Treadmills
Stairclimbers
Rowing Machine
Lifecycles
Recumbant Bicycle
Airdyne Bicycle
Hi-Low impact floor Aerobics
Water Aerobics
Step Aerobics
Indoor Walking Track
Swimming Pool

Cardiovascular training guidelines:

• The American College of Sports Medicine (ACSM) recommends doing some form of cardiovascular exercise 3 to 5 times per week. Less than 3 will not improve CV endurance and more than 5 can lead to overuse injuries.
• The ACSM also recommends 20-60 minutes of exercise per session depending on intensity.
• Your workout should feel moderately to somewhat difficult. You should not reach the point where you are out of breath.

The heart rate is the best indicator of cardiovascular intensity during exercise. Take your pulse by using your first two fingers either on the thumbside of your wrist or at the carotid artery under your jaw. Count the number of beats you feel in ten seconds. Multiply that number by six. This number indicates the number of beats in one minute.

Use this chart to determine what your heart rate should be:

Weight Training Guidelines

Train large muscle groups first:

1. Lower body - Glutes, Hamstrings, Quads, Calves
2. Upper body - Chest, Back, Biceps, Triceps, Shoulders
3. Abdominals and Lower Back

Things to Remember:

• Warm up first (on a bike or by walking)
• Lift the weight twice as fast as you lower it. (2 counts up, 4 counts down.)
• When using weight machines, do not let the plates touch in between repetitions. You want to keep constat tension on the muscle.
• Exhale as you lift the weight and inhale when you lower the weight.
• Keep your back straight.
• Stretch after you are done lifting.
• Lift every other day to allow proper rest for your muscles.

Stretching Guidelines:

• All stretches should be slow and static - do not bounce while stretching.
• Try to relax into each stretch.
• Hold the stretch for 15-20 seconds and release.
• When stretching, always keep a slight bend in the knees.
• The stretch should never hurt. If it does, you may have some injury or you are stretching too far.
• Always warm the body up before stretching. Do a 15 minute cardiovaascular warm-up and then stretch.

Body Composition is the ratio of fat mass to lean muscle mass, expressed as a percentage. Body composition is a better indicator of health status than body weight is. It can be measured in several different ways:

• Hydrostatic weighing (most accurate)
• Fat Calipers (accurate +/- 3%)
• Oilelectrical Impedance (accurate +/- 3%)

Here at the BACC, we can measure body fat with either calipers or by bioelectrical impedance. Measuring by fat calipers requires the technician to take measurements on several places on the body depending on gender. Bioelectrical impedance is much less intrusive. The requirements for this is that the subject (you) refrain from eating or drinking at least 3 hours before the test to ensure the most accurate results.

Body Composition testing is a great way to track your results here at the gym instead of just jumping on the scale. We recommend that you be tested every 5-7 weeks. If you are interested in being tested, stop by or call the front desk and make an appointment with one of our fitness consultants. We'll be glad to see you.