適能及健康課程 Fitness & Wellness 纖體運動 Body Shaping (Ages 16 or above) 初級增肌班 Muscle Training for Beginner (Ages 16 or above) 健體班 (55 歲或以上人士 ) Fitness Course

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1 適能及健康課程 Fitness & Wellness 適能及健康 Fitness & Wellness 健體課程 Fitness Programme 非活躍類生活模式人士健體班 Fitness Training for Sedentary Person (Ages 16 or above) 器械健體入門班 Fitness Training for Beginner (Ages 16 or above) 修身消脂班 Fat Burning (Ages 16 or above) 適能及健康程Fitness & Wellness 腹背運動 Abs & Back Exercise (Ages 16 or above) 27 課

2 適能及健康課程 Fitness & Wellness 纖體運動 Body Shaping (Ages 16 or above) 初級增肌班 Muscle Training for Beginner (Ages 16 or above) 健體班 (55 歲或以上人士 ) Fitness Course (Ages 55 or above) 帶氧動感爵士舞 Cardio Jazz Funky (Ages 16 or above) 拉丁健康舞 Latino Jam (Ages 16 or above) 舞蹈健康舞 Dance Aerobics (Ages 16 or above) 28 健康舞 Aerobics Dance 綜合健康舞 Jam Dance (Ages 16 or above) 排排健康舞 Line Dancing Aerobics (Ages 16 or above)

3 多元瘦身健康舞 Aerobics & Body Conditioning (Ages 16 or above) 混合健康舞 Combo Aerobics (Ages 16 or above) ZUMBA 動感節拍健體舞 ZUMBA Fitness Dance (Ages 16 or above) 伸展健康舞 Stretching Aerobics (Ages 16 or above) 帶氧拳擊運動 Cardio Kick Boxing (Ages 16 or above) 消脂踏板 Fat Burning Step (Ages 16 or above) 適能及健康課程Fitness & Wellness 收腹拳擊健康舞 Kick Boxing & Flat Abs (Ages 16 or above) 進階踏板 Step Challenge (Ages 16 or above) 健康舞班 Aerobics class (Ages 16 or above) 臀腰腹訓練 Abs, Back & Bum (Ages 16 or above) 29

4 伸展健美班 Stretch, Tone & Abs (Ages 16 or above) 健康舞 (55 歲或以上 ) Aerobics (Ages 55 or above) 適能及健康課程Fitness & Wellness 30 腹臀大腿訓練 Abs, Butt & Thigh (Ages 16 or above) 多元塑身訓練 Total Body Conditioning (Ages 16 or above) 消脂塑身訓練 Fatburn (Ages 16 or above) 活力動感健體舞 Funky Groove (Ages 16 or above) 伸展運動 (55 歲或以上 ) Stretching Exercise (Ages 55 or above) 健康舞特色課程 Feature Class of Aerobics Dance 塑身健康舞 Burn & Firm (Ages 16 or above) ZUMBA 動感節拍健體舞 ZUMBA Fitness Dance (Ages 16 or above)

動感瘦身舞 Funky Jam (Ages 16 or above) 普拉蒂運動 ( 中級班 ) Pilates Exercise (Intermediate) (Ages 16 or above) Piloxing 搏擊健體舞 Piloxing (Ages 16 or above) 健康運動 Wellness 普拉蒂運動 ( 初級班 ) Pilates Exercise

5 動感瘦身舞 Funky Jam (Ages 16 or above) 普拉蒂運動 ( 中級班 ) Pilates Exercise (Intermediate) (Ages 16 or above) Piloxing 搏擊健體舞 Piloxing (Ages 16 or above) 健康運動 Wellness 普拉蒂運動 ( 初級班 ) Pilates Exercise (Beginners)(Ages 16 or above) 健康平衡汽球運動班 ( 初級班 ) Stability Ball Exercise (Beginners) (Ages 16 or above) 健康平衡汽球運動班 ( 中級班 ) Stability Ball Exercise (Intermediate) (Ages 16 or above) 適能及健康課程Fitness & Wellness 平衡汽球及阻力訓練 Stability Ball with Resistance Training (Ages 16 or above) 背部健康班 Healthy Back (Ages 16 or above) 31

