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Rowan College Fitness & Wellness Center

Fitness Center Fall 2019 Hours of Operation:
Monday: 11:00 am - 1:00 pm; 2:00 pm - 5:00 pm
Tuesday: 11:00 am - 1:00 pm; 2:00 pm - 5:00 pm
Wednesday: 11:00 am - 1:00 pm; 2:00 pm - 5:00 pm
Thursday: 11:00 am - 1:00 pm; 2:00 pm - 5:00 pm
Friday: 11:30 am - 1:00 pm; 2:00 pm - 5:00 pm
Saturday: CLOSED
Sunday: CLOSED


Main Gymnasium Open Gym Fall 2019 Hours of Operation:
Monday: 12:15 pm - 1:15 pm (Volleyball)
Tuesday: 11:00 am - 1:00 pm (Basketball)
Wednesday: 12:15 pm - 1:15 pm (Volleyball)
Thursday: 11:00 am - 1:00 pm (Basketball)
Friday: 11:30 am - 12:00 pm (Unified 12:00 pm - 1:30 pm)
Saturday: CLOSED
Sunday: CLOSED


Rowan College of South Jersey - Gloucester Campus Fitness and Wellness Center is open to all current students, faculty and staff members. No membership is required and the facility is offered free of charge when you show your valid RCSJ ID. Beginner workouts, weight loss, group fitness, strength & conditioning and Olympic lifting programs, along with health and fitness assessments, technique analysis for all levels and new, extended hours mean that the Health and Fitness Center offers something for everybody.

Located within the Health and Physical Education complex, RCSJ - Gloucester's 5,600 square foot Fitness and Wellness Center, comprised of two main areas plus an auxiliary gym, offers the following equipment:

  • 20+ cardio machines (bikes, rowers, steppers, treadmills plus more)
  • 20+ cable weight machines and body weight apparatuses covering every muscle group
  • Bosu balls, exercise (Swiss) balls, foam rollers and various elastic bands
  • Plyometric boxes, step boxes, battle ropes, climbing ropes and TRX
  • Bench/Squat racks
  • Olympic platforms with Olympic bumper plates
  • Dumbbells 1lb. – 100 lbs.
  • Kettle Bells 10 lbs. – 70 lbs.
  • Medicine balls 4 lbs. – 30 lbs.

Handicap-accessible locker room facilities, complete with lockers and showers, are available for use. You will need to provide your own towel and are encouraged to bring a lock.

Fitness and Wellness Center Administrator Joseph Kalnas, CSCS, is ready to help YOU get moving and feeling good.
​A Roadrunner student-athlete alumnus '06 and RCSJ - Gloucesters own nationally recognized Track & Field coach, Coach Kalnas earned a B.A. in Physical Education with a concentration in Exercise Science from the University of North Carolina Wilmington. As a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, he is excited to use his knowledge and experience to assist not only the College's athletes and students, but also RCSJ employees. ​​​

To schedule your free health and/or fitness assessment, or for more info, contact Coach Kalnas, CSCS at or (856) 468-5000 ext. 6422 and start reaping the rewards that come from investing in your health!

Fitness and Health Advice Zone:

Check out our social media pages daily for fitness and health info plus Fitness Center informaiton


Is your plate too full or too empty?

Calorie counting or adding up the amount of food you eat each day has evolved through the years, advancing with technology you no longer have to write down each food, rather by utilizing apps this process is now simpler than ever. Some apps allow you to take a picture of the nutrition label and it will do the math for you after first selecting the portions/size for each food. An application used by some of our own Health and Physical Education teachers is My Fitness Pal. This free app can be accessed both via mobile phone and/or computer. My Fitness Pal like many other apps though being free also has a paid option offering more access to its subscribers.

Whether taking advantage of an app or not the fact remains that in order to truly achieve the weight you hope to reach you first need to know how many calories your body is burning at rest; this is known as the Resting Energy Expenditure (REE). Discovering this number will allow for a baseline figure in the first step of learning if you are in fact eating the correct amount, too little or too much. These equations differ for men and women but are as follows:

Equation for Men:

  • 10 (weight in lbs. / 2.2) + 6.25 (Height in inches x 2.54) - 5 (age) + 5

Equation for Women:

  • 10 (weight in lbs. / 2.2) + 6.25 (Height in inches x 2.54) – 5 (age) - 161

As an example a 37 year old man weighing 190 lbs. would look as such:

  • 10 (190 lbs. / 2.2) + 6.25 (71 inches x 2.54) - 5 (age) + 5
  • 10 (86.36) + 6.25 (180.34) - 5 (37) + 5
  • 10 + 863.60 + 1,127 + 185
  • REE = 2,185 calories

Now in order to account for the calories you burn from your daily activity you will use the following list to choose which multiplier best resembles your amount of activity.

  • Sedentary (little to no exercise, desk job) = RMR x 1.2
  • Light Activity (light exercise/sports 1 – 3 days per week) = RMR x 1.375
  • Moderately Active) Moderate exercise/sports 3 - 5 days per week) = RMR x 1.5
  • Very Active (hard exercise/sports 6 - 7 days per week) = RMR x 1.75
  • Extremely Active (hard daily exercise/sports and physical job) = RMR x 1.9
  • REE ___________ x Activity Multiplier ____________ = _____________


Having this number at hand you can monitor your bodyweight along with your body fat percentage to help ensure you reach your goal. If you may have trouble trying to figure out how to complete this equation, have other fitness and health related questions or would like an assessment to help determine your current health status stop in the Fitness Center Monday – Friday or send us an email to to set up an appointment. 




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