Adam’s back with some more good moves to get you in shape! This time, Adam’s using the Smith machine once more…to show you how to do a reverse pull up.

Here’s the link…happy lifting!
Adam Steel Episode Five- Reverse Pull Up

For another helpful guide on the upright row, click here.

Here’s the latest episode of “Buns of Steel with Adam Steel.”  Here, Adam’s back in the AFC Gym introduces the Smith Machine, and the proper technique for a Smith Squat!

For additional information about the Smith Squat, click here.

Just wanted to say a big “I’m Sorry” to all of the VC Fit readers for our almost two-week hiatus…getting things up and running have been difficult, but we’re back on schedule!

And now on to my main point for today: a behind-the-scenes tour of Vassar’s Athletic and Fitness Center

I think it’s safe to assume that almost everyone is familiar with the Athletics and Fitness Center (AFC) weight room which is outfitted with plenty of cardio equipment, fitness machines, and free weights. But, I’m also willing to bet that more than three quarters of this campus is unaware that there is a Multi-Purpose Room located on the second floor of the Walker Field House outfitted with lots of boxing equipment such as heavy bags, speed bag, pull up bars, and more. Well if that came as a surprise to you then I’m sure by the end of this post you’ll be fully aware of all the resources that are at available to us in AFC and Walker.

Upon entering the AFC, one of the first fitness features you’ll encounter is the gymnasium which is open to anyone who’d like to play a pick up game of basketball, or for sprinting and agility drills (UCLAs/suicides, anyone?). There are also numerous tournaments and intramurals that you can play in throughout the year. The only real rule in the gym is that you have to wear white soled shoes, to make sure you don’t scuff up the floor in order to keep our gymnasium looking sharp.

AFC Indoor Track

During the winter months when it’s too cold to run outside, there is 1/12 mile, 4-lane indoor track located above the AFC gymnasium. It’s a sprung rubber surface, making it relatively easy on your joints. There are some stretching mats and free weights located around the edges of the track where you can stretch or do some core work, as well. The entrance to the track is on the second floor of the AFC (stairs are near the vending machines). It’s available from the opening of AFC until closing as long as there isn’t a varsity sporting event going on, like a basketball game or volleyball tournament.

AFC Multi-Purpose Room

Also located on the second floor of the AFC is the Multi-Purpose Room, home to many of the In-the-Pink classes. It is normally booked from 3pm until closing with fitness classes; however, there are some free hours in the morning. It has yoga mats, stability balls, free weights, and other accessories for doing core workouts. So if you need more room to stretch or work out your core, and don’t like the small space in the AFC weight room, then this is a great place to do it.

For those of you who have never crossed the long, glass corridor from the AFC to the Walker Field House, then you’re missing out on more than half the gym! Walker is home to men’s and women’s locker rooms, a six-lane pool, five tennis courts, as well as another Multi-Purpose Room.

The locker rooms are open to everyone. You choose any open locker for the day and store your things there while you work out. You can bring your own padlock as well if you’d like to keep your things safe, but you are not allowed to leave your things there overnight since there are not enough lockers for everyone to have. The locker rooms are complete with bathrooms and shower facilities.

Walker Pool

The pool is available for anyone who’d like to swim or do any sort of aquatic fitness exercise, as long as there is at least one lifeguard on duty. Right now the hours are varied because they have fewer lifeguards than in years past, so for anyone who has worked as a lifeguard before and is interested in getting a campus job for the semester, working at the pool is a great opportunity (I love using the pool, so please, help me out).

Then there are five tennis courts whose most obvious use are for playing tennis; however, there are many different ways you can utilize the space. You can set up a badminton court, volleyball nets, play ultimate Frisbee, basketball and fence in many of the bays. Once the weather gets cold, many varsity teams will move into the tennis bays for practice so the best time to use this area is now.

Walker MPR

In addition to the boxing equipment, the Walker Multi-Purpose Room has four ping pong tables that will be available for use during various times throughout the year. You can also reserve time to play on the tables by contacting either Roman Czula, Life Fitness Director or Bruce Gillman, Assistant Director of Athletics. Their contact information can be found here.

Also, be aware that the Multi-Purpose Room is normally locked so if you’d like to use the space, just contact Roman.

DISCLAIMER: Varsity sports teams, fitness classes, physical education courses, and other planned events have precedence over many of the following fitness spaces so make sure you check the schedule for AFC and Walker located here.

In addition there is a a full schedule of the availability of all the fitness facilities located here.
The schedule breaks down each day of every month so you can see what events will be going on throughout the course of the day.

If you have any more questions or if you want to reserve some time in the tennis bays or other fitness areas, please refer to Vassar’s athletic website on policies for reservations located here.

If you have any questions or would like to hear more about some of these fitness facilities, please let us know! You should also expect to learn more about the other resources here on campus for fitness in upcoming posts!