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We are often asked, “How much exercise do I need each week to benefit from it?” We can shed light on that topic, but the next questions should be, “How can I achieve my workout goals?”
According to the American College of Sports Medicine (ACSM), the ideal workout regimen balances cardiovascular work and strength training. Their guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days a week. Additionally, you should do strength training twice a week.
How that applies to you depends upon your age and ability. For example, the American Heart Association defines moderate-intensity physical activity as activity that increases your heart rate to 50% to 70% of its maximum rate, while vigorous physical activity is about 70% to 85% of the maximum rate. However, your target heart rate changes as you age. Twenty-year-olds have a higher target (100-170 beats per minute) than 50-year-olds (85-145 beats per minute). That means less-intense exercise can still make a big impact the older you get.
The most essential tips to getting the benefits of exercise are 1) creating an exercise plan that considers your age and ability and, 2) making it a routine. In both cases, your Y can help.
Our personal trainers can assist you in developing a personalized exercise plan. They can also help you get in the habit of working out because a plan not executed is a one that will fail. And, they can also assist you in regularly adjusting your plan so it does not become monotonous. Unlike your home, our branches have the equipment to help you do nearly every type of exercise. We offer a range of machines for you to pick and choose from such as treadmills, ellipticals, bicycles, weights and mats for floor work, not to mention our pools in most of our branches, so you’ll never feel limited or get bored. Members enjoyed more than 4,500 hours of personal training from our expert trainers last year.
Whether you work with a trainer or on your own, working out at a branch helps you achieve your goals. The routine of going to a branch will become part of our weekly schedule. Plus, other members at the branch of all ages and abilities are working on their goals. Being part of a community with a common purpose transforms what might be the drudgery of working out into a safe, supportive environment in which to exercise and socialize. You simply cannot get that from an in-home workout.
Make coming to your branch a habit. Let us make it easy and fun for you to get and stay in shape while supporting your community.