Fitness
Missoula YMCA Active 6 program starts healthy habits in teens
MISSOULA – The YMCA in Missoula believes that energetic youngsters develop into energetic adults, which is why they provide free health club memberships to sixth grade college students.
The YMCA Lively 6 program gives the free memberships whereas additionally offering coaching and supervision for numerous YMCA actions, resembling mountaineering, swimming and weight lifting.
This system was began in 2010 after analysis performed by professor Steven Gaskill on the College of Montana.
His research regarded on the results of train and wholesome habits on younger youngsters.
“The examine confirmed that the habits that sixth graders are participating in are the habits that they keep on with after sixth grade,” Lively 6 coordinator Delaney Wells mentioned.
The research additionally confirmed that center college is a really formative time for way of life habits, so sixth grade is a superb time to start out wholesome train habits.
By means of the YMCA, the sixth grade college students are in a position to strive new actions they would not have in any other case had the chance to strive. With the ability to strive new issues helps the children discover enjoyable methods to train and keep energetic.
“They’re discovering so many issues about themselves and what they like, so giving them a chance to be taught from any individual who may help them do this safely, it helps them be taught it in a approach that in the event that they find it irresistible, they will come again and do it themselves,” Alec Arntzen, Washington Center Faculty sixth grade trainer, says.
With an Lively 6 membership, teenagers can use the YMCA similar to every other member, however after college on Tuesdays and Thursdays, there are workers members facilitating video games, like dodgeball, and supervising the load rooms.
“We get numerous energetic 6 youngsters that come on Tuesdays and Thursdays trying to partake in these actions,” Wells mentioned.
On high of a free membership and after-school applications, Lively 6 additionally facilitates discipline journeys with Missoula County faculties which introduce the children to Lively 6 and the actions the YMCA supplies.
“It’s good to see our children get that have, and know that this useful resource exists and that they will use it,” Arntzen says.
Lively 6 at present collaborates with 11 completely different faculties and enrolls over 200 sixth graders on the YMCA.
For Washington Center Faculty, the Lively 6 program coincides with the varsity’s well being and health curriculum.
Arntzen says collaborating with the YMCA for Lively 6 was a pure selection.
“It seems like a extremely good, neighborhood partnership,” he mentioned. “We’re making an attempt to do the identical issues — we’re making an attempt to assist youngsters develop and have wholesome life.”
Arntzen says since Lively 6, he has seen much more youngsters going to the YMCA to train or hang around with buddies.
He says it is an excellent useful resource for them, particularly within the winter when it is tougher to get outdoors.
Lively 6 is a part of the YMCA’s capital marketing campaign to increase its applications for youth.
They need the YMCA to be obtainable for younger individuals who want to keep energetic.
“We need to increase our areas of focus for youth and a part of that features areas which might be simply accessible to teenagers that not solely need to use exercise tools, however need a spot that they will chill out and unwind,” Wells says.
A part of the sector journeys embrace board video games to indicate youngsters the YMCA generally is a enjoyable place to train but in addition to be social with buddies outdoors of faculty.
Wells says they hope to collaborate with extra faculties sooner or later and attain extra teenagers.
“We’re actually making an attempt to accomplice with the neighborhood extra and contain all sixth graders that we are able to to get into the Y and keep energetic.”
Data on how to enroll a teen for Lively 6 could be discovered right here.
Fitness
This 10×10 Workout Blows Up Your Biceps Fast
GETTING A PUMP doesn’t need to take all day.
If you have a set of light dumbbells (and the drive to focus in on intense work), all you need is a few minutes to blow up your biceps muscles. If you’re a busy dad with responsibilities, that’s especially important since those few minutes might be all you have. It pays to know how to make the most of them.
That efficiency is the driving principle behind Cory Gregory’s Dad Bod Shred workout program, now available for Men’s Health MVP Premium members. Gregory, a 46-year-old father of three, understands the sometimes unpredictable nature of parenthood—and how to design a fitness program that you can stick to even while you focus on your family’s needs.
GET THE WORKOUTS HERE
Gregory didn’t just create the format to this workout out of whole cloth; he based the series on a classic, brutal lifting protocol called German Volume Training. The bedrock of GVT is in the set structure: 10 sets of 10 reps. But Gregory adds a twist here to make the pump more economical—since you’d usually be taking on big compound movement with challenging loads, GVT requires you to rest between 60 to 90 seconds between exercise.
