Below are resources to keep you involved and engaged with aquatics announcements and water safety.
Click here for our Live Classes Calendar
- Wednesday, April 8
- Tuesday, April 7
- Monday, April 6
- Friday, April 3
- Thursday, April 2
- Wednesday, April 1
- Tuesday, March 31
- Monday, March 30
- Friday, March 27
- Thursday, March 26
- Wednesday, March 25
- Tuesday, March 24
- Monday, March 23
- Friday, March 20
- Thursday, March 19
- Wednesday, March 18
I think it might be safe to say that spring is here...we have lots of flowers starting to bloom, the sun is out, and it's warm enough to sit on the porch and talk to people who are a safe distance away on the sidewalk! This would be a great day to grab your favorite dryland routine and head outside to do it in the yard or on the porch, or wherever you have access to the sunshine.
Passover begins tonight, so we will not have an email tomorrow as the J doesn't offer any programming on the first day of Passover. I'll be off tomorrow and Friday, but you can look forward to some fun content on Friday because we already scheduled an email to go out. :-)
Our older and more competition-focused swimmers may benefit from the Balancing School and Swimming webinar - with ideas to tuck away from when we ARE doing normal school and swimming again. The focus is largely on college swimming, but much or it is applicable to high school and even earlier.
In practice, everyone is always asking when we get to do starts - so today, we'll be talking about starting technique. Watching the slow-mo version at the end a couple of times will really help to see the position you should be in going into the water!
For our virtual swim meet race today, we go back to another great in American swimming and watch the 1972 Munich Olympics' men's 4x100 medley relay final. The US is in lane 4, East Germany is in 5, and Canada is in lane 6 (count from the top of the screen at the start). The most exciting part of this race may be the competition for the silver medal at the end, most of which we don't get to see because (spoilers) the US is so far out in front by then. The history-making part of the race, though, is that Mark Spitz (butterfly) wins his 7th gold medal and sets his 7th world record of the Games. Spitz was the first Olympian to win seven golds in a single Games, and the record would stand until Michael Phelps won eight golds in 2008. Spitz was also tied four ways for the most career Olympic gold medals, with nine (he also won two golds in relays in 1968), until Michael Phelps came along and won twenty-three. Fun fact for JCC swimmers: Spitz's first international swimming event was in 1965 at the Maccabiah Games in Israel!
Our Build-Your-Own Stingray Challenge today was a success! We hope to see everyone back next week at the same time (Tuesday at 3 pm) for our next get-together. Next week we will be showing the CUTEST videos we can make or find (again, parent supervision to ensure appropriateness is appreciated!).
Be sure to check out the backstroke webinar, with tips from Olympic backstrokers to help perfect your technique.
Today's technique tip is about the freestyle kick (with some good advice about stroke timing thrown in, too). We are always working on our kicks in practice, and many of our swimmers will recognize the admonition to speed up those legs and swim with three kicks per arm stroke!
Our virtual swim meet race today is the men's 200m free from the 2004 Athens Olympics. This is just a fun race to watch, featuring three of the best male freestylers ever - Ian Thorpe (lane 5), Pieter van den Hoogenband (lane 4), and Michael Phelps (lane 3).
Finally, a note to please save the date for Thursday, May 14 at 5pm, when we will be taking our planned MJCC Community Celebration online to honor exceptional members of our community. We will have some Stingrays featured, so mark your calendars to come celebrate the community and our team!
Welcome to another week! Passover begins Wednesday evening, so I will be off this Thursday and Friday and next Wednesday and Thursday. I should get emails scheduled to go out most of those days, but this Thursday, as the first day of Passover, is a day that the J would be closed, and we are not offering any programming that day so I will miss you all then!
Before that, though, remember our Create-Your-Own-Stingray Challenge tomorrow (Tuesday) at 3 on Zoom. Our challenge is to create the stingray from our logo (see the top of the email!) out of materials you have at home. It can be as simple (a drawing) or as complicated (every book you own arranged in the shape of a stingray in your living room) as you want it to be!
The Dealing with Disappointment webinar this morning had some excellent advice for goal-setting, motivation, and the bumpy road to success. It's worth a watch for any of our swimmers who are interested in competition, from Bronze all the way up to Gold.
