Fitness

Fitness at Oregon State University

Welcome to the Fitness Program at Recreational Sports

The fitness program at Recreational Sports provides a variety of fun and innovative programs to encourage a healthy and active lifestyle.  We believe that each and every person should have the opportunity to enjoy physical activity and do so in a safe and supportive environment.

Quick Links

Fit Pass Classes (Group Fitness)

Looking for a challenging workout or to relieve stress in a safe and supportive group environment? With over 90 classes offered each week, Fit Pass Classes allow you to pick and choose classes as they fit in your schedule and meet your fitness needs.

Fit Pass Classes

To participate in a Fit Pass class, OSU students or Recreational Sports Members must purchase a Fit Pass at Recreation Services. You can purchase a drop-in single class pass or you can choose from annual, 9-month and term pass options all of which give you unlimited access to all Fit Pass Classes. Times, days of the week, locations, and descriptions of classes can be found in the Fit Pass Schedule & Descriptions.

Infographic Fit Pass

Once you have purchased a FitPass you must show your student ID at west entry and request a pass for the class you wish to attend. Passes will be available from 15 minutes prior to class up until class begins.

DAM Fit Classes (Small Group Fitness)

DAM Fit is Recreational Sports' newest fitness program. This small-group training program is open to students and Recreational Sports members. Join us today:

Get MOTIVATED, Get STRONG, Get RESULTS: Get DAM FIT! Learn more by clicking the banner below:

Dam Fit Work Out

Personal Training

Nationally certified personal trainers are here to help you reach your fitness goals and be a healthier, happier you. Visit our Personal Training page to learn more.

Personal Training

Whether you are new to working out and looking to get sarted, or if you want to improve your strength or performance, our skilled trainers will educate you in proper exercise technique and help you create a fun and exciting comprehensive program including cardiorespiratory, resistance training and flexibility.

 

Fitness Evaluation

What's your Fitness Level?

Fitness evaluations can provide you with a fitness baseline so that you can track your progress towards your personal goals and see how you rank among national standards for health and fitness. Evaluations are based on physical testing, so it is necessary for participants to wear comfortable athletic clothing and footwear.

Fitness Evaluation

Build a customized fitness evaluation to provide you with the fitness information your looking for (you can choose any or all of the tests that best meet your needs).

Possible tests include:

*All tests include optional resting heart rate and blood pressure measurements

Stop by Recreation Services to make an appointment today!

Fitness Workshops & Programs

Drop in Body Composition Assessment

The first Monday of each month, stop the Fitness Services desk in Weight Room 1 for a body composition assessment! See the fitness services schedule for dates, times, and prices.

 

Body Comp

30 minute orientations

FREE! No appointment necessary. Stop by the Fitness Services desk in Weight Room 1 or Recreation Services and ask for a Fitness Specialist. Get acquainted with what Recreational Sports has to offer including our state-of-the-art fitness facilities and equipment, and our trend-setting programs

Fitness Outreach Presentations

Want us to come to you? Request a fitness class or presentation from RecSports Fitness Services or from Health Promotion at Student Health Services. We are available to come to your residence hall, work site or Greek house. Programs and services can be catered to your needs.

Personal Trainer Prep Course

Want to become a personal trainer for Recreational Sports? Are you a student majoring in EXSS who has completed the anatomy series and/or the Fitness Instructor Training Class? This class is for YOU!

The Personal Trainer Prep Course runs January 22 - February 28 on Wednesdays from 5:30 p.m. - 8:30 p.m. and Fridays from 2:00 p.m. - 5:00 p.m.

Register at the Recreation Services Desk in Dixon.

Please contact Cathy Sullivan, Fitness Services & Education Coordinator, at 541-737-3243, with questions.

Advanced Personal Training

Advanced Personal Trainers work to provide post-rehabilitation and post-injury exercise programs designed to restore full function to individuals with injuries in conjunction with the physical therapist or athletic trainer. Contact: (541)737-7556

Available to students, staff, faculty & affiliates.

