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Question:
Julie asks: I exercise both strength training machines and cardio at the Y 3 times a week for 80 mins. Is this enough?
Expert Answer:
Is it enough? Without knowing your goals it's hard to say if it's enough. If you want to stay physically fit, then yes. Your workout is within the recommended amount to be physically healthy. Exercising 3 days a week for 20 minutes a day will keep you there.
If you have different goals as far as losing weight, gaining muscle, etc. then the answer may be different. Just remember it's the quality (what and how you workout) versus the quantity (how much time you spend).
Keep changing your routines so your body is always challenged, because your body will adapt to the same exercises and then see no results. Plus, you don't want to get bored with your workouts and you want to stay motivated and keep them exciting, fun and challenging.
Stay Fit!
Our Expert is Michelle Jones, Health &Wellness Coordinator at Warren YMCA
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Strong Kids Campaign
The YMCA Strong Kids Campaign ensures that everyone can be part of the YMCA. Strong Kids is focused on raising much needed financial support for deserving children, teens and families who are unable to afford the full cost of participation in a YMCA program or activity.
Winter 1 Registration!
Registration is now open for the Winter 1 program session.
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volunteer
Enjoy a rewarding experience while serving your community. A variety of opportunities are available from teaching programs to being a camp counselor.
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Features this Month:
YMCA Quick-Fit Video: How to Do a Squat
Farmington YMCA's Pam Horetski provides instruction on how to do a proper squat exercise in this Quick-Fit Video. In the video, Pam shows you how to modify the exercise, adding resistance using free weights as well as YMCA fitness equipment.
Stay Safe When Going Online and Using Social Media
The Internet and social media offer all of us amazing opportunities to explore our world, share ideas and connect with people around the globe—but serious dangers exist. It’s important for everyone, especially youth, to think about what and how they share information.
- Never post your personal information, such as cell phone number or address.
- Never give out your password to anyone other than your parent or guardian.
- Never meet in person with anyone you first “met” online. Some people may not be who they say they are.
- Think before posting your photos. Never post a picture of yourself that is sexually provocative or inappropriate.
- Never respond to harassing or rude comments posted on your profile. Report these comments to the networking site if they violate that site’s terms of service.
- Set the privacy settings of your social networking profile (or page) so that:
a. You have to approve all friend requests.
b. Only your approved “friends” can view your profile. - Remember that posting information about your friends could put them at risk. Protect your friends by not posting any names, ages, phone numbers, school names or locations.
- Consider removing information from your blog and profile that could put you at risk. Remember, anyone has access to your blog and profile, not just people you know.
Did you know? Basketball was invented at the YMCA?
Yes, it was at the International YMCA Training School that in December 1891, James Naismith invented the game of basketball, doing so at the demand of Luther Gulick, the director of the school. Gulick needed a game to occupy a class of incorrigibles -- 18 future YMCA directors who, more interested in rugby and football, didn't care for leapfrog, tumbling and other activities they were forced to do during the winter.
Not only was basketball invented by a YMCA institution, but the game's first professional team came from a Y. The Trenton (N.J.) YMCA had fielded a basketball team since 1892 and in 1896 its team claimed to be the national champions after beating various other YMCA and college teams. The team eventually severed its ties with the Y. It played the 1896-97 season out of a local Masonic temple, charging for admission and keeping the proceeds.
Sign up for Youth Basketball Today
The progressive nature of YMCA Youth Sports provides a fun experience for kids at any level. Programs begin as young as pre-school age and graduate through teen leagues, though the fundamental YMCA principle that all kids play is consistent throughout. Visit Sports Programs for more information.
2009 Group Fitness Trends: Out with (some of) the Old, in with the New
YMCA Fitness Experts Predict Top 5
2009 will welcome a handful of new exercise trends, while popular group exercise programs in 2008—Kickboxing, Strength Training and Cycling—will continue to gain traction in the New Year, according to YMCA of Metropolitan Detroit Fitness Team experts.
“Group exercise, which is literally an instructor-led workout with a group of people, continues to be tremendously popular,” said Brian Wolverton, regional director of Wellness/Group Exercise for the YMCA. “When you work out with others, you benefit from the energy and strength of the group. In effect, your classmates become your teammates.”
The five Top Program trends expected in 2009 include:
- Boot Camp-style fitness and weight loss programs
Boot Camp is a high-intensity, motivational style fitness class led by a “drill sergeant” instructor who runs the group through intense combinations of cardio, strength and balance exercises. - Strength Training
Lifting weights isn’t just for bodybuilders anymore. Exercises of all ages are beginning to recognize the critical role strength training plays, particularly in maintaining bone mass density with exercisers over age 40. - Core Training
Different from strength training, this type of training emphasizes conditioning the back and abdomen muscles and improves spine stability. Kickboxing and other Martial Arts programs emphasize Core Training. - Step Aerobics
Step aerobics is a creative, fun, and very challenging exercise to burn fat and improve the condition of the heart and lungs. Choreographed routines are performed to music using a raised platform. - Pilates
Pilates emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement. It is one of the most popular exercise systems in the country largely because Pilates works so well for a wide range of people.
The YMCA offers more than 200 Martial Arts and Health & Fitness classes each session. Due to the volume and variety of Health & Fitness classes, subcategories—Aerobics & Cardio, Strength & Tone, Crosstraining, Pilates & Yoga, and Cycling — are provided to improve the search and acquisition process online and in the branch.
Winter I Registration is currently underway, with most classes beginning the week of Jan. 5, 2009. Learn more about Top Programs on our website.
As the New Year Approaches at the Carls YMCA…
The year 2009 is sure to be an exciting one as we unveil a variety of new opportunities, programs and events at the Carls Family YMCA! Winter I registration is going on right now, so don’t delay in checking out what there is to come in the New Year!
Scuba Diving has arrived at the Y! December 29th and 30th, Aquatic Adventures of Michigan will be here teaching scuba classes in our lap pool pool. Open to ages 5 and up, this class is available to facility members and has $25 fee. Don’t miss this opportunity to expand your horizons and learn a new skill. Please visit the front desk to register!
Does your swimming need a little help? Would you like to know how to correctly do that stroke that you struggle with? How about just having some fun down in the pool? If so, then our New Swim Clinics are for you. The classes run December 22, 23 & 26, as well as December 29, 30 & January 2 (Monday: Butterfly & Freestyle, Tuesday: Breaststroke & Backstroke, Friday: Water Polo). Take just one for $10 or all three for $20 and become the best swimmer you can be!
Coming this January! Junior Strength and Cardio! Open to ages 9-16, this is a 55 minute class with Master trainer Ricky Deligny geared toward improving cardiovascular strength and endurance. The session will entail the use of medicine balls, steppers, jump ropes, and the BOZU. There will be a flexibility, cardiovascular and strength test at the beginning and culmination of each 7 week session.
Also new this coming year is Running Club. Designed to help children ages 7-12 learn to run correctly and efficiently, this group will meet twice a week with Master Trainer Ricky and a number of qualified parent volunteers. Participants will take part in time trials as well as potential meets. For only $25, your child will receive a one year membership to the group and have the opportunity to learn skills that will last a lifetime.
On Sunday, January 18, please join us for our 3rd Annual Lifestyle Expo and find out about all of the great products and services that our local businesses have to offer! The event is from 1:00-5:00 pm.
From all of us here at the Carls Family YMCA, we wish you and yours the Happiest of Holidays!
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