We know a lot of us are still adapting to this new lifestyle we've found ourselves in, and one of our swim families shared with us this method for organization, which seems like it would work for both adults and kids - and would be something our older swimmers could set up for themselves, as everyone embarks on this distance learning stuff! (Just make sure you put swim team activities on the list...)
Our technique tip of the day is about the backstroke pull. This video includes some tips for how to practice the bent arm and catch at home, too! A lot of our swimmers like to swim with straight arms underwater, so practicing the bent elbow pull out of the water is a big help!
Our virtual swim meet race today is the men's 100m freestyle final at the 1960 Rome Olympics. The video does a good job explaining what is extra interesting about this particular race, so we will leave it to them!
Since we'll have EVEN MORE TIME over the weekend than we already had all week, do check out the Fitter & Faster Stroke Analysis webcast. You'll get to see videos and critiques of both correct and incorrect form, which is a really useful way of learning the details. Also, don't forget to sign up for some of next week's webinars while you are at it. I've enjoyed all of those that I have watched so far!
For staying fit at home, here's another fun dryland workout using your backpack as your weight equipment. You can do this circuit several times through; just make sure you don't pack too much into your backpack, and as always - if something hurts (not just fatigue, but actual pain), stop doing it and move on to another exercise! :-)
Our technique tip of the day today is about all the don'ts. This topic is a favorite (or not) with swimmers: the most common ways to get disqualified. Not only is this useful to know and review, but watching the clearly accomplished swimmer who is demonstrating in this video try really hard to do things wrong is extra amusing.
Finally, for our virtual swim meet race of the day, we have the men's 50m breaststroke sb2 final from the Rio Paralympic Games. (Paralympic athletes are classified by their degree of impairment, and compete against others of like ability, with the lower numbers being the greater impairment. Breaststrokers are classified SB1-SB9.) It's neat to see the different modifications swimmers make to the stroke...and are still probably faster than I am! :-)
We had a great funny video zoom chat today, and everyone had great videos to share with us! Jennie is off the next two Thursdays for Passover, so we will switch to Tuesdays for now (still at 3!). For our next call, we are challenging each swimmer to create the Stingray logo out of something you have in your house. It could be small and more traditional artwork, or it could be big and crazy, like making a stingray-shaped blanket fort in your living room! (The stingray is at the top of this email, for your artistic inspiration.) We might feature some of them on our Facebook page for the MJCC, too!
Fitter and Faster did a nutrition webinar today, that might be fun for anyone who likes to cook - there's a bit of a cooking show in the middle! It's probably a little dense for the under-12 crowd, though.
They have a number of new webinars added for the end of this week and next week. I think the video one on Friday is likely to be a particularly good one, as they say they will be showing video of both correct and incorrect, which is very helpful to learning. And of course, it's always fun to try some new dryland!
Our technique tip of the day is some racing strategy for the IM - and the advice about speeding up into your turns applies to ALL races! You can think about these techniques and visualize yourself swimming the 100, 200, or 400 IM using them (and do make sure you visualize yourself winning in the end ;-)). The bonus is that the 400 IM is not NEARLY as tiring in your head as in real life! And remember that there are NO flip turns in the 100 IM, and in the 200 and 400 there are only flip turns when you are going backstroke to backstroke or freestyle to freestyle.
For our virtual swim meet race of the day, watch Michael Phelps and Ryan Lochte go head-to-head in the men's 200m IM at the 2016 US Olympic Trials. There's not a lot to be said here other than that you have to feel a little sorry for Ryan Lochte that his swimming years overlapped with Phelps, because he could have been the one sweeping all the gold medals otherwise!
Don't forget our Funny Video Day tomorrow (Thursday) at 3pm on Zoom! Remember videos need to be under 3 minutes (or show a clip under 3 minutes and we can put the link to the full thing in the chat) and must be G-rated.
Fitter and Faster did a webinar on butterfly today, which is available to rewatch here. We recommend this for all of our Silver and Gold swimmers, especially the butterfliers (*cough*Noah*cough*). It has some excellent tips on both the stroke and racing strategies for the various distances.
Sticking with butterfly, today's technique tip is all about butterfly breathing. All of our swimmers in every group have at least started to learn butterfly, and breathing too late is one of the most common faults we see. This video has some great explanations and footage of why we breath when we do in butterfly.
Finally, we have our virtual swim meet race of the day: the women's 100m fly at the London Olympics. Here is another example of the turn and subsequent underwater making all the difference to the winner. And despite a fairly poor finish (almost gliding in on a half stroke), she still breaks the world record.
