By Chelsey Bowermaster, Quad-City Fitness Blogger and Certified Personal Trainer at Two Rivers YMCA, Moline
Is it possible to move your body and generate better overall health this spring? The American Heart Association says, Absolutely! Exercise not only helps your immune system fight off simple bacterial and viral infections like the common cold, it decreases your chances of developing heart disease, the leading cause of death in North America.
Exercising 3-5 days a week at the pace of a vigorous walk can help reduce the risk for contracting germs that cause a suppressed immune system. The following exercises will boost your immunity.
Join a water exercise class
Swimming is a low impact exercise that is easy on the joints and an awesome reliever of stress. Guided water exercise from a season instructor can help increase the benefit of getting in the water.
Try a spin/cycling class to get your heart rate elevated
Spinning is not just for cyclists. Spin class is an awesome way to build friendships and get an terrific work out! Make sure to ask your instructor to help get you set up on your bike. Proper fit can help prevent injuries and joint soreness.
Sign up for a trekking class to get ready for the spring 5K’s
Trekking is a patterned running class on treadmills. Stay motivated to walk/jog those miles by having a personal trainer help keep you motivated.
Try your own trekking: walk/jog 3 minutes, run for 30 seconds, walk/jog for 2 minutes, increase incline to 5% for 3 minutes, repeat circuit for 30 minutes.
On average, adults who do resistance training have stronger bones and muscles, and remain more flexible over time than adults who do only do low impact training. But proper lifting is key. It can help increase metabolism and fire up those immunity-boosting endorphins!
Try this body weight circuit at home:
- 25 air squats
- 20 lunges
- 15 burpees
- 10 push ups
- 5 planks for 30 seconds
Repeat circuit 5 times for an awesome 20 minute workout!
For more information on any of these exercises, call Two Rivers YMCA at 309-797-3945 or email me at email@example.com and mention LMQC Shape Up blog!
|Meet Chelsey Bowermaster, Let’s Move Quad Cities Fitness Blogger. She has more than 7 years’ personal training experience and is the Healthy Lifestyles Director at the Two Rivers YMCA in Moline. You can read Chelsey’s bio and other blog posts by clicking here.|