90 Day Fitness Program

[Holly Coffell]

Startinga fitness program may be one of the best things you can do for your health. Physical activity can lower the risk of long-lasting disease and improve balance and coordination. It can help with weight loss, sleep and self-esteem. And you can start a fitness program in only five steps.

You probably have some idea of how fit you are. But find out for sure. Learn about your fitness level and write down your scores before you start your program. Use the scores as benchmarks against which to measure your progress.

Make a balanced routine. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to exercise most days of the week.

Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire muscles after about 12 to 15 repetitions.

If you're planning to buy exercise equipment, choose something that's practical, fun and easy to use. You may want to try out some types of equipment at a gym or fitness center before buying your own equipment.

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can keep doing for 5 to 10 minutes without getting overly tired.

Assess your fitness six weeks after you start your program. Then do it again every few months. How are you doing? You may need to add more exercise time. Or you may find that you're exercising about the right amount to meet your fitness goals.

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The Fitness Program is a flexible membership program that gives you and your covered dependents (age 16 and older) unlimited access to a nationwide network of facilities, from gyms and sports facilities to specialty fitness studios, including access to digital fitness videos and live classes. The digital only option lets you stay active from the comfort of your own home.

To find participating gyms in your area, sign in to the Fitness Program through your Blue Access for MembersSM account or download the Well onTarget Fitness Program app.

Remember, you have access to all locations within the plan tier you select, as well as those of the lower tiers.

Studio and boutique class discount: Use your membership to find and schedule studio and boutique classes such as yoga, sports training, dance, martial arts, Pilates and more. While your monthly membership fee does not cover the cost of these classes, you will get a 30% discount on the 10th pay-as-you-go class you purchase.

Complementary and Alternative Medicine discounts: As a member of the Fitness Program, you can save up to 30% with a nationwide network of 40,000 health and well-being providers through the WholeHealth Living Choices Program.*** Services include:

* The one time enrollment fee and monthly membership fee for the Fitness Program are both subject to applicable taxes. Members must be 16 or older to join the Fitness Program. Members younger than 18 must be accompanied by an adult.

*** The Fitness Program and its discounts are provided through Blue Cross and Blue Shield of Texas (BCBSTX) to HealthSelect of Texas participants. It is not a covered health service under the HealthSelect of Texas plan. Please refer to your Master Benefit Plan Document or call a BCBSTX Personal Health Assistant toll-free at (800) 252-8039 for specific information about your plan's covered benefits. Use of the Fitness Program does not affect your health insurance premium, nor do costs of Fitness Program services or products count toward your calendar year or lifetime maximums and/or plan deductibles. Members are responsible for all fees, dues, taxes and other charges related to the Fitness Program. Refer to the program terms and conditions for further details.

BCBSTX does not guarantee or make any claims or recommendations regarding the services or products offered under the Fitness Program. You may want to consult with your physician prior to use of these services and products. BCBSTX reserves the right to discontinue or change this discount program at any time without notice.

The Fitness Program is provided by Tivity HealthTM, an independent contractor that administers the Prime Network of fitness locations. The Prime Network is made up of independently owned and operated fitness locations.

Welcome to a 7-week journey towards improved fitness and better health. Our 7-week fitness program is a research-based and time-efficient way to boost your health, and it fits both those who hate and those who love exercise.

CERG's 7 week program is time efficient, and gives a robust training effect for body and soul. The endurance activities are described as walking or running, but feel free to swim, cycle, row or perform any other activity that involves dynamic work with large muscle groups. If your prefer running or walking, we recommend you to do the intervals up a hill or on a treadmill with some inclination.

We also refer to % of maximum heart rate, but you don't have to a use heart rate monitor. Many find motivation in measuring their heart rate during exercise, but the exercise program will be equally effective if you don't.

If you think the program progression is a bit too tough for you, you could use an extra week or two. But make sure you complete the program! If you for one reason or another drop out, just go back and perform week 1 and then jump back into the program where you left.

After finishing the program, you could go on with our follow-up program The next 7. And even if you don't, you should definitely consider tracking your Personal Activity Intelligence, which shows you exactly how healthy your exercise routines are.

Note that it's important that the four minutes truly are high-intensity. If you find yourself unable to keep up the intensity for the entire four minutes, you've overshot it; next time, go a little slower so you can manage the whole distance. Conversely, you should be so tired and out of breath that you're unable to maintain a conversation.

4 minutes of walking or running uphill so you feel tired and winded. If you have a heart rate monitor, you should be at around 85-95% of your maximum heart rate towards the end of the 4-minute period (see the FAQ on how to find maximal heart rate).

REMEMBER that it's important that the four minutes truly are high-intensity. If you find yourself unable to keep up the intensity for entire four minutes, you've overshot it; next time, go a little slower so you can manage the whole distance. Conversely, you should be so tired and out of breath that you're unable to maintain a conversation.

Choose an activity involving large muscle groups and dynamic movements (walking, jogging, swimming, cross-country skiing, squash, five-a-side soccer etc.) that you normally do not do, and be active more than 60 minutes. Bring a friend or your family so it becomes easier to get off the couch.

Our brain is often seen as the overarching control-centre that regulates the rest of the body. We are born with about 130 billion brain cells that are completely dependent on physical movement and good blood circulation with the supply of oxygen and proper "fuel" for them to develop and function optimally. It has been shown that people who are regularly physically active have a slower aging of the brain, larger brain volume, better learning, improved memory and less risk of developing neurological disorders (such as Parkinson's, Alzheimer's, dementia and reduced cognitive function).

REMEMBER (again) that it's important that the four minutes truly are high-intensity. If you find yourself unable to keep up the intensity for the entire four minutes, you've overshot it; next time, go a little slower so you can manage the whole distance. Conversely, you should be so tired and out of breath that you're unable to maintain a conversation.

Choose an activity involving large muscle groups and dynamic movements (walking, jogging, swimming, cross-country skiing, squash, five-a-side soccer etc.) that you normally do not do, and be active more than 60 minutes. Bring a friend or your family so it becomes easier to get out of the coach.

Stretch your mind and body with our Fitness Program. The Fitness Program offers a variety of ways to get fit and have fun including; group fitness classes, personal training sessions and fitness assessment. All fitness instructors and personal trainers are certified and ready to make you sweat. Student Recreation Center Memberships are not required to take fitness classes.

Fitness classes are held in the Student Recreation Center's two classroom facilities. Daily classes are scheduled year-round, including cycling, yoga, pilates, TRX, Zumba, open fitness and much more. Both fitness rooms can be used by patrons when there are no fitness classes.

15 minutes/day of app-guided practice enables you to build stronger mental muscles (neural pathways). These exercises are bite-sized to fit your busy schedule and customized based on how you self-sabotage.

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