Tag Archives: hike

One Step at a Time

Part Two – Putting One Foot in Front of the Other; the Beginning of Cardiovascular Wellness.

Getting yourself moving sounds like an easy step, but for someone who is beginning their wellness journey for the first time, or someone who is starting to work out again after some time off, it can be really daunting.

Try Different Things The first place a beginner heads to when they walk in the door is the treadmill. Keep in mind that there are a lot of different things you can try when getting started, but overall the best place for anyone new to the gym is the place that makes you feel comfortable, safe, and secure.  I’m a fitness professional, and the idea of hanging out on a treadmill for an hour sounds absolutely dreadful to me.  The key to finding a successful cardiovascular program is to change it up and find something that you like to do.  The treadmill might be your favorite place in the gym, others will find the elliptical, track, or bike your happy place.  If you want to try something and don’t know how or are intimidated by it, please ask us!  There are staff working in the weight room at all of our facilities and as active people, we would much rather talk to and help our members than sit at a desk!

Not Everyone is Built to Run Every single one of us is different. Our body’s physiology and genetic code plays a great deal into what our optimal style of workout is.  There are different muscle fibres in each of us that will make certain styles of physical activity easier than others.  If you absolutely dread long distances, try inserting some higher intensity intervals into your workout.  An example of this is to run a lap, do a set of jumping jacks, running stairs, or jump rope etc… in-between resistance training (weight lifting) sets.  So of you don’t like to run, don’t stress! There’s always something else to try!

Find Your Target Heart Rate Zone, and Stay Within It! An individual’s target heart rate zone (THRZ) is based on age.  The easiest way to figure out your THRZ is with this basic equation: 220-(age)= Heart Rate Max (HRM)  This is a number that we should aim to never surpass when doing cardiovascular activity.  Multiply that number by .6 and you will get 60% of your HRM.  Multiply that first number again by .8 to find 80% HRM.  During your cardiovascular workout, you would want to monitor your heart rate and keep it between 60% and 80% of your HRM For example, if you were 25 years old, your math would look like this:

  • 220 – 25 = 195 beats per minute (BPM) as your Heart Rate Max
  • 195 x .6 = 117 BPM
  • 195 x .8 = 156 BPM

This would mean that you want your heart rate somewhere in between 117 and 156 BPM during your cardiovascular workout.

Other Options Hiking groups, team sports or group fitness classes are an amazing way to sneak in a little cardio without even noticing it! It’s fun, it’s interactive, and you can meet new people who are living a healthy balanced life to help keep you on track. Here at the YMCA there are numerous different options to get involved in both aspects.  There are registered and drop-in group fitness classes offered at every branch in the city. We also offer climbing wall classes, swim and aquatic fitness classes, as well as some sport options.  These can differ from branch to branch, so check what is offered at your home branch. A lot of towns and cities have different recreational organizations to help people get involved with team sports as well. In Calgary, a great resource to check out the Calgary Sport and Social Club.  You can join a sport by registering a full team, partial team, or an as individual to make up a full team.

Build the Habit If you miss a day, don’t get discouraged! It’s all about putting one foot in front of the other, and sometimes a stumble will happen.  This is where you need to pick yourself up, dust off those hands and take another step.  Think to yourself the number twenty one. 21. XXI.  It takes twenty one days to build a habit.  Twenty one days to notice a real difference in your physiology. Twenty one days.  Keep putting one foot in front of the other and you’ll hit your stride.  You’ve got this.

Happy Trails!


Family Weekends at Camp Chief Hector YMCA

Bring the whole family to one of our Family Weekends for some outdoor fun at Camp Chief Hector YMCA

horsescanoeingClimbing Wall 5

SPRING    

May       **Space still available**     Fri May 20, 7PM to Mon May 23, 2PM  – Victoria Day Weekend

Activities, Packing list, Schedule    Activity planning tool* (4-day weekend)

May                                                           Fri May 27, 7PM to Sun May 29, 2PM

June                                                          Fri Jun 10, 7PM to Sun Jun 12, 2PM

Activities, Packing list, Schedule      Activity planning tool*

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FALL         

September                                             Fri Sep 23 7PM to Sun Sep 25 2PM

Sept/October                                        Fri Sep 30 7PM to Sun Oct 2 2PM

Activities, Packing list, Schedule     Activity planning tool*

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3-day weekend           Adults $205 | 6-16Y  $135 | 3-5Y  $90 | 0-2Y  free
4-day weekend           Adults $310 | 6-16Y  $240 | 3-5Y  $135 | 0-2Y  free

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*Families are encouraged to pre-register for activities. Participants may choose to leave a time block open to take a walk, read a book, have a nap or enjoy a cup of tea. Scan and email your Activity planning tool to our office on the day you register for Family Weekend.

Register by telephone at 403-269-6156 or 1-866-430-9622.

 

Summer Camp


Leadership 1 – Space Still Available – Camp Chief Hector

Spend an amazing month outdoors and improve your group leadership, risk management, and outdoor living skills on this 27-day program. Click here for a full description of our Leadership 1 programs.

The following camps still have spots available:

MALES
Leadership 1 Canoe (87890)                 July 6 – Aug 1

FEMALES
Leadership 1 Canoe (87888)                July 6 – Aug 1
Leadership 1 Hike/Horse (87897)        Aug 3 – Aug 29

As with all of our YMCA programs, fee assistance is also available.

To register: 403-269-6156 or 1-866-430-9622.

Girl in Canoe

 

 


Space available for 12 and 13 year olds at Camp Chief Hector YMCA

What is your 12-13 year old doing in August? How about an overnight camp at Camp Chief Hector YMCA?

13-day Kananaskin Hike option
Female                                  Male
Session 3 – Aug 4-16
Session 4 – Aug 18-30       Session 4 – Aug 18-30
Cost $1125 + GST              Cost $1125 + GST

Click here for Kananaskin Program Descriptions.
13-day Kananaskin Packing List.

Call 403-269-6156 or 1-866-430-9622 to register or for more information.

As with all YMCA Calgary programs, financial assistance is available, for those who qualify, through our Opportunity Fund.


Space available for 12 and 13 year olds at Camp Chief Hector YMCA

What is your 12-13 year old doing in August? How about an overnight camp at Camp Chief Hector YMCA?

13-day Kananaskin Hike option
Female                                  Male
Session 3 – Aug 4-16
Session 4 – Aug 18-30       Session 4 – Aug 18-30
Cost $1125 + GST              Cost $1125 + GST

Click here for Kananaskin Program Descriptions.
13-day Kananaskin Packing List.

Call 403-269-6156 or 1-866-430-9622 to register or for more information.

As with all YMCA Calgary programs, financial assistance is available, for those who qualify, through our Opportunity Fund.


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