Champlain St-Lambert College

Fitness Centre and Cardio Room

The Fitness Centre is located in the F block on the second floor adjacent to the gym. It is open from 8:00 a.m. to 10:00 p.m. Monday to Friday. The Fitness Centre features a cardiovascular room with several kinds of equipment including upright bicycles, rowing machines, climb/stair masters and treadmills. The Fitness Centre also has a complete free weight room with free weight stations, 6,000 lbs of weight, resistance training machines and a 7-station circuit (Super 7) weight machine.

Physical Education classes occasionally use the cardiovascular room and/or the Super 7 weight machine during the day; and Continuing Education may also use them for classes in the evening and on weekends. Physical Education and Continuing Education classes always have priority in the cardiovascular and Super 7 weight machine rooms. Generally, both areas are available from 12:00 to 1:00 p.m. Monday to Friday and from 12:00 to 2:00 p.m. on Wednesdays for students to train.

On weekends, students do have access to both rooms provided they sign-in with a security guard at the Front Desk and they are accompanied by a workout partner.

Athletic Lockers

Athletic lockers are available for day use only. Students must provide their own locks.

Workout Tips for Students Using the Fitness Centre

Always consult a physician to make sure you are in good enough health condition before you start any personal workout program.
Always train with a workout partner. Training with a workout partner will not only make your workout sessions fun, safe, and intense, but will also increase the likelihood of your continuing with a regular workout routine. You should make sure that you pick a partner whose goals and interests are similar to yours, who is willing to spot you correctly if you are using free weights, and who will motivate you to do your best.
Always warm up the muscles before training. The idea behind warming up is to prepare the muscles for physical activity. Warming up will help you to improve flexibility, strength, extensibility of the tendons and blood flow to the muscles. If you are body building, it is even more critical that you warm up before starting your workout because bodybuilders are at higher risk for soft-tissue injuries/traumas than most other athletes because of the heavy loads they place on their muscles.
Remember, results do not come overnight. It takes time to achieve fitness goals. When you begin to think that it is taking too long to get where you want to be, remind yourself that a pay-off lies ahead - that you are improving your health, fitness, appearance and energy level. And don’t forget the fun factor! For most people, an exercise break is a way to get away from the stress and rush of the typical day - exercising is an activity that allows you to get fit while having fun, sort of like a mini-vacation.
Don’t forget to hydrate! You should drink 1 to 1½ cups of water before exercise, ½ cup every 10 to 15 minutes, and 2 cups for every pound lost when you weigh yourself immediately after exercise. Also keep in mind that cold water (40-50 degrees) leaves the stomach quicker than warm water, and is optimum for replenishing your system.
Exercising doesn't need to be a bore or too strenuous. Do something you like to do, and you will actually like to exercise! Or do your exercising while listening to your favourite CD or watching your favourite show on a television monitor.
If you are new to exercising, or you are beginning a new routine, start out gradually, maybe once a week, and slowly build an exercise regimen that you can enjoy.
If your goal is to lose fat, know that one pound of fat contains 3500 calories. To lose one pound in one week, you have three choices: (1) You can eat 3500 calories less per week (500 calories less per day); (2) You can eat the same, but burn off the extra 500 calories per day by exercising; (3) You can eat 250 calories less per day and burn 250 calories a day through exercise. The third solution is the most sensible: watch the calorie intake and add exercise to your daily routine.
Always put safety first when working out, injuries during workouts destroy your fitness goals. Walk, run or jog in safe areas, when lifting weight, start with lighter and comfortable weight. Never do any exercises that you do not know much about until you are trained on how to do them properly.
As a rule, if what you are doing doesn’t feel right, stop (!) and consult your physical education teacher or a personal trainer to get a corrective on what you are doing. It is always better to be safe than sorry.