Tag Archives: spinning

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!


LINC Spins for Strong Kids

On March 3rd, YMCA Calgary kicked off the 2014 Strong Kids campaign with the Spin for Strong Kids fundraiser. Stationary bikes were spinning like crazy in all of the branches, and both the North and South LINC students were part of the fun!

After learning about the Strong Kids Campaign in their classes, the LINC participants worked hard to raise money for the Spin-a-Thon.  Since joining the LINC program and the YMCA, many students seek out ways to give back to their community. The Spin for Strong Kids Event was the perfect opportunity to give back, get some exercise, and have fun with all of the staff, volunteers, members, and participants!

The money raised for the Strong Kids Campaign will help the children and youth in our community have positive experiences, build positive relationships, and develop leadership skills.  By helping to send a child to camp, learn to swim, or play basketball, the money raised will directly impact the future of our community in a positive way.  Way to go, LINC!

Thanks to everyone for riding  yesterday. Not only did LINC do a fantastic job raising money for Strong Kids, you also raised awareness with your encouragements and cheering during the event. Way to go!


Strong Kids Spin

Shawnessy’s fourth annual Spin for Strong Kids will be taking place on March 4!

Join us at Shawnesssy YMCA beginning at 6am on Monday March 4th for a 30 minute ride, that will show your support for the development of children in our YMCA community.

For all you YSurvivors, it’s a perfect way to get some bonus points for your team!  Pledge packages are now ready for pick-up at Member Services.
For more information, please call 403-256-5533.


Be part of our 2013 YMCA Strong Kids Kick-off!

You know what the best way to stay active is? Staying active by participating in an event that is aimed towards making a difference!

 

On March 4th, the YMCA in the South Health Campus will be hosting their ‘Spin for Strong Kids’ Campaign! Why not stay active, while donating your time for a good cause?  Every YMCA in Calgary will have spin bikes where staff, volunteers, participants and members will have the chance to spin for 30 minutes each to raise money for our charity.

If you are interested in joining our Strong Kids charity event, make sure to stop by any YMCA branch and talk to member services. They will provide you with a pledge package and a sign-up sheet for the bike. Anyone is welcome to participate, members and non-members! It’d be fantastic to have the whole community involved in spinning for such a great cause. You are welcome to join individually or in a group- the more the merrier!

You might be wondering however… what exactly is the Strong Kids Campaign? Afterall, isn’t the YMCA just a fitness center? Well, at first glance that might be the case, but in reality, the YMCA is so much more than that!

Did you know, the YMCA is actually a charitable organization? Not just a fitness center, but ‘a charitable organization driven by its mission to facilitate and promote the spiritual, mental, physical and social development of individuals and to foster a sense of responsibility within the community’? Well, now you know! Tied to our values, is our Strong Kids Program. This campaign raises the needed financial support for children, teens, and families who are unable to afford the full cost of participation in a YMCA program or activity. This could range from swimming lessons, camp costs, and even  babysitting. YMCA Strong Kids Campaign helps one person at a time, one family at a time, and one program at a time. It may not be evident initially, but learning leadership skills, working with others in activities, finding a child’s passion that will carry on in the future, and finding inspiration that will carry one’s life forward all begins with a single seed, and that seed may be found and planted in a YMCA activity.

 

To be able to hone, develop, and flourish that ‘seed’ one must be able to have the opportunity, and that is what the YMCA and the Strong Kids Campaign aim to do: Provide the opportunity to develop, flourish, and hone the seeds of a child regardless of financial background.

Every  Kid Deserves a Chance

 

So what do you say, ready to be part of something positive? Something that may change a child’s life forever by spinning only for 30 minutes? Join us in having fun with others spinning for the same goal! Ask us how to be part of the Strong Kids Campaign further!

YMCA in the South Health Campus is waiting for you! Hope to see your name on our sign up sheet. (:

 

Shawnessy Day Camp kids raising money for Strong Kids


Join us at the 2013 YMCA Strong Kids Kick-Off

Looking for a way to get active while helping a great cause? On Monday, March 4, join us at Spin for Strong Kids to kick-off the 2013 YMCA Strong Kids Campaign! 

Every YMCA in Calgary will have spin bikes in the lobby—all of our fantastic staff, volunteers, participants and members who want to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids.

How do I Join?
Pick up a pledge package at Member Services of your YMCA and sign-up for a bike. You don’t have to be a YMCA member to join—everyone is welcome. Join individually or gather a group and spin together!

The 2013 goal is to raise $1.5 million to benefit 20,000 local youth and children. 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.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.

Join the conversation: #SpinForStrongKids


Join us at the 2013 YMCA Strong Kids Kick-Off

Looking for a way to get active while helping a great cause? On Monday, March 4, join us at Spin for Strong Kids to kick-off the 2013 YMCA Strong Kids Campaign! 

Every YMCA in Calgary will have spin bikes in the lobby—all of our fantastic staff, volunteers, participants and members who want to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids.

How do I Join?
Pick up a pledge package at Member Services of your YMCA and sign-up for a bike. You don’t have to be a YMCA member to join—everyone is welcome. Join individually or gather a group and spin together!

The 2013 goal is to raise $1.5 million to benefit 20,000 local youth and children. 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.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.

Join the conversation: #SpinForStrongKids


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