Sembach Fitness Center

Hours of Operation

Monday 5:30 a.m. - 9 p.m.
Tuesday 5:30 a.m. - 9 p.m.
Wednesday 5:30 a.m. - 9 p.m.
Thursday 5:30 a.m. - 9 p.m.
Friday 5:30 a.m. - 9 p.m.
Saturday 10 a.m. - 4:30 p.m.
Sunday 10 a.m. - 4:30 p.m.
Training Holidays 9 a.m. - 5 p.m.
U.S. Holidays 9 a.m. - 5 p.m.

Contact

Sembach Kaserne
Bldg. 105
Google Map

Tel:
+49 (0)611-143-541-9204

Military DSN Tel:
(314)541-9204

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USAG Rheinland-Pfalz Family and MWR offers a wide variety of Sports and Fitness Programs, along with state-of-the-art cardiovascular and strength training machines and equipment, saunas, racquetball courts, group exercise classes and various health and wellness services.

Whether you are into football or basketball, bodybuilding or combatives, Family and MWR provides all that fits your fitness needs. Our Physical Fitness Centers offer a wide variety of personal training options to meet your fitness goals and personal trainers are available at the facilities. Fees may vary.

Amenities

The Sembach Fitness Center is equipped with a diverse set of amenities designed to help make you stronger and keep you fit, to include:

  • WELLBEATS
  • Free weights
  • Cardio machines
  • Classes
  • Personal trainers
  • TRX machines
  • Nautilus machines
  • Family fitness rooms (cardio only)
  • Plate loaded equipment
  • Large screen TV's in cardio room
  • Friendly customer service
  • Lockers (dressing rooms for male and female)
  • Saunas (18 and older)

The Sembach Sports and Fitness Center is free and open to all eligible Family and MWR authorized users (16 and older), including retirees and family members.

Programs

USAG Rheinland-Pfalz Family and MWR Sports and Fitness department offers a wide variety of sport activities throughout the year, offering a well-balanced program for our diverse community. We have everything ranging from community-wide 5K runs/walks all the way to Unit Level Championships.

Get fit and stay active by taking part in one of our annual programs offered throughout U.S. Army Garrison Rheinland-Pfalz, Kaiserslautern Community, which include programs such as:

  • Fun runs / walks
  • Dodgeball
  • Racquetball
  • Softball
  • Flag football
  • Basketball
  • Combatives
  • Free weights
  • Cardio training
  • TRX suspension training
  • Soccer
  • Volleyball
  • Boxing
  • Cross country
  • Functional Fitness

For a list of which programs are currently available throughout U.S. Army Garrison Rheinland-Pfalz check out our USAG Rheinland-Pfalz Sports & Fitness Yearly Events Schedule (pdf.).

Fitness Classes

The overall benefit of being active and fit is a quality of life improvement, allowing you the capability to be able to do things you enjoy for longer periods of time. Learn what it takes to be stronger in our calorie-crunching group fitness classes, taught by certified instructors.

USAG Rheinland-Pfalz Family and MWR Sports and Fitness Centers offer a wide range of group fitness classes available to help you achieve your weight-loss or toning goals.

For a complete list of group fitness classes currently available, to include the locations, times, and details, please check out our Sports & Fitness Monthly Calendar or the "Events & Classes" list at the top of this page.

Classes available throughout the Kaiserslautern Military Community, may include:

Spin

A low impact, high-intensity workout that burns calories like no other cardio class. Follow your instructor on imaginary bike rides that will include endurance rides and challenging climbs up hills and fast down hills.

Pump Iron

Use weights like you never have before! This class works each muscle group in the lower and upper body with your choice of weight on a barbell to improve your strength and endurance.

Pregnancy/Beginner Yoga

This class will contain gentler poses at a slower pace and incorporate modifications to include all trimesters of pregnancy.

Vinyasa Yoga

Flow through yoga postures to energize the body and experience the physical benefits of yoga as well as relaxation techniques to calm the mind and rejuvenate the body.

Zumba®

Fuses hypnotic Latin rhythms, hip-hop, and easy-to-follow aerobic moves to create a high energy, fat-burning “dance” fitness classes that will blow you away!

Pound

A full body cardio jam session combining light resistance with constant simulated drumming. The workout fuses cardio, pilates and isometric movements to burn calories, strengthen muscles and sculpt your body while drumming to your favorite music.

Mixed Level Yoga

Just starting or have experience, this class will meet your expectations as modifications are made throughout the class.

Cost:

Fitness classes:

single class $5

10 tickets $40

Personal Trainer:

single class $45 

5 tickets $185

10 tickets $350

Registration Info

Walk-ins are welcomed; however, pre-registration can be done at any USAG Rheinland-Pfalz Family and MWR Sports and Fitness Center.

For those who would like a more personalized fitness plan, we have several certified personal trainers who can help start you on the road to a healthier and fitter lifestyle.

