Tag Archives: Hiking

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.

 


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!


Space still available for overnight camps at Camp Chief Hector YMCA

As of May 27, the following camps still  have room:

MALES

10Y Mistaya 13-day | Traditional | Jul 5-17

10Y Mistaya 13-day | Mountain Bike | Jul 19-31 & Aug 2-14

11Y Mistaya 13-day | Trip to Gray Jay | Jul 5-17 & Jul 19-31

16Y Leadership 1 27-days | Hike/Horse | Jul 5-31 & Aug 2-28

17Y Leadership in Training | Jul 23 – Aug 14 | Application


FEMALES

10Y Mistaya 13-day | Mountain Bike | Jul 5-17

10Y Mistaya 13-day | Traditional | Aug 2-14

13Y Kananaskin 13-day | Canoe | Aug 16-28

13Y Kananaskin 13-day | Hike | Aug 2-14 & Aug 16-28

13Y Kananaskin 13-day | Horse | Aug 16-28

14Y Pioneer 13-day | Hike (Mainsite) | Aug 2-14

15Y Pioneer 13-day | Hike (Gray Jay site) | Jul 5-17 & Aug 2-14

15Y Pioneer 13-day | Hike/Horse (Gray Jay site) | Aug 16-28

16Y Leadership 1 27-days | Canoe/Hike | Aug 2-28

16Y Leadership 1 27-days | Hike/Horse | Jul 5-31 & Aug 2-28

17Y Leadership in Training | Jul 23 – Aug 14 | Application

 

Read about all of our Summer Camps at our website. Did you know that we offer weekend programs, site rentals, weddings and more?

CONTACT US: 403-269-6156 or toll free 1-866-430-9622.

As with all YMCA Calgary programs, financial assistance is available through our Strong Kids Campaign to those who qualify.


Space available at Camp Chief Hector YMCA for 10-11Y girls and boys

What is your 10-11 year old doing in August? How about an overnight camp at Camp Chief Hector YMCA?

6-day Mistaya – overnight hike option
Female                                  Male
Session E – Aug 4-9
Session F – Aug 11-16
Session G – Aug 18-23         Session G – Aug 18-30
Session H – Aug 25-30
Cost $585 + GST                  Cost $585 + GST

Program description available here.
Packing list available here.

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


Space available at Camp Chief Hector YMCA for 10-11Y girls and boys

What is your 10-11 year old doing in August? How about an overnight camp at Camp Chief Hector YMCA?

6-day Mistaya – overnight hike option
Female                                  Male
Session E – Aug 4-9
Session F – Aug 11-16
Session G – Aug 18-23         Session G – Aug 18-30
Session H – Aug 25-30
Cost $585 + GST                  Cost $585 + GST

Program description available here.
Packing list available here.

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


Need a weekend away from the city? Come to Family Weekend at Camp Chief Hector YMCA.

Bring the whole family to the Camp Chief Hector YMCA for a weekend get-away!

There are a variety of activities to choose from to create a unique holiday weekend. Family campers can try things like horseback riding, hikes, high and low ropes courses, group games, arts and crafts, a climbing wall and evening campfires. Our daily child care program enables parents to leave children ages three to five with us when taking part in some activities. Accommodations, activities and meals are included.

Family Weekends – spring
May 10 – 12 | Fri 7pm – Sun 2pm
Jun 7 – 9 | Fri 7pm – Sun 2pm
Adults $180 | 12-17Y $125 | 6-11Y $105 | 3-5Y $80 | under 3 free
Registration began Feb 1, 2013

Family Weekend – fall
Sep 20 – 22 | Fri 7pm – Sun 2pm
Adults $180 | 12-17Y $125 | 6-11Y $105 | 3-5Y $80 | under 3 free
Registration begins May 1, 2013

Click here for all the details including pre-registered and drop-in activities, accomodation options, packing list and more.

To register or for more information, call 403-269-6156 or toll free 1-866-430-9622. Check out our Camp Chief Hector YMCA program guide for details on all our camps!


Can’t wait for Summer Family Camp? Come to Family Weekend this Fall.

Bring the whole family to camp for a weekend getaway this fall. In response to a large waiting list for the already-full September dates, we have created another Family Weekend.

  • Family Weekend at Camp Chief Hector YMCA
  • Friday, October 26, 7pm – Sunday, October 28, 2pm
  • Adults $170 | 12-17Y $120 | 6-11Y $100 | 3-5Y $80 | 0-2Y free

There are a variety of activities to choose from to create a unique outdoor experience. Try things like high and low ropes courses, an interpretive hike, arts & crafts, climbing wall and evening campfires. Leave children ages three to five in our child care program when taking part in some activities. Fees include accommodations, meals and activities.

Click here for activity descriptions, schedule and packing list.

As with all YMCA Programs, financial assistance is available. Call 403-269-6156 or 1-866-430-9622 (toll free) to register or for more information.


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