This course will give students background knowledge and first-hand experience in stretching, weight lifting, and aerobic conditioning. Students will learn the basics of flexibility training, using heart rate to guide aerobic conditioning, and assist in designing an individualized weight training program. Each class session will include stretching, running/walking, and weight lifting. People who have never been involved in a fitness program are especially welcome. 5-College students will be graded pass/fail.

This course will give students background knowledge and first-hand experience in stretching, weight lifting, and aerobic conditioning. Students will learn the basics of flexibility training, using heart rate to guide aerobic conditioning, and assist in designing an individualized weight training program. Each class session will include stretching, running/walking, and weight lifting. People who have never been involved in a fitness program are especially welcome. 5-College students will be graded pass/fail.

Getting an effective workout does not always have to take time away from your life by going to a gym and running on a treadmill like a hamster. You will be surprised how much you can accomplish in a space no bigger than your dorm lounge or common room with a towel and water bottle at your side. Maximum Interval Training is an exercise system that uses your own body as the equipment. The object is not to confuse your muscles or train to get an edge in competition but to arrive at and strengthen your own natural physical abilities.

Getting an effective workout does not always have to take time away from your life by going to a gym and running on a treadmill like a hamster. You will be surprised how much you can accomplish in a space no bigger than your dorm lounge or common room with a towel and water bottle at your side. Maximum Interval Training is an exercise system that uses your own body as the equipment. The object is not to confuse your muscles or train to get an edge in competition but to arrive at and strengthen your own natural physical abilities.

Intermediate Spinning: 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 those who are physically fit 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!

Beginning Spinning: 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.

While the weather is still too bad to ride, why not put a few hours a week into fixing up and fine tuning your bicycle? Each week students will focus on an area of the bike and learn what is required to clean and maintain that part. At the end of each class, students will have done the maintenance and be able to depart with their bike intact. At the end of this seven week class, students will have rebuilt their bike and be ready for spring weather. Class meets Wednesdays in January till March. 5-College students will be graded pass/fail.

The Holyoke range trails adjacent to Hampshire College are some of the most popular hiking and biking trails in western Massachusetts. Mountain biking differs from road biking in that all riding will take place on dirt trails in the woods and fields around Hampshire. This class is designed for the beginning level rider. Students may borrow mountain bikes and helmets from the Outdoor Program equipment room with a valid ID. Emphasis will be placed on safety, fun, fitness, trail identification and navigating obstacles.

New England with its cold, wet winters can be a wonderful place to climb frozen water! Students will meet once a week and travel to local cliffs to practice winter climbing skills. Primary focus will be on steep ice and mixed climbing, and the use of tools and techniques for winter travel in the mountains. Class meets on Tuesdays in January until Spring Break. 5-College students will be graded pass/fail.