USAREUR Commander's Cup Program

IMCOM Website Volleyball as of 24 March 2017.pdfThe Battalion and Separate Unit Commander's Cup Program, has now begun for the FY 2017 sports season. The purpose of the Commander's Cup Program is to recognize Battalions and Separate Units that accumulate the highest number of points from consistent involvement, participation, and team achievement in Garrison sporting and recreation activities. Sports and fitness events included in the Commander's Cup Program are the following: softball, combat cross country, flag football, basketball, soccer, volleyball, Army 10-miler qualifying race, combatives, running events and installation hosted events (i.e. boxing, golf, obstacle courses, pool, etc.). By Promoting physical fitness, troop morale and esprit de corps, this sports program will provide opportunities for participation in a variety of individual and team sports. It is designed to develop team cooperation and effectiveness through athletic competition, self-confidence and leadership qualities via a competitive and recreational channel.

Use below listing to view Commander's Cup Points for Rheinland-Pfalz: Kaiserslautern:

FY 17 Current Standing:

2015-2016 Final Results: Rheinland-Pfalz: Kaiserslautern Commander's Cup Scorecard

2014-2015 Final Results:  Rheinland-Pfalz: Kaiserslautern Commander's Cup Scorecard


2015-2016 Unit Level Results:

Softball: Schedule (pdf.) & Standings (pdf.)

Flag Football: Schedule (pdf.) & Standings (pdf.)

Basketball: Schedule (pdf.) & Standings (pdf.)

Volleyball: Schedule (pdf. )  & Standings (pdf.)

Soccer: Schedule (pdf.)  & Standings (pdf.) 

 


 

     
     
     
     
     
     
     
     
     
How to Achieve Your Fitness Goals

Getting in shape, having a toned body and being in good health are three things that just about every person in the world desires. As we age, our metabolism slows down making it that much harder to lose weight and stay fit. There's no magic pill or simple solution to weight loss, but there are some things that you can do to help you achieve your fitness goals regardless of your age.

Before we delve into those things, it's important to understand that getting in shape, toning your abs and losing weight isn't all about exercise. There's a lot more to it than that, such as getting an adequate amount of sleep, reducing caloric intake, consuming plenty of water and more. Nonetheless, here are four tips to help you achieve your fitness goals:

1. Set Realistic Goals – All too often, we set goals for ourselves only to fail at them. The primary reason we fail is because the goal that we set was a long-term goal. Instead of setting long-term goals that are almost impossible to achieve, set yourself several short-term goals that can realistically be met. This not only helps you actually meet your goals, but it helps to keep you motivated on your fitness journey.

2. Start Slow – The saying "No Pain, No Gain" does not necessarily apply. Instead, start slow. Don't rush into things. If you start off too fast, you are more likely to quit. Whether starting slow means taking the stairs at work instead of the elevator or reducing the number of soft drinks that you drink a day from 5 to 3, go at your own pace so that you the probability of achieving your fitness goals are much higher.

3. Get Plenty of Sleep – While you may think it's not necessarily the most important thing in the world, adequate rest (especially if you are exercising) is critical in maintaining a healthy body. Without sleep, your body is like a car running on fumes. If you are dieting and exercising but not getting enough sleep, you could really be putting your body in danger.

4. Stay Hydrated – It is of vital importance to remain properly hydrated when exercising. When you sweat, you are losing body weight. But if your body doesn't have adequate hydration, the cardiovascular system becomes stressed resulting in decreased physical performance. Therefore, it is recommended to drink a couple of glasses of water prior to physical activity, at least five ounces every 20 minutes during physical activity and at least a couple of glasses of water following physical activity.

Many find it difficult to reach their fitness goals because they are not adequately educated and motivated. If this is something that you are worried about, you may want to consider talking with our local Family and MWR fitness professionals.

Running: How to Get Started

Believe it or not, running can be a lifesaver in a number of ways. Not only will it help you get into shape and lose weight, but running will also help you improve your overall health. Plus, you'll be a lot happier when you are in shape and healthier, all of which can be gained through a little bit of sports and fitness. If you haven't incorporated running into your lifestyle yet, then you are truly missing out. However, it isn't something that you'll be able to do perfectly overnight, as it will take time to build up your momentum. And don't expect to be able to join in on the 5K this month because you need to build your endurance before you tackle something like that.

The Need to Ease Into Running

If you've tried running before and didn't succeed, why do you think that is? For most individuals, it is because they started too fast. They tried to run full-speed ahead without ever trying to slow it down and take it easy. By doing this, running quickly became a turn-off and was put on the back burner. Impatience may get the best of you in times like these (building up to running fast), but it is better for you and your body overall if you wait it out and not try to do too much at one time – especially early in the game

Start by Walking and Jogging NOT Running

You don't want to start off running – this is where most people make their very first mistake. You want to start by jogging and walking. By doing this, you are strengthening your bones and getting your body into shape. This is all so that you can actually tackle running without feeling as if you need to fall over and pass out.

Time Yourself

You will want to start with a brisk warm up walk that usually lasts for about five minutes, then you want to alternate periods of jogging and walking. It's usually best to start off with the same amount of time – jog for two, walk for two. As you progress, you can start to increase the time that you jog and decrease the amount of time that you walk; however, do not eliminate walking for several weeks at which time you will be able to handle a warm-up and a straight run.

