a windmill, swing yourself around going in one direction with your arms opposite one another while in motion. To really make things fun you can also then reverse.

 

There are so many other great weightless exercises you can do; sit ups, push ups, jumping jacks; that you really can go with whatever type of fitness works for you. What are some of your favorite weightless exercises to employ when you can’t get out to the gym?

Find out more about how Saw Mill Club East can help you Live Better!

Contact Fitness Director Kris Geier for more information:

Phone: (914) 752-6910
Email: kgeier@sawmillclub.com

Saw Mill Club East Performance Athlete Training Programs

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Saw Mill Club East Performance Athlete Training Programs

BE BETTER THAN THE COMPETITION
with Tyler Heidgerd
Performance Trainer
Beginner Athlete Program
(Ages 10-13)
Elite Athlete Program
(Ages 14 & Up)
Contact  Kris Geier for more information:
Phone: (914) 752-6910

Deep Water Training

East Deep Water Training 1114

Calling All Runners

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Zumba Step

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