We’ve all heard of the dreaded workout “plateau” but do we know how to avoid it? There are many different variables in every workout program that you can change to help avoid hitting that plateau and help your body continue to see the benefits of physical activity. The four basic areas in which you can change your workout come from the acronym F.I.T.T. – Frequency, Intensity, Time and Type.
The body reacts differently to the different stimuli that you provide it. By changing that stimuli, you help the body avoid adaptation, thus continuing to achieve results.
Frequency – Changing the days you workout or how often
Intensity – Increasing weight when lifting, adding cardio intervals into your program, change your sets and reps to challenge your muscles in different ways and different energy systems
Time – Length of workouts; can work in conjunction with Frequency, try working out more days for less time, or less days for longer
Type – Change the style of cardio you choose (treadmill vs. bike), try a new fitness class, or learn a new piece of equipment
Remember, change is a good thing.
More than 300 YMCA delegates from Canada, Mexico, the USA and beyond will gather to explore and innovate how we develop our leadership to integrate global insight and perspective. The 2015 YMCA International Conference is dedicated to this vital task. A collaborative initiative of YMCA Canada, YMCA Mexico and YMCA of the USA, this all-important gathering is hosted by YMCA Calgary on behalf of YMCA Canada.
The goal? To strengthen our collective ability to develop leaders with a global perspective by:
- Building knowledge about the characteristics and behaviours of leaders who hold a global outlook;
- Sharing best practices in global strategies and education programs that engage our diverse communities in meaningful ways;
- Connecting with colleagues from around the world to enhance collaborative initiatives that are mutually beneficial.
How long does it take to see results/changes in your body after starting a new exercise regimen?
- No matter what type of new exercise you engage in, the first 4-6 weeks is solely based on physiological adaptation.
- PHYSIOLOGICAL ADAPATATION: Is your body’s response/ability to cope with the changing environment that is being applied.
- Movement requires activation and control of the musculoskeletal system; the cardiovascular and respiratory systems provide the ability to sustain this movement over extended periods. When the body engages in exercise training several times a week or more frequently, each of these physiologic systems undergoes specific adaptations that increase the body’s efficiency and capacity.
- Once your body has coped with the changing environment it will slowly allow other changes to occur, allowing you to meet your fitness goals.
- KEY MESSAGES: Just because you don’t see immediate results from training doesn’t mean you should stop! Your body acts as a protective mechanism, once it is put into a new environment it will try to cope in its own way until it feels safe. Keep up the good work!
Written by Katelynn Van Engelen, South Health Campus YMCA
Enhance the effectiveness of your strength training and improve your overall fitness results with exercises unique to the kettlebell. New at Eau Claire YMCA: 4-week kettlebell bootcamps!
What is so great about the kettlebell?
- Highly time-effective: Ability to train both strength and cardio at the same time.
- More functional/dynamic: Using a kettlebell trains multiple muscle groups at the same time.
Outcomes when using the kettlebell properly are:
- A high-intensity, full body workout with both cardio & strength gains.
- Improved coordination.
- Greater flexibility/mobility.
The new 4-week bootcamps provide the foundation of a kettlebell workout. At the end of the mini-camps, you will be able to challenge yourself with a multiple of effective exercises done right.
- Class dates: Feb 8, 15, 22 & March 1 (12:00-13:00)
- Fees: Member $28 Non-Member $36
Wanna know more? Contact Eau Claire YMCA @ 403-269-6701.
Written by YMCA Fitness Director Geoff Starling
A humorous article about the name change of YMCA to ‘The Y’ in the USA last year (published here with the permission of the writer Donna Cavanagh):
A twitter friend tweeted that the YMCA was changing its name to just “the Y”. While most people probably didn’t care about the name change, the disco singing group, the Village People did. After all, their song, YMCA, has become the staple dance song at weddings, bar mitzvahs, reunions, stadiums and any other gathering in the last 30 years that combined booze and white men trying to dance.
Well, as it turns out the Village People had nothing to worry about. Their song will be played in its entirety at all these functions, but I started to wonder what would have happened if the organization YMCA had the legal right to demand that the song be changed to support its new name.
