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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 workout – 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. Tue, 04 May 2021 20:51:50 +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 workout – 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 How to Diversify Your Weekly Workout Routine https://capitalac.com/the-capital-athletic-club-blog/how-to-diversify-your-weekly-workout-routine/ Tue, 04 May 2021 20:49:17 +0000 https://capitalac.com/?p=2831 Let’s ask ourselves some key questions about our fitness routine…

Are you constantly doing the same workouts over and over again?

Has your gym workout routine been the same for over 6 months?

Is your workout routine starting to feel like a chore?

Are you still seeing progressive results from your workout routine?

Are you even excited to get to the gym?

If your answers to these questions are coming to the conclusion that you’ve been doing the same exact workout routine for more than 6 months and you’re no longer seeing progressive results, let alone even enjoying your workouts anymore, than it’s time to change it up! Having diversity in your training ensures that you are challenging your body in different ways and generating new and positive results, physically & mentally. Our recommendation from our Training Department focuses on having a weekly split routine that consists of different training methods designated for specific days of the week! Each day should be specified for a different muscle group(s) and should practice progressive overload or progressive training trajectory that is appropriate for your fitness level and that should produce results that align with your personal goals. In some cases, you may want to go to the gym and train for body re-composition, which means you are losing body fat and building new lean muscle tissue for a toned and lean body physique. In other cases, you may have more performance-based goals for general functional fitness and/or performance in your weight lighting workouts/cardio workouts.

Here’s a general example of a weekly split routine incorporating multiple training methods with resistance & cardio programming:

  • Monday: Upper Body Resistance Training  (Back & Biceps) 50 minutes
  • Tuesday: Swim Laps for 45 minutes
  • Wednesday: Lower Body Resistance Training 60 minutes
  • Thursday: Active Recovery Day with Walking & Stretching
  • Friday: Full Body Resistance Training 45 minutes
  • Saturday: Yoga Class for 60 minutes
  • Sunday: Active Recovery Day with Walking & Stretching/Mobility
** The program listed above is a general weekly training protocol provided as an example for diverse programming, but is not generally intended for everyone reading this article. We strongly recommend that you consult with your Doctor and a Personal Training Professional to prescribe personalized training protocols for your needs. 

 

Having a diverse training routine allows your body optimal amounts of rest as well as optimal time to train for specific goals like lean muscle gain/development, strength & performance, stabilization, core strength, cardio-respiratory fitness, and overall functional movement patterns. To simplify different types of exercise, we recommend having the following general protocols present in your regular workout/exercise routine for optimal health & fitness:

  • Resistance/Strength Training

  • Cardio Training Ranging from Low Intensity to High Intensity

Low Intensity Cardio Examples: Walking, Light swimming, Walking in the Pool, Flat Surfaced Hiking, Slow Elliptical/Treadmill

Moderate Intensity Cardio Examples: Stairmaster Medium Speed, Jogging/Paced Running, Moderate Paced Rowing, Recreational Sports, Continuous Lap Swimming, Bicycling, Dancing, Water Aerobics

High Intensity Cardio Examples: Interval Training, Sprinting, Cycle Classes, Sports Conditioning, Fast Rowing, Assault Bike, Burpees, Jumping Jacks, Plyometrics, Speed & Quickness Drills

  • Flexibility & Mobility

  • Core Strength & Stabilization Training

By implementing and practicing recommended programming like flexibility work and core strength & stabilization we are only solidifying better performance during our training as well as preventing injury!

 

Here at The Capital Athletic Club, we have a full-service selection of different amenities that offer a wide variety of exercise outlets:

  • CAC Swimming Pool

    • Open all Club hours with lane reservations that can be made as early as the day before over the phone with active membership.

    • Aqua Fit Classes are also in session and included in membership!

CAC Pilates Reformer

  • The  Club offers several levels of Reformer classes as well as Tower/Circuit classes. Members may reserve a spot in class one day prior to or on the day of class. (Members are required to complete the Quick Start Program before attending classes in the Pilates studio.) Please see the information below.

CAC Cycle/Spinning

  • Our cycle instructors work participants in different energy zones focusing on cardiovascular conditioning and muscular endurance. Anyone can cycle because you control the resistance determining the intensity. Please note beginners should arrive 10 minutes prior to class time for bike set-up. Most classes are composed of a 45- 50 minute rides (unless otherwise stated) and take place morning, lunch hour and evening. We recommend a heart rate monitor for all participants.

CAC Small Group Training

  • The CAC Small Group Training (SGT) program provides our members with a unique, hybrid training experience.  Blending the camaraderie and energy of a group exercise class with the specific direction of CAC’s professionally-certified personal trainers, the classes within CAC SGT yield a focused session with a lower cost.  Held in our specially-designed Studio X, these classes (typically of four to seven people) offer you the challenge of formats unique to this training environment.  
]]> Post-Quarantine Tips For Getting Back in The Gym https://capitalac.com/the-capital-athletic-club-blog/post-quarantine-tips-for-getting-back-in-the-gym/ Wed, 31 Mar 2021 19:51:17 +0000 https://capitalac.com/?p=2789 We’re back in the gym and we’re ready to get back into our pre-covid shape and fitness level! There’s no doubt that this past year and  series of COVID-related closures/delays has impacted our ability to produce and sustain physical & mental results from our training! As we make our return back into the iron paradise we need to be thoughtful as we increase our activity.

            Whether you’re getting winded climbing a flight off stairs, your arthritic joints are complaining or COVID-19 better describes your weight gain during this pandemic, we need to monitor ourselves closely for the first couple months (even longer if you are 50+).  Modest increases in intensities (cardio or strength), shorter bouts of exercise and more recovery are likely to be necessary.  Trying to jump in where you left off could well lead you to more time off, this time due to injury.

To help your return to The Club be successful, try to keep an eye on these factors:

  • Modest, well staggered changes in intensity in both cardio and strength work.

  • Build from the inside out (redeveloping your core and cardio should take precedence over strength and power development).

  • Increased attention to recovery (more stretching, more rest, greater intervals between workouts targeting similar muscle groups).

  • Stay hydrated and properly fueled (water allows for energy production and cushions joints, proper nutrition will assure that you have the energy to do more as you progress).

  • Listen to your body and respect what it has to say (if a muscle group you were going to train today is still sore from your last workout, select a different muscle group or just delay it and stretch/recover more)

  • Remember your goals (most of us just want more strength and cardio fitness to allow us to do things we enjoy outside of work; suit the program to your activities and your current conditioning level).

            If you have any questions on how to best re-build your conditioning, please take advantage of our excellent training staff and their many years of expertise.  They can help you plan a reasonable approach to getting you the desired results and overall lifestyle transformation that you want!

]]> 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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