6 伸展鬆弛班 Stretching & Relaxation (Ages 16 or above) 伸展運動可幫助改善及維持身體柔軟度, 同時可舒緩情緒, 減低壓力 This class aims at improving and maintaining overall flexibility while promoting relaxation. 8/1-26/3 (Tue) 19PWC ( 不用上課 No class : 5/2) 11 Well. Ctr. $1,375 $1,595 3/1-28/3 (Thu) 19PWC :00-19:00 ( 不用上課 No class : 7/2) 12 Dance St. $1,500 $1,740 19PWX /1-26/3 (Tue) ( 不用上課 No class : 15/1 & 5/2) 20:10-21:10 10 Well. Ctr. $1,250 $1,450 2/1-27/3 (Wed) 19PWX :00-20:00 ( 不用上課 No class : 6/2) 12 6/F, Rm 610 $1,500 $1,740 6/1-31/3 (Sun) 19PWX ( 不用上課 No class : 13/1 & 20/1) 11:45-12:45 11 Well. Ctr. $1,375 $1,595 備註 Remarks..請乘搭大堂南座升降機往 6 樓 610 室 Room 610 at 6/F can be 健康運動特色課程 Feature Class of Wellness 治療伸展 (55 歲或以上 ) Stretch Therapy (Ages 55 or above) 語言 Language: 粵語 Cantonese 透過針對性的伸展運動, 活化較年長人士的僵硬關節及筋腱, 增強脊椎的柔韌度及強化肌肉, 從而舒緩常見的都市病如..肌肉痠痛及勞損肩頸痛腰背痛關節僵硬等 ( 本課程不適用於復康訓練, 只適合能獨立進行運動人士參與 ) 4/1-22/3 (Fri) 19PWX ( 不用上課 No class : 8/2) 11 Well. Ctr. $1,375 $1,595 4/1-22/3 (Fri) 19PWX :00-12:00 ( 不用上課 No class : 8/2) 11 Well. Ctr. $1,375 $1,595 肩頸背舒緩伸展 Shoulder, Neck and Back Stretch (Ages 16 or above) 利用輔助工具幫助鬆弛肌肉痠痛及勞損, 有助舒緩工作壓力長期練習可增強脊椎的柔韌度及活化僵硬的關節及筋腱, 舒緩常見的肩頸痛腰背痛關節僵硬等都市病 Using props can help you to relax the muscular strain and reduce job stress. It will improve the flexibility of spine and enhance the joints and tendon mobility in long term practice. It helps to alleviate the common problems, such as neck, shoulder and back pain, and frozen joints. 8/1-26/3 (Tue) 19PWX :00-20:00 ( 不用上課 No class : 5/2) 11 6/F, Rm 610 $1,375 $1,595 6/1-31/3 (Sun) 19PWX ( 不用上課 No class : 13/1 & 20/1) 12:45-13:45 11 Well. Ctr. $1,375 $1,595 備註 Remarks..請乘搭大堂南座升降機往 6 樓 610 室 Room 610 at 6/F can be 適能及健康課伸展與平衡訓練 (55 歲或以上 ) Stretch and Balance Training (Ages 55 or above) 關節老化對較年長人士而言十分普遍本課程教授正確的伸展運動及平衡訓練, 增強關節靈活及減低跌倒的機會 ( 本課程不適用於復康訓練, 只適合能獨立進行運動人士參與 ) Aging joints is a common problem in seniors. A series of stretching and balancing drill are specially designed for seniors to improve their joints and tendon mobility and reduce the risk of falling. (The class is not a type of rehabilitation training. It is suitable for participant with ability in doing exercise independently) 7/1-25/3 (Mon) 19PWX ( 不用上課 No class : 4/2) 11 6/F, Rm 610 $1,375 $1,595 2/1-27/3 (Wed) 19PWX ( 不用上課 No class : 6/2) 12 6/F, Rm 610 $1,500 $1,740 3/1-28/3 (Thu) 19PWX ( 不用上課 No class : 7/2) 9:00-10:00 12 Well. Ctr. $1,500 $1,740 19PWX /1-29/3 (Fri) 13 6/F, Rm 610 $1,625 $1,885 備註 Remarks..請乘搭大堂南座升降機往 6 樓 610 室 Room 610 at 6/F can be 普拉蒂與伸展 Pilates & Stretch (Ages 16 or above) 一項集合伸展肌肉力量及平衡的訓練對舒緩腰頸背痛及肌肉勞損十分有效, 適合任何人士參與 Chronic pain can be alleviated as you build strength, flexibility and balance through "Core" and "Stretch" training. Suitable for all levels. 7/1-25/3 (Mon) 19PWX :00-20: /F, Rm 625 $1,375 $1,595 ( 不用上課 No class : 4/2) 19PWX /1-29/3 (Fri) 19:00-20: /F, Rm 610 $1,625 $1,885 19PWX /1-30/3 (Sat) 10:30-12:00 13 Well. Ctr. $2,340 $2,730 備註 Remarks..請乘搭大堂南座升降機往 6 樓 610/625 室 Room 610/625 at 6/F can be 減壓伸展班 Stress Relief Stretching (Ages 16 or above) 程Fitness & Wellness 伸展與核心肌肉訓練 Body Stretch & Core Strength (Ages 16 or above) 通過鍛鍊核心肌群及伸展, 舒緩崩緊的關節及筋腱, 同時訓練深層肌肉力量及平衡, 對保持脊椎健康及減少腰背痛十分有效, 適合任何人士參與 A blend of flexibility and core stability training designed to improve strength and suppleness. You'll get a total body stretch and work your "Core" as well in this workout. It's good for improving spine health and relieving back pain. Suitable for all levels. 進行有系統性的伸展動作, 為僵硬的關節及筋腱帶來舒展感覺適合任何人士參與 Execute stretching exercises on a regular basis to improve joints and tendon mobility and stay flexible and healthy. Suitable for all levels. 7/1-25/3 (Mon) 19PWX :00-21: /F, Rm 625 $1,375 $1,595 ( 不用上課 No class : 4/2) 19PWX /1-30/3 (Sat) 12:10-13:10 13 Well. Ctr. $1,625 $1,885 備註 Remarks..請乘搭大堂南座升降機往 6 樓 625 室 Room 625 at 6/F can be 33

