What you need to know to set your October Challenge goal!
If you haven't heard yet, our October challenge is about YOU coming up with an amount of classes you'd like to attend for the month and then working towards that goal!
We REALLY like this because it allows you to tailor this challenge specifically to your needs, schedule, and fitness aspirations.
With that being said we wanted to share some research and recommendations from the CDC and ACSM on how to maximize exercise for improving your health. We hope you incorporate this info into this challenge and continue to reference this in the future!
The CDC states: "Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity"
150 minutes of moderate intensity physical activity is aimed at aerobic activity or structured aerobic exercise that is increasing your heart rate to 64-76% of your max HR.
How do you determine this?
First, take 220 and subtract your age to find your estimated MaxHR (example 220 - 26 y.o. = 194)
Then take that number and multiple it by 64% and then 76%!
example:
194 x .64% = 124
194 x.76% = 147
Lastly, monitor your heart rate during exercise with a heart rate monitor or fitness tracker and see how many minutes during exercise you're staying at that heart rate zone between 124 and 147 in our example.
2 days of strength training activity is aimed at you completing 2 days out of the week strengthening every major muscle group with 24-48 hours of rest in between. (The rest here is aimed more at progressive overload training with heavier weights-rest is necessary with Studio classes for muscle repair, however our body weight and <5lb resistance training doesn't require 48 hours of rest)
These recommendations have been shown to decrease your risk for disease, increase lifespan longevity, and improve your overall quality of life.
NOW How do you take this recommendations and fit them with Studio classes? Read below for some class combos to potentially fit the CDC and ACSMs recommendations
Every person's body reacts to exercise differently. So this is why monitoring your heart rate during our classes can give insightful info into how many minutes of aerobic activity you're achieving. With that please take these general recommendations with a grain of salt because this is not a one size fits all and adjust accordingly to what feels best for your body.
3 Studio Barre Classes = 150 minutes total
aerobic conditioning requirement probably not met depending on your heart rate response
strength training requirement met
5 Studio Barre Classes = 250 minutes total
aerobic conditioning requirement probably met depending on your heart rate response
strength training requirement met
5 Studio Blast Classes = 150 minutes total
aerobic conditioning requirement probably not met depending on your heart rate response
strength training requirement met
3 Studio Barre Classes and 1 HIIT Blast Class or Bounce Blast Class = 180 minutes total
aerobic conditioning requirement probably met depending on your heart rate response
strength training requirement met
There are so many combos outside of these four so find one that works best for your body, recovery, schedule, and lifestyle!!!
We can't wait to see the goals YOU (our members) set and are even more excited to cheer you on as you journey towards accomplishing them!