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Exercise of the Month: Squats

Posted on 5/24/16 1:36 PM by Beth Roessner
The squat exercise is an all-powerful equalizer—it’s a great exercise for both fitness newbies and serious lifters for its toning and strengthening capabilities. But, as simple as it may be to lower yourself down, too often proper squat form is neglected, which can lead to injury. Standing tall, with your feet shoulder-distance apart and your arms at your side, lower down by pushing your hips back and bending your knees—as if you’re sitting in a chair. Push your bodyweight into your heels, and your arms will naturally begin to raise out in front of you for balance. Lower yourself as low as you can, aiming to get your thighs parallel with the ground, and ensure that your knees do not track in front of your toes. Pause in this position before lifting back up into the starting position.
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Exercise of the Month: Lunges

Posted on 3/16/16 10:19 AM by Beth Roessner
If your squats are feeling just a tad bit too easy, it may be time to implement a new leg move. A blend of strength and cardio, lunges are a lower-body burner that helps strengthen the glutes, quads and hamstring muscles. Starting in an upright position, take a large step forward. The thigh of your leading leg will be parallel with the ground, and ensure your knee does not exceed past your toes. Your back leg will be bent in a 90-degree position without your knee touching the ground. Pick your leading foot back up and return to standing. Continue with your other leg.
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How to Use Your Heart Rate as a Training Tool

Posted on 11/4/15 11:08 AM by Beth Roessner
The heart is a muscle, and a strong, important one at that. And, just like any other muscle, it needs to be strengthened. (You may now have a vision of a heart pumping iron.) A strong heart is important for everyday function, and to ensure your heart is in tip-top shape, it may be beneficial to monitor your heart rate.
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How We Teach the Visually Impaired to Swim

Posted on 10/5/15 11:50 AM by Beth Roessner
Jenny Dillon is no stranger to teaching children to swim, and as the Assistant Aquatics Director at YMCA Silver Spring, she has helped institute many swim programs. But three years ago, she was tasked with a slightly different assignment. The Y was approached by the Columbia Lighthouse for the Blind to help institute a swimming program for visually-impaired youth. Through lessons and camp programs, Jenny and her staff have helped many children find confidence, comfort and safety in the water.
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Volleyball Celebrates 120th Anniversary

Posted on 8/25/15 3:07 PM by Beth Roessner
Since its inception 120 years ago, volleyball has become a sport that people of all ages, interests and athletic abilities can enjoy. Whether it’s in a sports club, on the beach, in a true competition or in your backyard, it has become one of the most social, fun and accessible sports available! And it all started at the YMCA.
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120 Reasons to Swim at the Y!

Posted on 5/24/13 3:08 PM by Tracey Mitchell
  We hear it everyday: "I learned to swim at the Y" or "My kids learned to swim at the Y." For over 120 years the Y has been teaching people of all ages and generations to swim and we are still going strong.
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