Customized Group Fitness Classes

Have a Fitness Party! Fill out this 6 page form and Let Us Come to You!

*Cycling must be held in Dixon unless your facility is equipped with cycling equipment.

DAM Fit

 

Beaver Nation - It's time to get DAM FIT

DAM Fit is Recreational Sports' newest fitness program. This small-group training program, open to students and Recreational Sports members, is intended to help participants:

Get MOTIVATEDDam Fit Work Out

Get STRONG

Get RESULTS

Get DAM FIT!

Program Details

Dam Fit participants are committing to attended three weekly training sessions - Mondays, Wednesdays, and Fridays.

Dam Fit meets in McAlexander Fieldhouse.

The cost for Dam Fit for students and Recreational Sports members is $50.

Registration & Start Date

Please check back for registration information for Fall 2014 at a later date.

Frequently Asked Questions 

Is Dam Fit like CrossFit?

Cross-fit, a successful small group training program that has become a household name in the last decade, is known for its high-intensity workouts that have revolutionized the "sport" of fitness. Dam Fit creates a similar environment to Cross Fit, but is unique in the following ways:

 

Collage DAM Fit

Do I need to be super fit to participate in Dam Fit?

Of course not! Our program has a structure in place so thateveryone can feel comfortable, while feeling challenged - from the brand-new exerciser to the Division 1 athlete!

Dam Fit Work Out

 

Who should I contact if I want additional information about Dam Fit?

Contact Cathy Sullivan, (541-737-3243) Fitness Services & Education Coordinator, with questions about Dam Fit.

Do It Yourself Fitness

Printable Workout Guides

Not sure what to do at the gym? Looking for a new routine? Print out the specialized workout that best fits your goals for a fun and challenging routine!

Have any questions? Ask a fitness specialist; they will direct you to the answer!

Advanced Strength workout

Beginner Strength workout

Core workout

Cybex Machine workout

Dumbbell workout

Endurance workout

Functional workout

Intermediate Strength workout

Lower Body Split workout

Pull workout

Push workout

Resistance Band workout

Runners workout

TRX workout

Upper Body Split workout

Weight Loss workout

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Fit Pass Class Descriptions

Fit Pass Class Descriptions Spring 2014

Resistance

Enjoy resistance training in a fun, and supportive environment!

Ab Blaster

Interval training is one of the most effective types of high intensity interval training. Through a
variety of simple, yet intense exercises, each class will blast the calories and provide noticeable
results in a short amount of time. Whether your goal is muscle tone, weight loss, or both, this class
will provide what you are looking for.

Active ROM

Do you have questions about health and fitness? Do you want to learn how to restore and
strengthen your joints and body as a whole? In this open discussion class we will combine elements
of interval training, yoga, corrective exercise and active stretching to provide a dynamic fitness
experience.

Body Blitz

Join us for this 45-minute instructor led class in Weight Room #2 on our beautiful free motion
equipment. This circuit class will give you a full body workout and will send you out feeling like a
whole new person. Great for all levels whether you are a first time lifter or just what you need to
get you out of your box!

BODYPUMP™ - LES MILLS™ barbell class

Great bodies aren't born; they are transformed, using the proven BODYPUMP™ formula: THE REP
EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high
repetition movements, you'll burn fat, gain strength, and quickly produce lean body muscle
conditioning. BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of
your major muscle groups while you squat, press, lift, and curl. The cutting-edge BODYPUMP™
choreography and chart-topping music is refreshed every three months so with your choice of
weight and highly-trained instructors you can get the group effect and results you've been looking
for!

 

Body Pump

Butts and Guts

Butts and Guts are a dynamic core, butt, and legs class that will make you sweat! Come ready to
work hard and have fun in this 30 minute workout!

Cardio HIIT

Cardio HIIT takes on the High-Intensity Interval Training principles and uses them for this 45
minute cardio workout. Be prepared to work hard and you will leave this class sweating and smiling!