One of our families pointed me in the direction of SwimOutlet's Instagram account, where they are doing a live dryland workout each morning this week at 10 am! Don't worry if you missed the first couple - they are also posted for you to check out on your own schedule.
Today's webinar about breaststroke is now posted for those who missed it. This one is great for any of our swimmers who have the fundamentals of breaststroke down and are really looking to improve it. Note that this series of stroke technique webinars is done with the fact that swimmers are out of the water in mind - including the Olympians who are presenting them!
For our technique tip today we are sticking with breaststroke - and talking about the glide! Anyone who has ever watched a breaststroke practice or race has heard the coaches yelling, "GLIDE!" Breaststroke has a lot of drag built in, but the glide helps the swimmer minimize that drag after the most powerful part of the stroke. It's kind of like getting a mini-streamline to help out after every stroke!
We're diving back into the history vaults for today's virtual swim meet - the men's 200m breaststroke final from the 1936 Berlin Olympics. There is a lot of world history wrapped up in this video - a little extra to think about for those who may be studying the rise of the Third Reich and World War II in school - but also swimming history on display. At this point there was no rule that the arms had to stay in the water for breaststroke, nor that they had to stay above the hips. (Butterfly would not become a distinct stroke until 1952.) Breaststrokers were still mostly swimming with their heads out of the water and facing forward at this time, as well - which any of our swimmers can tell you will earn you admonishment from your coach today, and the time recorded here points out why. In 1936, 2:41.5 was an Olympic record; today it would not even qualify a swimmer for Senior Sectionals.
(And for our swimmers who think the coaches are mean when we make everyone take off their goggles - notice what no one is wearing in this Olympic race! In fact, goggles were not allowed in the Olympics until 1976.)
We have a quick (sad) swim meet update to say that both meets we were looking at in May - THills the first weekend and Hood River the second weekend) - have been cancelled. At this point we are looking at the summer schedule with an eye towards what makes sense to aim for depending on when we are back in the water. For those keeping track of the plan versions...sorry, we've lost track of what letter this one is - but rest assured we are still planning!
Don't forget our Zoom call this Thursday at 3 pm - come with a link to your favorite funny video! (Parents, please help us ensure G-rated appropriateness. :-))
I watched part of a webinar today on streamlines and underwaters that would be of interest to Silver, Gold, and older Bronze swimmers. The only thing we would disagree with is wearing noseclips for practice/races - this should only be an option for swimmers who are already proficient and are always blowing "nose bubbles" when not breathing in! (In other words, when you are an Olympian...you, too, can consider a nose clip.)
Keeping with the streamline theme, we'll just make that today's technique tip - and here's a great video on streamlines that will especially entertain our younger crowd (who might not get as much from the above webinar). You can practice streamlines out of the water, too - see how many times you can walk around your house holding a streamline position!
Today's virtual swim meet entry is a butterfly throwback - the men's 220 yard butterfly at the AAU national championships. (The AAU was basically the national governing body for all the Olympic sports until 1978, so this would be equivalent to USA Swimming nationals today.) The longer events were finished on partial laps at this time in order to make the yards basically the same as their meter equivalents, so since 200 meters is 218.7 yards, the race was 220 in a yard pool. Check out the finish - and pity the timers!
For those who missed the sprint freestyle webinar this morning, you can watch it here. I would say it is most suited for our more advanced Silver and Gold swimmers; it will probably get a little boring for the younger ones!
Fitter and Faster has free webinars up every day next week, and everyone should definitely check them out. I don't know how long they are going to keep having them for free when they have been so popular, so it's a good idea to get the most out of it while it's an option. I've enjoyed the ones I've listened to so far!
We have a dryland challenge from a master's team in California - a soup can IM! For Bronze and smaller Silver swimmers, try this with something a little lighter, like apples or oranges. For Junior Rays, try it without weight. Do pay attention to correct technique, as demonstrated in the video, and stop if it hurts: you can get hurt doing strokes incorrectly on land, too. Try doing this challenge every couple of days and see how your strength improves over time!
Our swim technique tip of the day is about the freestyle catch and pull. Again, this is a nice one because you can follow along on land. Even the part with the Vasa Trainer (which I'm sure no one has at home!) you can just do on a bench without the resistance.
