Cardiovascular Exercise:

Frequency: 150 minutes/week
Intensity and time: 30-60 minutes of moderate5x/week OR 20-60 minutes of vigorous 3x week
Progression: Gradual
Other info: One continuous session OR multiple shorter sessions of 10 minutes minimum are acceptable. People unable to meet these minimums can still benefit from activity.

Resistance Exercise:

Frequency: 2-3x/week
Intensity and time: 2-4 sets of either 8-12 reps for strength/power. 10-15 reps for older persons new to exercise, or 15-20 reps to improve endurance. Light intensity for beginners or older adults.
Progression: Gradual
Other info: Wait at least 48 hours between sessions

Flexibility Exercise:

Frequency: 2-3x week
Intensity and Time: Hold each stretch 10-30 seconds to point of tightness or slight discomfort. Repeat 2-4x accumulated 60 secs per stretch. Static, dynamic, ballistic, or PNF are appropriate.
Progression: Gradual
Other Info: Warm up first before stretching

Neuromotor Exercise:

Frequency: 2-3x week
Intensity and time: 20-30 minutes/day
Progression: Gradual
Other Info: Include Motor skills ( balance, agility, coordination, gait) Proprioceptive training, and tai chi, yoga, etc.

Definitions

Moderately intense activity: A brisk walk or activity that accelerates the hear rate. “Breaking a sweat” while remaining able to carry on a conversation is considered a moderate intensity activity.

Vigorous intensity activity: An activity such as jogging and it causes rapid breathing and a substantial increase in heart rate.

How do these recommendations address weight maintainance and weight loss? Many people need more than 30 minutes of moderate-intensity activity to maintain weight or contribute to significant weight loss. The control of body weight responds to both calories consumed as well as calories expended during activity. Both intake and expenditure need to be considered to prevent unhealthy weight gain or achieve weight loss. For individuals who achieve the moderate-intensity activity for 30 minutes on 5 days a week but remain overweight, an increase in their physical activity is a reasonable component of any strategy to lose weight.

According to ACSM these recommendations are addressing concern that adults in the United States are not active enough. Physical inactivity is a public health issue. Possible diseases due to inactivity include cardiovascular disease, type 2 diabetes, obesity, cancer, depression, hypertension, strokes, colon and breast cancer and anxiety. The recommendations above are the basic minimum for suggested physical activity.

Our solution is our NO-BODY LEFT BEHIND outdoor Fitness classes that meet year round and utilize the outdoor environment in all terrain,all weather to educate, inspire and facilitate meaningful lifestyle changes for all clients and assist them in obtaining their goals.

Our outdoor fitness groups are small and will provide you with a varied workout that allow you to burn calories and increase your fitness level, through cardiovascular, strength, core, agility, balance and flexibility training. Whatever your fitness level, you will be challenged at your own level with success. Enjoy the expertise and benefits of personal training added with a great sense of camaraderie while working out with others.

What: Varied workouts depending on the time of year including snow shoeing, biking, hiking, walking, general outdoor training including cardiovascular, strength, balance, agility and flexibility training and more.

Who: Women of all levels and abilities. You don’t have to be in shape, we will get you there at your own pace!

Current classes: snow shoeing classes with core and flexibility training, walking/core/flexibility classes, general outdoor training classes.

Where: Different locations, parks, playgrounds and the surrounding woods of the Metrowest area.

When: Call or email Lee for summer schedule.

What to Bring: Water, a mat and a willing spirit.

Weather: We work out in most weather, with the exception of thunder storms or heavy rain.

How to join: Call 617-872-7429 or email Lee Nordblom.

In our classes an environment is created where women can enjoy the playfulness of childhood, while bonding with other women, and heightening a sense of belonging, trust, and accountability. We have women empowering women through fitness in various outdoor environments. Women are encouraged to step out of their self limiting beliefs and into a world of taking risks, while being treated with respect.

The result is women who are laughing, listening, admiring, and caring for and with others, making it possible for each to accomplish what they thought they never could. An entire emotional and social support system emerges that encourages validation and fulfillment from each other. Meaningful lifestyle changes are taking place in an inspiring and safe environment that leave these women feeling motivated, connected, healthy and well.

The snow is here and the air is invigorating!

Snowshoe your way to health and wellness with the fellowship of other women in a fun and active class.

Please come join the group and try out a snowshoeing class. You do not need to have snowshoed before. If you can walk and run, you can snowshoe. Burn calories while training in a motivating and supportive environment. Each class includes a variety of abilities, so you will fit in no matter what your fitness level. Come with a willing spirit and leave with new friends, feeling refreshed and uplifted.

Winter sessions begin January 12th, 2011

Unique benefits:

• It’s cost effective
• It brings people together with similar interests and goals
• It Allows you to work harder than if you were on your own
• Bonds between clients are formed that provide support, motivation and accountability
• It maintains the quality and safety of personal training
• It’s a dynamic varied workout that is challenging while allowing each individual to work at their own pace
• It’s positive, full of energy,social, friendly and fun
• You gain strength, better health, balance, and new friends
• Vitamin D is naturally being absorbed by your body
• You are in Nature’s gym