Core and More

Work the “core” of your body including abs, low back, and the entire torso. The use of all types of
equipment as well as great music make this 30-minute class fly by

Fit25

Are you ready to get in shape for spring? This 25-minute workout pushes you as hard as you want
to be pushed. Fit25 will have you dripping with sweat after 10 minutes. Will include components of
a safe effective warm-up and large muscle group stretches.

Pilates

Spring is here! Recruit your core to feel the heat! Tighten and tone while improving balance,
strength, and flexibility.

 

Indoor Cycling

No Drafting! No tailwind! No excuses!!

 

Indoor Cycling

Cycle Express

Power up your lunch break with this interval based, fast paced, and high intensity class. This class
designed for all levels will allow you to get in an awesome workout in the middle of your day!

Cycle Recharge

Does an hour on a bike seem long to you?? Then this is the class for you. Get in and get out! 45
minute cycling is here! Whether this is the first time on an indoor bike or you are an avid cycler this
class is for you!! Interval based for a customized workout catered to your fitness and energy level
for the day.

Cycle Fit

Does an hour on a bike seem long to you?? Then this is the class for you. Get in and get out! 45
minute cycling is here! Whether this is the first time on an indoor bike or you are an avid cycler this
class is for you!! Interval based for a customized workout catered to your fitness and energy level
for the day.

Cycle w/ HK

Hillary with delight you with hills, sprints and social commentary! Enjoy 45 minutes in a supportive
yet inspiring atmosphere.

Interval Cycle

Studies have proven that 30-45minutes is all you need for an effective/challenging and calorie
blasting workout. Join the pros at 4:15 every day to get in, work hard, have some fun, and get out!

Jump Start Cycle

Jump Start your day with a fun energetic cycling session! Instructors will lead you through a
variety of rides teaching cycling terms, safe cycling protocol, and how to have fun to great music.

Make it Count Cycle

Studies have proven that 30-45minutes is all you need for an effective/challenging and calorie
blasting workout. Join the pros at 4:15 every day to get in, work hard, have some fun, and get out!

Sunrise Cycle/TGIF Cycle

Jump Start your day with a fun energetic cycling session! Instructors will lead you through a
variety of rides teaching cycling terms, safe cycling protocol, and how to have fun to great music.

Studio Classes

No experience needed!! Come and have fun!

Cardio Kick Boxing

A high-powered kickboxing work out that combines choreography and basic boxing skills to make a
heart pounding routine. It's a great muscle building workout to keep the heart rate high while
increasing strength and cardio endurance.. Basic choreography will be built on throughout the term.

Step it Up!

Come and get a full cardio workout using a variety of step combinations; new steppers to advanced
steppers are welcome to this high energy and motivating environment.

Zumba!!®

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-akind
fitness program that will blow you away. The goal is simple: We want you to want to work out,
to love working out, and to get hooked. Zumba® Fanatics achieve long-term benefits while
experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, and aweinspiring
movements meant to engage and captivate for life!

Mind/Body Classes

Ohmmmmmmm…….

 

Active ROM

Do you have questions about health and fitness? Do you want to learn how to restore and
strengthen your joints and body as a whole? In this open discussion class we will combine elements
of interval training, yoga, corrective exercise and active stretching to provide a dynamic fitness
experience.

Anahata Yoga:

Get "un-stuck" from your routine with this yoga class.

Yoga will help you increase strength and flexibility in addition to many other physiological benefits.
Join Rachel as she guides you through this challenging, yet accessible sequence for all levels of
practitioners. Whether brand new to yoga or a long time yogi, this class has something to offer you.
Modifications are offered to both increase and decrease intensity throughout all parts of the class.
This sequence is taught in a Vinyasa/Power Style, which includes a cardiovascular element as well
as a core workout. Yoga is a great way to change up your workout and daily routine.

 

Holistic Yoga

A vigorous array of flowing asanas coupled with some meditation and yoga philosophy. Cultivate
increased flexibility, strength, endurance, balance, and peace of mind, body, and heart. All levels
will be challenged. Bring your energy!

