Tag Archives: safe

Starting A New Program

Whether you are new to the gym or a seasoned gym-goer, beginning any new exercise program should start the same way – safely.  There are a few different things you can do to ensure that you are working out in a safe manner.

1. Don’t copy what you see someone else doing.  You don’t know why they’re doing it, You don’t know if they’re doing it correctly, or if they have modified it for any reason.  Just because someone who looks “fit’ is doing it doesn’t mean it’s right for you and your body.  Proper execution of an exercise trains the targeted muscle(s).  Improper execution can create imbalances and lead to injury.

2. Ask us!  Staff in gyms are extroverts, we want to talk to people.  We thrive on sharing our energy and enthusiasm for wellness.  We’re looking for you and want to answer your questions; we want to see you succeed.

3. Work on the basics – posture, body alignment, core engagement.  If you want to do an exercise correctly, these are part of the package that reduces the risk of injury.

4. Get the Sets and Reps right.  The number of repetitions within a set, and the number of sets completed makes a huge difference from one program to another.  Learn what the difference is between low reps heavy weight, and high reps lower weight – dialing in the correct combo will guide you towards your ultimate goal.

5. Stretch!  Most of us are in a rush and want to get as much packed into our workout time, then off we go to the next part of our busy days.  Take the time to cool down and stretch, it increases range of motion, reduces soreness in the day(s) to come, and reduces risk for injury.

-D

 


Fall Fitness Class Etiquette

As the weather gets a little bit cooler this fall, a lot of people are returning to the YMCA gyms, studios, and their favorite fitness classes to keep up their wellness routine.  As our classes begin to thrive, please take a moment to reacquaint yourself with five Fitness Class Etiquette Tips to make the experience smooth for everyone.

1. Arrive on Time – joining a class late* can be both distracting and unsafe.  Please respect your fellow attendees as well as your instructor and arrive to classes a bit early or right on time.  This will also allow you a proper warm-up, reducing your chance of injury.  *If lateness is unavoidable, please go to the back of the class.

2. Choose Proper Footwear – closed toed shoes (running shoes, cross-trainers etc…) will provide a non-slip grip on the floor and any equipment utilized in your class.  Ensure that your footwear is clean of all dirt and debris.  If you wouldn’t wear it in your house, please don’t wear it in our workout areas.

3.  Make your Workout Your Own – The instructor is there to guide you through YOUR workout; listen to your body and modify as you see fit.  If you are going to modify your workout significantly from the instructor’s planned program, please move to the back of the room as to not distract others from the instructor’s guidance.

4. Socializing – should be done either before or after the class.  Talking throughout the class can be viewed as disrespect to not only the other participants, but to the instructor as well.  If you can talk, you’re not working hard enough!

5. Stay for the Whole Class – Flexibility is a large part of your overall wellness!  Be sure to take the time to stretch out the muscles you’re worked.  Not only will it reduce soreness in the day(s) after, but it will reduce risk for injury down the road.


Let The Day-Camp Games Begin!

Today is Day One of 2013 Summer Day Camps at your YMCA!

Things To Remember As A Day Camp Parent:
~Give yourself extra time. The line-up for check-in on day one is always the longest. Remember that ID will be checked before you enter the drop-off zone and again with the councellor. This will happen every day at drop-off and pick-up.
~Anyone who hasn’t completed a med form online will have to fill one out before entering the drop-off zone, no exceptions.
~It’s a hot one out there! Be sure to send your child with a water bottle and lots of sunscreen.
~Bug spray will probably be necessary; it’s going to be a “mosquito” kinda year!

Things To Remember As A General Member:
~Day Camps have a lot of campers that are going to be taking up a lot of space; check the gym pool schedule at your branch for accurate room availability
~These are our future leaders! Patience and kindness and appreciated as our campers roam our halls, swim in our pools, and play in our fields.

Things To Remember As A Camper:
~Have Fun!

Here’s to a wonderful summer!
YMCA Calgary: Honesty, Caring, Respect, Responsibility


Let The Day-Camp Games Begin!

Today is Day One of 2013 Summer Day Camps at your YMCA!

Things To Remember As A Day Camp Parent:
~Give yourself extra time. The line-up for check-in on day one is always the longest. Remember that ID will be checked before you enter the drop-off zone and again with the councellor. This will happen every day at drop-off and pick-up.
~Anyone who hasn’t completed a med form online will have to fill one out before entering the drop-off zone, no exceptions.
~It’s a hot one out there! Be sure to send your child with a water bottle and lots of sunscreen.
~Bug spray will probably be necessary; it’s going to be a “mosquito” kinda year!

Things To Remember As A General Member:
~Day Camps have a lot of campers that are going to be taking up a lot of space; check the gym pool schedule at your branch for accurate room availability
~These are our future leaders! Patience and kindness and appreciated as our campers roam our halls, swim in our pools, and play in our fields.

Things To Remember As A Camper:
~Have Fun!

Here’s to a wonderful summer!
YMCA Calgary: Honesty, Caring, Respect, Responsibility


How AEMA Keeps You Safe

Did you know the Goverment of Alberta has a department dedicated to your safety? The Alberta Emergency Management Agency (AEMA) works to inform and prepare the public should an emergency take place in your home, office, school, public or just about any place you can be:

The primary objective of the public awareness and education programs and services of the Alberta Emergency Management Agency (AEMA) is to create an informed public that knows the steps that should be taken to prevent and respond to a wide range of emergency incidents. These steps are to protect life, property, and the environment, and to promptly notify emergency response services.

Emergency preparedness is everyone’s responsibility. The basic tenet of public awareness and education is to increase their knowledge to enable safe attitudes and behaviours.

Check out what the Province of Alberta is doing to help inform people and keep us all safe by visiting the AEMA website.


Teaching Kids to Get Involved

Kudos to Canadian Living for the article entitled: How to teach your children to become involved in their community. This is something we need to care about to build strong, safe and healthy communities.

Teaching kids to be aware of not only their own immediate world, but the community that surrounds them encourages greater caring and appreciation for others, care for the environment, realization that small acts can have massive positive results and more. At the core is caring kids become caring adults–the end result being a friendlier, safer, warmer and kinder world.

“Advances in technology and social networking have changed how we view community. Instead of waving and saying hello to the elderly couple next door, a lot of young people are instead texting their friends about who said what at school that day. They’ve increased communications within their circle of friends, but they’re actually interacting less with the people around them. What’s more, with information on just about everything available at our fingertips, it’s easy to think we don’t need help from anyone these days.”

Read the full article on the Canadian Living Moms website.


Contributing to a Healthy Community

Weight Floor Safety

Please help keep our weight floor safe for everyone by picking up your towels, free weights, water bottles and any other equipment and putting them away in the appropriate space.  These items left on the floor are a tripping hazard.

When lifting heavy weights, please ask for a spotter.  This not only keeps you safe, but protects others around you should you need to drop the weight suddenly.  When using weight plates on a bar, please secure the plates with collars to avoid them slipping off and possibly causing injury.

Let’s ensure everyone has a safe, enjoyable and effective workout!


Contributing to a Healthy Community

Our weight floor can be a very busy and congested area at peak times. It would be helpful to all members, staff and volunteers if we each took time to put away equipment used once completed. Towels, water bottles, free weights and other items left on the floor are a tripping hazards for everyone. Please remember to remove weight plates from the bars when finished – the next person to use the equipment may not be as strong and could have difficulty taking those weights off. It would also be very much appreciated if everyone would wipe down equipment after sets to promote cleanliness and decrease the spread of germs.

It just takes a moment of our time for each of us to keep everyone safe and healthy on the weight floor.


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