Tag Archives: activity

Active Exercise Recovery

You train hard and recovery is an important part of that program.  Recovery is important for many reasons.  Recovery allows the body time to adapt to a workout program.  It allows time for the body to repair tissue that has been damaged working out as well as replenishing depleted energy stores.  It also allows the body the rest required to keep from over training and eventually burning out.

Active recovery really means a day off – from your program.  That means that you take a day to live your life actively or doing a workout that is less intense.  This could be walking the dog, enjoying a yoga class, going for a swim or bike ride, hiking, stretching, or even grabbing a foam roller for some much needed self-myofascial release (SMR).

Rest and relaxation refers to the down time away from training altogether, allowing the body the needed time to do those tissue repairs, strengthen, and replenish.


Grade 6’s Blew the Roof Off!

AllGymEau Claire was BOOMING this past Friday as our Grade 6’s congregated on the third floor to celebrate the past 10 months we’ve spent together.

What a truly amazing year we’ve had! Between impromptu gaga ball face-offs, nutrition workshops, tournaments, dance parties, Lego sessions, and cooking classes, it seems we have done it all at the YMCA! This past Friday, we got all of our branches together for our Grade 6 Year End Celebration, and it was incredible! Even though we were rained out of our Riveredge site, we still managed to collect a whopping total of 122 grade 6 students under the Eau Claire roof!

After enjoying some pizza and veggies, we split off into groups and participated in a variety of different stations. All our grade sixes got to HarveyStudiotry a little bit of everything; from Lego, to Kin ball and team building, to the first ever YMCA dance-rap-karaoke party!

We even got to meet Harvey the Hound and former Flames defenceman, Rhett Warrener!

The best part was having all of our members come together and experience something new with their fellow branches. All of us were excited to be a part of something so different – and we ensured that everyone in the building knew it! We are the first cohort of Calgary YMCA’s Grade 6 members, Flamesand we made sure to sign this school year off with a bang!

Summer is just around the corner and we are all bustling with the exciting opportunities that await us! To find out more information on what your branch is doing this summer, take a look at our Activity Page or contact your Youth Coordinator!

Thanks again to all of our lovely grade 6 members who have made this year at the YMCA one of our most memorable! And thank you to all of our incredibly dedicated staff and volunteers as well as the Calgary Flames Foundation for Life for making this year happen! Without all of us – staff, members, and supporters alike – this year’s success would not have been possible!

Short & Sweet

It’s that time again, Short & Sweet Programming is being offered, set to begin next week!
This winter, Shawnessy YMCA is featuring 3 Short & Sweet (6 week) options for you to try out:

Aqua Boot Camp (ABC) – Mondays at 9:30am – ABC will challenge your senses, pushing you harder than in any other Aquatic Fitness class you’ve tried before!
Pre-Natal Yoga – Thursdays at 6:30pm – Calling all Moms-to-be!  Pre-Natal yoga will teach you relaxation techniques, breathing, and centering for the big day.  It will also focus on postures and positions that have proven to be helpful for you when bringing your bundle of joy into the world.
Stress Reduction & Meditation – Fridays at 11:00am – Let go of stresses that affect your daily life and find peace within.  This class is designed to allow you the time to learn how to truly relax and take time out of your day for yourself.

Short Sessions, Sweet Prices!

How Often Should I Exercise?

Good question. While the answer varies depending on individual goals and circumstances, these general guidelines can be helpful for your good health.

Cardiovascular Exercise

  • Adults should accumulate 150 minutes per week of moderate intensity activity
  • The activity can be one continuous session of 30 – 60 minutes, or multiple bouts of at least 10 minutes

Resistance Training

  • Adults should train each muscle group 2 – 3 times per week, using a variety of exercises and equipment
  • Muscles need at least 48 hours of rest in between sessions to recover.
  • For general fitness, 30 – 90 seconds or rest in between sets (helpful hint:  try a Muscle Works class!)


