[28-Sep-2026 04:06:31 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php:10 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php on line 10 [28-Sep-2026 04:06:32 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php:12 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php on line 12 [28-Sep-2026 04:06:33 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-export.php:10 Stack trace: #0 {main} thrown in 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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 gym – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. Sat, 07 Nov 2020 00:39:54 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.2 https://capitalac.com/wp-content/uploads/2018/08/The-Capital-Athletic-Club-Site-Icon-150x150.png gym – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com 32 32 5 Ways To Boost Your Immune System https://capitalac.com/the-capital-athletic-club-blog/5-ways-to-boost-your-immune-system/ Sat, 07 Nov 2020 00:39:54 +0000 https://capitalac.com/?p=2713 Flu season is here, people!!!

Although this time of year is pretty typical for cold and flu symptoms, this year’s flu season is not a “typical” year! Now is a better time than ever to put yourself in a position to stay healthy and safe for yourself and your family by prioritizing your health and following 5 daily tasks that will ensure a healthier you!

There are many things that play a role in our immune system that is FREQUENTLY neglected by poor diets, lack of exercise, excessive stress levels, and poor sleep. NO FRETTING… We are here to share our health & fitness tips to help you build a strong immunity during the 2020 flu season, so you can continue to do things you enjoy like traveling, working out, spending time with friends & family, and extracurricular activities!

Foundational Nutrition

First and foremost, let’s talk about nutrition and gut health! Probably the most neglected aspect of your immune system starts by having a diet that is dense in essential nutrients, fruits & veggies, vitamins & minerals, and whole foods that are less processed and easier for your gut to break down and utilize as energy! Our health & immunity LITERALLY starts in our gut and digestive tract. Many people find themselves struggling with common issues like uncomfortable bloating, poor digestion, stomach pain after eating, and low energy/mid-day crashes. This is not a coincidence and by no means, definitely not normal or healthy. So, eat more fruits and veggies and focus on VARIETY!! We also recommend seeking out a multivitamin or a daily nutrient pack that can fill gaps in your foundational diet like probiotics for a healthy gut balance, antioxidants for cellular health and anti-aging properties, and essential fatty acids for cognitive & joint health!

Regular Exercise

Our favorite topic of conversation for boosting immune system has to be regular exercise and improving our overall fitness through cardiovascular health and resistance training benefits. Although we put our bodies through stress in our workouts, there is such a thing as “good” stress that promotes positive physical changes, but it also relieves negative mental & emotional stress that can be damaging to our immune system & response! The body creates free radicals during times of stress, whether it’s mental or physical, that stimulates growth and positive physical change in the body like increased lean muscle growth and overall weight and fat loss. Due to positive composition changes in the body, we can prevent chronic illnesses and infections that can compromise our immune system. Most importantly, regular exercise promotes production of more antibodies and white blood cells that fight off disease and infection! With a more consistent workout routine, we can continue to strengthen immune cells and allow them to perform more effectively YEAR ROUND!

Quality Sleep

Have you ever heard the phrase, ”Sleep is that golden chain that ties health and our bodies together.”? It couldn’t be more true. The body relies on sleep duration and more importantly, quality of sleep to repair, recover, and build immune strength to protect the body from disease and infection. Sleep is also crucial for those of us that have passionate goals for losing weight & fat and building lean muscle tissue throughout the body. Yes, we burn fat and workout our muscles during our workouts. but the reality is that we breakdown our muscle when we workout and our bodies need to recover properly in order to see the results we want and maintain our overall & immune health. The recommended sleep duration and quality for adults is between 7-8 hours of sleep and a full 4-6 cycles of REM sleep in order to properly fight off infection and diseases and maintain overall better health.

Stress Management

Too much mental and physical stress in the body (without proper recovery) can greatly affect your immune system due to 3 major systems in the body being affected by heightened stress levels:

  • Cardiovascular Health: Increased heart rate and blood pressure.
  • Hormonal & Immune Processes: Heightened stress hormones (cortisol & corticosteroids) suppress the immune system response and produces breakdown of healthy cells and tissues due to lack of production of healthy hormones & enzymes that repair the body for optimal functionality.
  • Digestive System: Health starts in the gut and when there is increased inflammation due to heightened stress in the body, the digestive system is unable to function effectively in balancing out good and bad gut bacteria as well as flushing out toxins found in the food and drink that we consume.