Power Yoga

Focusing on physical movement of the body, this class incorporates standing yoga sequences to
sculpt, strengthen and stretch the body with a focus on spinal alignment, cueing and technique.
This class will help to create a calm and centered mind. Great for the inner athlete in all of us!

Slow Flow Yoga

Intermediate level yoga class. Slow Flow yoga has certain aspects that include being able to get up
and down, hold weight in upper body using arms, forward, backward roll, sustained balance on one
foot, etc. Doing yoga slow is often harder, more demanding. Those of you looking to progress your
practice this would be the class for you.

Sunday Yoga with Jules

This 1.5 hour Sunday morning Yoga encourages a slower pace but thorough Yoga experience. It is a
class that focuses on the core postural muscles that help keep the body balanced and that are
essential to providing support for the spine. In particular, Yoga exercises teach awareness of
breath, alignment of the spine, and strengthening the deep torso muscles.

Sunset Yoga

Reward your body with Yoga any time of the day! A vigorous array of flowing asanas and balance
poses. Cultivate increased flexibility, strength, endurance, balance, and peace of mind, body and
heart. All levels will be challenged. Bring your energy!

Vinyasa Yoga

Reward your body with Yoga any time of the day or night! A vigorous array of flowing asanas and
balance poses. Cultivate increased flexibility, strength, endurance, balance, and peace of mind,
body and heart. All levels will be challenged.

Fitness Myth Busters

Fitness Myth Busters

Myth # 1

It is possible to do spot-toning through resistance training 

Building muscle is extremely exercise-specific.  Only the muscles that are exercised through progressive reisistance experience a training effect of increased size, endurance, or strength.  However, reducing fat in a certain area (e.g., the abdominals or thighs) through exercise-specific training is a myth.  Performing 1000 abdominal exercises a day will not create "toned" abs.  Muscular strength and endurance will certainly improve, but to get a "toning" effect, the whole body needs to be trained to lose fat all over.  Fat can be stubborn and people lose fat in the reverse order that they accumulated it.  Diet and caloric expenditure plays a significant role in fat loss. (American Council on Exercise Personal Trainer Manual, 4th ed, p360)

Myth #2

Women will get huge muscles from weight training

Most women do not possess enough testosterone (an anabolic growth hormone) to experience significant muscle hypertrophy (growth in size).  Even most men struggle to gain muscle mass.  Genetics plays a significant role in the body's ability to grow.  A specific and consistant training routine is required for the body to make any adaptation and gaining muscle mass is no different.  A training program that consists of 70% of 1RM (one-rep max) for three sets of 8-10 whole body exercises is not enough volume to develop excessive muscle hypertrophy in most women. (American Council on Exercise Personal Trainer Manual, 4th ed, p360)

Myth #3

People are too old / too young to lift weights

Resistance training is beneficial for all ages if done safely and appropriately.  Elderly individuals are still able to gain muscle mass.  Children too can engage in resistance training, though the focus of such a program should be on form and technique, not the amount of weight being pushed around.  Every age group can benefit from resistance training, such as increased bone density, improved body composition, and proficient motor-skill performance. (American Council on Exercise Personal Trainer Manual, 4th ed, p361)

Myth #4

Muscle turns to fat when a person stops exercising

Muscle and fat are seperate and unique tissues.  Muscle adapts to demands placed upon it, which is to say that muslces hypertrophy (grow) through resistance training and atrophy (shink) if the the training program is discontinued for a significant period of time.  Fat stores usually change with a training program as well, decreasing during training because the body is more active and burning more calories, then increasing when not training due to lower enegy expenditure.  Some simple steps to avoid this shift are to maintain an active lifestyle and balance caloric needs. (American Council on Exercise Personal Trainer Manual, 4th ed, p362)

 

Please contact the Fitness Coordinator if you have questions or want additional information.

Personal Training

Personal Training Oregon State University

Personal Trainer Evaluations

Have you recently had a personal training session?  Evaluate your trainer by filling out this online survey: https://surveys.bus.oregonstate.edu/main.aspx?SurveyID=5027&cmd=survey

Why hire a Personal Trainer?