Here, you’re doing curls, an isolation exercise, with light weight. Since there’s less strain, Gregory wants you to cut the rest periods way down. You’ll break for only 10 seconds before you need to start the next set. You might find the first set or two fly by, but you’ll be hard-pressed to finish off your 10th one easily. You’ll finish 100 reps—and you’ll be shocked at just how fast you finish and how pumped your arms feel, too.
The Dad Bod Shred GVT With a Twist Biceps Blast
How to Do It: Grab a pair of light to moderate weight dumbbells (you should have no problem curling for reps). Perform 10 biceps curls. Rest for 10 seconds. Immediately proceed into a second set of 10 curls. Continue in this pattern until you have completed 10 sets of curls.
You can use this workout structure for any exercise, according to Gregory. Just make sure that you keep the load light so you can work with perfect form for all 10 sets, no matter what you’re doing.
Want more workouts like this to help you build the body you want, even when you have other responsibilities? Check out the entire Dad Bod Shred program by becoming an MH MVP Premium member.
GET THE WORKOUTS HERE
Fitness
This Workout Program Will Help You Shred Your Dad Bod
BALANCING FATHERHOOD AND FITNESS has never been easy. You’ve got less time, less sleep, and less mental bandwidth. Most workouts just aren’t made for the daily grind dads face. Until now.
That’s because now you can follow the program that’s kept one of the fitness world’s most shredded trainers ripped while raising four kids. Meet Dad Bod Shred, your new go-to video workout program built just for busy dads by 46-year-old Cory Gregory.
Gregory is in the best shape of his life. And he’s gotten here by overcoming his own daddyhood challenges. Like plenty of dads, Gregory’s beaten injuries, battling back from a torn rotator cuff to bench press more than 300 pounds. He’s also learned to maximize his gym time, developing a system of muscle-building sessions that can have him in and out of the gym in less than 45 minutes.
He’s sharing those secrets with you in Dad Bod Shred, which includes five 30-minute muscle-building workouts, one quick cardio session, and countless hacks that can help busy dads everywhere get jacked in less than an hour a day.
The program is available exclusively to Men’s Health MVP Premium members, so if you’re not already a member, sign up NOW!
Your Coach
CORY GREGORY, who’s better known as CoryG, is a veteran fitness trainer and influencer who’s worked with celebrities and powerlifters alike. But he’s more than that too. A father of four, he’s a savvy presence who understands how to build muscle and strength without spending hours in the gym.
His secret: A unique brand of training that incorporates supersets and limited rest times to push your muscles to the limit even if you aren’t lifting titanic loads. This helps minimize injury while still setting you up for the gains you’ve always wanted.
Your 4-Week Dad Bod Shred Schedule
You can tackle these five workouts any way you want, but for best results, follow the 4-week schedule below; it’ll insure you’re pushing your limits five days a week.
Week 1
SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO
Week 2
SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO
Week 3
SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO
Week 4
SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO
Join the Men’s Health Community for even more perks
MEN’S HEALTH MVP is a community of guys who are passionate about building their physical, mental, and emotional fitness, just as you are. And our MH MVP program is about giving you as many tools as possible to make that possible. Our Summer Shred program is just the start of a vast array of features that’ll help you become your best self.
- Unlock all stories and curated training plans for all fitness goals, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com
- Get every print issue delivered straight to your mailbox
- Receive a weekly members-only newsletter with deep insights from MH’s fitness experts
- Access hundreds of streaming video workouts on demand
JOIN MVP PREMIUM
Photographs by Justin Steele.
Fitness
Just one session of exercise can keep your brain supercharged till the next day – Times of India
A lot is being said about physical activity these days. The impact of physical inactivity has hit the population so terribly that health agencies have been urging people to include at least 150 minutes of exercise in their weekly routine. The effect of exercise is beyond physical benefits, it boosts cognitive health too.
A new study by researchers from the University College London has said that only one session of exercise can give memory benefits for more than 24 hours.
“Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just the few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement,” Lead author Dr Mikaela Bloomberg (UCL Institute of Epidemiology & Health Care) has said.
What kind of exercises should we aim at doing?
“Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise,” the researcher has said.
For this study, the researchers examined 76 people aged 50 to 83 with moderate to vigorous physical activity than usual on a given day. They observed that these individuals did better in memory tests the day after. They found that less sitting hours and more hours of deep sleep contributed to this. The participants wore activity trackers for eight days and took cognitive tests each day.
“The study is among the first to evaluate next-day cognitive performance using a “micro-longitudinal” study design where participants were tracked going about their normal lives rather than having to stay in a lab,” the University has said.
The findings of the study have been published in the International Journal of Behavioral Nutrition and Physical Activity.
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