FAQ's

Is the pool heated?

DOES LA COMO FITNESS CLUB / GYM HAVE A CIRCUIT AREA?

YES WE DO HAVE

Circuit Training By Fabio Comana, M.A., M.S.

Resistance training offers many different benefits to the body than cardiovascular exercise. Most individuals look for the benefits of weight loss in addition to muscle gain as key goals in their exercise programs. Traditional resistance training programs do not burn many calories during the session as we spend a majority of the workout resting between sets. Cardiovascular exercise on the other hand does little to stimulate muscle growth. Hence, the question arises as to the training modality that can optimize gains in both areas and the answer lies with circuit training, a modified type of resistance training offering the key benefits from both areas.

What is circuit training?

Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other.

General Circuit Layout

Objective: Muscular endurance, cardiovascular fitness, orientation to weight training

Duration (weeks): Varies, traditionally 1-12 weeks

Frequency (# times/week): 2-3 times/week

Intensity: 40-70% of your maximal effort

# Repetitions/exercise: Varies, anywhere from 10-25 reps, depending on time and intensity

Rest interval duration between stations: Typically, 15-30 seconds

# Muscles groups (stations) exercised/cycle: Anywhere from 6-15 stations

# Cycles/workout: Start with 1 cycle, progress to 2-3 depending on available time

Prior to designing your own program, complete a needs assessment and give thought to:

Your objectives with resistance training (are circuits appropriate for you)

Are you interested in all over body improvement or specific areas?

How much time do you have per week to commit to resistance training (circuits are ideal for 2-3 times max, 30-40 minutes)

Does your facility offer a compete selection of machines that are accessible? You may need to ask or walk around the facility to identify the necessary pieces.

Circuit Example

15 reps at each station, 30-second rest intervals between each workstation. Begin with one cycle and progress to 2-3 cycles, as you desire.

Station 1: Chest – Any machine

Stations 2: Leg Squat/Press – Any machine

Station 3: Back – Any machine

Station 4: Abdominals – Machine, mat or on a stability ball

Station 5: Shoulders – Any machine

Station 6: Leg Curls – Any machine

Station 7: Triceps – Any machine or cable

Station 8: Biceps – Any machine, cable or barbell

Station 9: Calves – Any machine

Station 10: Low Back – Low-back extension bench, mat or stability ball

Circuit Training Variations

Perhaps you may want to emphasize a specific body part while doing circuits. For example, if you would like to emphasize your shoulders, simply add in additional shoulder exercises at spaced intervals within the cycle (every 3-4 exercises).

Perhaps you may want to emphasize more cardio throughout the circuit. Either adopt shorter rest intervals or include some dynamic activity during the rest interval (e.g., jumping rope or bench stepping during the rest interval).

Circuits are a great way to experience total body training, burn calories and improve aerobic performance. Anyone can benefit from including circuits into their exercise regimen. With circuit training, you are simply limited by your own creativity and imagination. Now, armed with this information, get going with the program—circuit that is.

Yes we do. What is The Ideal Temperature For a Commercial Swimming Pool?

Have you ever been home watching Michael Phelps or a diving competition on TV and wondered if the water had to be set at a special temperature? I have, plenty of times too. This is what has led me to today’s article: What is the ideal temperature for commercial swimming pools?

Competitive Swimming Temperature Regulations

Turns out there are rules for water temperature for competitive swimming. Olympic swimming, the Red Cross and FINA (The international governing body of swimming, diving, water polo, synchronized swimming and open water diving), have set the water temperature for competitive swimming between 25°-28°C, and 27°C for synchronized swimming. Warmer water is less dense and therefore less friction as a swimmers body moves through it. Standard water temperatures ensure that all performances are on a level state of conditions.

This research answered my original question, and then I got to thinking about what would happen if these regulations were not in place and the water was either too hot or cold? What would be the consequences? Let’s explore those topics next.

What Temperature is Too Warm for a Commercial Pool?

Pools with water that is too warm can be harmful to swimmers in a number of ways dehydration, muscle cramps and overheating of the body are just some of the complications athletes can suffer from when the water is too warm.

Water chemistry is another factor that comes into play when the water is too warm it is very problematic to treat warm water with chemicals. Bacteria, algae and other organisms thrive under warm water conditions this is obviously harmful not just for athletes but the general public in a commercial swimming pool, for competitive pools the water should be no higher than 28°C, for recreational pools the recommended maximum is 29°C.

What Temperature is Too Cold for a Commercial Pool?

The obvious hazard with cold water is that it shocks the system. But there are more dangerous aspects to it too, when the water is too cold, it can have fatal effects to the swimmers heart, those with heart problems can go into cardiac arrest.

When the pool water is too cold the chemical reactions slow down, chlorine demand slows down, which can create over chlorination issues if the dosage rate is not adjusted. Another issue that may arise is the fact that most Salt Chlorine Generators will not operate if the water temperature is below roughly 15°C.

Most hotels and resorts keep the temperature of their pools at a comfortable 82° to 27° to 29°C. This is warm enough for comfortable swimming and lounging. Same for most condominium units institutional and public pools.


