Health & Wellness

Greater Hartford Slim Down

Welcome to the Great Hartford Slimdown competition!

If it has been a while since you followed a consistent workout routine, we can assure you that a structured, regular routine awaits you. Our goal is to help you lose weight, but most importantly, we want exercise to become part of your life – a habit that you will follow long after this contest is over. Over the next 10 weeks, we look forward to encouraging and educating you, and helping you achieve your weight loss goals. It may not be easy, but it will be worth it in the end!

The challenge begins when you do your first weigh in and take your “before pictures.” Please come dressed in workout clothes and ready to work! As you know, your team will be competing to have the greatest overall weight loss percentage. Each week, you will complete cardiovascular and strength training workouts which will earn you weekly points. In addition (beginning the second week), there will be weekly challenges, which is another way for your team to earn points. The weekly challenge is in conjunction with your cardio and strength training, it is not a substitution. You will be notified via email every Sunday of the upcoming challenge.

Every week, the designated weigh in days are Mondays, Thursdays, and Saturdays. You cannot weigh in on any other day besides these three days. Weigh-ins are mandatory every week, for each member of your team. If you miss a weigh in, your team loses points. You can weigh in anytime on the designated weigh-in days, but only once/week. All weigh-ins are kept confidential.

Your team cardio and strength logs are located in the Slimdown bin on the shelf behind the Wellness Center desk, and can be retrieved at any time during your workout. Every Monday your team logs will be reviewed for points. All logs must be completed by Sunday at 3:30PM. If you completed a minimum of TWO strength training workouts, then you will also be eligible for the bonus challenge points. There isn’t a bonus challenge the first week because we want you to get accustomed to your cardio and strength training routine, which can be challenging enough! You may need to make an appointment to learn the strength training workout. Please see a Wellness staff to do so.

For each % of total body weight lost, your team will receive 5 points. Collectively, your weight loss points, cardio & strength training points, and bonus challenge points will be tallied every

Monday, and the team standings will be posted on the white board in the Wellness Center by 4PM for all to see.

At the end of the 10 weeks, the team with the greatest number of points will be awarded the Slimdown Masters, and will take home the grand prize! Prizes will be given to the top team, $100 for each team member, top male and female from the Farmington Valley YMCA will receive $100 each gift card and a designated parking space and designated personal locker for 6 months. The top male and female winners in the association will win a year membership to the Y ($1,200 value each!).

If you have any questions regarding the competition, please ask a Wellness staff member.

Good Luck to all! We hope you enjoy a little friendly competition and start reaping the benefits of regular exercise very soon!

So what counts in your goal to earn points?

The Great Hartford Slimdown Cardio Menu

Do these short, intense workouts each week – and you’ll get a great workout while making the most efficient use of your time! Try to use as many different types of cardio equipment as possible. Be prepared to sweat!

We will follow the Rate of Perceived Exertion (RPE) for these intervals, which follows a scale from 1 – 10. “10” means “I absolutely cannot work any harder!” And “1” is too easy - not something you should feel if you want to lose weight!

VO2: Warm up for at least 5 minutes on a cardio machine of your choice. Then begin intervals: six intervals lasting 1 to 2 minutes, with 1 minute at an easy pace in between. You should be at an 8 on the RPE scale for these intervals since they are longer. Cool down for 5 minutes, or until your heart rate has lowered significantly.

Over/Unders: Warm up for at least 5 minutes on a cardio machine of your choice. Then begin intervals: increase your intensity to an 8 RPE for 1 min, then lower your intensity to a 6 RPE for 1 min. Repeat these intervals 4 more times for a total of 10 mins. This 10 minutes segment is your “Over/under.” Complete 2 – 3 Over/Unders, resting 3 minutes in between each set. Cool down for 5 minutes, or until your heart rate has lowered significantly.

Tabata: Warm up for at least 5 minutes on a cardio machine of your choice. Then begin intervals: eight 20 second intervals (where you should be at a 10 on the RPE scale), with 10 seconds to catch your breath in between. This will take you 4 minutes. After each 4 minute set, recover for 3 minutes. You should repeat the 4 minute sets 2 – 4 times. Cool down for 5 minutes, or until your heart rate has lowered significantly.

Threshold: Warm up for at least 5 minutes on a cardio machine of your choice. Then begin intervals: three to five 5-minute intervals, with 3 minutes at an easy pace in between. You should be at a 7 on the RPE scale during the interval. The key with these longer intervals is consistency: try to cover the same distance on each interval. Cool down for 5 minutes, or until your heart rate has lowered significantly.

GHSD Workouts That Earn You Points

The maximum amount of points each person can earn is

12 points per week.

Cardio workouts are worth 1 points

You can do up to 3 per week (3 points max)

· Any of the GROUP CYCLE classes “GROUP CYCLE”

· Group Fitness classes listed with “1” “STRENGTH TRAINING”

· Expresso courses in Level Blue & up “Expresso”

· Interval workouts (recommended!) “Intervals”

Your interval workouts can be done on any cardio machine and must be a minimum of 20 minutes. There are many ways to interval train – you can adjust the speed, resistance, and/or incline accordingly. *Zumba, Yoga and Pilates classes do not count towards points.

Strength workouts are worth 3 points

You can do up to 3 per week (9 points max)

Strength workouts that will earn your team points:

· Any workout with a personal trainer “PT”

· Strength based Group Fitness classes “3” “GF Strength TRAINING Class”

· The 10 exercises on the Strength logs Write your weight lifted & reps on your log

You must do all 10 exercises and keep a detailed log in order to receive credit. Partial workouts do not receive any credit. Do not miss any exercise!
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