Annual Pool Maintenance: The lap pool is closed August 2-8. The therapy pool is closed August 9-15.
By: Avera Staff
Creating a workout schedule can be intimidating if you’re new to exercise. Here a sample workout schedule courtesy of shape.com.
Monday (45 to 60 minutes) Upper-body Strength Training
Strength training can help build lean muscle, increase bone strength, and prevent injury. Try a bodyweight workout or use weights.
Tuesday (30 to 60 minutes) Lower-body Strength Training
Give your upper body a rest by focusing your strength training on your lower body. Use resistance bands, weights or dumbbells to increase the intensity of your workout.
Wednesday (30 to 60 minutes) Low-Impact Workout
After two days of strength training, it’s time for a low-impact day to help with muscle recovery. Try workouts such as yoga, barre, light cycling or swimming.
Thursday (20 minutes) High Intensity Interval Training
Add variety to your workout schedule and burn calories in a short amount of time with a HIIT workout. Pick activities you enjoy such as running, cycling, dancing or a group exercise class.
Friday (30 to 60 minutes) Total-body Strength Training
Work all the major muscle groups on this day such as quads, glutes, hamstrings, chest, upper back and core.
Saturday (For as long as you’re comfortable) Steady-state cardio
Steady-state cardio is important for your health, even though HIIT is popular these days. Make sure it’s a part of your workout schedule on a weekly basis. Running and biking are great options.
Sunday Rest Day
Foam roll and stretch on this day. Rest your body to prepare for a new week of working out.
Our Fitness Specialists at the center are always available to give you a complimentary fitness assessment and develop a customized fitness plan for your goals. Visit the Member Services desk for more information.
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