Fitness Resource Guide

Fit Tips
A group of experts brought together by the U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) has reviewed the pertinent scientific evidence and formulated the following recommendation.

Every American adult should accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week.

Incorporating more activity in to your daily routine is an effective way to improve health. Activities that can contribute to the 30 minute total include:walking up stairs, instead of taking the elevator; gardening; raking the yard; gathering materials for lei making; playing with your children; walking the dog; and walking all, or part of, the way to work. The recommended 30 minutes of physical activity may also come from planned exercise or recreation such as jogging, hiking, swimming, or any other activity found in this resource guide.

Total fitness involves the health of your heart, lungs, muscles, and mind. To begin your total fitness program today, just follow the simple tips listed below.

• Pace yourself! Start out slow. Start out small.
• Drink plenty of water! Drink before you feel thirsty!
• Don’t get caught up with weighing yourself every day. Remember, how you feel is much more important than what you weigh.
• Make fitness a priority, otherwise you’ll never find time for it.
• Be sure to eat a healthy, well-balanced diet. Remember, you need energy to exercise.
• Wear appropriate clothes and shoes while exercising.
• Be sure to warm up and cool down. Start slow and end slow!
• Ask questions! Contact your local fitness club or “Y” for more information on exercising safely.
• Don’t get discouraged! Changes don’t occur over-night! Make a commitment to exercise regularly for 6-8 weeks.

Note:
It should be understood that participants undertake activity at their own risk, and that they are responsible for making sound judgements regarding what activity is appropriate. The recommendations listed in this resource guide are, in no way, meant to replace medical advice or recommendations. All participants are encouraged to seek medical clearance before beginning an exercise program or enhancing an existing activity program.

General Activities

AEROBIC CLASSES

• Gold’s Gym 334-1977
• The Club 326-CLUB
• Pacific Coast Fitness (Waimea) 885-6270
• Lani Bowman (Kohala) 889-5852
• YMCA 329-9622

AQUA FITNESS

• The Club 326-CLUB
• Lani Bowman 889-5852
• Kathy Clarke 329-3527
• Heidi Stromberg 324-0232

BASEBALL

• HI-PAL 326-4276
• Parks & Recreation 327-3560
• Swing Zone (Batting Cages) 329-6909

BASEBALL FIELDS

• Old Airport State Park

BASKETBALL

• Kona Gym 327-3553
  • Men’s Open Leagues: 6’ + under: Aug. - Nov.
  • Mens’ Open 18 + up: May -Aug
  • 40 + up 1/2 Court: Aug - Nov
  • 40 + up Full Court: Jan - Mar
  • Boys & Girls League: Oct - Mar
• Parks & Recreation 327-3560
  • Men’s Open Leagues:
  • 6’ + under
  • 40 Yrs. + 1/2 Court
  • 40 Yrs. + Full Court
• HI-PAL 326-4276

BASKETBALL COURTS

• The Ghetto - Kuakini Highway
• Old Airport - Behind Tennis Courts or near Toddler Park

BIKING

• PATH (Maps of Trails & Paths) 326-9495
• Hawaiian Pedals 329-2294 (Equipment & Organized Rides)

BODY BUILDING

• Gold's Gym 334-1977
• The Club 326-CLUB
• Pacific Coast Fitness (Waimea) 885-6270
• YMCA 329-9622

BOWLING

• Kona Bowl 326-2695
• Adult Leagues 18+

BOXING

• Hawaii International Boxing Club 959-0313

DANCING

• West Hawaii Dance Academy (Jazz and Ballet) 329-8876
• Damron Academy 322-8119
• Dance Land Hawaii Dance Studio 334-0224
• Hawaii Ballroom Dance Club 334-0224
• Jazzercise - Anna Spencer (Keauhou Shopping Cntr.) 322-3577
• Line Dancing - Jean 328-9946

DIVING/SCUBA CLASSES

• YMCA 329-9622
• Ocean Eco Tours 324-SURF

FISHING

• Big Island Casting Club - Michael Li 322-0637

GOLF

• Swing Zone Putting & Driving Range 329-6909

HORSEBACK RIDING

• Barbara Nobriga 322-9944
• Cindy Edmond 328-9717

HORSESHOES

• Duane Giles 326-1965

INLINE HOCKEY

• Rick Woodland 329-7739 / 322-6400

MARTIAL ARTS

• American Karate - John Kyle 331-1161 Physical Fitness, Stress Relief
• Tai Chi - Heidi Stromberg 324-0232
• YMCA 329-9622 Aikido, Karate, Tae Kwon Do and Hapkido

MOUNTAIN BIKING

• Hawaiian Pedals 329-2294
• PATH 326-9495

PADDLING

• Moku ‘O Hawaii
• Outrigger Canoe Racing Assoc 334-9481

RACQUETBALL

• Pacific Racquetball Club 329-7766

RUNNING/WALKING

• Friends for Fitness Carrie Tarumoto 322-4880 Heidi Stromberg 324-0232
• A Positive Force Athletic Team Autumn Johnson 329-7213

SOCCER

• Adult, Co-Ed 325-6237

SOFTBALL

• Slow Pitch, Men’s & Women’s Co-Ed & Fast Pitch Parks & Recreation 327-3560

SWIMMING

• Kona Aquatics Swim Club - Adult, Masters, & Water Polo Steve Borowski 325-0512
• Kona Dolphin Swim Team - Beginners, Intermediate, Water Fitness
• Kathy Clarke 329-3527
• YMCA (Water Exercise at the pool) 329-9622

SWIMMING POOLS

• Kona Aquatics Community Center 326-4904
• Konawaena Pool 323-3252
• Kohala Pool 889-6933
• Honoka’a Pool
• HPA Pool 881-4028
• Pahala Pool -Kau H.S. 928-8177
• The Club 326-CLUB