Hydration

Our immunes system relies heavily on circulation and blood flow to deliver essential nutrients to our many tissues that regulate normal bodily functions. Since the circulatory system in the body is made up mostly water, it is essential that we prioritize regular hydration in order to deliver nutrients to each organ system, like the heart, kidneys, liver, digestive system, and brain for cognitive function! Staying properly hydrated regularly also ensures that our body is flushing out harmful toxins and bad bacteria that inhibit the natural immunity and response to viruses, diseases, and infection.

 

Now that you have the tools and knowledge that promotes a healthier immune system, its time to put these daily habits to work and become a healthier, better version of you!!

]]> Escape The Summer Heat & Discover The Benefits of Pool Exercise https://capitalac.com/the-capital-athletic-club-blog/escape-the-heat-this-summer-discover-the-benefits-of-pool-exercise/ Mon, 22 Jul 2019 18:00:55 +0000 http://capitalac.com/?p=2068 Without a doubt, Sacramento is a wonderful city to live in with so many possibilities to explore fitness in all forms. Our region makes it even more desirable as we are within a 2-hour drive from destinations like, Lake Tahoe and San Francisco. The seasons are more forgiving than most cities in the United States, but if you are a Sacramento resident, you know the feeling of the dreaded summer heat. Although, we have the luxury of being so close to two huge destination cities, we are typically more interested in enjoying our weekends here in the city of trees. The hard part is figuring out a way to cool off when Summer persists. Luckily, The Capital Athletic Club has one of the best private outdoor pools in the Sacramento region! In this article, we will talk about the benefits of pool exercise as well as the different ways to take advantage of pool access!

Capital Athletic Club Swimming

Open All Club Operating Hours

Monday-Friday: 5:30am to 10pm
Saturday: 8am to 6pm
Sunday: 9am to 4pm

 

25 Yards in Length and 3.5 feet deep the entire length

72 Lengths equals 1 Mile

36 Lengths equals 1/2 Mile

 

4 Lanes Available during non-class times.

2 Lanes Available during class times.

 

Limited Membership at CAC: Everyone must be willing to share a lane if 4 pool users are occupying lanes. On average, 1-3 pool users are occupying lanes throughout the day.

 

Incorporating pool exercise into your weekly workout routine can be much more versatile than you think! You can plan a workout with lap swimming, water resistance training, and even Water Fit classes with great music and an instructor to structure your workout and encourage you to complete 45-60 minutes of cardiovascular exercise. Keep reading below as we outline the specifics on these three different types of pool exercise:

  • Lap Swimming: With each unique lap swimming pool, you will be swimming lengths with may different swimming strokes to choose from. Each stroke has a specific technique that can help you improve strength, flexibility, joint health, and mobility. For most swimmers, the traditional freestyle stroke can be ultra-effective in keeping your heart rate up for cardiovascular improvement as well as achieving a full-body workout. We recommend swimming laps at your comfortable pace for 30 minutes or more. A key component is performing your desired swimming stroke in a relaxed, natural fashion so that your body can move more freely through the water and work against the water resistance. If you are not familiar with a proper swimming technique or would like to improve your confidence in lap swimming, CAC has a swim coach on our pool desk available to help anyone interested in improving their water skills Monday-Thursday evenings. CAC’s swim coach posts weekly workouts for any swimmer getting their training done in the water.
  • Water Resistance Training: Pool exercise does not always have to be traditional lap swimming. Many pool users practice a variety of movements such as, walking, sprinting, or other forms of movement in the water instead of walking on a treadmill or running on a concrete sidewalk. Many individuals underestimate the challenge of walking laps in a pool until they experience it physically. This form of exercise is much lower impact than performing cardio exercise on equipment or outdoors as the body is relieved of the full weight that is absorbed through the joints when doing cardio. The additional resistance that your body experiences from water pushes your muscles to work harder and smarter to move through the heavier density of water. Many healthcare professionals and physical therapists prescribe Water Resistance training, otherwise known as Aquatherapy, to help their patient improve mobility without causing more damage or delays in rehabilitation.
  • Water Fit/Water for Athletes Classes: Classes in the pool can be fun and engaging for those who are looking for a fun workout and/or an alternative to high intensity classes that can cause high impact to the body. CAC has a wonderful selection of weekly Water classes that includes formats such as, Water Fit Aerobics to get the heart rate up with rhythmic movement to fun music and Water for Athletes that challenges an individual typically accustomed to higher intensity group classes without the high impact that someone would experience during classes like HIIT, Cardio Conditioning, or BootCamp. Both water class formats offered on Capital Athletic Club’s group exercise schedule incorporate various swim equipment that enhances the experience during your class. Water Fit can incorporate water weights and noodles to help strengthen upper body and core muscle groups. Water for Athletes incorporates kickboards, pool boys, water weights, and hand fins to help enhance the specific resistance that each exercise requires. Swim equipment is such a great tool to enhance your pool workout and strengthen any muscle group that you would to improve on.

