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.
Active Adult (senior
exercise program) This class focuses on cardiovascular conditioning,
flexibility and some muscular toning for a total body workout.
Breathing, balance and posture improvement are also a few of the important
aspects of fitness that are covered.
Aqua Pump is a 45 minute
aqua class in our pool which includes aerobic portion in both shallow and
deep-water to get your heart rate up. The muscle portion uses water
buoys, flotation belts and balls. The warm down includes stretching &
relaxing moves.
Aquatics The aquatics
class is focused more to our active adult and rehabilitation.
Primarily members who are interested in a class to help with their
circulatory system and muscular range of motion without the jarring that can
occur on hard surfaces. This class is great for circulation, arthritic
conditions, and rehabilitation from injury or joint replacement.
Cardio Pump The initial
portion of this class starts out with an aerobic segment for approximately
20-30 minutes. Directly following will be a weight training class and
Ab Lab in the women's weight room including various stations designed to
strengthen all major muscle groups. Also a cool down stretch which
will follow the weight-lifting portion of the class. Gymnastics A class for
ages 3 yrs. and older. All fitness levels are welcome. Class includes
strengthening, balance skills and basics to upper level tumbling. Class
teaches overall body awareness and incorporates that in gymnastic skills.
Tumbling included in class are rolls, cartwheels, backbends, front & back
walkovers, handstands and backhand springs along with other skills.
Kick Boxing classes 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 is a mat workout
consisting of mat exercises developed by Joseph Pilates to strengthen and
lengthen the muscles. a fun and exciting workout guaranteed to
challenge! Modifications for both advanced and beginning exercisers
will be shown. Power Abs Strengthen your
abdominal and lower back with this quick and powerful workout!
Step with Spirit is a
positive class designed to encourage safe exercise at all fitness levels.
Warm up with stretching leads to a 30 minute motivating step segment.
routines may vary with optional use of weights or kick boxing moves.
The last 10 minutes include cool down with some weights or bands.
Yoga Improves your
flexibility while building strength in a non-competitive atmosphere.
Kids Fit Camp: The camp is a
55-minute class designed for ages 7-12 years old. They’ll work on a variety
of fitness related skills and will learn the importance of being physically
active, make wise food choices and develop healthy eating habits in a kid
friendly atmosphere. Participants must have the appropriate attire to attend
the class, (gym/tennis shoes and shorts). Children will be sent to the day
care if they come to class without the appropriate exercise attire so please
send them ready to exercise and have fun. Classes are offered on Tuesday and
Thursday’s at 5:30PM. Parents must sign their children in at the service
desk prior to class. Non family memberships are just $4.00 child/class. Club
members with family memberships include this class at no extra charge.
Pee Wee Sports & Gymnastics/Tumbling:
These two very popular classes are held here at the Club but, registration
is through the City of Hermiston, more info is at our service desk or call
Gina @ 667-5018
