Exercise course class descriptions

Below you will find the class descriptions for the supervised exercise activities organised by Sports Services. Exercise is organised for all ages, and the class descriptions provide more detail on the course content. The selection includes swimming schools, Latin dance for seniors, gym activities and much more.

Children

Swimming schools

Beginner
The swimming school is intended for children who are not able to swim, in stages from the age of five up. The course teaches getting used to the water, dipping in, floating, gliding and the basics of swimming. The goal is to learn the basics of swimming and enjoy the water.

Nybörjarsim för flickor on pojkar 5-6 år
Simskolan är riktad till ej simkunniga barn över 5 år. På kursen övar man sig på att vänja sig vid vattnet, doppa sig i vattnet, flyta, glida och gunderna i simteknikerna. Målsättningen är att lärä sig grunderna i simning och att njuta av vattnet.

Advanced beginner
The swimming school is intended for children who can dive so that their feet and hands do not touch the bottom, but cannot swim, in stages from the age of five upwards. The course teaches floating, gliding and, for example, the beginner front crawl and beginner backstroke. The aim is to learn to swim and enjoy the water.

Fortsättningssimskola för nybörjare 5-6 år
Simskolan är avsedd för icke simkunniga barn från fem år, som kan dyka, så att benen och händerna lossnar från bottnet, men som ändå ännu saknar simkunnighet. På kursen tränar man att flyta, glida samt bland annat mullvadssim och nybörjarryggsim. Målet är att lära sig simma och att njuta av vattnet.

Intermediate 1
The swimming school is intended for children over 7 years of age who can swim at least 10 metres, both on their stomach and back. The course strengthens beginner front crawl and backstroke skills, teaches the different aspects of the breaststroke, and improves the total swimming distance, as well as jumps and dives. At the Helsinki Swimming Stadium and Kumpula outdoor pools, the Intermediate 1, Intermediate 2 and Technique swimming schools are held entirely in a large pool (depth 2 metres).

Intermediate 2
The swimming school is intended for children over 7 years of age who can swim continuously for 25 metres. The course includes training in different swimming stroke techniques, the total swimming distance, as well as jumps and dives. The course is held in a large pool.

Junior Lifesaver
The Lifesaver Club is intended for girls and boys aged 9–15. The course teaches how to save yourself and others with the right equipment and techniques.

Technique
The swimming school is intended for children who can swim continuously for 25 metres on both their stomach and back. The course includes training in different swimming techniques (backstroke, freestyle and breaststroke), jumps, water rescue basics and swimming endurance. The goal is for the swimmer to achieve versatile swimming skills. The course is held in a large pool.

Children’s adapted swimming school, beginner
For children who do not have the prerequisites to participate in children’s general swimming schools, such as children with reduced mobility, developmental disabilities, dysphasia, or children who, otherwise, need special support. The course teaches the basics of swimming. The aim is to learn the basics of swimming or to learn to swim. Teaching is provided individually according to each child’s skill level. An assistant may be present in the pool.

Children’s adapted swimming school, intermediate
For children who do not have the prerequisites to participate in children’s general swimming schools, such as children with reduced mobility, developmental disabilities, dysphasia, or children who, otherwise, need special support. The ability to swim 10 metres is required. The swimming school strengthens beginner front crawl and backstroke skills, trains the different aspects of the breaststroke, and improves the total swimming distance, as well as jumps and dives. Teaching is provided individually according to each child’s skill level. An assistant may be present in the pool.

Swimming groups for deaf and hard of hearing children
Teaching takes place in a small group and sign language is used as the language of instruction.

Water exercise, adapted
The groups are aimed at children aged 6–9 years or 10–16 years with physical and/or developmental disabilities. The aim is to develop swimming and water exercise skills individually, taking into account the degree of disability. The pool space and the teaching that takes place in it requires everyone to have their own personal assistant, who must be acquired on your own. In changing rooms for groups aged 10–16 years old, the assistant must be of the same gender as the child/young person.

Swimming for schoolchildren
Teaching is organised for 1st to 5th grade pupils 4 times a year, and for 6th grade pupils 2 times a year. Teaching will be for 2 classes at a time. The swimming halls have 3 instructors teaching, with some special needs education classes having 2 instructors. The Education Department draws up the swimming lesson lists and takes care of transportation to the swimming hall, and Sports Services are responsible for the teaching and its contents.

The aim of the four swimming lessons is for each pupil to develop, regardless of their skill level – to enjoy the learning outcomes and water exercise in general.

Group exercise for children and young people

Hockey school
Hockey school is intended for children of primary school age who are interested in ice hockey and who do not yet play hockey or have quit playing in an actual team. The classes teach equipment handling skills and playing together. Hockey school makes it possible to practice hockey in a way that leaves time for other hobbies. Course participants must have at least a helmet with a cage, ice skates and a hockey stick. Customers are not insured by the City.
This course is organised in cooperation with an external partner, Oulunkylä Kiekko-Kerho ry. Parents’ contact information is disclosed to the partner for safety reasons and for the practical arrangements of the event, and the partner does not use this information for any other purpose.

Skating school
The skating school is aimed at all primary school girls and boys interested in figure skating, both beginners and those already involved in the sport. The aim is to develop figure skating skills through a wide range of exercises and games. Course participants must have ice skates, gloves and headwear. Customers are not insured by the City.
This course is organised in cooperation with an external partner, HTK ry. Parents’ contact information is disclosed to the partner for safety reasons and for the practical arrangements of the event, and the partner does not use this information for any other purpose.

Racket sports
The activities are intended for all girls and boys in grades 1–6 who are interested in racket sports. The class helps to develop skills in badminton, squash, padel and ping pong. You will need indoor exercise gear and indoor sports shoes. Rackets and balls can be borrowed. Customers are not insured by the City.
This course is organised in cooperation with an external partner. Parents’ contact information is disclosed to the partner for safety reasons and for the practical arrangements of the event, and the partner does not use this information for any other purpose.
Smash ry are responsible for the activities.

Family exercise, 2–3-year-olds
Family exercise is a joint supervised exercise class for 2–3-year-old children and their parents. The class consists of physical exercises and games.

Family ball games, under 9-year-olds
In family ball games, children under the age of 9 and their parents play different ball games.

Acrobatic exercise for 3–4-year-olds
Sports games and diverse acrobatic exercises for children.

Acrobatic exercise for 5–6-year-olds
Sports games and diverse acrobatic exercises for children.

Other activities for children and young people

EasySport
Easy, diverse and meaningful EasySport exercise for schoolchildren. Affordable or completely free activities for primary school pupils – in cooperation with sports clubs in Helsinki. More information at www.easysport.fi.

FunAction
Recreational sports for 13–17-year-olds. The idea of the activities is to produce high-quality sports services in accordance with the wishes of young people in cooperation with various actors. The “Funarit” group of young people participates in the planning of activities, works actively as peer supporters and participates in events as volunteers. You can find more information at www.funactionnuorille.fi.

FunAction start
The group is aimed at young people aged 12–15 who only exercise a little or not at all. The group will try out different sports and, at the same time, inspire young people to engage in voluntary exercise. These activities are based on young people’s own wishes and preferences.

NYT sports
Diverse and free exercise for Helsinki residents aged 18–29. The youth exercise counselling is aimed at 16–29-year-old Helsinki residents. In exercise counselling, a six-month personal exercise and activation plan is drawn up together with a counsellor, with the aim of increasing the everyday activity and active lifestyle of the young person. More information at http://nytliikunta.fi

Adults

Group exercise

Class level classifications

Light and easy

The class is suitable for you if you have mild mobility limitations or you are starting to exercise, and you want to maintain or improve your mobility in everyday life. During the class, movements are performed mainly while sitting or standing.

Medium and easy

The class is suitable for you if you have some exercise experience and you want to improve your fitness and your stamina. The class may include easy step patterns.

Medium and challenging

The class is suitable for you if your mobility is good or you regularly exercise, and you want to develop your physical fitness. The class may include challenging step patterns.

Feel-good workout (Light and easy)

An easy workout that improves fitness. The class is particularly suitable for people who are starting to exercise or have had periods of illness in between. The class includes training in easy step aerobics, muscular fitness, mobility and balance, as well as a cool-down. Exercises can be made more effective with equipment such as sticks, resistance bands or dumbbells.

XXL start (Light and easy)

An easy way to start exercising. The group is aimed at adults who are overweight (BMI 30 or above) and are starting to exercise. The aim is for everyone to exercise according to their own level of stamina and fitness, and to get tips for increasing voluntary exercise. The group will explore different forms of exercise, such as group exercise, gym training or outdoor exercise, and make use of different types of exercise equipment. The wishes of customers will also be taken into account as much as possible.

Cross training (Medium and easy)

A diverse class that improves muscle tone, strength and oxygen uptake. After the joint warm-up, cross training is carried out by using various pieces of equipment. Warm-ups may include easy step aerobics. In cross training, exercises are done at your own pace for a predetermined period of time. The class ends with a joint cool-down.

Parents’ workout (Medium and easy)

A diverse workout for parents of small children, where you can bring a child under 3 years of age with you. However, please note that the exercises in the group are only planned for adults. The class, which consists of easy exercises, includes an effective warm-up, a muscular fitness section and a cool-down. The workout trains the strength of the support muscles, muscle tone and movement control.

The class is also suitable after childbirth, if you have already been able to start training muscular fitness before participating in the group. Children are under the supervision and responsibility of their parents during the class.

Fitness workout (Medium and challenging)

An effective workout that develops endurance and muscle tone. The class includes diverse step aerobics, an effective muscular fitness section and a cool-down. Exercises can be made more effective with equipment such as sticks, resistance bands or dumbbells.

Body care and mobility (Light and easy)

A relaxing body care class, in which you take care of your body through gentle movement after a light warm-up. The class reduces muscle tension, opens up movement paths, improves joint mobility and relaxes the body. Equipment such as sticks, rollers and balls may be used in the class.

Strength (Medium and challenging)

A class that develops muscle strength and fitness, where you primarily train to the beat of music. The easy and short warm-up may include easy step aerobics. The strength and muscular fitness section includes a variety of muscular fitness and strength exercises for the entire body. The class ends with a joint cool-down. Equipment such as aerobic bars, dumbbells, resistance bands or step boards may be used in the class.

One-time payment classes, no enrolment

Water exercise at a swimming hall
Diverse exercise that makes use of water resistance. Effectiveness can be increased through the use of equipment.

Deep-water workout
In a deep-water workout, your feet do not reach the bottom and you use a water belt or other equipment to assist you. The deep-water workout is an excellent class for developing full-body control and strengthening deep muscles. Participants are required to be able to swim.

Gym courses

Gym courses
A safe way to exercise in the gym under the guidance of an instructor. At the beginning of the class, there is a joint warm-up and at the end there is a joint cool-down.

GymCircuit
GymCircuit is guided cross training with gym equipment. The class uses gym equipment and free movements against time. At the beginning of the class, there is a joint warm-up and at the end there is a joint cool-down.

Gym beginner course
The course teaches the basics of gym training and introduces the use of gym equipment. The course provides you with the skills to start independent gym training. The course includes equipment guidance and a personal training programme.

Gym XXL group
The activity is aimed at overweight (body mass index of at least 30) adults who are starting to exercise. An easy way to start exercising. In the groups, everyone moves according to their own stamina and level of fitness. The class teaches the basics of gym training and introduces the use of gym equipment.

Water exercise

Water workout
The water workout uses water resistance and equipment to improve muscular fitness, balance, endurance and mobility. The workout takes place in a shallow pool, where you can reach the bottom.

Water workout XXL group
The group is aimed at adults who are overweight (BMI 30 or above) and are starting to exercise. The aim is for everyone to move according to their own stamina and level of fitness. The workout takes place in a shallow pool, where you can reach the bottom.

Swimming schools

Beginner
The course is intended for adults who are unable to swim. The course teaches you how to get used to the water, float and swim on your stomach and back.

Advanced beginner
The swimming school is intended for adults who are already accustomed to the water and know how to float. The aim is to learn how to swim.

Intermediate
The swimming school is intended adults who can swim continuously for approximately 10 metres. The course strengthens swimming techniques and improves swimming endurance.

Women’s beginner swimming course
The course is intended for women aged 18–63 who are unable to swim. The course teaches you how to move around in the water, float and swim on your stomach and back. The swimming course is held in a closed pool area at the Kamppi Sports Centre. There are only women present during the course. For the course, you will need your own swimsuit, towel and toiletries, as well as a 50-cent coin for the locker.

Women’s advanced beginner swimming course
The course is intended for women aged 18–63 who are already accustomed to the water and know how to float. The aim is to learn how to swim. The swimming course is held in a closed pool area at the Kamppi Sports Centre. There are only women present during the course. For the course, you will need your own swimsuit, towel and toiletries, as well as a 50-cent coin for the locker.

Technique
The course is intended for adults who are able to swim. The course improves various areas of swimming, such as swimming techniques, lifesaving and diving.

Seniors

Group exercise

The groups are suitable for you if you are used to moving and want to maintain and develop your fitness.

Level Description

Light and easy

The class is suitable for you if you have mild mobility limitations or you are about to start exercising, and you want to maintain or improve your mobility in everyday life. During the class, movements are performed mainly while sitting or standing.

Medium and easy

The class is suitable for you if you have some exercise experience and you want to improve your fitness and your stamina. The class may include easy step patterns.

Medium and challenging

The class is suitable for you if your mobility is good or you regularly exercise, and you want to develop your physical fitness. The class may include challenging step patterns.

Strength and balance

SenioriVoima (Medium and challenging)

A class for seniors that develops muscle strength and fitness, where you primarily train to the beat of music. Warm-ups may include easy step aerobics. In strength training, the muscle strength of the legs is trained in every class, in addition to which muscle strength and balance are trained in a versatile and varied way for the entire body. The class ends with a joint cool-down. Equipment such as aerobic bars, dumbbells, elastic bands or step boards may be used in the class.

SenioriKiertoharjoittelu (Medium and easy)

A diverse class for seniors that improves muscle tone and balance. After the joint warm-up, cross training is carried out using various pieces of equipment. Warm-ups may include easy step aerobics. In cross training, exercises are done at your own pace for a predetermined period of time. The class ends with a joint cool-down.

Adapted balance and strength training (Light and easy)

The group practises the skills needed for good balance and sureness of movement. The group is intended for people with particular challenges in maintaining balance or who use a mobility aid (a cane or a walker). You can also participate in the group with your own personal assistant. The class includes a joint warm-up, after which a variety of balance and strength exercises are performed at your own pace. A lot of different equipment is used in the training. The class ends with a joint cool-down.

Chair workout (Light and easy)

The group exercises in a variety of ways while sitting on a chair or using a chair for support while standing. The group is intended for people with challenges in mobility or who use a mobility aid (a cane or a walker). The class trains in, for example, muscle tone, endurance and mobility. If necessary, an assistant may be involved in the training. Equipment such as elastic bands, dumbbells or sticks may be used in the class.

Heart rate and endurance

SenioriKuntojumppa (Medium and challenging)

An effective workout for seniors that develops endurance, balance and muscle tone. The class includes diverse step aerobics, an effective muscular fitness section and a cool-down. Exercises can be made more effective with equipment such as sticks, elastic bands or dumbbells.

SenioriSäestys (Medium and easy)

Diverse exercise for seniors with piano accompaniment, where you can enjoy lively music. The class includes a warm-up, a muscular fitness section and a final cool-down. The class includes easy stepping, such as dance steps. In the muscular fitness section, exercises can be made more effective with equipment such as sticks, elastic bands or dumbbells.

Feel-good workout (Light and easy)

An easy workout that develops fitness. The class is particularly suitable for people who are starting to exercise or have had periods of illness in between. The class includes training in easy step aerobics, muscular fitness, mobility and balance, as well as a cool-down. Exercises can be made more effective with equipment such as sticks, elastic bands or dumbbells.

Dance

SenioriKuntotanssi (Medium and challenging)

This class for seniors is about dancing in different styles with easy steps, raising your heart rate. We enjoy music and have fun together with the group. The class develops endurance, muscular fitness, balance and body control through dance. The class also includes a short muscular fitness section and a cool-down at the end. No previous dance experience is required. Includes jumps in conjunction with the different styles of dance.

SenioriLattari (Medium and challenging)

An engaging dance class for seniors supported by fast-paced Latin rhythms. In this Latin dance class, we enjoy music and have fun together with the group. The class develops endurance, muscular fitness, balance and body control through dance. You can join even if you are not familiar with Latin dances. The class also includes a short muscular fitness section and a cool-down.

Sitting dance (Light and easy)

Sitting dance is a great way to develop endurance, muscular fitness, balance, body control and memory through dance. Dance is a comprehensive experience that combines physicality and sociality. Sitting dance has easy-to-learn movements and engaging music. No previous dance experience is required. The class also includes a short a muscular fitness section and a cool-down.

Stretching and body care

SenioriVenyttely (Light and easy)

A relaxing muscle care class for seniors, in which you stretch your whole body’s different muscle groups after a light warm-up. The class reduces muscle tension, improves joint mobility and relaxes the body.

Body care and mobility (Light and easy)

The autumn 2023 course selection will be published in August on the new sports website at liikunta.hel.fi.

Light exercise groups for seniors

These groups are suitable for you if your functional ability and mobility are weakened, moving outside the home has become difficult or reduced, or you use some kind of mobility equipment.

Light workout (easy/light)
Light and easy basic exercise, where the goal is to maintain and improve muscle strength, mobility and balance. Exercises can be made more effective with equipment such as sticks, resistance bands or dumbbells.

SenioriSauvakävely (medium)
Outdoor guided Nordic walking for seniors. The class includes a warm-up, learning the Nordic walking technique and walking, muscle exercises, balance exercises and stretches at the end. You can bring your own walking poles, or borrow them. The group meets in front of the sport facility at the start of the class.

SenioriKuntokävely (easy/light)
Outdoor guided walk for seniors. In addition to walking, the class includes muscle exercises, balance exercises and stretches at the end. No equipment is used in the class. The group meets in front of the sport facility at the start of the class.

SenioriKuntokävelyTreeni (medium)
Outdoor guided walk for seniors. In addition to walking, the class includes muscle exercises, balance exercises and stretches at the end. Equipment may be used in the class.

Workout with accompaniment (easy/light)
Light and easy exercise with a piano accompaniment, where you can enjoy lively music. The class includes a warm-up, a muscular fitness section and stretching.

Balance and strength training (easy/light)
The group practices the skills needed for good balance and sureness of movement. The group is intended for people with particular challenges in maintaining balance or who use a mobility aid (a cane or a walker). You can also participate in the activities with your own personal assistant. A lot of different equipment is used in the training.

Chair workout (easy/light)
The group exercises in a variety of ways while sitting on a chair. The group is aimed at persons with clearly limited functional ability. The class trains in, for example, endurance, muscle tone and balance. If necessary, an assistant may be involved in the training.

Stolgymnastik (enkel/lätt)
Mångsidig motion sittandes på stol. Stolgymnastiken utvecklar uthålligheten, muskelstyrkan och balansen. Redskap kan användas.

Outdoor sports

SenioriPorrastreeni (medium)
This class for seniors includes various exercises using the stairs. The class develops endurance and muscle tone in a variety of ways, and you will also get tips for independent training. During the class, you will be able to move in a way that suits you, according to your level of fitness. The group meets in front of the stairs at the start of the class.

SenioriUlkojumppa (medium)
Lightweight and easy basic outdoor workout for seniors, with music. The class includes step aerobics and a muscular fitness section, as well as stretching at the end. Please bring your own gym mat to the class.

SenioriUlkoliikunta (medium)
The class for seniors consists of a joint initial workout, walking with or without walking poles, muscle tone exercises and stretching. The proportion of the workout and walking varies between classes. You can bring your own walking poles if you wish.

SenioriUlkotreeni (medium)
The class for seniors consists of, for example, bodyweight exercise, cross training and interval-type training. This outdoor training utilises muscle training equipment in a variety of ways. The training develops the strength and muscular endurance of the whole body. The class is suitable for everyone, as you can perform the exercises in a way that suits you, according to your own level of fitness. During the class, you will get good tips for independent outdoor training. The group meets in front of the sport facility at the start of the class.

SenioriUlkovoima (medium)
Muscle training outdoors for seniors. The class includes a warm-up and a muscular fitness section, as well as stretching at the end. The training develops the strength and muscular endurance of the whole body. Muscle exercises are performed by using your own body’s weight and exercise equipment. Please bring your own gym mat to the class.

Gym courses

Gym courses
A safe way to exercise in the gym under the guidance of an instructor. At the beginning of the class, there is a joint warm-up and at the end there is a joint cool-down.

Water exercise

Adapted exercise

Group exercise (prev. workout)

The workouts are easy and light classes which support well-being and are suitable for everyone, including people with functional limitations.

Light workout (easy/light)
Light and easy basic exercise, where the goal is to maintain and improve muscle strength, mobility and balance. Exercises can be enhanced with equipment such as sticks, resitance bands or dumbbells. The movements made in the workout can be adapted.

Adapted gym courses

Adapted gym courses
Guided gym training for people with reduced mobility or functionality. The class includes a joint warm-up and stretching at the end. The aim of the class is to maintain and improve functional ability, taking into account individual levels. Customers have the opportunity to bring their own assistant to the class, if necessary.

Gym equipment guidance for seniors and adapted groups
Guidance and advice on the use of gym equipment. The equipment guidance is free of charge and does not require prior registration.

Exercise groups with reduced functional ability

Adapted balance and strength training (Light and easy)

Adapted water exercise

Adapted water exercise
Versatile exercise for people with reduced mobility or functionality that utilises water resistance. The class may utilise equipment, taking into account individual levels. Customers with severely limited mobility have the opportunity to bring their own assistant to the class, if necessary.

Developmental disabilities

Gym training
The class includes a joint warm-up and stretching at the end. The aim of the class is to maintain and improve functional ability, taking into account individual levels. Customers have the opportunity to bring their own assistant to the class, if necessary.

Exercise group
Diverse basic exercise with the aim of maintaining and raising fitness and improving the ability to function. If necessary, an assistant may be involved in the training.

Creative movement group
The aim of the group is to support well-being through dance and movement. The group explores the connection between the body and the mind by using various creative methods. In order to participate in the group, you do not need to have previous experience of dancing or other special skills.

Cooperation courses

Sports Services organise activities in cooperation with various organisations. Cooperation courses are subject to a course fee, but participation does not require directly joining the organisation. Registration is made directly to the association.