Recreation Classes at the Athletics Department

The Rutgers University-Newark Athletics Department offer various recreation classes such as Pilates, Capoeira, Tai Chi, Zumba, Spin Class and Aquatic Class at the Golden Dome Athletic Center.

Please check out available classes and schedule hours.

Tai Chi

According to Harvard Health on the topic of Tai Chi, this gentle form of exercise can help maintain strength, flexibly, and balance, and could be the perfect activity for the rest of your life.

Tai chi is often described as "meditation in motion,"but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, "white crane spreads its wings" — or martial arts moves, such as "box both ears." As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in severa lrespects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not


According to the American Osteopathic Association, the relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Yoga can also lower blood pressure and reduce insomnia.

Other physical benefits of yoga include:   

  • Increased flexibility   
  • Increased muscle strength and tone   
  • Improved respiration, energy and vitality   
  • Maintaining a balanced metabolism   
  • Weight reduction


Pilates can really make a difference in your health without  overtraining.

By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your physical self. You actually learn how to control its movements more easily.

In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. As we all know, learning to breathe properly can reduce stress.

Pilates exercises develop a strong "core," orcenter of the body. The core consists of the deep abdominal muscles along withthe muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.


Have you tried out our swimming pool at the Golden Dome? Check out the following facts about swimming according to MedScape:

If you don’t love working up a sweat but do love thebenefits of a cardio workout, swimming may be your ideal match.

The water keeps you cool, even as your heart gets a great workout. You’ll probably be able to keep yourself going for a longer time than if you were running. That’s because it’s fun and gentle on your joints and muscles.

The water can also feel relaxing. Plan on doing 2 1/2 hours of swimming a week. Or mix in swimming with other cardio workouts. You can set your own pace, going as fast as you like.

Most people swim laps in a pool. If you swim in an ocean or lake, make sure you know how to stay safe in open water with currents.

If you don't already know how to swim, there are classes at community pools, gyms, and YMCAs or YWCAs. It's good to know how to swim, for safety's sake, even if you aren't planning to make swimming your main workout.

You’ll use your lower and upper body muscles for a steady workout. You can make your swim harder by going faster or longer.

Areas It Targets

  • Core: Swimming gives your entire body a great workout, including your core.
  • Arms: You’ll need your arms for most swim strokes, so expect them to get a workout.
  • Legs: You’ll use your legs to propel yourself through the water.