Sports, Fitness, & Aquatics
Programs in the Sports, Fitness & Aquatics Department meet the needs of individuals of all ages and levels of ability.
The Sports, Fitness & Aquatics Department is partially underwritten by the following funds:
- SFA Fund
- Stephen Reich Endowment Fund
- Goulde-Kamen Endowment Fund
The JCCNV Sports and Fitness Department receives top rating for a quality health club from the Washington Consumers' Checkbook Magazine! (Click the image to learn more).
Percent of customers rating firm superior for:
- Overall value for your money 85%
- Quality/maintenance of facilities and equipment 90%
- Cleanliness 90%
- Adequacy of facilities/equipment for demand 65%
- Quality of instruction 100% (no other club received 100% in this category)
- Availability of organized group activities 93%
- Friendliness 95%
- Providing what the sales staff promised 94%
Losing Weight and Counting Calories
Paula Cole, SFA Director
From Livestrong – The Limitless Potential of You
The number of calories you should consume in order to lose weight depends primarily on two factors. These factors are your desired weight-loss rate and the number of calories needed to maintain your current weight. Standard mathematical equations can estimate the number of calories that your daily diet should provide.
We know exercise and diet are key factors in loosing and maintaining weight and the number of calories you should consume in order to lose weight depends primarily on two factors; your desired weight-loss rate and the number of calories needed to maintain your current weight. Here are some standard mathematical equations to help you estimate the number of calories that your daily diet should provide.
Calorie Deficit
To lose weight, you must consume fewer calories than you expend. A pound of body fat is equal to about 3,500 calories, so two pounds is about 7,000 calories. Your calorie deficit should therefore not exceed 1,000 calories per day.
Calorie Requirements
Your basal metabolic rate is your calorie expenditure rate without any activity at all. Your activity factor is a number that represents your level of activity.
Basal Metabolic Rate
Men can estimate their basal metabolic rate with the equation (13.75 x weight) + (5.003 x height) - (6.775 x age) + 66.5. Women use the equation (9.563 x weight) + (1.850 x height) - (4.676 x age) + 655.1. These equations require your weight in kilograms, your height in centimeters and your age in years. Both equations yield your basal metabolic rate in units of calories per day.
Activity Factor
Your activity factor is a measure of your activity level and will allow you to calculate your calorie expenditure rate. This calculation is given by the equation CR = BMR x AF where CR is your calorie expenditure rate, BMR is your basal metabolic rate and AF is your activity factor.
Your calorie expenditure rate is the number of calories you need to consume each day to maintain your current weight. You will lose weight if you consume fewer calories than your calorie expenditure rate.
Your activity factor is 1.2 if you’re sedentary, 1.375 if you exercise lightly up to three times per week and 1.55 if you’re moderately active. Your activity factor is 1.725 if you exercise heavily at least six times per week and 1.9 if your job is physically demanding.
Adjustments
Your calorie requirements will decrease as you lose weight. You must therefore recalculate your calorie requirements regularly and adjust your caloric intake accordingly to continue losing weight. You will need to adjust your caloric intake to match your calorie requirements once you achieve your desired weight
Cut 100 Calories a Day – Lose 10 Pounds a Year – Cut 250 and you’re down 26 pounds.
Look how easy it can be:
Cut 100 Calories at Breakfast
Use skim milk in place of flavored Coffee-mate in your two morning mugs.
Eat a bowl of high-fiber cereal and you’ll consume fewer calories all day.
Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy’s.
Top your burger with only onions, lettuce, and tomato.
Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You’ll get away with using half the usual serving size. Try this trick at dinner too.
Cut 100 Calories at Dinner
Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
Instead of two slices of medium pan pizza, choose thin-crust.
When munching on chicken wings, don’t toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
Ordering a cone? Make it the sugar, not the waffle kind.
Munch on Pirate’s Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You’ll save about 100 calories for every tablespoon you swap.
Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.