Working with a personal trainer will help you not only learn how to exercise properly to reach your goals, but also stick to an exercise program and hold yourself accountable. Personal trainers will help you set realistic goals and help you meet them by designing a personalized workout program. Despite your fitness goals Recreational Sports Personal Trainers will ensure that you leave every session educated and motivated for your next workout!

Recreational Sports Personal Trainers can offer exercise programs for:
Additionally, personal trainers can help you with:

How to Make an Appointment

Making an appointment with a Recreational Sports Personal Trainer is easy:

1. Browse our Trainer Bios (available at Recreation Services and at the Fitness Services Desk in Weight Room 1) and choose the individual whose experience, and specializations you feel most fit your needs.

2. Print off and fill out the Intake Form (pdf) and Doctor Consent Form (pdf), if applicable, and bring the completed forms to Recreation Services in Dixon. Forms are also available at Recreation Services.

3. Registration, payment can all be done at Recreation Services in Dixon. Scheduling for appointments is done between you and your selected trainer or choose from already set Get Started times available for your convenience (appointments will be scheduled at least 48 hours in advance).

See prices for personal training in the Fitness Schedule.

Personal Training Options

Get Started Session (90 minute appointment)

The name says it all, in this 90 minute appointment, a Recreational Sports Personal Trainer will help you set personal fitness goals, complete a fitness evaluation (optional), and design an individualized exercise program to fit your unique needs and reach your goals. Your personal trainer will take you through each exercise instructing proper form and technique to ensure you feel comfortable and confident completing your workout. This session gives you all the tools you need to Get Started with a fitness routine.

Individual Sessions (60 minute appointments)

Individual sessions focus specifically on your fitness goals and needs. A one-on-one personal training session will allow a trainer to focus on your needs and ensure proper form. A perfect follow-up to our Get Started appointment, advance your program, learn new exercises, and have the accountability of a personal trainer working with you to help you reach your goals.

Partner Training(2 individuals)

Partner training allows you and a friend to go through a personal training session together. With partner training, our trainers can design a program that is both catered to you and your friends goals while flexible enough to be continued in the future. Partner training sessions are great for people planning on making a habit out of working out together or for those who want to save more money on the cost of personal training.

Small Group Training (3-6 individuals)

Small Group Training allows you and up to five friends to pitch in together and save even more money on the cost of personal training.  With small group training, you can work towards establishing a routine that will be efficient and effective for everyone in your group.

Personal Training Policies

The Department of Recreational Sports (DRS) policy regarding Personal Training at the DRS is restricted to only those individuals that have been specifically employed by the DRS for this purpose. Any participant observed or even assumed to be personal training with a member in this facility that is not employed as a DRS personal trainer will have their DRS privileges suspended or revoked. An individual may be suspected of personal training if he/she is (but is not limited to)assisting a member/s with:
1) spotting
2) equipment and adjustments
3) program writing & design
4) explaining and providing exercise technique
5) meeting with the same individual on a frequent basis
6) encouragement and counting sets and repetitions
7) getting and returning weights for a member
8) following a member around the room and telling them what to exercise next
9) member pays another individual that is not an DRS Personal Trainer for an exercise session

Reasons Why Trainers Not affiliated with the DRS Personal Training Program are prohibited from personal training:

In the State of Oregon no regulations exist regarding the profession of personal training. This lack of regulation causes many under-qualified or uneducated "trainers" to claim the title of "Personal Trainer". Due to liability issues and other reasons listed below, the DRS requires all trainers working within the building to maintain certification through a nationally recognized organization and meet specific academic requirements essential for quality personal training. The DRS upholds these strict criteria for trainers in an effort to ensure that the personal training program remains a quality service on the cutting edge of this field.Personal training for our purposes is defined as one-on-one fitness instruction to another individual.

The following reasons justify why personal trainers not employed by the DRS are not allowed to train within the DRS: