This is a step by step guide where you will learn how to change your life style and achieve your fitness goal with theories behind fitness and practical advices from a certified coach. Although it is nice to reach your target weight, or manage to run a first 10 K race, if you did not achieved the fitness goal you setup last year, maybe you want to set a different type of fitness goal this year; a “process” fitness goal. Although interval training and high intensity workouts are very popular these days, the concept is also very useful for people who prefer walking which is very safe and anyone can do it.
Although people do different types of cross fitness training, the idea behind it is always the same: doing various types of workouts intensely in a short time is much better than moderate but long single-type exercises. More and more articles about the deadly effects of a sedentary lifestyle are reported in newspapers and magazines. Most of us know that exercises are good for our body and we must do them if we want to be healthy. For each of the beginner workouts, you will perform them 3 to 4 times per week for 2 weeks, but no more than 2 days in a row. Because this program is designed to maximize muscle growth along with connective tissue strength, it allows you to hit each muscle group with enough work volume to create a stimulus for growth while also allowing optimal recovery between workouts.
Now it’s time for you to see how you can put exercise techniques together to form comprehensive workout programs. I’ve given you plug and play workout programs that can easily be adjusted to any training environment. It’s important to note that these workout programs are provided to help you hit the ground running (in the right direction) by showing you how these metabolic strength training concepts and techniques can be put together in a variety of ways to develop comprehensive workout programs. The first logic model, seen directly below, is an overview of the YMCA Saskatoon programs and goals. These programming areas are further broken down into more than 30 individual program areas. Once I had established what is currently being offered within the drop-in fitness programming, I integrated my evaluation into its structure.
Programming would be in a holding pattern until suggestions could be made through the program assessment.
Instead of losing 10 pounds, you set your goal to be to work out 3 times a week and eat healthy food.
It behaves like a fiber rather than starch and regulates your blood sugar level far better than the freshly cooked pasta. Many scientific studies agree that even if you work out, if you sit a long time each day, the workout does not negate the bad effect of the sedentary lifestyle. Unfortunately this mentality of “must” makes exercise seem like a burden in our life, not something we can enjoy. You will perform a and b exercises as paired sets and complete all sets of a and b before moving on to the next paired set. In other words, while you’re doing workout B, you are allowing all the muscles you hit in workout A to recover, but you are remaining active both days, which allows you to work out more often and thus increase your fitness level faster.
The following sample workouts involve each of the three Cs of metabolic strength training: complexes, circuits, and combinations. Each workout program is designed to be performed 4 days per week, but no more than 2 days in a row, for a duration of 4 weeks before changing to another program in order to keep your workout from getting stale and boring.
It’s okay and, in fact, I encourage you to substitute exercises in the following workout programs and replace them with similar exercises from the same category in order to accommodate your particular training environment.
So, don’t just follow these workout programs, but also use them as templates to structure and develop you own endless variety of metabolic strength training workouts. I felt I had to look at the program offerings of the YMCA in their entirety, in order to contextualize the drop-in fitness programs.
The drop-in fitness programs I’m interested in evaluating his one of several programs within the Health, Fitness and Recreation category. The existing inputs and activities are shown in yellow and green in the center of the model. From these suggestions successful programs will be further supported, new programming would be recommended, and the long-term assessment practice established. In some sense, it is hype rather than scare tactics intended to make people buy more things (such as standing desks), but we can’t deny the results that many scientists are finding. If you think of exercise as some sort of chore, even if you workout, your mind won’t be there fully and you will workout less efficiently. But before you get going with any of these programs, it’s important that you know when and how often to use them each week.
To see the Saskatoon YMCA general programming in greater resolution simply click the image or on this text.
While the program itself promotes the health of the membership, the relationship to the overall goals of the YMCA is much more complex.
If successful, this would inevitably lead to a greater alignment of drop-in fitness program with the overall goals of the YMCA. Whatever you do, as long as you move your body, you are benefiting your body and your brain. The general membership dues which are collected to support all the programming of this non-profit organization are primarily collected from the membership through participation in fitness programs. I would initially begin with an investigation of existing assessment and evaluation from other Canadian YMCAs. Success of the drop-in program would lead to wider proliferation of programming and a greater funding base for programming overall, keeping the YMCA a vibrant community organization.
Additionally, do not take any of these sets to muscular failure, which means you should use a weight load that creates only mild muscle fatigue at the end of each set. These health, fitness and recreation programs do not solely fund all the other programs but provide a significant subsidy. Finally, before you begin your workout, you should perform a dynamic warm-up, and you should perform a cool-down at the end of the workout (see chapter 8). In particular the higher costs programs, such as aquatics, children’s camp and child care require subsidies to be maintained. This will be a great resources to use with your stakeholders to direct them to a common understanding of their programming and where the evaluation process fits. The green red and blue arrows are pathways for communication between the assessor and participants. Initially participants would be interviewed to help create criteria to assess the programs.
Then later, to both fill out a questionnaire and establish a baseline for success of the program.
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