  • Don’t skip this!  Work into your program at least 2 – 3 times a week to improve range of motion
  • Stretches should be done after your workouts so the muscles are warm, hold each stretch for 15 – 30 seconds.

Use these guidelines for a great workout. If you’d like to seek some specific advice, there’s no better time than now to invest in personal training!

Andrea Oikawa
Shawnessy YMCA Strength and Conditioning

6th Annual Family Fun Run at Camp Chief Hector YMCA – Jun 2

Bring the whole family to enjoy our Family Fun Run in a beautiful mountain setting followed by a BBQ lunch! All proceeds support Camp Chief Hector YMCA’s Strong Kids Campaign.

6th Annual Family Fun Run
Sunday, June 2, 2013
Camp Chief Hector YMCA in Exshaw, AB

1 km run/walk
5 km run
10 km run
BBQ lunch included

Spots still available! Register at 9AM on day of event at Camp Chief Hector YMCA. See you then!

Children are simply happier and healthier when they experience the out-of-doors.

“Research shows that nature experiences significantly reduce children’s stress. Free play in natural areas enhances children’s cognitive flexibility, problem-solving ability, creativity, self-esteem, and self-discipline.”

Read the full American Camp Association article by Richard Louv, author of  Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder and chairman of the Children & Nature Network (www.cnaturenet.org).

New Snowy Sports Trends

Thought you’d seen it all? Check out this article about new creations for having fun in the great outdoors during the winter months:

“After nearly 50 years of living in the Rocky Mountains, I thought I knew how to enjoy the winter. I’ve gone skiing, skating, snowshoeing, snowmobiling, tobogganing, sleigh riding, dog-sledding and more.

But until this winter, I’d never heard of bumper cars on a skating rink. And it wasn’t until recently that I had my first chance to carve turns down a ski hill on a snowbike.

It’s part of a trend to…”

View the article in full on the Calgary Herald website written by Karen Schwartz.

Wanna be Smarter? Exercise More…

Writer Alexandra Sifferlin takes a look at which is more beneficial to keeping the mind healthy: Exercise or brain puzzles/games. This article on the Time Healthland website reads:

“In recent years, as more research reveals the benefits of staying both physically and mentally active into the golden years, health officials have been urging older people to exercise more and stay mentally engaged by maintaining a rich network of friends and family connections and by learning new skills to keep their brains sharp. Crossword puzzles, learning a new language, playing board games — anything that requires some thought can do the trick.

But researchers wanted to know whether physical activity or mental activity was better at keeping cognitive functions intact, or whether there was something about the combination that helped elderly stay sharp. So in the new study…”

This article includes links to related stories and easy ways to share out to friends via social media.

Winter Snowflake Craft for Kids (Recycling!)

Get your kids pumped for winter with this easy and fun snowflake craft you can easily do with items found around the house. Teaches recycling too!

“Winter crafts (for those of us in the Northern hemisphere) sounds good, which means snow, right? How about making some artful snowflakes from cereal boxes and yarn? I like the simplicity of these, but of course you can add a little glitter, some sequins, pipe cleaner details, or just about anything you have in your craft odds and ends box!”

Read the full details and view photos of this winter snowflake craft on the Creative Jewish Mom website.

Physical Activity / Sedentary Behavior Guidelines

On The Globe & Mail website, writer Dave McGinn takes a look at the issue of time spent on activity vs. time spend watching TV/video/on computer/etc. ParticipACTION has published a new set of guidelines that sets strict limits on screen time and suggestions for activity:

A first-of-its-kind set of physical activity and sedentary behaviour guidelines suggests children up to four years of age get at least three hours of physical activity each day and sets strict limits on screen time.

“Our kids today, little ones under the age of four, need to move more, they need to sit less and they need to get off of screens,” says Kelly Murumets, president and CEO of ParticipACTION, which released the guidelines on Tuesday with the Canadian Society for Exercise Physiology.

Click here to read the full article on www.theglobeandmail.com.