Tag Archives: spin

Fall Fitness Etiquette

As the summer winds down, a fair number of us we will be heading back into our favorite fitness classes.  It’s going to be much busier than it has been all summer, and all of these people are going to be at different fitness levels.  Pack your patience with your shoes and post-workout snack!  We will have participants that have kept it up all summer, returning participants that enjoyed a summer off, and new participants that want to be the best version of themselves.   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.

 


Body Shape 101

Not all Fat is Created Equal.

There are two main types of body fat found in our bodies.  Ironically, we tend to focus on subcutaneous body fat, which is the softer fat found beneath the skin.  This is the fat that we can grab with our hands or skin-fold calipers.  Subcutaneous fat is less damaging as it is superficial (closer to the surface), and is less likely to result in major health issues.  Visceral fat is the unseen fat in your body.  It is found deeper inside the body, around your internal organs. It’s a harder fat and has been linked directly to chronic diseases like heart disease, high cholesterol, hypertension (high blood pressure), diabetes, and some cancers.  Visceral fat hides well beneath the surface, we don’t see it, most people don’t know about it, and it’s the body fat we should actually be more concerned about.

Lucky for our health, visceral fat tends to be targeted first during weight loss.  Unlucky for our esthetics, the subcutaneous fat we all see is targeted second.

Wellness Comes in All Shapes and Sizes

We’re all wonderfully unique.  It needs to be known that fitness doesn’t look like anyone or anything in specific.  We all have a “best” version of ourselves, and we can’t ask for any more than that.  In this delicious fruit bowl we call life, the three basic body shapes are apple, pear and banana.

Apples – you are identified by the majority of your body fat stored in your mid-section.  This puts you at the highest risk of visceral fat accumulation, as well as the health risks associated with that.

Pears – you are identified by an accumulation of subcutaneous fat around the hips, buttocks and thighs.  Not to say that you shouldn’t be concerned with visceral fat within your body, you are simply at a lower risk than your friend the apple.

Bananas – you are identified by your long and lean frame.  Don’t be fooled with the lack of subcutaneous fat, visceral fat may still exist but hidden deep and unseen on your body.

Where your body carries weight naturally can be a factor in determining a lot of things for you.  What doesn’t change is how to work with and manage your body type.  Put down the junk food and grab an apple, pear, or banana – and get moving!


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!


PReSchool’s Spin for Strong Kids Team!

Hi Everyone!

The Saddletowne Preschool Department put in a team for our Spin for Strong Kids Fundraiser on March 3, 2014. Our team was made up of instructors, directors, community members, and volunteers; if there was one word to describe our team it would have to be amazing!

We are sending out a sincere THANK YOU! to all our sponsors; especially the Karbani family, the Persaud family, the Elliot family, the Khamba family, and Sam Haneef (our youngest and best team member)!

The Saddletowne YMCA is truly a community; one that is made up of dedicated and kind members – it was a privilege to be able to participate in this event and spin along side people of such high caliber.

In total, the Preschool department alone raised $140.00!

Here is a great photo of some of our Preschool students cheering on our first group of spinning ladies!

spin-for-strong-kids-300x225

“HOORAY!”

 


YMCA Spin for Strong Kids – March 3

It’s time to kick off the 2014 YMCA Strong Kids Campaign! This year we’ll hold another signature cycling event to raise $1.5 million to benefit 25,000 local youth and children.

Spin for YMCA Strong Kids will be held on Monday, March 3! Sign up to ride a stationary bike for a 30-minute spot (or more) and start collecting pledges. Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders.

Visit your YMCA branch to sign up. Don’t miss out on the fun!

 


Fitness Class Etiquette Reminders

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.


Fitness Class Etiquette Reminders

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.


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.


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