Archive for Aerobics

New Year-New You Class

Please join us on New Year’s Day – for a fun and festive way to ring in the new year! This class is from 9:00 – 10:15 a.m. in the Cordata gym on January 1st. It will include Zumba, Dance jam, Strength and Stretching, plenty of laughs and sweat! See you there! Note: This is the only class offered on New Year Day so no excuses!

Family Swim Time Extended

Winter break is also a very popular time for family swim! To accommodate our members and swim lesson families,
we are offering extra family swim times during the break. Take a look at the schedule below and come swim with us
over the Holidays!

 

Pool Policies

We have had a lot of pool usage lately and hope to clear up any questions you might have about exercising in the BAC pool. Children under 16 can use the pool during Family Swim times only (state requires us to have a lifeguard on the deck). Swim lessons are for all ages and run on Tuesdays and Thursdays. We have a variety of water aerobics classes throughout the week, including the reinstated Aqua Zumba. The pool is open to adults for swim and exercise starting at 5:30 am Monday-Friday and 7:00 am on Saturday and Sundays. Consult the pool schedule for lane availability throughout the day. Members may reserve a lane online if they’ve activated their Online Services account, or give us a call at (360) 676-1800. The reserved lane is the farthest lane from the door and locker rooms. See the diagram posted in the pool area for a variety of scenarios using the pool in the most efficient way. Please remember the pool is a shared space and be respectful of other swimmers and water exercisers. We have had some swimmers comment to water walkers and exercisers to the effect that they shouldn’t be using the reserved lane. All members pay dues and have the right to use the reserved lane and pool lengthwise. Please understand that all of our members are here to relax and get a workout, so be respectful of each other. If you have a problem with a fellow member, kindly talk to one of the management staff and let us handle it, that way you can avoid any uncomfortable feelings coming to the club. We welcome your suggestions!

Attention Water Exercisers

All Water Exercisers: Water Exercise Classes and the first day of Swim Lessons are canceled this week (Oct 29 & 30th). On Thursday, October 25th our pool heater failed. I had our repairman in immediately and he has ordered parts, they have not all arrived at this time (Saturday) they have been in doing all they can to ready the heater so when the parts come they can quickly install and get the heater running again. It does mean the pool is very cool (that is in the cold sense). We usually keep the pool at 85 degrees, right now it is about 76 and falling. I believe the soonest it will be operational is Monday and it will take at least a day to come back up to temperature. If you are a vigorous exerciser the pool feels good, but if you have arthritis, or are sensitive to cool water please call before you come in. I apologize for the problem, know that we are working hard to get it resolved as quickly as possible.

Holiday Hours

Christmas Eve (12/24)
Both clubs close early at 12:00pm
No water aerobics

Christmas Day (12/25)
Both clubs closed

Monday (12/26)
Cordata open 7:00am – 7:00pm
Downtown open 7:00am – 2:00pm
Holiday Class 9:00am-10:00am (Cordata)
Kids Club open 8:00am – 12:00pm

New Years Eve (12/31)
Both clubs close early at 5:00pm

New Years Day (1/1)
Cordata open 7:00am – 7:00pm
Downtown open 7:00am – 2:00pm
Kids Club Closed

Monday (1/2)
Cordata open 7:00am – 7:00pm
Downtown open 7:00am – 2:00pm
Holiday Class 9:00am-10:00am (Cordata)
No Water Aerobics
Kids Club open 8:00am – 12:00pm

Extra Family Swim this Tuesday and Thurday!

We are adding an additional family swim on Tuesday and Thursday of this week from 4:30 to 7:00 p.m. This is in lieu of our regular swim lessons that are on a break this week. What a great way to cool off in this heat!!!

Holiday Master Class

Please join us for our annual Master Class to benefit families in need for the holidays. We combine a portion of all our classes into one festive celebration of fitness! There will be treats, door prizes and more!

Saturday, December 5th
9:30am-11:00am
Cordata Gym
Open to everyone
Suggested donation: $20
Regular class schedule is canceled on Saturday

Ski Conditioning Preparation

You don’t have to wait for the snow to start falling to get ready for ski season. Start your training now and you’ll be sailing past those other ski bums on your way down the mountain. Dusting the competition or showing off to friends are not the only reason to get in shape before the ski season. Skiing is an activity that requires a variety of skills; strength, endurance, balance, and coordination. Hit the slopes without developing these skills and you may be in for more than embarrassment – you might even hurt yourself.

This is where sports-specific training comes in. Generally speaking, sports-specific training programs involve focusing on the various skills associated with a particular activity. Depending on the sport, this may include health-related measures of fitness such as agility, balance, coordination, power, speed, and reaction time. Most sports require a mixture of these components.

Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far. A specific training program to develop specific skills for skiing will take you from the peaks to the valleys in record time.

There are several ways to begin a sports-specific training program. The simplest way is to include several new exercises in your regular workout schedule. For example, performing wall sits that require you to “sit” against a wall will help you build up the isometric strength needed for the tuck position in skiing. Squats and lunges will build lower body strength for skiing tough terrain like moguls. Exercises such as crunches to work your abdominals are essential in creating a solid “core” for balance and agility.

It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.

A great way to integrate these elements into your existing routine is to create a circuit training program, which involves rapidly moving from one exercise to the next. You can set up a circuit in any large room or at your club’s aerobic studio. Many health clubs offer this type of class specifically for the ski season. Be sure and place all of your stations before beginning your workout so you don’t have to stop in the middle. Set a specific time limit for each exercise as well as a set period of breaks between each station. Thirty seconds of work followed by 30 seconds of rest are common interval periods. Then, simply turn up the music and make your way down the circuit. You might even want to create your own music tape with timed interval of music for exercise and silence for rest periods.

Try these stations to help you gear up for the slopes; use the slide for lateral training, perform one-legged squats to develop balance and strength, and use a step-bench platform to improve power. Try catching a bean bag as it drops off your forearm to improve reaction times or bounce two tennis balls to improve coordination. To improve agility, create your own slalom by running between two comes. In sports-specific training you are only limited by your imagination.

Do your lifting before you hit the lifts! BAC offers a killer Snowsport Conditioning Training Class as well as a class for Recreational Skiiers.