The Best Of Your Membership

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 Power Pump, Body Burn, Zumba, Pilates, Get Fit, and Aquatics.

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.

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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.

Aquatics

Why water work outs?

Exercising in water lets you “turn it up” in an environment that has the following properties;

  • Buoyancy which makes you feel lighter, yet gives you support.
  • Resistance-you use muscles you might not engage on land and you improve balance and strength.
  • Hydrostatic pressure- the water around you “envelops you” and may aid blood circulation.
  • Temperature- If water is heated, that helps blood circulation and helps you relax.

Power Pump

 

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“Power Pump is a high intensity, low impact cardio and strength training class in the gym. I incorporate boxing and kicking movements, weights and cardio to build strength and endurance in this 60 minute class.” -Instructor Sean

 

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

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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.

 

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