DOES THE GYM HAVE A SWIMMING POOL?

YES, WE DO HAVE A HEATED SWIMMING POOL

8 reasons why swimming is the best way to lose weight and get fit quickly

Tone up, sleep better and feel happier by taking a dip in your local pool

Any type of exercise is better than none, but swimming is proven to be one of the best. Great for both mind and body, here’s why spending more time in the water is a seriously smart choice.

1. Swimming helps to manage weight

Expect to burn around 367 calories after just 30 minutes of breaststroke – that beats walking, cycling and even running. The Calorie Cruncher on swimming.org can tell you how many calories your preferred swimming stroke burns.

2. Swimming reduces stress levels and raises self-esteem

According to a survey of 4000 swimmers undertaken by Speedo, 74% agree that swimming releases stress and tension, 68% say that being in the water helps them to feel good about themselves and 70% feel mentally refreshed after swimming.

3. Swimming boosts your mood

Another study shows that swimmers, no matter what level, are less prone to tension, depression, anger and confusion when they’ve been swimming. It means that novice and amateur swimmers can feel just as good as the pros, thanks to the release of feel-good hormone serotonin.

4. Swimming strengthens muscles

The resistance of water can be 44 times greater than air, meaning you have to work harder to move through it. It’s like working out with weights or machines without the need for expensive equipment, which makes swimming an affordable way to strengthen your muscles.

5. Swimming is low-impact exercise

You’re only bearing about 10% of your weight when you swim due to the buoyancy of water. With greater ease of movement and less strain on bones, joints and muscles, swimming has a lower risk of injury than many other forms of exercise.

6. Swimming improves your sleep

People who undertake vigorous exercise such as swimming are around twice as likely to report on having a good night’s sleep, according to a poll by the National Sleep Foundation. They’re least likely to report sleep problems, with most avoiding problems like insomnia and waking too early.

7. Swimming is sweat-free

As a swimmer, you’ll never get overheated or feel sweaty because the water around you is constantly cooling you down.

8. Swimming lowers disease risk

Not only is swimming kind to your heart and a great form of cardiovascular exercise, it’s also shown to control blood sugar levels, lower blood pressure and reduce levels of bad cholesterol in your blood. So by swimming regularly, you’re less likely to develop illnesses like type 2 diabetes, heart disease and stroke.

Hello, I live in at Caro Brooke estates and would like to know if the gym is open for membership to public and do discovery?

La Como Fitness Club is open to the public and the residents of any estate. The fitness club do have Discovery vitality. Every day a member come to gym the member will receive 100 Discovery vitality members points.

IF IM A NEW MEMBER AND DON'T KNOW ANYTHING ABOUT GYMING WILL THEIR BE SOMEONE TO ASSIST ME?

YES DEFFINTLEY . WE HAVE FLOOR ASSISTANCE WHO WILL BE MOST GREAT FULL TO ASSIST YOU WITH YOUR NEEDS.

1. Make sure you utilise the induction you get at the gym, all gyms should offer this when you join. It is basically an explanation and demonstration of the equipment and how to use it in the gym, but it also sets you a basic program to get you going.

2. At the beginning stick to machine weights rather than free weights until you feel comfortable in the gym and have better understanding of weights. You cant go too wrong with machine weights.

3. Invest in one personal training session every 6 weeks, they will give you a specific program to do individual to you that you can work on for 6 weeks and then if you get stuck with the program you have the reassurance that you have a trainer to ask.

4. All gyms should have a personal trainer or someone who is supervising the gym working all the time to help members, they are paid to help you so don’t feel you are putting them out by asking questions about equipment etc.

5. NEVER feel that you shouldn’t be in the weights area if you are working on a program or feel intimidated by anyone in the gym, you have every right to be there as much as any one else.

6. Don’t start weights too heavy, if you haven’t done weights before start light so you and your muscles get used to lifting weights, there will be less chance of injury and it will make you feel comfortable with the weights you are using.

7. Don’t let anyone around you influence what you are doing, there are too many people out there who want to give advice that they have only read in a magazine.

9. Do classes that the gym offer, they are free and will make you feel more comfortable in the gym.

10. If you don’t feel sure of anything never be afraid to ask in classes or the gym, no question is stupid.

IF I WANT TO TRAIN BEFORE GO TO WORK ARE THEIR CHANGE ROOMS?

YES WE DO HAVE 5 STAR CHANGE ROOMS. We provide high-powered showers and toilets. In the changing room dry areas. Please bring a lock with you to secure your belongings while you train.

WILL I BE SHOWN HOW TO USE THE EQUIPMENT?

Yes, we provide an optional free half hour group Induction given by a qualified trainer in which we will show you how to operate the equipment. You can book the Induction session with the Team in the Club.

I WANT TO IMPROVE MY CARDIO FITNESS HOW CAN I GAIN FROM YOUR GYM?

WE HAVE TREDMILLS, SPINNING BIKES; EXERCISE BIKES & A HEATED SWIMMING POOL AND RUNNING TRACK TO HELP WITH YOUR CARDIO FITNESS

I HAVE A BACK PROBLEM DO YOU HAVE A PHISIOTHERAPHEAT TO ASSIST ME WITH A PROGRAM AND HELP ME DOING MY EXERCISES?

