Active150 Challenge

active150 Challenge: Bring the minutes that matter!

January 17-31, 2022

Do you know how many active minutes you’re getting per day? Per week?

This January, your YMCA is challenging all members to move and enjoy 150 moderate to vigorous active minutes per week. Did you know that adults between the ages of 18 to 64 should reach a minimum 150 minutes of moderate to vigorous intensity per week? When we move at least 150 minutes per week, we feel better, move better and decrease the risk of chronic diseases.

Already exercising for 150 minutes per week? Try strive for upwards of 300 minutes! This maximizes your health out comes from exercise.

How does the active150 Challenge?

The challenge is simple! Move with intention for at least 150 minutes.

Select activities that will get you heart rate up for the minimum of 150 minutes of exercise per week. Need help finding activities to get you moving? Explore our activity calendar for suggestions on how to get moving for 14 days.

Each day track your minutes on the provided tracker and have a YMCA staff member sign off. At the end of the week or when you’ve reached 150 minutes, submit your tracker to the membership desk to be entered in our giveaway. Pick up your second tracker to complete 300 minutes per week! This will give you a second entry in our active150 giveaway!

Submit your completed 150 tracker for your entry to win a YMCA prize pack!

FAQs

Do I have to stick to the calendar every day?

Do what feels right for your body! The challenge calendar will provide you with the optimal rest and recovery days between the more intense workouts. If you are feeling too tired or sore to complete the exercises on certain days, that is 100% ok! Feel free to swap it with an active recovery day instead. Alternatively, you may also feel inspired to get moving on a day that was meant to be an active recovery and we’re here for this, too. Remember to do what feels right for you that day.

I am new to exercise and I worry about starting a new exercise routine. Am I going to have to workout hard?

Believe it or not, you do not have to go all out to get results. Exercising too hard, especially for someone new to exercise, can increase your chance of injury and can make it more difficult to stick to new exercise habits. Slow and steady wins the race!

When it comes to cardio, you can follow the heart rate training zone chart in the fitness centre.  If you want to go by perceived effort you should strive for an intensity that feels like a 6 to an 8 out of 10. Quick tip: if you can’t talk during your workout, you might be working too hard. You should be able to say three to four-word sentences at a given time during your workout.

When lifting weights, you want to go until the final few reps of each set are difficult. If you stop with the ability to do 1 or 2 more repetitions, you will send a strong enough signal for your body to develop but you will find it easy to complete your sets and recover. Going until you fail on every set will not make you stronger or bigger. 

Why am I feeling so sore from my last workout?

Muscle soreness 1-2 days after a workout can happen when you have tried a new workout or pushed yourself further. Try foam rolling with some stretching to reduce the soreness and get you prepared for your next workout.  Here is a great YMCA foam rolling and stretching workout to get you started: https://youtu.be/dU8Wbsc2k3c

Waiver

I understand I am voluntarily participating in a YMCA fitness challenge that will involve physical activity, and with any form of activity, there is a risk of injury. While YMCA staff and instructors make every reasonable effort to minimize exposure to known risks, the YMCA recommends that you consult with your physician before participating in any YMCA program or activity, using any equipment, and/or YMCA facilities. Neither the YMCA nor its staff, instructors or volunteers are licensed medical care practitioners and have no expertise in determining the effect of any specific program such as an activity, exercise program, or equipment on a medical and/or health condition.