Why Indoor Fitness Is a Smart Summer Move

High temperatures can make exercise outdoors not only uncomfortable but risky. Heat exhaustion, dehydration, and sunburn are common concerns during outdoor summer workouts, especially in the middle of the day. But staying active is still important for your energy, strength, and overall well-being.

Indoor workouts let you avoid weather-related obstacles without sacrificing your routine. At acac, you鈥檒l find cool, climate-controlled spaces where you can move comfortably and focus on your goals.

Climate-Controlled Spaces Make All the Difference

Searching for a 鈥済ym near me鈥� that doesn鈥檛 feel like a sauna? acac locations in Virginia, Pennsylvania, and South Carolina are designed to keep you cool while you work up a sweat. With clean, air-conditioned facilities and plenty of space to stretch, move, and recharge, every visit helps you feel your best.

Each acac club is equipped with the tools and amenities you need to stay consistent and see results, including state-of-the-art strength and cardio equipment, studios for group classes, and expert support when you need it.

Variety of Group Fitness Classes

If you鈥檙e looking to add some fun and variety to your workouts, our group fitness classes make it easy. With options like HIIT, barre, yoga, Pilates, cycling, and dance-inspired workouts, there鈥檚 always something new to try.

Classes are led by motivating instructors who help you stay focused and challenged in a supportive setting. And because they鈥檙e scheduled throughout the day, you can find a time that works for you and your busy schedule, whether you鈥檙e a morning person or prefer an evening sweat session.

Pool, Strength & Cardio 鈥� It鈥檚 All Indoors

Looking for ways to stay active without overheating or getting a sunburn? The indoor swimming pool at select acac locations offers a refreshing way to build endurance, strength, and flexibility. Swim laps, take an aqua fitness class, or simply enjoy a low-impact workout that鈥檚 easy on your joints.

If the pool鈥檚 not your thing, no problem. Our clubs include cardio zones with treadmills, ellipticals, and rowers, as well as free weights, resistance machines, and dedicated spaces for strength training. It鈥檚 all indoors, so you can focus on your fitness without battling the elements.

Stay on Track with Personal Training & Programs

Sometimes, a little expert guidance can make all the difference. acac offers personal training and specialty programs tailored to your needs, perfect for those focused on weight loss, building strength, improving mobility, or simply getting back into a healthy routine.

Our certified trainers take the time to understand your goals and design a plan that fits your lifestyle. With the right support, it鈥檚 easier to stay motivated and keep moving forward with your fitness goals.

Ready to Cool Down and Power Up?

There鈥檚 no need to pause your fitness goals during the summer months. acac gives you everything you need to stay cool, consistent, and committed to your health. From group fitness classes and cardio workouts to personal training and our indoor swimming pools at select locations, it鈥檚 all under your local acac roof.

Want to learn more about how you can beat the heat with your fitness routine this summer? Find your nearest and explore our offerings and membership options.

Disclaimer: Indoor pools are available at select acac locations. Please check with your local club for availability and scheduling.

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Swimming stands out as a remarkably inclusive and effective form of exercise, suitable for individuals of all ages and fitness levels. It is a low-impact activity that offers a multitude of health benefits, making it an excellent choice for those seeking a full-body workout. Swimming lessons are not just about learning how to stay afloat; they are an opportunity to engage every muscle group, making swimming a comprehensive and enjoyable exercise option.

Benefits of Swimming for Exercise

Swimming is a highly beneficial form of exercise that many people are drawn to. It is easy on the joints and calms the mind, making it a great exercise option for anyone, regardless of age or fitness level. The additional benefits of swimming are plentiful, including:

Cardiovascular Health: It strengthens the heart, improves circulation, and increases lung capacity.

Muscle Strength and Toning: Unlike many workouts, swimming engages a wide range of muscles including your shoulders, back, core, arms, and legs, offering a full-body workout.brvsE4

Flexibility and Balance: The buoyancy of water supports the body, allowing for movements that are gentle on the joints and easy on sensitive muscles. This can also be a good exercise option for those seeking a larger range of motion stretching from fingertips to toes. Swimming can also help improve your balance out of the water.

Mental Health: Swimming is known for its stress-reducing and mood-boosting effects.