YES WE DO HAVE PHISIOTHERAPHEUTS WHO CAN HELP YOU WITH YOUR BACK PROBLEM AND WILL GIVE A YOU A PROGRAM THAT WILL BE SPECIAL FOR YOU.

DO YOU HAVE PERSONAL TRAINERS?

Yes, this is available at an additional cost of approximately R150-R350 per hour depending if it is part of a group booking, a package, or on a one-to-one basis, and on the experience of the Personal Trainer. You can contact the Personal Trainers directly at our club.

What Fitness Trainers and Instructors Do About this section

Most trainers and instructors spend their time indoors in gyms, training centers,

Fitness trainers and instructors lead, instruct, and motivate individuals or groups in exercise activities, including cardiovascular exercise (exercises for the heart and blood system), strength training, and stretching. They work with people of all ages and skill levels.

Duties

Fitness trainers and instructors typically do the following:

· Demonstrate how to carry out various exercises and routines

· Watch clients do exercises and show or tell them correct techniques to minimize injury and improve fitness

· Give alternative exercises during workouts or classes for different levels of fitness and skill

· Monitor client’s progress and adapt programs as needed

· Explain and enforce safety rules and regulations on sports, recreational activities, and the use of exercise equipment

· Give clients information or resources about nutrition, weight control, and lifestyle issues

· Give emergency first aid if needed

Both group and specialized fitness instructors often plan or choreograph their own classes. They choose music that is appropriate for their exercise class and create a routine or a set of moves for a class to follow. Some may teach pre-choreographed routines that were originally created by fitness companies or other organizations.

Personal fitness trainers design and carry out workout routines specific to the needs of their clients. In larger facilities, personal trainers must often sell their training sessions to members. They start by evaluating their clients' current fitness level, personal goals, and skills. Then, they develop personalized training programs for their clients to follow, and they monitor the client’s progress.

Fitness trainers and instructors in smaller facilities often do a variety of tasks in addition to their fitness duties, such as tending the front desk, signing up new members, giving tours of the fitness center, writing newsletter articles, creating posters and flyers, and supervising the weight-training and cardiovascular equipment areas.

In some facilities, a single trainer or instructor may provide individual sessions and teach group classes.

Gyms and other types of health clubs offer many different activities for clients. However, trainers and instructors often specialize in only a few areas. The following are some types of fitness trainers and instructors:

Personal fitness trainers work with a single client or a small group. They may train in a gym or in the client’s homes. Personal fitness trainers assess the client’s level of physical fitness and help them set and reach their fitness goals.

Group fitness instructors organize and lead group exercise sessions, which can include aerobic exercise, stretching, muscle conditioning, or meditation. Some classes are set to music. In these classes, instructors may select the music and choreograph an exercise sequence.

Specialized fitness instructors teach popular conditioning methods such as Pilates or yoga. In these classes, instructors show the different moves and positions of the particular method. They also watch students and correct those who are doing the exercises improperly.

Fitness directors oversee the fitness-related aspects of a gym or other type of health club. They often handle administrative duties, such as scheduling personal training sessions for clients or creating workout incentive programs. They often select and order fitness equipment for their facility

BY: OCCUPATIONAL OUTLOOK HANDBOOK

I HAVE SMALL CHILDREN AND WANT THEM TO SWIM, DO YOU GIVE SWIM LESSONS?

YES WE DO HAVE A QUALIFIED SWIM INSTRUCTOR WHO TRAINS TODLERS AND BABIES.

Hello, I live in at Caro Brooke estates and would like to know if the gym is open for membership to public and do discovery members get preferential rates?

La Como Fitness Club is open to the public and the residents of any estate. The fitness club do have Discovery vitality and Momentum Multiply . Every day a member come to gym the member can get his points. In Your Health

DOES LA COMO FITNESS CLUB OFFER FREE PARKING?

La Como Fitness Club offer free parking with the best security and CCVT

DO LA COMO FITNESS CLUB OFFER CLASSES?

Yes, we offer a wide variety of classes included in the monthly price. Please review your Club timetable to find out more.

CAN I FREEZE MY MEMBERSHIP?

Unfortunately at present, this option is not available.

DO WE OFFER A STUDENT DISCOUNT?

No we do not — we work hard to ensure that membership is affordable for all members of society.

HOW LONG IS THE CONTRACT?

If you choose MONTH TO MONTH MEMBERSHIP, then this is the flexible monthly membership which does not have a fixed commitment, meaning you can cancel your membership at any time.

If you choose 6/12 or 24 MONTH MEMBERSHIP then you will be getting our best value membership, which has a 6/12 or 24 month commitment. After this, you will roll into a month to month membership at a lower rate than the current MONTH TO MONTH rate i.e. it always pays to start with a 6/12 or 24 month commitment.

CAN I TRY LA COMO FITNESS CLUB BEFORE JOINING?

Should you wish to visit the club, please contact the Club Manager whose details are under 'Location & Contact' to arrange a free session