Short Pump Alert

acac Short Pump remains closed until further notice, however we are excited to announce that select outdoor amenities – including group exercise classes and the rooftop cafe –  are available for members, with proper social distancing protocol. Click here for more information.

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acac is hopeful to open our Virginia clubs for operation on or around June 10. We will be billing members for partial dues in June, prorated to the number of days we expect the club to be open. Please click here for more information.

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Stay connected to acac from the comfort of your home with our lineup of live streaming classes from your favorite group exercise instructors and trainers! Learn more and sign up here.

What to Know Before Taking Your First Cycle Class

Did you know that acac Short Pump has a brand-new state of the art cycle studio? And we even offer three unique options of rides – studio, rhythm, and power. Studio is a standard ride whereas our rhythm ride is more of an upbeat party on a bike. Then you have our power ride where you focus mainly on your results by tracking your performance.  

Here are a few helpful, easy tips from Leigh, our Group Exercise Director & Power RIDE Instructor: 

“First off, make sure you’re hydrating before the class as well as during your workout.” 

In general, you should always be hydrating, but especially before a workout. Keep a water bottle near you and drink it throughout the day.

“If you are new to the cycling class, arrive 15 minutes early to familiarize yourself with the bike – if you’re a regular, arrive 5 to 10 minutes prior.”

Every acac cycle studio is unique in their own way! Getting here early makes it easy to get settled before your workout begins. Here at Short Pump, our EDGE Studio is located on the third floor by the racquet sport area. We have 31 Stages SC3 cycle bikes with a concert-quality sound system, performance tracking technology, and complementary cycle cleats.  

“You want to make sure that you’re wearing comfortable, breathable clothes – wear the correct shoes! Don’t worry if you don’t have your own, we have them for you!”

This workout is pretty intense, you’re definitely going to sweat so make sure you’re wearing clothes you can breathe in! Cycling shoes are important for the safety of your feet. These shoes make it easier for your feet to transfer energy to the pedal. They also reduce foot cramping and fatigue.

“During the class, make sure to work at your own pace. If you need a break, be sure to take it!”

Every person works at their own pace, make sure your pushing yourself enough but not too much. For a beginner, these classes won’t be as easy as it would be for someone who has been consistently taking the class. Take a break if you need to, again, don’t push yourself too hard! For the more experienced riders, push yourself a little more each time you come back to the class! The benefit of such a hard workout means that you’ll be able to improve your cardiovascular endurance in other areas of the gym, as well, such as swimming or running! 

“Always stretch after class.”

Stretching is very important before and after every workout.  It allows your body to become more flexible and prevents injury. Make sure you are stretching, not only for this class, but for all workouts in general.

“And have fun!”

Here at acac we offer many different classes to fit the unique interests and needs of our members. Pick the classes that work for you. To get the most out of your workout, keep some of these tips in mind and remember to have fun with it!

Learn more about what classes are happening this week at acac Short Pump by clicking here