News Flash

Home - Aquatic & Fitness Center

Posted on: October 1, 2022

October's Wellness Goal: Change It Up!

A New Design (60)

October’s Wellness Goal: Change it up!

What exactly does change it up mean? Well many of us are creatures of habit, we schedule our lives down to the very last minute and many times it will consist of doing the same thing; waking up, working, going to the gym, eating dinner then bed. Schedules are helpful, and consistency is important, most of the time. When it comes to everyday life, consistency is good because it allows you to develop a routine and helps to build momentum. For example it’s good to be consistently on time, or consistently good at practice or at work but when it comes to your fitness routine being consistent might be doing more harm than good. Don’t get me wrong, you should consistently go to the gym and be active but it’s important to vary your actual exercise routine!!

When we are at the gym or plan to work out, we stick to what is comfortable. We go to the same class, head for the same treadmill or elliptical, log the same workout on the same machine or run the same route when go for a run.  Sure, there are definitely some benefits to performing the same workout routine especially when it comes to endurance. If you are training for a road race especially one of long distance such as a marathon, running multiple days and getting a regular cardio workout in is good. The more you run the better you will be at it, practice does make perfect.

Strength training is a more complicated matter, strength training needs to be repeated for a period of time in order to be effective. The first 4-6 weeks of a strength program are neurological improvements. Your brain is learning how to most efficiently recruit muscles to complete the moves. Then about 12-16 weeks is usually when you’ll start to see progress. The human body is great at adapting to whatever we throw at it. When we ask our body to run the same course multiple times it will become efficient at it. A run that you found to be a challenging, a sweat dripping workout will become an average workout.   If you perform a chest press or squat the same weight over a course of time that weight will become easy.

One of the biggest reasons to change up a workout routine is to avoid plateauing.  Plateau basically means when your body adapts and becomes efficient at it. When this happens you are likely to burn less calories doing the same workout than you previously did. When it’s a new workout your body will work harder to make adjustment to the new activity. To help you change up your routine follow the F.I.T.T principle which stand for

Frequency- how often you perform the workout. So instead of running 2 times a week try running 3 times a week

Intensity- how much effort/ energy you put into the workout. The best way to measure this is through heart rate. If you aren’t able to measure it through heart rate  then try increasing speed on the treadmill by 1, by walking a little bit faster on your next walk or by increasing the weight by half a pound the next time you strength train.

Time – how much time you perform the activity for. If you usually run, walk or do the elliptical for 30 minutes try increasing to 35-40 minutes.

Type- what movement you’re performing. If you usually go for a run try cycling, rowing or swimming. If you use the same chest machine at the gym use a different type of machine. The machine can still target your chest as long as the movement is different (regular chest press vs incline chest press)

Facebook Twitter Email

Other News in Home - Aquatic & Fitness Center

Breast Cancer Walk Website

Buddy Up For Breast Cancer 1 Mile Walk

Posted on: September 21, 2023
Pink Party Flyer Template (1) (2)

Pretty In Pink Zumba Dance Party

Posted on: September 21, 2023
2023 Car Wash Website

Wash Away Breast Cancer Car Wash

Posted on: September 21, 2023
Health Gala - Wellness Event blue

August is National Wellness Month

Posted on: August 1, 2023
Swim Meet (3) (1)

Swim Meet in Pool Area

Posted on: August 22, 2023

Summertime Family Fitness

Posted on: July 1, 2023
A New Design - 2023-04-28T090234.295


Posted on: May 1, 2023

Beach Cleanup

Posted on: April 12, 2023
AFC Health Fair (1) (1)

Members Health Fair

Posted on: April 13, 2023

ZUMBA Dance Party

Posted on: April 10, 2023
national move month

National Move More Month

Posted on: April 1, 2023

Community CPR & AED Training

Posted on: March 11, 2023
watch the clock

Watch the Clock

Posted on: March 1, 2023
A New Design (89)

Target Heart Rate

Posted on: February 2, 2023
A New Design (1) (10)

USMS Masters Swim Meet

Posted on: February 21, 2023
social hour flyer (1) (1)

Social Hour

Posted on: January 23, 2023
A New Design (81)

Stroll Into the New Year

Posted on: January 1, 2023
2023 Ad (1) (1)

50% Off the Joining Fee!

Posted on: December 26, 2022
A New Design (69)

Holiday Health and Fitness Tip

Posted on: December 1, 2022
A New Design (1) (5)

Christmas Mini Camps

Posted on: November 28, 2022
A New Design (68)

Gingerbread House Decorating

Posted on: November 28, 2022
Copy of Swimming Event Template (1)

Swim Meet in Pool Area

Posted on: November 2, 2022
Anniversary Ad (1) (2)

Celebrating 17 Years of AWESOME!

Posted on: November 2, 2022
Breast Cancer Awairness Day (1)

Breast Cancer Awareness Month

Posted on: October 1, 2022