Our virtual swim meet entry today is the men's 50 yard freestyle finals at the 2018 NCAA championships. We'll just go ahead with spoilers in this one and tell you to watch Caeleb Dressel in lane 4 swim the fastest 50 free in history, going an incredible 17.63 seconds. To put that in perspective, Dressel is the first person to break 18 seconds, and he did it twice that day - first leading off the 200 free relay and again in this race.
We had an awesome Zoom call today and all got some craziness out to help combat the cabin fever. It was great to see so many swimmers (we really do miss seeing everyone every day!), even though only Eliza and Coach Jennie were brave enough to perform in front of the group. We are going to do another call next week at the same time (so April 2 at 3 pm), and this time each person is going to share their favorite funny (appropriate - AKA, G-rated) video. (Parents of pre-teens/teens - we appreciate your help in making sure selections are appropriate for all ages. ;-)) We'll have to cap videos at 2-3 minutes (so that the call doesn't go one for days!), but if it's longer, a clip can be played and the link posted in the chat so others can save it and watch later. We're looking at these get-togethers as a time to chat with teammates and blow off some virtual steam - kind of like a free day, but with a little theme and less splashing!
If you're looking for a workout and didn't get a chance to tune in earlier today, here's a link to a webinar recording of dryland for 9-12 year-olds. I (Jennie) didn't get a chance to tune into this one, but these folks put out good, trustworthy content that we don't hesitate to recommend.
Our swim technique of that day is back to breaststroke, and we are talking about the kick. Illegal breaststroke kicks (usually scissor kicks) are VERY common in younger swimmers, and we spend a lot of time working on getting them right! Here are some drills swimmers can do on land to help work on a correct breaststroke kick - and here is a video showing what it should look like in the water.
Our virtual swim meet race today is the women's 100m butterfly from the 2019 FINA World Championships. Again, the lanes to watch are 4 & 5 - and the announcer does a fine job of explaining what is extra exciting about this race. If you watch the turn, especially the slow-mo version later in the clip, you'll see that really Maggie MacNeil moves herself into contention with her underwater off that turn.
Remember that tomorrow (Thursday) at 3pm is our Stingrays Music Challenge. Coach Jennie is ready to wow you on the tin whistle, so tune in and show us your skills, too - just go here at 3 pm to join in!
Yesterday's webinar, Dealing with Adversity, is up for viewing. It features an Olympian and a Paralympian talking about the challenges they have faced in the sport and how they have worked to overcome them both physically and mentally. This one might not be as engaging for the younger swimmers, because it's mostly lecture-style, so might push attention spans - but it's a good listen for those 12 or so and over!
Our technique tip of the day is all about freestyle breathing - and especially breathing low to the water. This video is good because it demonstrates both the right way and the wrong way, so swimmers can see the difference. And everyone will recognize the refrain of "one-goggle breathing!"
Our virtual swim meet race of the day is a modern classic - the men's 100m butterfly finals in Beijing. The race starts at about 2:55, with Micheal Phelps in lane 5 and Milorad Čavić of Serbia in lane 4. If you keep watching long enough to see the slow-mo replay of the finish, you will see the silver medalist starting to pick up his head just before he touches the wall - and in a race this close, that absolutely cost him the gold medal. It's pretty certain that just after this his coach fell onto the deck in a faint, just like Coach John after someone forgets to do a two-hand touch!
We hope everyone is practicing their Country Roads performances in preparation for our virtual get-together on Thursday at 3pm (here's the link to go to when the time comes). Musical talent is not required - if you don't play an instrument or sing, there are other ways to perform. Maybe you could show us an illustrated version, or perform in mime - the possibilities are endless!
Today's technique tip is all about the hip and shoulder roll in backstroke. Do note that because this video is pretty much all slow motion, it makes the kick look bigger and slower than we would want it to be, so don't spend any time studying that part! It wouldn't hurt to notice the hand and arm position in the pull in these slow-mo sections, though - you can expect that will come up again on another day...
For today's virtual swim meet, following the backstroke theme, we'll watch the women's 100m backstroke from the London Olympics. Missy Franklin was 17 at the time (one of only two teenagers in the final - China's Fu Yuanhui was 16), had swum the semi-finals for the 200 free less than 15 minutes before this race, and along with all the other competitors really demonstrates the necessity to drive for the wall at the finish, because tenths and hundredths count!