TENNIS

• HI-PAL 326-4276
• Sachie Murata 324-1251 Adult Leagues: Men’s & Women’s’ 19 yrs. + up
• Parks & Recreation 327-3560
• U.S. Tennis Association -Hawaii Pacific Section l-800-848-2744
• HPA Rutgers Tennis Center 881-4037 Drop-in Adult Clinics Mon. Wed. Fri. 8:30 - 9:30 a.m. Tues. Thurs. 12- 1:00p.m. Private Lessons Available Contact Kevin Niles

VOLLEYBALL

• Keauhou Beach Volleyball 329-9512
• Kona Gym (drop-in program) 327-3553
• Mia Dorr 328-9946

VOLLEYBALL COURTS

• Magic Sands Beach - Has net / bring ball
• Coconut Grove - Has net / Can rent ball nearby or bring own
• Keauhou - Has net / bring ball

YOGA

• Big Island Yoga Center 329-YOGA

Keiki/Youth Activities

BASEBALL

• Parks & Recreation Youth Baseball 327-3560

BASKETBALL

• Parks & Recreation Youth Basketball 327-3560

BOWLING

• Kona Bowl -Children’s Summer Leagues 326-2695

BOXING

• Sonny - Boys and Girls 7 yrs. + up 989-2771

DANCING

• West Hawaii Dance Academy 329-8876
• (Jazz and Ballet) Damron Academy 322-8119

FOOTBALL

• Pop Warner - Charlie Nahale 328-2530

GOLF

• Kona Country Club - Jr. Golf Lessons 3x/year 6-18 yrs., Own Clubs Jim 322-2595
• Swing Zone Putting & Driving Range 329-6909 Children must be 4’ tall

HI-PAL YOUTH ACTIVITIES

• Officer Kealoha 899-9205 Officer Myra Iwamoto 899-5415 Activities Include: Basketball, Tennis, and Baseball Leagues and Tournaments (ages 5 - 18)

HORSEBACK RIDING

• Barbara Nobriga 322-9944
• Cindy Edmond 328-9717

HORSESHOES

• Duane Giles 326-1965

INLINE HOCKEY

• Rick Woodland 329-7739 / 322-6400

MARTIAL ARTS

• American Karate - John Kyle 331-1161 Character Education, Focus, After-school Programs
• Tai Chi - Heidi Stromberg 324-0232
• YMCA 329-9622 Aikido, Karate, Tae Kwon Do and Hapkido

PADDLING

• Moku ‘O Hawaii
• Outrigger Canoe Racing Assoc 334-9481

SKATEBOARDING

• Big Island Skate 329-2424 8 yrs. & up, must wear helmet

SWIMMING LESSONS

• YMCA 329-9622
• Kathy Clarke (Infant to Adult) 329-3527
• Jolee Reiswig (Instruction and Water Fitness) 326-2935

SOCCER

• American Youth Soccer Organization (AYSO) 329-2151

SURFING

• Ocean Eco Tours 324-SURF Surf lessons, Ocean and Water Safety

TENNIS

• HPA Rutgers Tennis Center 881-4037 Mon. Wed. Fri.: 3:30 - 4:30 p.m. 12 yr. 4:30 - 5:30 p.m. 14 yr. Tues. Thurs.: 3:30 - 4:30 p.m. 8-10 yr. 4:30 - 5:30 p.m. 11-13 yr.

WEIGHT LIFTING

• Parks & Recreation -Marshal (12 - 18 yrs.) 327-3560

Senior Activities

• ELDERLY RECREATION SERVICES All Senior Activities - Carol Christenson 323-3190
• HAWAII BALLROOM DANCE CLUB Carol An 334-0224
• SOUTH KONA COMMUNITY VOICES
  • Wellness classes for Seniors
  • Coordinated Services 322-1812

• Elderly Services 961-8710

Persons with Disabilities

• CENTER FOR INDEPENDENT LIVING For persons with disabilities 323-2221
• Special Olympics - Sheryl Livingston 322-0603

Organizations/Clubs

• KONA HIKING CLUB Contact Roger - 325-0012 Hike the 1st Saturday of each month
• SIERRA CLUB Dr. Scott Mandel 322-0718

Gyms

• Classic Physique Pilates Studio 329-9600
• Gold’s Gym 334-1977
• The Club 326-CLUB
• Pacific Coast Fitness (Waimea) 885-6270

Certification programs

• CPR / FIRST AID / LIFEGUARD
  • American Red Cross 326-9488
  • Parks & Recreation Aquatics Division 323-3252
  • YMCA 329-9622

Events

• PEAMAN Events - Sean 324-PEAS
• Yearly Schedule of Events - Erik Winkler 329-3626

Parks

North:

• Kapa’a Beach Park
• Mahukona Beach Park
• Lapakahi State Historical Park
• Samuel M. Spencer Beach Park
• Hapuna State Beach Park
• Anaeho‘omalu Beach

Kona:

• Kona Coast State Beach Park
• Honokohau National Historical Park
• Old Kona Airport State Park
• Hale Halawai Beach Park
• Pahoehoe Beach Park
• White Sands Beach Park
• Kahalu’u Beach Park

South:

• Kealakekua Bay State Underwater Park
• Napo‘opo‘o Beach Park
• Pu’uhonua O Honaunau
• National Historical Park
• Ho’okena Beach Park
• Miloli’i Beach Park
• Punalu’u Black Sand Beach Park
• Hawai’i Volcanoes National Park

Playgrounds

• Kamakana Playground at Higashihara Park
• Na Kamalei Toddler Playground at Old Kona Airport
• Anuenue Park, Waimea