Get Your Move On! Here are a dozen & 1 ways to do it! Attend a free demo class and enter to win a FREE registered class! One ballot provided for each demo class attended. Must attend the full class. Draw will occur on December 24, 2014 at 12:00pm. Winner will be contacted by phone or email.
Saturday, December 13
Pilates Level 1 – 8:00-9:00am – Studio B – Jacqui
Self Defense – 9:30-10:30am – MP1 – Geri
Sunday, December 14
Fitness Kickboxing – 6:30-7:30pm – Studio B – Diane
Monday, December 15
Belly Dance – 6:30-7:30pm – Studio B – Serena
AquaBootcamp – 7:00-7:45pm – Pool – Kristin
Tuesday, December 16
Active Yoga – 5:15-6:15pm – Studio B – Agatha
TRX – 6:30-7:30pm – Studio B – Agatha
Wednesday, December 17
Bellyfit® – 5:30-6:30pm – Studio B – Serena
Active Yoga – 6:00-7:00pm – Studio A – Agatha
Metabolic Conditioning – 7:15-8pm – Studio A – Agatha
Thursday, December 18
Hard Core – 6:00-7:00pm – Studio B – Agatha
Kettlebell Bootcamp – 6:30-7:30pm – MP1 – Jacqui
Monday, December 22
Women’s Resistance – 9:30-10:30am – Studio B – Kaia
Bellyfit SAGE™ – 10:30-11:30am – Studio A – Serena
There is still time to get those outdoor workouts in!
New session starts TODAY!
Mondays or Wednesdays 12:05-12:50pm (3 weeks)
Combine cardiovascular and strength conditioning using functional exercises, portable equipment and the great outdoors.
To register please call 403-781-1684.
The words “metabolic conditioning” are thrown around quite a bit in the fitness industry. In one setting, it may mean something as simple as intervals while in a different gym it may consist of a complex circuit involving kettlebells, rope slams, and medicine ball work. So what does metabolic conditioning actually mean? Furthermore, what types of metabolic workouts are the most effective?
Metabolic conditioning simply refers to structured patterns of work and rest periods to elicit a desired response from the body. This desired response is usually to maximize efficiency of a particular energy system. The body has several different methods of getting energy. Different ratios of work to rest periods call upon different energy systems and cause specific adaptations. Therefore, researchers in the Journal of Strength and Conditioning Research concluded that a metabolic conditioning workout should be based on desired outcomes and an individual’s level of fitness. For instance, someone looking to add size should have a different work to rest ratio than someone looking to get leaner or run farther. Pairing difficult exercises together and blowing through a circuit with no regards to timing isn’t nearly as beneficial as a planned attack.
To fully be able to apply the concepts of metabolic conditioning, let’s first look at the main ways the body gets energy during exercise.
Exercise Metabolism: The Basics
Metabolism simply refers to how we break down food for energy. Everything we ingest must be broken down into smaller particles in order to be used by the body. There are three primary pathways for metabolism that each has their own place and purpose.
The Immediate System
Commonly referred to as the creatine phosphate pathway, think of this system as the fastest and most powerful method of getting energy. It’s mainly utilized when performing power exercises that last less than 10 seconds (think Olympic lifts and sprinting). More important than the duration is the recovery time. This system (since it’s so quick and powerful) takes around three to five minutes to fully recover.
The Intermediate System
Called the glycolytic pathway, this is an intermediate system that provides energy for activities lasting between one to four minutes. It’s primarily used in shorter duration, intense activities including weightlifting and mid-distance running intervals (400-800m). The glycolytic pathway takes between one and three minutes to recover.
The Long-Duration System
Often referred to as the aerobic system, this long-lasting energy system can go for hours upon hours of easy to moderate intensity work. Since we have almost limitless amounts of fuel for the aerobic system (fat), it can recover in a matter of seconds.
With the three major pathways outlined, keep in mind that there is always interplay. No one sole pathway is working at a time. Throughout a workout, each system is contributing to some degree; however, certain work to rest ratios call upon one primary system.
Developing Your Metabolic Conditioning Circuit
The purpose of metabolic conditioning is to maximize the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished. Such a high intensity during the session increases EPOC and leads to a higher resting metabolism for the next few hours according to the Journal of Strength and Conditioning Research.
The effectiveness of your metabolic conditioning is determined by the specificity in the work to rest ratios. The key is finding out exactly what you’re trying to improve. If your goal is to play better in the weekend-warrior football scrimmage – you’re better off working in the intermediate pathway since it closely mimics the demands of the sport (20 second plays with about a 40-50 second rest). However, if your goal were to become better at endurance exercise, you would be better off incorporating longer circuits with minimal rest in between exercises. Keep in mind that the intensity of the set should remain as high as possible throughout the specified work duration. In order to elicit the desired response, the body must be pushed in terms of performance.
Rather than focusing solely on the intensity of the circuit, take into account the rest periods between working bouts. If your goal is to enhance the intermediate system, it’s important that you allow enough time to recover between sets (two to three minutes). Repeating the exercise bout any sooner runs the risk of lowering intensity and turning the workout into an aerobic session. To get the most out of your metabolic conditioning workout, use total body exercises with moderate loads that still allow you to use proper form.