First of all, let me tell you why I am attached to this song. My Dad is one of 12 children. He grew up in Little Italy in Manhattan. I have about 68 cousins on his side, and I was about the 64th one born into this huge family. Growing up in this large family in the 70s and 80’s, it seemed as if there was a wedding almost every weekend, and so there was lots of dancing. We may not all have talent, but the dance floor at our weddings was always crowded, and the dance that got most people out there was, of course, YMCA.
I have a theory on why this is so. For the most part, men are uncomfortable with dancing. They are self-conscious about how they move, and sometimes, they have good reason to be self-conscious if my observations of men on the dance floor are accurate. However, give men an open bar and a good DJ or band, and they will attempt more than a typical slow dance which requires nothing more than rocking back and forth with another person.
YMCA was the perfect dancing tool. It required only arm movements which was perfect for men. Having to learn just arm movements took the pressure of dancing off their shoulders… or, more correctly, off their feet. No awkward kicks or advanced swaying techniques were required. A guy did not have to lift his feet off the floor with YMCA. He just had to know how to mime the alphabet.�
Now, what would have happened if there was a bunch of tipsy, scared-to-dance guys on the dance floor ready to cut loose to a new song called “The Y”? I won’t go through all the lyrics, but blah, blah, blah and then the chorus “It’s fun to stay at the Y…” and then nothing.
See the problem? The men on the dance floor, in fact, everyone on the dance floor, is done after the Y. What was all the booze for? The song loses its meaning without the other three letters being acted out. It’s useless.
And in case you are thinking that other songs would pick up the slack for the abbreviated form of YMCA, think again. What are the other great wedding staples? Well, The Hustle got people to their feet, but like the Electric Slide and the Macarena, it coaxed mainly women to the dance floor. By the time these songs came on, we had all ditched our high heels and were dancing in stocking feet which made those slide dances really easy to do. The only danger with stocking feet was when the wooden dance floors were slippery and someone slid too close to the cake.
It only happened at one of our family weddings, and the bride wasn’t too perturbed that her wedding cake took a slight tumble. It still tasted good although some of the more superstitious older women in the crowd thought a knocked over cake was the harbinger of doom, and you know what? They were right.
Anyway, take away the disco dances mentioned above and what we have left is the Bunny Hop, Chicken Dance and Hokey Pokey. I know, as a woman, nothing says sophistication like hopping around the room like a gentle bunny while my boobs are jumping up and down in my face because I wore a cleavage-inducing underwire bra for the special occasion. Okay, I guess clucking and flapping my arms like a bird might make me feel equally alluring or perhaps I would be at my most attractive when I put my rear end in and put my rear end out, put my rear end in and shake it all about.
It’s true, the rear end isn’t technically part of the Hokey Pokey song, but once you get people on the dance floor willing to put different body parts in, the song takes on a life of its own.
So, I believe that a tragedy was averted yesterday when the Village People made a public announcement that their song YMCA would still be played in its entirety at concerts and public gatherings. Yes, wedding goers everywhere can sleep soundly in the knowledge that somewhere down the road they will still answer the call when asked to raise their arms for those four wonderful letters, Y M C and A.
Special thanks to Donna Cavanagh for her permission to use this article originally published (April 20, 2011) on the Humor Outcasts website. View the article as originally published.
Donna Cavanagh, the Founder of HumorOutcasts.com and the newly launched HumorOutcasts Press, is a veteran journalist whose detour into humor writing has landed her on the pages and blogs of national newspapers and magazines
Here’s an article on the Time Healthland website about taking action for positive change in your life / getting unstuck from your rut (and sometimes those changes can be life-saving):
“There’s a deep-freeze of sorts for all good intentions — a place that you store your plans to make changes in your life when you know you’re not going to make them at all. There’s no way of knowing for sure which of your plans are destined for cryo-preservation, but when you utter the words “I know I should,” it’s a pretty good bet that you’ve found one. “I know I should lose weight” too often means you won’t. “I know I should quit smoking” is what you say right before you light up. “I know I should work out more or leave a bad marriage or get out of this lousy job,” are far too often followed by the word, “but.” …
And that’s generally the end of it.”
Click here to read the full article by Jeffrey Kluger on the Time Healthland website.
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