7 適能及健康課程 Fitness & Wellness 34 西九龍耀信發展學習中心健康舞及健康運動特色課程 YMCA of Hong Kong Beacon Centre Lifelong Learning Institute Feature Class of Aerobics & Wellness 粵語輔以英語 Cantonese supplemented with English 請穿舒適運動衣服, 不脫色運動鞋及攜帶抹汗毛巾 Please dress in comfortable sportswear, non-marking sports shoes and bring your towel 儲物櫃借用只限於每次上課時段, 請自行帶備儲物櫃鎖詳情可向地下大堂服務櫃台職員查詢 Locker service is available for all participants during in lesson. Please bring your personal lock for using a locker. For details, please contact our services counter staff at LG/F 本會建議在參與較劇烈的適能運動前, 先諮詢你的家庭醫生, 特別是平常較少運動或年過 40 及曾患有心臟病或關節毛病人士 The YMCA recommends all participants, especially those aged over 40 or with a history of medical concerns, to consult their medical doctor for complete physical and medical advice prior to participation in classes 九龍保安道 373 號西九龍耀信學習中心 YMCA of Hong Kong Beacon Centre Lifelong Learning Institute, 373 Po On Road, Kowloon 本會建議在參與各項健康舞及健康運動班前, 請先評估課程程度及個人體能水平是否合適有關課程級別指引及運動量消耗表之詳情, 可查閱下列網址 : 或致電查詢 The YMCA recommends all participants to evaluate the class levels and their physical ability prior to participation in classes. Details of "Class Levels and Calories Consumption Table" for all Aerobics and Wellness classes can be checked from the following website as a reference : or contact us at 若課程遇到特殊情況導致停課, 本會將安排課程代用劵作補償, 恕不另作補課及退款, 不便之處, 敬請見諒 Class suspension due to special incidents will be compensated with redemption coupon. No make-up class or refund will be arranged. Thank you for your attention. 2. 未經本部同意, 請勿在課堂內進行拍攝及錄影 No photography, video-taping is allowed in the class unless with the consent of the Unit. ZUMBA 動感節拍健體舞 ZUMBA Fitness Dance (Ages 16 or above) ZUMBA 是現時在歐美相當流行的健體舞它揉合了拉丁美洲及國際音樂的一種舞蹈風格, 是一套充滿活力及高效消脂的帶氧健體動感舞蹈每種舞步節拍非常簡單有趣, 打破傳統健身舞的枯燥乏味適合任何人士參與 ( 此班於長沙灣區上課 ) ZUMBA is one of the most popular fitness programmes in the world. It combines Latin and International music with a fun and effective workout system. It's exhilarating, effective and easy-to-do. Suitable for all levels. (The course venue is located at Cheung Sha Wan District) 地點 : 西九龍耀信學習中心 UG, 多用途禮堂 A Venue.. UG, Multi Function Hall A, Beacon Centre 查詢 Enquiry : /1-27/3 (Wed) 19PDX :15-20:15 12 Beacon. Ctr. $1,500 $1,740 ( 不用上課 No class : 6/2) 治療伸展 Stretch Therapy (Ages 16 or above) 透過針對性的伸展運動, 活化僵硬的關節及筋腱增強脊椎的柔韌度及強化肌肉, 從而舒緩常見的都市病如..