Fitness That Works

Activity tracking begins today – Monday, April 6th.

Please take the time to read the program description.

We have about 500 participants registered. I am continuing to enter everyone’s registration information (Thank you to the CFHL staff for assisting me!) and will provide a list of the teams and their members Tuesday or Wednesday. Begin logging your points today!

What’s the point?
How many points per week would it take to meet the Physical Activity Guidelines for Americans developed by Health and Human Services?

To achieve significant health benefits, for cardio, they recommend accumulating 150 minutes of moderate intensity physical activity like brisk walking or 75 minutes of vigorous intensity cardio, like running in 10 or more minute periods during the week. In the Fitness That Works Program, I get 1 point for each 10 minute bout of cardio and could check off as many as 3 cardio boxes per day or a total of 21 boxes per week. However, I could meet the guidelines with as little as 8 to 15 boxes per week depending on whether I am relying on participating in moderate or vigorous intensity cardio activity alternatives.

In addition to cardio, the guidelines also suggest participation in strengthening exercises for the major muscles or motions of the musculoskeletal system 2 to 3 well-spaced days per week. A very simple way to think about the major muscles/motions would be a push and a pull exercise for the upper body, a leg press exercise for the lower body and a trunk flexion and extension exercise for the torso. That would be a total of 5 exercises. If I did them 2 to 3 days per week, that would be 10 to 15 total strengthening exercises per week.
Combining the cardio and strengthening exercises would be a range of 18 – 30 points or boxes checked per week. This is far less than the 70 possible boxes I could check per week.

Here’s the best news. The guidelines state that – All adults should avoid inactivity. Some physical activity is better than none, and those who participate in any amount of regular physical activity gain some health benefits! Focus on creating a long-term commitment to regular physical activity that works for you.