UOWCHK Fitness Room

• Age 18 or above, and;
• Full-time / part-time students or full-time / fractional staff, and;
• Fitness Room Entry Permit Card holder*

*To ensure the safety of the fitness room users, they should apply for a Fitness Room Entry Permit by:

1. Completing the training session “A Guide to Fitness Equipment” organized by the College from time to time, OR;
2. Submitting an equivalent proof showing that he/she is a valid user of Leisure and Cultural Services Department (LCSD) fitness rooms or has equivalent qualifications recognized by the Physical Fitness Association of Hong Kong (https://www.lcsd.gov.hk/tc/fitness/list.html).

All users are required to follow the fitness room Rules and Regulations at all times while in the fitness room. Users who fail to comply with the Rules and Regulations will be asked to leave the fitness room or will lose their eligibility for using it. The College reserves the right to amend the Rules and Regulations without prior notice. In case of dispute, the decision of the College shall be final.

1. Application for the training session “A Guide to Fitness Equipment”
   

   The College will offer training sessions regularly throughout the academic year.  Please take note of the latest broadcast announcement.

2. Application for “Fitness Room Entry Permit” Card
   Suppose you have other proofs or equivalent qualifications for the fitness training session. In that case, you should complete and submit the following forms to the General Office and settle the fee during office hours for the Fitness Room Entry Permit application:

• • Application Form (Staff) / Application Form (Student)
  • Declaration for Access to the Fitness Room
  • Supporting documents* (i.e., proof of LCSD fitness room valid user/equivalent qualifications recognized by the Physical Fitness Association of Hong Kong)
  • Administrative Fee: HK$80 (Alipay / Wechat Pay / Credit Cards)

1. Access to the Fitness Room

   • Valid users can access the Fitness Room by walk-in, prior bookings are not required.
   • Each user can occupy no more than 2 sessions per day (1 hour / session). Registrations may be cancelled without prior notice if the number of registrations exceed the quota, subject to availability.
   • The maximum capacity of the fitness room is 15 users / session.
   • Fitness Room is closed on Sundays and public holidays.

2. Walk-in Procedures:

   1. Register the session by scanning the QR code at the entrance of the Fitness Room (3/F).
   2. Complete the online registration form. Users are required to enter Student ID / Staff ID number, Fitness Room Entry Permit Card number and select preferred session(s).
   3. Show the Student ID / Staff ID card and Fitness Room Entry Permit Card to the security guard for checking. Record the check-in time at the help desk of the Fitness Room (3/F).
   4. After use, record the check-out time.

The gym room is set up with professional grade equipment. A summary of the equipment functions for bodily health maintenance is provided below:

1. Treadmill
   The treadmill provides a running belt designed for indoor cardio exercise. It offers a range of speed and inclination settings to provide for the needs of individuals at different levels of cardio fitness level.
2. Suspension elliptical machine
   The Suspension Elliptical machine is designed for cardiovascular or aerobic workouts. It can be used to increase their heart rate, burn calories, and lose body fat. The College’s elliptical machine is equipped with a compact wheel to reduce friction to protect the user’s joints while exercising.
3. Recumbent bike
   A recumbent bicycle places the rider in a laid-back reclining position. It offers the benefit of distributing the rider's weight evenly and comfortably over a larger area, supported by the back and buttocks.
4. Upright bike
   The upright bike provides a great cardio workout while also strengthening the leg and core muscles. The bike can be used both standing or sitting but caution needs to be taken that the upright position can put pressure on the hands and wrists in prolonged use.
5. Indoor bike
   Indoor cycling on a stationary bike is a high-intensity exercise. As the cycling combines cardio and endurance, the indoor bike provides users with cardiovascular gains and muscle toning at the same time.
6. Body stretcher
   The body stretcher facilitates lengthening and elongation of the user’s muscles to bring the benefits of muscle flexibility and elasticity, blood circulation improvement and reduction of muscle soreness and speed up muscle recovery.
7. Rowing machine
   The rowing machine, also known as ergometers, provides a full-body workout to strengthen and tone the muscles. It brings benefits to the heart and lungs while enhancing muscle endurance.
8. Converging chest press
   This machine allows lifting of heavy weight with a controlled motion while also building up muscles in the upper part of the chest.
9. Converging shoulder press
   This machine makes building and toning deltoids efficient and comfortable. An independent converging movement provides a natural path of motion, while counterbalanced pressing arms optimize starting resistance.
10. Leg extension machine
    This is a weight training equipment that targets the quadriceps muscles on the front of the thigh. It consists of a padded bench and a lever with padded rollers, allowing the user to sit and extend their legs against resistance.
11. Rear delt
    The rear delt machine specifically targets muscle groups in the upper back and effectively targets not only the rear deltoid, but also the traps, lats, and rhomboids as well.
12. Functional trainer
    The functional trainer is a highly versatile cable pulley system which provides the freedom to perform full body exercises, all with one machine. It provides 12 cable positions which can be used for back, shoulders, chest, and legs.
13. Seated leg curl
    The Leg Extension Machine is a weight training equipment that targets the quadriceps muscles on the front of the thigh. It provides a padded bench and a lever with padded rollers to allow the user to sit and extend the legs against resistance.
14. Leg press machine
    The leg press machine allows seated leg exercises with variable weights. It works all of the leg muscles: the quads, hamstrings, glutes and even calves.
15. MG VKR with chin
    This machine lets users take on a wide range of exercises for strengthening shoulders, arms, back and core muscles. It helps to build muscles in the arms, shoulders and back. The vertical knees increases the definition of lower abdominal muscles.
16. Back extension bench
    This machine is primarily designed for strengthening the lower back by training the muscles above the waist.

Matrix VS-VFT-S30 Functional Trainer

Click here to learn how to perform various exercises using the Versa Functional Trainer.

Converging Chest Press Machine

Chest Press Setup & Movements

Seated Leg Curl Machine

Leg Curl Setup & Movements

Leg Extension Machine

Leg Extension Setup & Movements

Leg Press Machine

Leg Press Setup & Movements

Rear Delt Fly Machine

Pec Fly/Rear Delt Setup & Movements

Converging Shoulder Press

Shoulder Press Setup & Movements

Indoor Bike

Indoor Cycle GR7 User Manual

Treadmill

Treadmill User Manual