肌肉痠痛及勞損肩頸痛腰背痛關節僵硬等 ( 此班於長沙灣區上課 ) A series of stretching exercise will be introduced to increase joints and tendon mobility, improve the flexibility of spine and strengthen muscle. It helps to alleviate the common problems, such as muscular strain, neck, shoulder and back pain, and frozen joints. (The course venue is located at Cheung Sha Wan District) 地點 : 西九龍耀信學習中心 UG, 多用途禮堂 A Venue.. UG, Multi Function Hall A, Beacon Centre 查詢 Enquiry : /1-28/3 (Thu) 19PWX :15-20:15 12 Beacon. Ctr. $1,500 $1,740 ( 不用上課 No class : 7/2) 兒童特色課程 Feature Class For Children 兒童全能田徑體適能訓練 (3-4 歲 ) Kiddie Fitness for Athletics (Ages 3-4) 本課程與 Kiddie Sports Academy 兒童運動訓練中心合辦, 揉合傳統的田徑訓練方法及全方位體能訓練, 以趣味性的活動方式, 發展兒童的田徑能力 ( 包括速度反應敏捷度柔韌性爆發力等 ), 並提高兒童對參與體育運動的興趣 This course is joint organizing by the YMCA of HK and the Kiddie Sports Academy. Participants will learn to perform some interesting track and field drills and general physical exercises in this course, it certainly can enhance the sense of speed, responsiveness, agility, flexibility and power for the children. 2/1-13/2 (Wed) 19PFC :00-18:00 6 Well. Ctr. $1,050 $1,200 ( 不用上課 No class on 6/2) 19PFC /1-10/2 (Sun) 14:00-15:00 6 Well. Ctr. $1,050 $1,200 19PFC /1-11/2 (Mon) 13:30-14:30 6 Well. Ctr. $1,050 $1,200 19PFC /2-31/3 (Sun) 14:00-15:00 7 Well. Ctr. $1,225 $1,400 19PFC /2-25/3 (Mon) 13:30-14:30 6 Well. Ctr. $1,050 $1,200 19PFC /2-27/3 (Wed) 17:00-18:00 6 Well. Ctr. $1,050 $1,200 備註 Remarks.. 1. 出席率達八成以上者, 將於最後一堂獲頒發出席證書一張 A certificate will be awarded to the participant in the last session for attendance reached 80% or over. 兒童及少年跑手體適能訓練 (9-12 歲 ) Fitness Training for Youth Runners (Ages 9-12) 本課程主要為兒童及少年跑手提供強化上身及核心力量的訓練, 教導學員進行全面的伸展運動, 這有助提升跑手的表現及防止受傷 This course provides youth runners with a holistic training program in Core & Upper Body strengthening and well-rounded stretching exercises, it is important for runners to enhance performance and prevent injury. 19PFC /1-30/3 (Sat) ( 不用上課 No class : 2/2 & 9/2) 18:30-19:30 11 Well. Ctr. $1,100 $1,320

初級增肌班 Muscle Training for Beginner 健康舞 Aerobic Dance 查詢 Enquiries : 綜合健康舞 Jam Dance 型格拉丁舞 Latin Figure Dance 拉丁健康舞 Latino Jam 舞蹈健康舞 Dance Ae

初級增肌班 Muscle Training for Beginner 健康舞 Aerobic Dance 查詢 Enquiries : 綜合健康舞 Jam Dance 型格拉丁舞 Latin Figure Dance 拉丁健康舞 Latino Jam 舞蹈健康舞 Dance Ae 適能與健康課程 Fitness & Wellness 學員注意事項! Reminder for Participants 第一課 First Lesson 儲物櫃 Use of locker 合適衣服 Clothing 醫療建議 Medical Advice 上課地點 Venue Location 課程級別指引及運動量消耗表 Class Levels and Calories Consumption