Group Exercise and Fitness

Group Exercise Class Schedule

All group exercise classes cancelled until further notice. 

Health Promotion sponsors a variety of exercise opportunities specifically for Appalachian faculty, staff, and their spouses/or significant others. Completion of a health history form is required prior to participating in an exercise class. Fax your completed form to 262-7019, or bring to the first class you attend. 

Spring 2020 Exercise Class Schedule   Jan. 13 - May 7 2020 

High Intensity Interval Training (HIIT)

HIIT class is a total body, heart pumping, aerobic and strength conditioning workout. This interval-based class combines full-body strength training with high intensity cardio bursts designed to tone your body, improve your endurance. Modifications for all fitness levels are provided.

  • Monday, Wednesday:  11:00 am to 12:00 pm 

Indoor Cycling

This hour class will be finished in a flash as you perform cycling intervals that challenge your cardiovascular strength, build your muscles, and burn lots of calories.

  • Tuesday. Thursday: 11:15am to 12:15 pm


The Pilates mat class will help you learn to work through the whole body in order to increase flexibility and strengthen your muscles.

  • Tuesday, Thursday:  5:15 pm to 6:15 pm 

Strong Women

Strong WomenStrong Women is a 45-minute, total body, interval circuit training class. Strong Women utilizes various modalities (body weight, dumbbells, leg weights, body bars, exercise bands, etc.) to help the client achieve her strength gain goals, while improving the client's cardiovascular endurance with 60, 45 and 30 second intervals of aerobic activities (jogging in place, grapevine, jump rope, etc.) between each strength training activity.

  • Monday, Wednesday:  5:15 pm to 6:00 pm
  • Tuesday, Thursday:  7:15 am to 8:15 am 

Vinyasa Flow Yoga: Levels I and II

A sixty-minute dynamic, sweat-producing class focused on building strength and flexibility through a series of intense, vigorous, yet graceful postures using a blend of alignment principles and vinyasa. The class moves fluidly and quickly, offering advanced options. We set up each posture in stages, beginning with the modification, and then add additional components for those who want more intensity. The class is appropriate for a range of practitioners who are already physically fit, and pose modifications will be offered for more or less of a challenge; however, the class may not be best suited for those brand new to yoga.

  • Monday, Wednesday:  12:30 pm to 1:30 pm

Core Conditioning

Core Conditioning is a mat and stability ball exercise course that meets twice a week for thirty minutes each session.  Back and adominal muscles are engaged and developed in a systematic way over the course of a semester.  This course is suitable for most ages ans most levels of fitness.

  • Tuesday, Thursday: 12:30 pm - 1:00 pm



Challenge yourself with this powerful workout! This 45 minute class will get your heart pumping as you fiercely fight your way through different movements. After a five minute warm-up, participants will enter a 20-25 minute series of punching, kicking, ducking, and jumping along with the beat. This section that utilizes various moves and combos also focuses on increasing endurance, strength, and coordination. The class will then have a 10-15 minute section that focuses on strengthening muscle groups (core, glutes, arms). Participants will be led to finish with a five minute cool down that focuses on lowering heart rates, stretching out muscles, and practicing mindfulness. All taught to multiple genres of music that range from 130-165 beats per minute.  All difficulty level options are given throughout the entire class from beginner to expert.

  • Tuesday, Thursday: 1:15 pm - 2:00 pm

Health Promotion for Faculty & Staff Personalized Training Program

Register to workout with a personal trainer and achieve your fitness/health-related goals.  Your trainer will develop a sensible, progressive and individualized regimen based on your short- and long-term health needs.

Review the four training options below and contact Health Promotion for Faculty and Staff Stephane McDaniel ( or (828) 262-6314, to start your journey.

Let’s Get Started!

Four 30-minute appointments designed to familiarize the client with the gym and assist him/her in gaining fundamental knowledge of exercising. This is ideal for someone who cannot commit to a trainer for long term but prefers specific guidelines helping him/her getting starting toward a healthier lifestyle. 

One-on-One Personal Training

Ideal for the beginner or someone who needs to be held accountable, to remain consistent, with his/her exercise behaviors.  As trainers are available, clients may schedule two 30-minute appointments, per week, for one semester. 

Online Training

The on-line training is for the advanced client, who has demonstrated proper form and biomechanics of exercising.  After an initial consultation with the trainer, this client will receive two workouts, per week, via e-mail. The client exercises without direct supervision each week.  Once a month, the trainer and the client meet for a 30 minute assessment of progress, at which time adjustments to the routine are agreed upon.


The Semi-Private training is recommended for a small group (two to three people) who have similar fitness goals and comparable fitness levels.   The two to three clients will meet 30-minutes, two times per week, with a trainer, for the semester.

For more details or questions, contact Health Promotion for Faculty and Staff Exercise Coordinator Stephanie McDaniel ( or (828) 262-6314.

Weightroom Orientation

Weightroom orientations are suggested for those who are new to weight training or for those who may need a refresher course on how to use the equipment properly. This orientation will also help teach/correct your form and alignment.

Fitness Assessment

The purpose of a fitness assessment is to evaluate your cardiovascular fitness, body composition, flexibility, and muscular strength and muscular endurance. The following tests are used to evaluate your level of fitness:

  • Resting heart rate
  • Resting blood pressure
  • Bioelectrical Impedance-Tanita (body composition)
  • YMCA 3-minute step test (cardiovascular fitness)
  • Sit & reach (flexibility)
  • Push-ups (muscular strength)

With the information gathered from these tests, the Exercise Coordinator will be able to develop an exercise program specifically for your needs. The fitness assessment is also a good way to chart your progress when taken several times over a few months. Please allow one hour for testing and consultation. Wear loose comfortable clothes and tennis shoes. E-mail Stephanie McDaniel for an appointment..