• a collegiate-sized basketball court
• weight room
• lockers
• saunas for both men and women
• laundry and supply rooms
• administrative space

It is free and open to all eligible Fort Detrick users, including retirees and family members.

Group Exercise Schedule

Class Details:
24 classes for $40.00 or $2.00 per class
3 participants required to conduct a class! Download PDF

NCI Fitness Challenge

NCI Fitness Challenge Website

The 2009 Challenge Begins! NCI-Frederick and Fort Detrick have joined together in the pursuit of wellness. The challenge is to lose 1 TON of weight; walk, run, or bike AROUND THE WORLD; and perform 1 YEAR (in hours) of other fitness activities in 2009!

located in building 1507, the Cardiovascular Room has an array of aerobic equipment to include 7 Stairmasters, 2 Startrac Steppers, 7 Treadmills, 2 Stepmills. In addition to the aerobic equipment, there are 23 individual Nautilus machines, 2 Elliptical Trainers, 4 Recumbent Bikes, 4 Upright Bikes, 2 Gravitrons. Coming soon, 2 Spin Cycles.

Nautilus Courses are offered for those not familiar with the various machines. To receive the training you must sign up with Fitness Center Staff. Nautilus training classes are given weekdays between 1300-1500. Call 301-619-2498 for an appointment (Saturdays by appointment only.)

Rules:

• Children 12 years old and under may not use mechanical cardiovascular equipment, or strength or sauna areas at any time.
• As a family member, children and youth (15 years old and under) must be actively participating in the same activity and under the direct supervision of a parent or guardian.
• As a participant in a special program, organized and conducted by Child and Youth Services, school, or other authorized youth organizations.
• Children of kindergarten age and older will use gender appropriate showers, locker rooms, and bathrooms.

The racquetball court offers players three (3) courts for play, seven days a week, at no charge. Racquets, balls, and eye protection equipment are available upon request.

EYE PROTECTION IS REQUIRED!

A game of Challenge Court is offered daily on court #3, all other courts may be reserved from 0600 to 2000, Monday through Friday and 0700 - 1400 weekends. For reservations, call 301-619-2498. Court reservations may be made 24 hours in advance.

* Friday calls can reserve courts for weekend play through Monday.

Six surfaced tennis courts are available to military and civilian personnel. Military members have priority if the courts are filled. The courts are lighted, allowing for night play.

The Tennis Courts are located next to the Swimming Pool. Tennis shoes are required.

Call 619-2498 for more information.

Free Personal Training is Available at the CPT Jennifer J. Shafer Odom Fitness Center, Bldg. 1507 Download PDF

Appointments are available for the following services:

Equipment Orientation: Learn how to use the equipment in the fitness center including cardio machines, nautilus equipment, and free weights. Discover the proper way to use them and how to get the best results.

Fitness Routines: You will receive an equipment orientation plus learn how to put all the equipment into a safe and effective routine based on your fitness/wellness needs and goals.

Sport Specific or Activity Specific Functional Training: Learn how to train more efficiently for a specific sport or activity.

Flexibility Training: Learn how to stretch properly to regain flexibility or to incorporate flexibility training into your fitness/wellness routine.

Body Composition: Find out your body's fat percentage by one of two methods. Skin fold can be used by measuring body fat thickness of three specific sites on the body. Also, bioelectrical impedance analysis (BIA) can be used; this non-invasive procedure requires using a handheld device which will send a small electrical current through the body.

Nutritional Analysis: Recommendations are given to improve your diet based on the analysis of a three day food log and your fitness/wellness goals.

Fitness Assessment: Find out your total body fitness level. Receive recommendations after measuring blood pressure, heart rate, body weight, body fat, aerobic endurance, muscular strength and endurance, flexibility, and much more using our new MicroFit Health and Fitness System.

For more information and to make an appointment, please call 301-619-2947.

Indoor Pool (301-619-2498)
Hours: Download PDF

Outdoor Pool(301-619-2368)

Membership Fees Download PDF

Swimming Lessons Download PDF

Indoor Swimming Pool open year round, Outdoor Swimming Pool open Memorial Day through Labor Day. Membership authorizes access to both facilities.

For more information on swimming pool fees, daily passes, and swimming lessons, please contact the Fitness Center, Bldg. 1507, 301-619-2498.

Download PDF

First things first: check with your doctor to be sure that running is the right activity for you. Individuals who should probably bypass running in favor of walking include those with orthopedic or heart problems, or those who are more than 20 percent overweight.

Nothing can derail a running program faster than sore feet. Though they often carry a hefty price tag, good-fitting running shoes can help prevent shin splints, blisters, and sore muscles. Aside from comfortable clothing, little else is required. Asphalt or dirt surfaces are preferable to concrete; be sure that where you run is safe and well lit.

As a child, you probably didn't think about how you ran. You just did it. Your muscles took over while your brain concentrated on more important things, like hopscotch or baseball cards. But as you've grown older, your muscles may have forgotten how to run effortlessly. To help jog both you and your muscles' memories, here are a few tips:

• Keep your head level, avoid bouncing, and lean forward slightly from the ankles, not the waist.
• Keep your shoulders down and relaxed.
• Strike the ground first with your heel, then roll to the ball of the foot, pushing off from the toes.

The best way to halt a running program in its tracks is to do too much too soon. A minimum of 20 to 30 minutes, three days per week (with days off in between) at an intensity of 50 percent to 85 percent of maximum heart rate is the standard recommendation, but may be manipulated to suit individual speed or endurance goals.

Here are a few more things to keep in mind:

• Take time to warm up before, and cool down after, a run.
• Never increase mileage more than 10 percent per week.
• If anything hurts, take time off until it feels better.
• Follow a strength-training program on alternate days to help reduce upper-body fatigue.

Like any activity, running isn't for everybody. If you don't enjoy it, don't do it. But if you do, take your time, progress slowly, and allow your muscles to adapt to the rigors of running.

STARTING LOCATION
CPT Jennifer J. Shafer Odom Fitness Center, Building 1507
301-619-2498

Red Running Trail
3 Miles

Green Running Trail
4 Miles

Blue Running Trail
4 Miles

Black Running Trail
6 Miles