Choose the right exercise program in 2024
Fitness resolutions are common at the beginning of the new year. The key to maintaining an effective exercise program is to establish your goals, know your physical limitations and choose exercises that you enjoy. Below are four effective types of exercise to consider kicking off your fitness resolution.
Group exercise classes
The social component to exercise has been proven to be a long-term successful strategy. With group exercise classes you can combine the expertise of the instructor, exercises that you enjoy and a social group for support. Group classes come in a variety of styles and levels. They can range from a mind/body connection (yoga and Tai Chi), physically demanding (indoor cycling and strength circuits), specialty (Pilates and kickboxing) or simply fun (Zumba®). Choose classes that fit your needs and ability. Montage Wellness Center in Salinas and Marina offer a variety of group classes each month.
Aquatic training
Swimming and other aquatic exercise is not only effective for training, but it offers other components that most of us will need at some point in our exercise routine. It is a great form of exercise and recovery. The buoyancy component of aquatic training allows you to decompress stiff joints and the spine while exercising. Warm water training has a therapeutic value for individuals with certain conditions such as arthritis. Joints are typically more mobile in the water and it allow you to move with different muscle patterns. You don’t have to know how to swim to reap the benefits of aquatic training. Try an aqua aerobics class or simply walk laps in the lap pool. Montage Wellness Center has a warm water therapy pool, lap swimming pool and spa to suit your aquatic needs.
Strength training
The average adult loses 3-5 percent of their muscle mass each decade after age 30. Lean muscle is a key to a health body composition and overall health. If you are a beginner, learn muscle movement patterns on the machines first, and then you can start duplicating these movements with dumbbells and barbells. Don’t be afraid to ask for help. Invest in a personal trainer or schedule a complimentary strength equipment orientation to learn how to set up the weight machines.
Cardiovascular training
Cardiovascular training is a key component to improving and maintaining a healthy heart and lungs. The American College of Sports Medicine recommends participating in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week. This is a minimum aerobic requirement, and we recommend working up to 60 minutes of physical activity daily. If you are new to fitness, start with smaller increments of two 15-minute sessions or three 10-minute sessions to help you become acclimated to your new routine. Aerobic training has a variety of options including biking, walking, running, rowing, swimming, elliptical machines stair machines and group classes. Our facility also has seated stair stepping machines to accommodate both upper and lower body exercise while seated.
