APL Exercise Club

Full membership is January 1^st to December 31^st however all memberships expire December 31^st no matter when they begin during the year. See rate schedule below for prorated costs throughout the year.

Membership Rate Schedule

• $35: January 1^st - December 31^st
• $30: June 1^st - December 31^st
• $25: August 1^st - December 31^st
• $20: October 1^st - December 31^st
• $10: December 1^st - December 31^st

Making a Payment with PayPal

ALL steps below MUST be completed to receive the “Welcome” email and access to the facilities

1. Using a valid email, register and login to the Exercise Club site.
2. Click on your email address (user name/ID) in the upper right corner.
3. Select “Manage Payments”.
4. Click “Pay Now”.
5. Pay with either your PayPal account or a credit card.
6. Receive an email from PayPal with a payment reference number.
7. Submit your Payment Amount and PayPal Transaction ID number to the Exercise Club for payment verification. Simply login or return to “Manage Payments” from the user menu, then click the button “Submit Info Here” enter payment amount and PayPal Transaction ID then hit “Submit PayPal Payment Info”. Depending on the type of receipt sent from PayPal, the Transaction ID can be found either at the top of the email or as a multi-character number at the very bottom following PayPal PPC000885.
8. Receive a Welcome Email from the Exercise Club with access details.

All “Non APL Staff” Members

This includes: Non-APL Staff Leased Summer Interns, Café, Credit Union, on—site Contractors/Leased Workers, Military personnel, etc.

APL retirees and not allowed to join the gym.

If you are a Non APL Staff employee / member during the creation of your membership profile you are required to read the “Terms and Conditions” then check/acknowledge the I agree with the Terms and Conditions of the Exercise Club box before completing your membership profile.

The Gym is open 365 days a year and will be CLOSED 2:30 a.m. to 5:00 a.m. Monday-Friday for cleaning.

During this closed period, the gym and locker rooms are CLOSED and there will be absolutely no exceptions; do not attempt to use the facilities. Anyone attempting to use the facility during this period will be reported to Security and asked to leave immediately and will be in violation of club rules putting their membership at risk of termination.

An orientation/tour of the gym will be offered typically twice a month and is open to all APL Exercise Club Members (members only) by the club trainer. Basic principles of working out will be discussed, as well as, proper use of the equipment available in the gym. Orientations will begin at 5:15 and meet inside the APL gym. Occassionally an orientaion will be schedule at 12 pm. An email will be sent to the club distribution list and signs posted in the gym announcing any scheduled orientations.

The gym locations are building 17-N174, building 200-W277, and MP6-N108.

When entering building 17 thru the main entrance, the cafeteria will be to the left and APLring will be straight ahead to the right. Take the stairs down to the next level and the gym will be down the hall on the left.

There are separate locker rooms for both men and women located in the hall just outside of the gym. Please note that the lockers in the locker room are for use ONLY while using the facility and storing of items will NOT be permitted. You can lock the locker while in use. They are there for the entire lab to use while using the surrounding facilities, running/walking, biking or using the showers. These rules are the Lab/Recreation Office rules and while not created by the Exercise/Fitness Clubs we support them 100%. We have approximately 800 members now and if we were to allow storage in the locker rooms they would fill up in less then a week. It is not just the storage issues it is the sanitary and neatness issues associated with mass storage that the lab does not want in their new facility. Everyone that joins the Gym are informed of these rules and they are reminded of them frequently so there is no excuse or recourse for violators if in fact their belongings are removed from the lockers. This will be at the discretion of the Lab/ Recreation Office and not the Gym officers.

Yes.

In building 17, separate locker rooms with showers are available for both men and women. They are located in the hall next to the gym entrance.

In building 200, there is one shower within each of the restrooms, behind the central staircase, on the second and third floors.

In building MP6, there are two individual, unisex showers right off the gym.

For liability and safety reasons, dependent(s) cannot be present in the Exercise, Aerobics, or shower/locker room areas at any time.

The exercise facility is maintained by the exercise club members. Please do your part to keep the facility safe, neat, clean and orderly.

• Return all steel plates and dumbbells to racks upon completion of exercises.
• Return all benches to the appropriate stations upon completion of exercises.
• Clear all weight bars of weights upon completion of exercises.
• Do not add foreign attachments to any machines or apparatuses.
• Use the help of a "spotter" when using free weights.
• Report defective equipment immediately. Do not attempt to repair equipment.
• Gym shoes or soft soled shoes must be worn at all times, no sandals or open-toed shoes will be permitted.
• No eating in facility.
• Drinks are acceptable. No glass containers.
• Turn off music and close all doors securely before leaving facility.
• Please be considerate of other members using the facility. Ask before altering the radio station, CD player etc. Especially if others were there before you.
• Door Lock: The gym door is to be locked at all times, this is the only means we have to keep non-members out and also to protect our equipment from walking off.

The gym is for paid members only, DO NOT give combination to anyone!

Weights and Equipment Use:

Notice there is a stand for all the free weight bars...PLEASE remove plates from bars and put the bars in the stand and ALL plates back to their proper storage location when finished. Be sure to strip all equipment of weights when finished and return plates to their proper storage locations.

• DO NOT move racks or machines from their current positions.
• DO NOT write on or mark up weights or any other equipment with your comments. If there is something wrong with a certain piece of equipment contact a club officer do not take it upon yourself to write on the equipment...that is basically graffiti and it looks bad.
• DO NOT throw dumbbells or weights to the floor, this is not part of any kind of workout whatsoever and all it does is damage the weights and posses potential danger to others around you.
• DO NOT slam weights down in the rack or on the bench press. Once again this is not part of lifting weights it is no more than foolishness of the individuals doing so. If you can not put weight down in a controlled manner then it is too heavy for you, if you like to lift heavy then be sure to have a spotter to help you return the weight to the rack in a controlled manner.

Free Weights vs. Machines

Choose the right tool for the right job for greater gains in the weight room.

Harley Pasternak, Expert Trainer:

Q: For years I've used a combination of free weights and machines. But I was talking with a trainer at my gym, and he suggested I get away from machines and stick with free weights, suggesting machines actually make you weaker and hurt your muscles. I've enjoyed great gains and like the variety of machines and free weights. Are free weights really better than machines?

A: Yes and no! That is analogous to asking a mother which of her children she likes more. Of course, she can't choose. We can, however, review the positives and negatives of free weights and machines. In fact, I'll go a step or two more and share the pros, cons, and ideal use of free weights and the different types of machines.

• Free Weights
• Selectorized
• Plate-Loaded
• Electronic & Pneumatic

Think of free-weights, machines, and cables as tools in a toolbox. Each has a different purpose, and each is useful in different situations. So keep with what you're doing and enjoy the variety!

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