Fitness CenterThe Ben and Martha Bidewell Fitness Center is located in the Bess Student Activity Center and offers more than 2,250 square feet of exercise space. There are 10 cardiovascular and 14 resistance machines as well as free weight stations.
To use the Fitness Center, you must be a current Three Rivers student, faculty or staff member and you must sign in at the front desk when entering the Fitness Center.
Spring/Fall Semester Hours
Monday - Thursday: 9:00 a.m. - 5:00 p.m.
Friday: 9:00 a.m. - 4:00 p.m.
Saturday & Sunday: Closed
Monday-Thursday: 10:00 a.m. - 4:00 p.m.
Fitness Center Introduction
The purpose of the Fitness Center Introduction is to make the participant familiar and comfortable with basic operations of equipment in the center. Simply come in and ask the attendant at the desk for an introduction; you may have all areas included or just the areas that you think will benefit you. Introductions can include a basic health review, goal setting, and walk through of the facility. Walk-through covers the proper usage of cardiovascular and resistance training equipment, along with introduction into other fitness training concepts.
A few tips to help you get a good workout in while minimizing any awkwardness and intimidation:
- The Waiting Game - If someone is working with a machine that you are waiting for, simply ask "Can I work in with you?" or "how many sets do you have left?" Gym members often "work in" with each other by taking turns doing sets.
- Danger! Please put any weights away where you found them, as tripping and other safety hazards are already commonplace in the weight room.
- Keep the heart rate up! Please do not sit too long on any one machine, as you should be moving from one to the next. Please be aware of anyone who may be waiting for the same piece of equipment.
- Keep it clean! Please wipe down the equipment after using it with the paper towel and spray bottle provided.
- Enjoy the silence! While music and an occasional grunt or grown from a weight lifter is commonplace in a fitness center, cell phones are increasingly becoming an issue. Not only do they disrupt some of the electronics on the cardio machines, but they can annoy other patrons. Please keep your ringers down or off and take calls outside of the fitness center.
As you may have heard, it is recommended to workout at least three times per week. Here is a great beginning workout to help you get started.
- Warm Up: Hop on a bike or treadmill and pedal or walk for 10 minutes to clear your mind, get some blood flowing in your joints, raise your body temperature, and prepare you for more activity.
- Strength Training: Locate each of the machines you plan to use first, so you can continue moving from one exercise to the next. To keep your heart rate elevated during the workout, never perform the same exercise two times in a row. Instead, perform 1 set of 15 reps, then move to another machine, and continue moving around from one piece to another until you've performed 2 lower and 3 upper body exercises, 2-3 sets of 15 reps. This should take you 20-30 min.
- Cardio: Hop back on a treadmill, elliptical, or bike again for a longer bout, enough to maintain an elevated heart rate for more than 20-30 minutes. Experiment with the levels of intensity. For example, if you are walking on a treadmill, maintain a 2.6-4.0 mph walk, and bump the incline up to 2% to feel the hill. Maintain this incline walk for a minute or two, then bring it back to 0%.
- Cool Down/Stretch: Finish with a few light stretches for your legs, and some shoulder rolls forward and backward to relieve the stress from your neck, shoulders, and postural muscles. Head home and have a piece of fruit with a serving of protein to help replenish energy and nourish all of the muscles you just finished challenging.
These tips and recommendations are all given to help orient members to using the fitness center. They are general recommendations to safely get you started in the right direction. If you have more individual questions concerning your health and fitness goals, or would like to design a program that fits your goals, schedule, and needs, please call the Welcome Center at 573-840-9605 and ask for contact information for a Fitness Center advisor.