Weight Management: Lastly, swimming is an effective way to burn calories and maintain a healthy weight.

Swimming Is Inclusive and Suitable for Beginners

Swimming is a very inclusive exercise, catering to people of all ages, physical abilities, and fitness levels. For beginners, swimming lessons provide a safe and structured way to learn at their own pace, making it less intimidating to, dare we say, 鈥渢est the waters鈥� of this exercise.

Swimming as a Full-Body Workout

Swimming lessons offer more than just learning strokes; they are a pathway to a complete full-body workout. Each stroke in swimming works different muscle groups, ensuring a balanced development of strength and endurance.

How to Start Swimming for Exercise

Starting to incorporate swimming into your exercise routine is an exciting step towards a healthier and more active lifestyle. Whether you’re looking to improve your cardiovascular health, build muscle strength, or simply enjoy the therapeutic benefits of being in the water, swimming is a versatile activity that can help achieve your fitness goals.

Let鈥檚 dive into how to begin your swimming journey, starting with selecting the appropriate swimwear and equipment to understanding the different stroke styles to get you started.

Selecting the Right Swimwear and Equipment

Choosing the best swimwear gear, and location is crucial for safely enjoying your swim workout.

Swimsuits: Choose a comfortable, well-fitted swimsuit that allows freedom of movement.

Goggles: Protect your eyes and improve underwater visibility with a good pair of goggles.

Swimming Caps: Useful for keeping hair out of the face and reducing drag in the water.

5 Types of Swimming Strokes

Swimming strokes are the methods by which swimmers propel themselves through the water. Each stroke has a unique technique and health benefits. Here, we’ll dive into the different swimming strokes. Try them yourself or ask a swim instructor to evaluate your stroke and technique.

Freestyle: The most popular stroke, freestyle, is known for its efficiency and speed. It involves alternating arm movements with long strokes above the head, while simultaneously fluttering the feet. While doing this workout, your head is downward facing in the water to start, but incorporates alternating head turns above the water for a built in breathing cadence. This stroke is a great for enhancing upper body strength and cardiovascular endurance.

Backstroke: This stroke is unique as it is the only one performed on the back. It requires a coordinated flutter kick and alternating circular arm movements above and behind the head. The Backstroke improves posture and strengthens the back muscles, and also has the advantage of easy breathing since your head does not go under the water with this stroke.

Breaststroke: Known for its distinctive frog-like kick and simultaneous arm movements, the breaststroke is a good option for beginners. To execute this swim, begin by floating on your chest. From here, begin to frog kick while simultaneously moving your arms – extending both arms in a circular motion, and concluding with a powerful glide (repeat, until you鈥檝e reached your destination!). This exercise specifically strengthens the chest and leg muscles and is often recommended for those with joint problems.

Butterfly Stroke: The butterfly is a more advanced stroke you can work your way up to. Practicing the butterfly stroke involves executing a rhythmic dolphin kick, where both legs move in an up-and-down motion, while simultaneously sweeping both arms in a circular fashion. The arms should surface above the water and then plunge back in, creating a continuous, undulating movement that propels you forward. It is an excellent upper body workout, particularly strengthening the shoulders and chest.

Individual Medley: This stroke combines all four strokes – butterfly, backstroke, breaststroke, and freestyle – in one race. It’s a true test of a swimmer’s ability to master different techniques, as it challenges various body parts and muscle groups.

Correcting Common Mistakes in Your Swimming Stroke

Swimming, like any sport or recreational activity, requires practice and attention to technique to avoid common mistakes and possible injury. Here are some areas where beginners often need improvement:

Breathing: Many beginners struggle with breathing techniques in swimming. It’s crucial to learn how to breathe effectively to avoid exhaustion early in your workout.

Body Position: A streamlined body position helps reduce drag and improves efficiency in the water. New swimmers often need to work on keeping their body flat and horizontal to the water.

Arm Technique: Inefficient arm strokes can lead to tiredness and poor performance. Focusing on proper arm movement is key to an effective swim stroke.

Leg Kicking: A common mistake is either too much or too little leg kicking. The right kicking balance is needed for propulsion without expending excessive energy. This right balance is tricky to find, but after practice will start to come naturally!

