Starting
a fitness program may be one of the best things you can do for your health.
With your doctor's OK to exercise, physical activity can reduce your risk of
chronic disease, improve your balance and coordination, help you lose weight
— even improve your sleep habits and self-esteem.
The Fitness Department at Columbia Court
Club offers a friendly, welcoming environment that encourages member
participation. Our certified instructors teach safe, well-cued classes
designed to increase strength, improve flexibility, or challenge
cardiovascular endurance. Our programs include Cardio Pump, Body Combat, and
pilates to mention a few, and also encompass classes such as low impact
aerobics, and mind-body relaxation classes like yoga and Pilates.
Aerobic activity (cardiovascular) can be
performed in many different ways. In general, aerobic activity should be
performed a minimum of 3 days per week with a duration of 20-30 minutes. On
a scale of 1-10 (10 - highest), your workout intensity should be
approximately a 7 or 8. If you can talk during your workout without gasping
for air, you are around a 7.
Keep in mind, aerobic intensity will vary
from day to day because of how you feel; (tired, anxiety, rushed, etc.). If
you feel any type of discomfort, stop immediately and let your body cool
down. It's also recommended you see your physician before advancing.
Want to know how hard you are working out?
Click here to find out how to find your
maximum and target heart rates. To find your pulse, turn your
wrist over, put two fingers (not thumbs) on the base of the wrist in line
with your thumb. You should feel a pulse. If you do not, press a
little harder and move you fingers a little to find it. Count the number of
beats for 10 seconds and stop. Now multiply this by 6 and you have the
number of beats per minute.
Age, gender, ability, and goals will
determine how intense a person can exercise. Complications can occur
if the intensity is too high. Use caution and listen to your body at
ALL times.
The ways in which aerobic exercise can
improve and lengthen your life are well documented. Regular exercise
promotes lean body mass while burning fat, improving digestion and the
body's ability to eliminate toxins. Studies have shown that exercise also
has the power to increase the feeling of well-being and reduce depression.
According to a report from a 1996 Aerobics Center study, people who are
moderately physically fit, (even smokers with high blood pressure and high
cholesterol), outlive nonsmokers who are healthy but inactive. Just 20
minutes a day of sustained aerobic activity can lower blood pressure and
strengthen heart function.
Ab Lab a 15-20 minute class
designed to strengthen the abdominal and opposing muscle groups. This may
include lower back and gluteal work as well as other exercises which work
the abs as stabilizers.
Aquatics The aquatic
class is focused towards our active adults and rehabilitation. Primarily
members who are interested in a class to help with their circulatory system
and muscular range of motion without the impact that can occur on hard
surfaces. This class is great for circulation, arthritic conditions and
rehabilitation from injury or joint treatment.
Cardio Pump This class is a
total body workout! It utilizes a variety of bands, weights, medicine balls
and your own body for muscular strength and toning. This class hits all
major muscle groups. Some challenging cardio drills are also added for more
fat burning benefits!
Kick it Your Way Kick boxing
class will incorporate punches, kicks, jump roping as well as conditioning.
The class may also include the use of punching gloves and a punching /
kicking bag as well as focus mitts.
Pilates Introduction to mat
Pilates in combination with gentle yoga. This class may also include work
with resistance bands, ebnder balls, light weights or stability balls.
Strength, lengthen and tone muscules. No prior Yoga or Pilates experience
required. Get Fit A positive class
designed to encourage safe exercise at all fitness levels with low to no
impact. Warm up with stretching lead to a 30 minute motivating aerobic
segment which could be performed on the bosu ball, step or floor. Routines
may vary with optional use of weighted balls, hand weights and other
equipment. The last 10 minutes include cool down.
Zumba fuses hypnotic Latin
rhythms and easy to follow moves to create a one of a kind fitness program
that will blow you away. The goal is simple: You will achieve long-term
benefits while experiencing an absolute blast in one exciting hour of
calorie burning, body energizing, and awe inspiring movements.
Yoga A 45 minute class
designed for all levels of experience from beginner to advanced. Class will
use basic "Hatha Yoga" poses to increase strength, balance and flexibility.
Breathing and relaxation exercises are included to create a well rounded
total body workout, in a non spiritual atmosphere. Flexibility is not a
requirement, it is a goal. It is suggested that members supply their own
mats.