It's time for you to take control of your life. If you want sculpted quads and a flat, ripped abdomen, running is your ticket to all that and much more. Start with a combination of walking and running, as outlined above, and work your way into just running. This is the best way to build yourself up for participating in Family and MWR Cross Country or any type of outdoor recreation, such as hiking.

20 Minute Cardio Calorie Scale

Attention Fitness Fanatics! Make the most of your warm-up and your workout! Check the below to see what 20 minutes of cardio can do for you!

Exercise Calories Burned
Weight Lifting (light) 71 calories
Shooting Basketball Hoops 102 calories
Recumbent Bicycle - Program Random at level 5 (avg 75 rpm) 118 calories
Hiking (moderate) 135 calories
Aerobics Classes (low impact) 138 calories
Walking uphill (3.5 mph) 141 calories
Weight Lifting (hard) 143 calories
Aerobics Classes (high impact) 163 calories
Swimming Freestyle 177 calories
Running/Treadmill 6.0 mph (10 minute mile) 250 calories
Cross trainer/Elliptical - Program Random at level 5 269 calories

Better fitness is within reach for everyone! Stop by one of your local Family and MWR Fitness Centers and start today!

Frequently Asked Questions

1. What are acceptable forms of ID for access to the fitness centers?

Acceptable forms of ID include a Military issued ID card or an installation pass.

2. Who is eligible to use the fitness centers?

The following patrons are eligible to use the fitness centers:

  1. All U.S. active duty military and their Family members with ID Card.
  2. U.S. DOD civilian ID Card holders and Family members with ID Card.
  3. Retired military ID Card holders.
  4. Local Nationals (LN) who are employed by the Rheinland Pfalz Community will be permitted to use the facilities with identification (installation pass).
  5. Local or Foreign Nationals may be guests of authorized users, guests will be required to sign in at the issue room and be accompanied at all times by the authorized ID Cardholder while utilizing the facility. Authorized customers will at all times, be responsible for the conduct of their guests. Authorized customers will also be responsible for any damages to equipment or facility caused by their guests.

3. What is the youth age policy for the physical fitness centers?

Children, ages 11 and under, are only authorized to use large recreational areas with direct supervision of an adult; i.e. Gym and instructional rooms. Youth, ages 12-15, are only authorized to use the gym, cardio equipment, weight room and racquetball court with the direct supervision of an adult. Sports & Fitness Center use is open to qualified patrons, ages 16 and older. Youth, ages 16-18, do not require the supervision of an adult and are authorized access to the fitness facilities and equipment (with the exception of the sauna). Patrons must be 18 years or older to use the sauna.

4. Are strollers or baby carriages allowed in the fitness area?

No. Unfortunately, due to safety standards strollers or baby carriages are restricted from all fitness areas.

5. Do the physical fitness centers have a dress code?

Yes. All fitness center patrons must be appropriately attired in order to use the facility, i.e., t-shirts, tank tops, sweatshirts, athletic shorts or sweatpants. Combat boots are only allowed in the Nautilus and free weight rooms. Non-marking court shoes are required in the aerobic rooms, basketball court and racquetball court. Portable audio devices are allowed only with headphones. Patrons who do not conform to the above standards will be asked to comply or leave the facility.

6. Are there personal trainers available by request?

Yes. Please contact your local Family and MWR Sports and Fitness Centers directly for details and/or to sign-up.

7. Can I request specific music to be played?

No, unfortunately all fitness centers play the live local radio broadcast via Armed Forces Network (AFN). Portable audio devices are allowed (only with headphones).

8. What is the age requirement for the Parent Tot areas?

Certain Fitness Centers (Landstuhl and Sembach) offer family fitness rooms for cardio only. Please ensure you check the facilities “Amenities” section via our website on their specific facility page. These family fitness rooms are open and authorized for small children with the direct supervision of an adult (children may not be left unattended while in this area). Fitness facilities without specific family fitness rooms do authorized children, ages 11 and under, to use large recreational areas with direct supervision of an adult; i.e., gym and instructional rooms.

9. Can visitors use the fitness centers?

Yes. Visitors are welcome to utilize the fitness centers as long as they are accompanied and signed in by a Military ID card holder.

10. How much are the fitness center classes?

Fitness center classes may range in cost based on the program offered. Most recurring fitness classes are generally priced as follows: $5 per class or $40 for a 10 class package.

11. Are there spa & wellness services available?

Currently, USAG Rheinland-Pfalz does not offer special spa & wellness services, however, select fitness centers do offer Massage Therapy. These locations include the Landstuhl Fitness Center (bldg. 3722), the Sembach Fitness Center (bldg.105), and the Massage & Yoga Studio (bldg. 2898). Please contact these facilities directly to find out more details and to book yours today!

12. What are the prices of spa & wellness services?

Massages Therapy sessions are priced mainly based on the duration of the session; $55 for one hour and $40 for 30 minutes. Pricing may fluctuate if a "Special Combination Massage" is requested. Please verify pricing at the time of booking.