What Age to Start Swim Lessons

Swim lessons can start at almost any age, from infant to adult. Swimming is an incredible way to maintain fitness, improve health, and enjoy a sport that can be both relaxing and challenging. Swim lessons can give you a workout and equip you with essential life-saving skills. Here is a breakdown of what to expect from swim lessons at any and every age!

Early Introduction to Swimming

Introducing children to swimming at a young age is highly beneficial. Early lessons focus on basic skills like floating, rolling from face down to face up, and getting comfortable in the water. These early experiences can also ensure children are knowledgeable about water safety and live saving techniques, even at such a young age!

Toddler Swim Lessons

For toddlers, swim lessons are focused on increased water safety and comfort. Skills taught include blowing bubbles, learning to float (if they have not already taken lessons previously), and basic arm and leg movements. These lessons are crucial in building confidence in young swimmers.

Swim Lessons for School-Age Children

As children grow, they can take part in more structured swim lessons. This age is ideal for learning different swimming strokes and additional swimming techniques. School-age children can continue to develop an understanding of the importance of water safety rules, especially when swimming with others.

Adult Swim Lessons

It’s never too late to learn how to swim. Adult swim lessons are tailored to different experience levels, from true beginners to those looking to refine their strokes. Adult lessons for beginners often focus on overcoming fear of water and learning basic strokes for safety and fitness, while other lessons focus on additional strokes and breathing techniques to improve current skills.

Add Swimming into Your Life Today!

Swimming is a life skill that everyone should learn, regardless of age. It’s not only a means of staying fit but knowing the basics can also be a life-saver. Whether you’re a toddler, a school-aged child, or an adult, there’s always an opportunity to start learning how to swim. Embrace the water and start your swimming journey today! and take the plunge into the fantastic world of acac 91快色!

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Let’s examine this essential skill and explore what safety swim lessons entail, their benefits, and the outstanding programs offers.

What are Swim Safety Lessons?

Swim safety lessons combine the joy of swimming with the assurance of safety, ensuring every dip in the water is safe and enjoyable for your child. In swim safety lessons, children are educated on recognizing potential dangers in and around the water, learning how to react in emergencies, and mastering self-rescue techniques. For your child, these lessons are the key to building confidence in their abilities, both in and outside of the pool.

The Importance of Mastering the Basics

The old saying: 鈥渨alk before you run鈥� also applies to the swimming pool! Children who understand foundational swim safety skills, such as floating, have the confidence to take on more complex swimming strokes as they continue to learn. After completing the basics, your child will be well on their way to a lifelong love of swimming and exercise.

Key Components of Swim Safety

Swim safety is all about building a mindset that water safety comes first, no matter your age or swim experience. Learn about these key components to help contribute and reinforce a safe environment for everyone.

Supervision and the Buddy System

Adult supervision is non-negotiable for young swimmers. Ensuring there is an active participant supervising the pool or active play in open water will help reinforce good water safety principles with even the littlest swimmers. Children should also never swim alone. Having a swim buddy, whether a parent or friend, can serve as a quick support system in case of concern or emergencies.

Floating and Treading Water

Foundational water safety skills are crucial to young children being safe in the water. At a young age, kids should be taught how to roll onto their backs when in the water if they fall in or jump in. Being comfortable with floating is a life saving technique. As they grow, our young swimmers can learn about kicking, arm strokes, and even treading water. Staying afloat, and having fun doing it, and can a world of a difference.

Confidence Building and Positive Attitudes

Swimming is an activity that should foster curiosity, exploration and ultimately, fun! Keeping a cheery, upbeat, and positive attitude around young swimmers helps them know that water play is a safe space where they can learn and grow. Encouraging their skill development in a positive and energetic environment will contribute to their own confidence in their water.

Know the Limits

Before beginning water play, ensure you know every participants鈥� swimming skills. Are your little swimmers able to float, hold their breath, doggie paddle, and so on? Know their limits so you can guide them to know how to assess when they are too tired or potentially unsafe. Making sure they stay within their comfort zone and reinforcing their growing swim skills ensure safety is at the forefront of any water activities.