Metabolic Conditioning can be done by all fitness levels, just be aware of your own limitations and what they mean. If you are willing to push yourself to the limit and then committed to taking a break – you will see improvement in your performance. One of the best things about Metabolic Conditioning is that it is going to challenge your system no matter what resulting in improved conditioning and sometimes even weight loss when paired with proper eating habits.
Try something new – The Eau Claire YMCA start October 30th
XFit – on going
Thursdays 12:05-1:00pm or
For more information or to register please call 403-781-1684
Kick it up a notch with XFit at the Eau Claire YMCA
This high intensity, metabolic based workout is designed to challenge you to the max! Build strength, endurance and improve your fitness level this summer!
Please call 403-781-1682 for more information or to register.
I took some time to look around at what to see what was hot this summer in fitness. I happened across an article from New York about trends and thought, I wonder how close Calgary is to being on top of current trends…..I was pleasantly surprised!
XFIT –International trend Crossfit, even has it’s own Crossfit Games competition–it’s not a fad. So whether it is the Crossfit brand, Brick Crossfit workout or the YMCA’s own XFit classes, this workout advocates a mix of aerobic exercise, body weight exercise, gymnastics, and Olympic weight lifting. CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement,” with the stated goal of improving fitness. Workouts are typically short and intense, demanding all-out physical exertion. Not for the weak of heart, Crossfit offers intensity with results.
Eau Claire YMCA – Mondays 6:30-7:30 pm and Thursdays
12:05-1:00pm Starting July 2nd.
Outdoor Bootcamps are a great way to get outdoors and get fit this summer. These interval based workouts are also a great way to get ready for the popular obstacle based races that have grown in popularity over the past few years like Spartan Races.
Check with your local YMCA Branch for times and dates for Outdoor Bootcamps closest to you. Summer programs start July 2nd.
Indoor Cycle Classes– Whether your goal this summer is a triathlon, fondo or Spartan races, indoor cycling offers great training opportunities and advantages. High intensity coupled with minimal impact on joints, indoor cycling runs rain or shine during the summer months!
Drop in cycle classes run all year long, check with your branch for scheduled days and times.
The last trend mentioned in the New York article is Bike Share, similar to the Car2go idea. This trend is growing wheels in Calgary according to the article in the Calgary Hearld (see link below). Until this concept really takes off, take your own initiative and book one day a week and cycle in. Even if your commute is extensive, Calgary has one of the best bike path systems in the country. Enjoy a beautiful ride, stay fit and be kind to the environment. See the link below to plan your route.
Check out the Eau Claire YMCA’s new metabolic conditioning area.
The 4th Floor ZONE
“The Functional Training Zone is a brand new space created on the weight floor to give you the freedom to perform dynamic movements and create personal circuits. Equipped with kettlebells, rubberized dumbbells, Dynamax medballs, plyo boxes and a host of cardio pieces, this is the zone for you to cross train to your heart’s content.”
Besides the usual benefits of exercising Outdoor bootcamp helps to
- Increased metabolic rate
- Increased post-exercise caloric consumption
- A greater source of fresh air
- Exposure to Sunlight to increase vitamin D levels
- Increase energy level and mood
- Saves time: since you are outside and working out the same time
Also, because Boot Camps train small groups, they can be tailored to individual fitness and strength. You can adjust the intensity level to your fitness. You will find people with different fitness levels and ability, some might be athletes; others may be coming out of injury and want to build their strength, or only beginning their new life of fitness. But there’s definitely no slacking in Boot Camp, no matter what is your level, you are worked to push through your barriers and reach your goals!
It’s not too late to join spring classes at the YMCA! So much to choose from! Come in … Have Fun… Be healthy.
For more information, please call your local branch or take a look at our Program Guides for times and selection.
Spring/Summer Program Registration is open
Spring Programs start April 1st – it’s not too late to register!
Members – February 25th 5:30am.
Non Members – Spring March 5th 5:30am
Non Members – Summer June 3rd 5:30am
Don’t miss your chance to register for your favorite programs.
Preschool – Swim Lessons, Variety, Sports, Tumble Time, Kangaroos and Climbers, Gym and Swim and much more.
Youth – Swim Lessons, Junior Lifeguard Club, H20 Extreme, Steve Nash Basketball, Parkour, Court Sports, Floor Hockey, Badminton, Handball, Indoor Soccer and more!
Adult – Yoga, Pilates, Fusion, Resistance Training for Triathlon, Kettlebell Bootcamp, Yoga for Runners, Tai Chi, Zumba, Xfit, Outdoor Bootcamps, TRX, Running programs, Boxer’s workout, Metabolic Conditioining, Triathlon Swim, Masters Swim, Learn to Swim, Stroke Improvement, Swim Fit and Aqua Boot Camp!
Let us help you keep your promises for a healthier 2013. Yoga, Fusion and Zumba are just a few of the more than twenty programs being offered at Eau Claire YMCA!
Come try one of our Aqua boot camps being offered on Mondays and Fridays at noon. Remember YMCA rolling registration lets you always be on time. Registration continues after programs have begun and fees are adjusted accordingly.
A body in motion is always headed in the right direction. Call 403-781-1684 for more information or to register .
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