We hope everyone is getting some exercise and some time outside (even if it's just in your backyard or sitting on your front stoop). For a little extra stress relief, we suggest screaming like some goats screaming like humans.
The dryland webinar that we mentioned last week is now available to be watched on-demand. The presenter had some good advice both physically and mentally as we approach the weeks ahead, and had some new dryland exercises and workouts to try, with demonstrations so you can be sure you are doing the exercises correctly!
The same folks are also doing two workouts this week: one at 11am on Thursday for swimmers ages 9-12 and one at 9am on Friday for swimmers 13 & over. Click on the links to register, and get a chance to learn some new things and get a workout, too!
Our swimming technique of the day works on the chest press in butterfly. (Our younger swimmers hear this from us as "fingertips forward and lean over.") This video is great as it also has some ways you can work on the technique on land (though you might have to improvise equipment at home!).
Our virtual swim meet video of the day is a throwback to another era: the women's 4x100 free relay from the 1976 Montreal Olympics. (US in lane 3, East Germany in lane 4 - the start is at about 5:15.) The East German team dominated the Games that year in swimming, setting eight world records as they won all but one of the individual events. Making the relay finish even more satisfying for the US women, the East German coaches would confirm fifteen years later what many had suspected: that they had used a systematic doping program with anabolic steroids for many years. Also of note, while this 3:44.82 was a world record time in 1976 (shaving four seconds off the previous record), the world record for this race today is held by Australia, with a blistering 3:30.05.
We have a little extra today: Fitter and Faster Swim Camps is offering some free webinars with Olympians on various topics over the week. Jennie did one today on dryland practice which was pretty good, and they said would eventually be available on their website - we'll send a link once they have it available. They say they are for ages 12 and up, but 9-11 year-olds who are more serious swimmers would also benefit (and since they're free, you can always just drop out if it isn't engaging your swimmer!). On Tuesday the 24th at 11 am (our time) will be "Dealing With Adversity" and on Friday the 27th also at 11 am will be "Breaking Down Sprint Freestyle." (Links will take you to the registration pages.)
Because we miss seeing everyone so much, we are also hosting our own live virtual get-together via Zoom next Thursday. Since we can't all swim together, we've taken our inspiration from the cool-down serenades of our Silver team, and we'll have a talent show to see how many different ways we can all play/sing/otherwise perform Lane 5's favorite tune, "Take Me Home, Country Roads." (Tip: sheet music for at least the first verse and chorus is readily available in a variety of keys via Google image search!) To tune in to the Stingrays Music Challenge, head over to our Zoom link at 3pm on Thursday, March 26. Joining by video is encouraged! Coach Jennie is practicing hard on the tin whistle...
Our technique video of the day is on the breaststroke pulldown (or pullout, depending on who you are talking to!). Notice the excellent streamline position demonstrated, and how the swimmer's chin stays tucked the entire time. We begin teaching this in Bronze as one underwater dolphin kick and one underwater breaststroke off each wall, and then refine it in Silver to what you see in the video. This is the only dolphin kick and the only pull where the hands extend past the waist that are allowed in breaststroke - since both of those things make a swimmer faster, it's important to use them this one time they are allowed!
Continuing the breaststroke pulldown theme, our virtual swim meet race today is the men's 100m breaststroke final from the Athen's Olympics (race starts at about 2:55). Kosuke Kitajima in lane 4 (closest to the screen when they show the underwater shots) is the one to watch. This race is widely considered to represent the first time the pulldown as we do it today was demonstrated in international competition. At the time (2004) the dolphin kick was still not legal in breaststroke, but the officials did not see it (and there was no instant replay allowed for officiating decisions), so Kitajima was not disqualified. The rule was changed in 2005 to allow the single dolphin kick.
Today we hunted down some basic breaststroke tips, from the home of breaststroke, the UK. Olympic gold medalist Duncan Goodhew shows us how it's done! Breaststroke is probably the most technically complicated stroke, and the one that having swimmers watch (whether on video or in person) can really make a big difference. Be forewarned, though, if you jump down the breaststroke rabbit hole online, that there are almost as many different variations of breaststroke as there are top swimmers, so at times you may see advice or form that is different from what we teach in practice. Our goal is to get everyone swimming a safe, efficient, technically correct stroke, which gives us something that can be built upon or tweaked as swimmers mature, if need be. It's definitely safe to say that breaststroke is also the most technically challenging to coach, too!