Use Swim Safety Equipment

While our littlest swimmers will not need much equipment at the get go, developing swimmers may want additional support as their skills develop. Adding a swim cap or goggles can help with their comfort and confidence levels while they explore new water activities. If you expand your water play to open water, it is advised to put your little ones in a certified life jacket for added safety.

While these are only a few tips to keep in mind, they are critical to fostering a supportive, positive, and safe environment for your little swimmers. If you need added support in swim basics and safety, consider swimming lessons with a certified instructor.

Certified Instructors and Swimming Programs

A certified swim instructor is critical for children entering swimming lessons. At acac, our swim instructors are not just fans of swimming; they are trained educators equipped with the knowledge to teach children of different age groups and skill levels. Our instructors play a vital role in their safety, skill development, and overall positive experience with water. We create a supportive and safe learning environment, ensuring that each lesson is a step towards your child becoming a confident and responsible swimmer.

acac Dolphin Swim School

Our Dolphin Swim School is the ideal learn-to-swim program for novice swimmers ages 3+. The eight-week program meets once a week for 30-minute classes designed to help students develop a foundation of swimming skills in a child-centered environment. Group sizes typically range from three to six participants. Our instructors are trained in the Starfish Aquatic International Swim School (SAISS) curriculum, focusing on creating safer swimmers by developing swim and safety skills.

Jump Into acac‘s Swim School!

When it comes to safety swim lessons, acac stands out with its commitment in providing a nurturing and fun learning experience. Our programs are a blend of quality instruction within a warm community atmosphere. Catering to all ages and skill levels, acac ensures that each child鈥檚 journey in the water is safe, enjoyable, and in line with the highest standards of swimming safety. Learn more about our Dolphin Swim School or for children at every stage of swimming.

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We are faced with the reality that we may not have enough lifeguards to guard our pools during all operational hours and are making some changes to our aquatics policy beginning April 14, 2023.

Guarded Hours

Our goal is to continue staffing our pools with certified lifeguards during as many hours as possible given our current lifeguard availability. Family Swim Times and outdoor pools will continue to be guarded. Our Family Swim Time hours are listed below.

Mon, Wed, Fri | 4 – 7pm
Tues & Thurs | 9am – 12pm
Sat & Sun | 12 – 6:45pm

Important Note: While we will make every possible effort to guard the pools during these family times, if our certified lifeguards are unable to staff our pools that day, we will cancel Family Swim Time and convert the pools to Swim At Your Own Risk (for members aged 13+). Members are encouraged to call for confirmation of Family Swim Time hours before coming into the club.

Swim At Your Own Risk

We are also introducing “Swim At Your Own Risk” times, when the 91快色 Center will be open for member use, but a certified lifeguard will not be in attendance to monitor the pools. During “Swim At Your Own Risk” times, we will provide ample signage on the pool deck to let members know that swimming is at your own risk, so you can determine whether you still want to swim.

Important Note: Members must be 13 years of age or older to participate in “Swim At Your Own Risk” times.

The schedules for Family Swim Time are subject to change quarterly, and can be. As this hiring shortage passes, and we are able to find more eligible lifeguards, we will make every effort to expand guarded hours and return the clubs to a fully-guarded operation.

As always, we thank you for trusting acac to be your fitness & wellness providers, and thank you for your understanding as we navigate these changing times.

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We are faced with the reality that we may not have enough lifeguards to guard our pools during all operational hours and are making some changes to our aquatics policy beginning November 4, 2022.

Guarded Hours

Our goal is to continue staffing our pools with certified lifeguards during as many hours as possible given our current lifeguard availability. Family Swim Times, Family Pools, and Waterparks will continue to be guarded. Our Family Swim Time hours are listed below.

