Spinning is a group cycling class that guides participants through workout phases using music, warm-up, steady up-tempo cadences, sprints, climbs, and cool downs. You control resistance on your bike to make the pedaling easy or difficult as you choose. Constant adjustment is normal. This group cycling class is designed for all fitness levels and involves various cycling drills that offer an exhilarating cardiovascular workout. The class also teaches you proper form and interval training. Staff and faculty are welcome! Bring workout clothes, towel, and water bottle.

With the Holyoke range trails adjacent to campus, and with many local touring centers in western Massachusetts, Cross Country skiing is the perfect sport for New England winters! This mini course will focus on recreational touring on cross country skis, winter preparedness and safety in the 'backcountry'. *Snow conditions permitting, we will use trails in the Holyoke range. Some classes may need to utilize local touring centers, where there may be a small trail fee. All equipment and clothing can be borrowed from the Outdoor Program with a valid ID.

This course will prepare and qualify students to become Red Cross certified lifeguards. Bearers of this card are eligible to obtain work at pools nationwide. To complete this course, students must attend all sessions and be tested on water entries and carries, swimming rescues, stroke work, and spinal management. First Aid and Professional Rescuer CPR/AED will be included in the class format. ***Class meets twice weekly on Tuesdays and Thursdays until March 31st. Class will meet on Tuesdays after Spring Break. Materials fee:Hampshire students $100.00. Five-College students $150.

If you have the desire to learn to swim, here is the perfect opportunity! This class will focus on helping the adult swimmer better understand and adapt to the water environment. Students will work on keeping the "fun in fundamentals" as they learn floats, glides, propulsive movements, breath control, and personal safety techniques. Swimming strokes will include: breast, freestyle and elementary backstroke. Adults with little to no experience will find this to be an excellent introduction. Glenna Alderson is an American Red Cross certified instructor.

This course is an opportunity to experience the many activities that make up outdoor adventure. Students will be introduced to natural areas in the local region. In the winter, activities may include snowshoeing and cross country skiing. As spring arrives, students will canoe, sea kayak, hike, and climb. This course is an opportunity to get out each week and learn new outdoor adventure skills. 5-College students will be graded pass/fail.

This course is for students who have had previous whitewater kayaking experience. Students will learn to improve their whitewater techniques on class 2/3 water on local rivers. Pre-requisites include: swimming ability, kayak roll on moving water, previous experience on moving water (class1-2), peel-out and ferrying experience. *Qualified students may use this course for an ACA certification in kayak instruction. *flat and/or moving water certification. This type of certification is required for most outdoor professionals who want to teach water sports.

This course is for students who want to learn how to whitewater kayak. No Previous experience is required, though participants must be able to swim and be comfortable in the water. Topics covered will include: a variety of strokes, basic self-rescue and safety knowledge, eddy turns, ferrying, 'river reading' and rolling the boat. This course is the same as OPRA 0124. The class will meet Wednesdays in the pool from January till March. After spring break the class will also go outside on Fridays from March until May. 5-College students will be graded pass/fail.

Aikido is essentially a modern manifestation of traditional Japanese martial arts (Budo), derived from a synthesis of body, sword, and staff arts. Its primary emphasis is defensive, utilizing techniques of neutralization through leverage, timing, balance, and joint control. There is no emphasis on strikes or kicks since one is trained to blend and evade rather than confront. Beginners will practice ukemi (falling), body movement, conditioning, and several basic techniques. Purchase of a uniform or gi is highly recommended but NOT REQUIRED. Purchases can made directly with the instructor.

In this class you will practice coordinating your breath with flowing yoga postures (Vinyasa). Expect full-spectrum sequences, emphasizing strength, flexibility and safe alignment. Meditation and guided relaxation will be included in each class. Intended for those who have completed #0105 Beginning Yoga or have prior outside yoga experience. Please bring a yoga mat. Yoga mats are available for sale at the Hampshire College equipment room for $14. Class meets in the Small Dance Theatre of the Music and Dance Building. Five College students will be graded pass/fail.

Take your practice to the next level! In a supportive and positive atmosphere, we will explore challenging asana including advanced backbends, inversions, arm balances, twists and forward folds as well pranayama and meditation. This class is meant for dedicated practitioners with yoga experience and a high level of self-awareness. Please bring a yoga mat. Yoga mats are available for sale at the Hampshire College equipment room for $14. Instructor permission REQUIRED. Class meets in the Small Dance Theatre of the Music and Dance Building. Five College students will be graded pass/fail.