For today's virtual swim meet, we have a bit of a longer race. We were going to keep our featured races down to 200s and less for the sake of our younger swimmers' attention spans, but who can resist Katie Ledecky swimming the 800m free in Rio? She's in lane 4, swimming against her own previous world record time, and it's safe to say that you can't miss her (the race starts around 4:20). While we can't say this about all world-class swimmers - some of them seem to get by more on just being total freaks of nature (*cough*Michael Phelps*cough*) rather than on what we would think of as great technique - Katie has very nice form as a distance freestyler, so is definitely someone our swimmers should strive to emulate. (Just remember that for races under 400m, you have to kick a LOT more!)
While we are not practicing, we will be trying to send out daily updates with a stroke technique video and an exciting race to watch each weekday. John is also working on putting together a couple of dryland workouts that everyone can do at home to help keep in shape (and don't forget that running, walking, or cycling are all excellent activities that can be done without going to crowded or indoor spaces!).
John's first workout can be found here!
Today's stroke technique tip is something we've been talking about on Gold recently - freestyle hand entry! Here's a quick video that shows how and where our hands should be entering the water on each freestyle stroke in order to maximize efficiency and minimize injury.
And our virtual swim meet video today is pretty much the first thing most of us think of when we think of the greatest relay of all time - the men's 4x100 free relay finals from the Beijing Olympics. Keep an eye on lanes 4 (US) and 5 (France)!
While our community is practicing social distancing and spending more time at home, we want to share some water safety tips and information, courtesy of Jennie Condon, our amazing Aquatics Program Manager + Head Swim Coach.
Drowning is the leading cause of death for children under four, and many of these deaths occur in the home. A small child can drown in as little as two inches of water.
• Watch kids when they are in or around water, without distractions.
• Never leave an infant or toddler unattended in the bath.
• Store containers of any kind so that they will not retain water, and empty all containers and kiddie pools after use.
• Keep doors to bathrooms and laundry rooms closed, and use child locks on toilet lids.
• If your home has a creek, pond, or water feature, consider building a fence to restrict access. Tell children that they are never to swim without an adult.
• Know what to do in an emergency. Knowing CPR may help you save a life.
(Sources: Safekids.org; Kidshealth.org)
We're on week two of staying at home here in Oregon, and we know that for many of you that includes access to our natural bodies of water, whether in the "backyard" or within walking distance from your home. Our Aquatics Morning Lead, Micah, has some tips for safe enjoyment of our creeks, rivers, ponds, and lakes - while also maintaining a 6-foot social distance to those not in your household, of course!
- Always have someone designated to have their eyes on children whenever they are near water.
- Make sure your children know expectations and rules before you go.
- Make sure children have life jackets on whenever they are near water – but remember that lifejackets are not a substitute for proper supervision.
- Lifejackets should always have ALL straps, zippers, and ties fastened and tightened.
- Make sure your lifejacket fits: on land, have someone pull up on the shoulders of the lifejacket. If the shoulders can be pulled above the ears (or the lifejacket comes off!) it is either too big or not tight enough. A too-big lifejacket can slip off or keep the wearer from moving to safety.
- If someone falls in, remember what we teach in swim lessons: reach or throw, don’t go!
- Your safety is the top priority, and if you go in for someone, there may be two people in trouble and no one to call for help.
- People who are panicked will grab on to anything to stay at the surface, and that includes other people!
- If you see someone in trouble, reach with a stick, a paddle, or anything long that the person can grab. If the person is too far away to reach, throw something that floats out to them, preferably something that you can pull back to safety.
- Finally, be aware that water levels and flows can change dramatically week to week, especially at this time of year; don't let familiarity lead to complacency. We want to see you all back once we are able to reopen!
The content of the Mittleman Jewish Community Center's video is for entertainment only. JCC is not a medical organization and its instructors or staff cannot provide medical advice or diagnosis. Physical exercise in all forms, even without equipment, is a strenuous physical activity. As such, you should consult your physician or other health care professional before starting this fitness program or any other fitness program to determine if it is right for you. If you are predisposed to a medical condition that may be worsened by physical exercise, please do not start this fitness program. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
If you think you are having a medical or health emergency, call your health care professional, or 911, immediately.