 

It’s no surprise that getting in the pool can motivate someone to go workout more because your workout can be fun rather than tedious. Swimming can also be a nostalgic memory of younger experiences, which can motivate an individual to experience the feeling of youthfulness and more energy that comes from regular exercise. Fun Fact: Did you know that an individual burns more calories during a 30 minute swim workout opposed to jogging the same amount of time? On average, depending on the intensity of your swim OR run, you can burn an average of 75 calories more per ½ hour!

 

Don’t let time pass you by! Escape the Sacramento summer heat and visit us here at The Capital Athletic Club to check out our outdoor pool and spa areas! You just might find your new oasis away from home and work!

]]> Why It’s So Important To Take Full Advantage of Your Gym Membership. https://capitalac.com/the-capital-athletic-club-blog/why-its-so-important-to-take-full-advantage-of-your-gym-membership/ Tue, 09 Apr 2019 20:10:57 +0000 http://capitalac.com/?p=1864 Everyone has their own fitness interests that typically involve investing in a gym membership. Unless you’re outside the reach of a gym or health Club, even the outdoor enthusiasts find that they will need to supplement their hiking, swimming, paddling, and running adventures with resistance training and fitness instruction. It will be inevitable that you will eventually cave in and start shopping for a gym that’s right for you.

We are not here to talk about shopping for the perfect gym. We are here to talk about how you will benefit from using the amenities that are inclusive in your membership! Depending on your gym, you will have a list of amenities that you can take advantage of once you join. Below is a list of all the reasons why you SHOULD be taking full advantage of your gym membership amenities and how trying new things will benefit you in the long-term affect:

  • Invest in Yourself: Depending on your budget, your gym should be a place that you spend the most time at beside home and work. Invest in a gym that you enjoy. You should enjoy the atmosphere, the people, the equipment, and the group classes if you are a Group Exercise student.
  • Improved Self-Esteem and Confidence: Although it may be scary to start working out at a new gym, especially if you are not completely confident in a gym, the more you utilize your gym membership and participate in the amenities, the more you will start to appreciate your progress physically and mentally. Results drive the mind and your progress doesn’t go unnoticed. Connect with a trainer to receive an orientation of the equipment. They will be happy to explain how the equipment is used and what may benefit your fitness program.
  • Connection & Camaraderie: Making connections with other gym members in group class or in the weight room can result in new friendships. It is proven that connections with other members at your gym may increase your attendance and overall experience.
  • Spark New Fitness Interests: Try a new class that you are considering, meet with a personal trainer to start a new fitness program, or maybe jump in the pool for lap swim! Your gym membership shouldn’t be limited to the amenities that you are only comfortable with. Your fitness awareness will improve when you experience new ways to exercise like a HIIT class or Pilates Reformer. Who knows, you may find a new activity that you fall in love with!
  • Reliable Fitness Instruction: Personal trainers, group class instructors, and coaches are here to help you. They have been carefully selected to provide a standard level of fitness programming that we can’t always create by ourselves. Many gyms include personal training in the membership to create an initial program. The Capital Athletic Club includes 3 initial one-hour sessions for members to meet with a trainer and create a workout routine that matches their fitness interests and goals. Classes provide the same kind of structured exercise in a group, so you can join in on a workout that you can follow along to with others to encourage you!
  • Increased Healthy Habits Outside of the Gym: It has been proven many times over that increased physical activity improves quality of life and promotes healthier habits. If you are consistently using your gym membership, you are more likely to be happier, have a better attitude at work and home, eat healthier, experience better sleep, be more productive, and increase more outdoor activity.

Many fitness professionals believe in different fitness ideologies, but we are certain that anyone with a passion for fitness believes in variety and consistent change. If you are an individual that has invested in a gym/club membership, please take advantage of your options that your gym provides!

 

If you are looking for a new Club membership with a variety of amenities to provide you with various exercise opportunities, please feel free to contact us at The Capital Athletic Club! We are always happy to welcome a new member to the CAC family! Click This Link to Explore CAC Membership

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