Downtown Family Swim Times

Monday 5:30 – 7:30pm
Tuesday 9:00 – 11:00am | 4:00 – 7:00pm
Wednesday 5:30 – 7:30pm
Thursday 9:00 – 11:00am | 4:00 – 7:00pm
Friday 3:00 – 5:00pm
Sunday 12:00 – 1:00pm | 3:00 – 5:00pm

Albemarle Square Family Swim Times

Monday 4:00 – 6:00pm

Tuesday 8:30 – 9:30am | 4:00 – 5:00pm
Wednesday 4:00 – 6:00pm
Thursday 8:30 – 9:30am | 4:00 – 5:00pm
Friday 8:30 – 9:30am | 4:00 – 7:00pm
Saturday 12:30 – 3:30pm
Sunday 11:00am – 3:30pm

Important Note: While we will make every possible effort to guard the pools during these family times, if our certified lifeguards are unable to staff our pools that day, we will cancel Family Swim Time and convert the pools to Swim At Your Own Risk (for members aged 13+). Members are encouraged to call for confirmation of Family Swim Time hours before coming into the club.

Swim At Your Own Risk

We are also introducing “Swim At Your Own Risk” times, when the 91快色 Center will be open for member use, but a certified lifeguard will not be in attendance to monitor the pools. During “Swim At Your Own Risk” times, we will provide ample signage on the pool deck to let members know that swimming is at your own risk, so you can determine whether you still want to swim.

Important Note: Members must be 13 years of age or older to participate in “Swim At Your Own Risk” times.

The schedules for Family Swim Time are subject to change quarterly, and can be. As this hiring shortage passes, and we are able to find more eligible lifeguards, we will make every effort to expand guarded hours and return the clubs to a fully-guarded operation.

As always, we thank you for trusting acac to be your fitness & wellness providers, and thank you for your understanding as we navigate these changing times.

The post Charlottesville 鈥淪wim at Your Own Risk鈥� 91快色 Center Changes Beginning November 4, 2022 appeared first on acac Fitness & Wellness.

We are faced with the reality that we may not have enough lifeguards to guard our pools during all operational hours and are making some changes to our aquatics policy beginning November 4, 2022.

Guarded Hours

Our goal is to continue staffing our pools with certified lifeguards during as many hours as possible given our current lifeguard availability. Family Swim Times will continue to be guarded. Our Family Swim Time hours are listed below.

Short Pump Family Swim Times

Monday 2:00 – 5:00pm
Tuesday 5:00 – 8:00pm
Wednesday 2:00 – 5:00pm
Thursday 5:00 – 8:00pm
Friday 4:00 – 8:45pm
Saturday 11:00am – 5:00pm
Sunday 1:00 – 5:00pm

Preschool Swim

Monday – Friday 10:15 – 11:15am

Important Note: While we will make every possible effort to guard the pools during these family times, if our certified lifeguards are unable to staff our pools that day, we will cancel Family Swim Time and convert the pools to Swim At Your Own Risk (for members aged 13+). Members are encouraged to call for confirmation of Family Swim Time hours before coming into the club.

Swim At Your Own Risk Hours

We are also introducing “Swim At Your Own Risk” times, when the 91快色 Center will be open for member use, but a certified lifeguard will not be in attendance to monitor the pools. During “Swim At Your Own Risk” times, we will provide ample signage on the pool deck to let members know that swimming is at your own risk, so you can determine whether you still want to swim.

Important Note: Members must be 13 years of age or older to participate in “Swim At Your Own Risk” times.

The schedules for Family Swim Time are subject to change quarterly, and can be . As this hiring shortage passes, and we are able to find more eligible lifeguards, we will make every effort to expand guarded hours and return the clubs to a fully-guarded operation.

As always, we thank you for trusting acac to be your fitness & wellness providers, and thank you for your understanding as we navigate these changing times.

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It鈥檚 important to stay active as your body ages. The pool is the perfect place for a safe and effective workout! Check out these five aging benefits of aquatic exercise from , acac鈥榮 Medical Director.

1. It allows both cardio and resistance training with low impact and is great for people with arthritis or chronic back pain.
2. The added buoyancy makes it more comfortable and user-friendly for the obese as a weight loss measure.
3. Good calorie expenditure! Water aerobics burns between 400 and 500 calories an hour. 
4. It enhances balance and helps to .
5. It is usually done as a group exercise program and the socialization enhances the experience.

Get started with these aquatic exercises below (click image to download PDF) or talk to your p.r.e.p. team about group exercise classes in the warm water pool. 

