This time of year, most people look to reset their workout intentions and start the year out by getting in shape. Study after study shows that exercise is an essential element to a healthy lifestyle. It promotes skeletal muscle mass, regulates body fat, helps control inflammation, promotes better sleep, decreases anxiety, and increases bone density to name just a few benefits.
The logistics of starting a workout routine can be overwhelming, so to make things easier here are some tips to keep in mind.
- Start slowly and remember that getting in shape happens over a period of time. Depending on your workout, you may start to see results after a few weeks.
- Your body needs energy and water to perform, so remember to drink plenty of water, and to have a light snack prior to working out.
- When you start a new workout program, one of the elements of the activity may be muscle soreness. Soreness is a natural by-product of muscle activation. Don’t let this discourage you from continuing, just do one thing – drink chocolate milk right after the workout.
Chocolate milk can be a good option for muscle recovery after a workout because it contains a balanced combination of protein, carbohydrates, and electrolytes, making it effective for replenishing energy stores and repairing muscle tissue, especially after intense exercise sessions; research suggests it can be as effective or even better than some sports drinks for post-workout recovery.
There are several exercise areas at the Center, the weight room (Fitness East), the cardio room and yoga studio (Fitness West) and each one has slightly different etiquette. For the enjoyment of everyone please keep these things in mind.
General Areas – Place in Fitness East and West
- Children must be 13 years or older to access fitness areas.
- Please refrain from cell phone conversations in fitness areas.
- Only photograph, video, livestream, and video chat in areas where other people’s images will not accidentally or intentionally be used without their consent.
- Please refrain from using camera/phone tripods in fitness Areas.
- For safety, close-toed athletic shoes are required in all fitness areas. No slippers or foam clogs allowed.
- Keep personal items attended to or stored in lockers, and off of floors, equipment, and furnishings.
Power Cages
- Perform deadlifts on the platforms, not in the cage itself.
- Please perform Olympic lifts on the outside platform on the turf field.
- Perform landmine exercises outside the platform area.
- Please use only liquid chalk in lifting areas.
Free Weights
- Please do not drop weights.
Machines
- Please keep rest time between multiple sets to a minimum. When doing multiple sets, allow others to work in.
- Machines and workout areas may not be reserved.
Don’t know where to start? Let our fitness professionals guide you by scheduling a complimentary assessment using our Inbody 570 to help you determine your baseline. To set up this complimentary assessment, please contact Anwar Malloy at amalloy@pjcc.org.
Best Practices for Group Exercise
There are so many options to pick from, in fact, the PJCC offers more than 85 classes per week at the PJCC and 14 more virtual classes available online through the MyPJCC portal or application.
The PJCC offers many types of yoga, dance, and strength training classes, in addition to aqua fitness, mat Pilates, cycling, Tai Chi and Essentrics. Class times start from 6:00 am to 7:40 pm so you can find a time that will meet your needs.
Here are some other ideas to help you find the class that will be best for you.
Make sure you have your MyPJCC account set up so you can register for classes up to 3 days before the day of the class after 12:00 pm.
- If you are put on the waitlist, don’t give up, there is still a good chance you will get into the class.
- Check your account again the morning or afternoon before the class; many people cancel their reservation the day of the class.
- You can also show up; if you are on the waiting list and there is room, the instructor will let you join the class.
The New “On Time” is 5 Minutes Early.
- To make sure your spot is not given away to someone on the waitlist, be at the class studio 5 minutes before the class starts.
- You will need to check-in with the teacher when your name is called so you can participate in the class; and you will need time to set up your spot with the equipment needed.
- Don’t forget your yoga mat for EVERY class in the yoga studio. A mat is required for every class, including chair yoga, and there are no mats to borrow for the yoga studio.
Be Open to New Classes.
- Trying different classes helps you find what you enjoy the most and keeps things fresh and exciting.
- The same thing goes for trying new instructors. Every instructor has a strong point, and your body will thank you for taking the class.
Respect the Space and Others.
- In busy classes, space can be limited. Be mindful of other people by setting up in a way that allows everyone to move safely. If the class involves equipment, make sure to return it neatly to the correct spot after use.
- Please come to the PJCC with enough time to put all your belongings in the locker room. Others in the class will be thankful for the extra room that your belongings would take in the exercise studios, and everyone will be grateful not to hear your phone ring during the class. If you must have your phone in class, please silence the phone and turn off the buzzing.
Listen to Your Body.
- Everyone is at a different spot in their fitness and wellness journey. We want you to challenge yourself in class, but not to the point of injury. Don’t worry about anyone else in the class and don’t hesitate to modify or ask your instructor for modifications. Instructors are happy to offer suggestions for alternative movements.
Stay Consistent.
- Group Fitness is most effective if done regularly. Commit to your exercise schedule so you can see progress and you can make the most out of your workouts.
Enjoy the Community!
- Group exercise classes are a great way to connect with others at the PJCC who share similar goals and interests. Chat with fellow participants and even ask them about their experiences in other classes. The PJCC fitness community can be incredibly helpful and supportive.
Feel free to reach out to the Group Exercise Manager, Michele Mandell, with questions about classes, to receive a short introduction to how to take the class or even to ask her to accompany you to your first class.
Looking for a way to refresh your routine? Here are some new classes available starting the week of January 6, 2025:
Tuesdays and Thursdays at 6:00 am- Athletic Conditioning with Karmyn.
- Start your day right with strength, agility, coordination and some high intensity intervals thrown in for good measure.
Tuesdays 12:00 pm DanceMixx with Pheobe
- Dance through lunch time so you can return to your desk feeling happy and energized after lunch.
Saturdays at 2:00 pm Yoga Ballet Fusion with Liron
- An intermediate to advanced class, held in the yoga studio. Please have some yoga or ballet experience.
Register for these and more here!