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The Infant Aquatic Survival program is unlike any other swim program in our area. IAS Certified Instructor Kelly Mello will teach your infant, toddler, or young child the age-appropriate skills that could potentially help them to survive an unexpected encounter with water. Infants (age 6 months until walking) will learn to roll back into a survival float from fall-in or face-down submersion. Children who are walking learn the swim-float-swim sequence, allowing them to swim to safety while using their survival float to rest and breath as needed. Lessons are every day Monday-Thursday and last 10 minutes.

For session dates and times in 2020, please contact Kelly Mello at kellyme@acac.com to learn more and sign up today. Read Kelly鈥檚 bio !

Price Structure

Infants (ages 6 months to 10 months) | four lessons per week for four weeks (16 ten-minute lessons)
Members: $125 per week, $500 total | Non-members: $150 per week, $600 total

Toddlers (walking and up) | four lessons per week for six weeks (24 ten-minute lessons)
Members: $125 per week, $750 total | Non-members: $150 per week, $900 total

Registration fee: Members $100/child, 2nd child 50% off | Non-members $125/child, 2nd child 50% off

Download a PDF of the Infant Aquatic Survival .

Download a PDF of the Infant Aquatic Survival 

To view videos of Kelly鈥檚 classes, 

鈥�

111 Monticello Avenue | 434-984-3800 

#SwimYourBest
#LiveYourBest

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Here at acac Short Pump, we offer Swim Lessons in our salt water pools for all age groups and skill levels.  You can choose private, semi-private or group lessons. 

• Private Lessons 鈥� A private swim lesson package carries six sessions with an experienced swimming instructor. A member receives one-on-one direction from these scheduled lessons.
• Semi-Private Lessons 鈥� A semi-private lesson is much like a private swim lesson with two students sharing an instructor.
• Group Lessons 鈥� Theses sessions are offered on a monthly basis, once a week for four weeks. Up to five children or adults may join a class.
• Dolphin Babies 鈥� We off group lessons for ages six months to two and a half years old.  Parents are welcomed and encouraged to participate.

For swim times for adults and children, be sure to !

For rates and registration for swimming lessons, !

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Get your feet wet with warm water exercise!

For those suffering from arthritis, fibromyalgia and other conditions that affect the joints, doctors often recommend exercise. Regular, moderate exercise offers a multitude of benefits, including:

• reduced joint pain and stiffness
• improved muscle strength around joints
• reduced inflammation from arthritis

But it鈥檚 difficult to think about pounding away on a treadmill or lifting weights when some days it can be hard to get out of bed. Warm water exercise can be just the ticket to regular physical activity.

Water is buoyant and therefore puts less stress on the joints than traditional land exercises, such as walking and jogging. Water also acts as resistance naturally. Every movement in the water works to build muscle strength. The water supports joints and encourages free movement.  

Warm water raises body temperature. Elevated body temperature causes blood vessels to dilate, thereby increasing circulation. Just as using a heating pad may relieve pain when applied to an elbow or a knee, think of warm water as a way to apply heat to all of your body at one time.

Do apply caution when using warm water so as not to overheat. There are two main uses of warm water with pain: exercising in and soaking in warm to hot water. When doing moderate exercise, the Arthritis Foundation recommends 83 鈥� 88 degree water. However, after years of running water classes for those with joint pain, we know that most people prefer a water temperature even warmer鈥攊n the low to mid-90s. When using water for soaking, the Arthritis Foundation recommends a higher temperature of 98-104 degrees with a strict time limit of 10-15 minutes. Most importantly, check with your doctor for his or her recommendations, and be sure to listen to your body.

When beginning a water exercise routine, consider participating in a water exercise class or seeking out individual instruction. Although solo exercise can work just fine, proper form and technique when working out in the water is just as important as it is on land. In addition, the motivation and camaraderie of working out with others will keep you coming back for more!

Would you like to try warm water exercise? acac Fitness & Wellness Centers offer comprehensive indoor aquatics facilities and programming. At our primary clubs, there are daily Water Exercise classes and our  offers a special aquatic training track. To view warm water group classes at an acac club near you, visit the group class schedule and filter by class type (aquatics):

Charlottesville | Midlothian | Short Pump | Timonium | West Chester | Eagleview | Germantown | Hunt Valley

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