And how Calcium can help you make it happen!

2023 is here and it feels like everyone is ready for a change! The American College of Sports Medicine (ACSM) put out their top ten list, and Calcium is here to help you execute your goals ​(ACSM, 2023)​.

• Wearable Technology: It’s no surprise that people are interested in their statistics when they move. The Calcium app connects to your wearables so you can reach your goal, get feedback from your coach, and share with friends.
• Strength Training with Free Weights: Free weights are an easy way for you to begin your fitness journey. The ACSM recommends strength training 2-3 days a week, with 1 set per muscle group 8-10 reps for healthy adults or 10-15 reps for older individuals or beginners. Log these workouts on the Calcium app to keep track of your progress.
• Body Weight Training: If equipment cost is a concern, or maybe you don’t have time to go to a gym, body weight training is an easy way to get your strength training in. Whether you are doing push ups or jumping jacks, gravity and your personal body weight provide the resistance.
• Fitness Programs for Older Adults: We all know we are getting older. Strength training, flexibility, and cardio are just as important as we age as it is when we are younger. For women, bone density is a concern, and strength training is the best way to keep those bones from becoming too brittle. Flexibility is also important as we age so we may continue to reach cupboards or turn our head while we drive. And cardio is at the core of the matter, our heart! On average, someone dies of CVD every 36 seconds in the United States ​(American Heart Association, 2021)​
• Functional Fitness Training: These exercises help us perform tasks that are part of our daily lives. For example, a squat helps us get up and down from a seated position.
• Outdoor Activities: Who doesn’t love the outdoors? No matter the season, there are always activities for the outdoors. Up here in Wisconsin, this could include cross country skiing, snowshoe walks, ice skating, or just making a snowman! All of these activities not only involve strength training and cardio. Adding a little fun to your workout can make the time fly!
• High Intensity Interval Training: Also known as HIIT is a more advanced way to get more bang for your buck. Interval training alternates between an exercise of high intensity, usually lasting no more than 20-30 seconds, followed by an active resting period. What this does is keeps your heart rate in a state where you are burning the most Calories. You could potentially burn as many Calories as a 2-hour run in as little as 45 minutes. How’s that for efficiency!
• Exercise for Weight Loss: Many of us may have put on a few pounds over the holidays, so January is a great time to work on taking it off. The Calcium app is a great way to learn about healthy eating habits through one of their many pathways.
• Employing Certified Fitness Professionals: Sometimes it is difficult going alone. It can be very comforting and encouraging to have a partner by your side as you embark on this journey. Your Calcium Coach could be that accountability partner for you. According to the National Institute of Health (NIH), people who work with health coaches have a potential for greater results over those who don’t in areas of weight loss, reduction of BMI and better numbers for blood sugar ​(NIH, 2017)​.
• Personal Training: A personal trainer is a certified professional who has studied anatomy and the biomechanics of the body. They will assess your strength, cardio and flexibility and then prescribe a program for you. Many people see a trainer 1-2 times per week. This is just another way to be accountable to the results you want. On your off days, you can track your activity in your Calcium app and then share your results with your trainer. Your Calcium coach can be your partner in keeping you on track as well. The more people you have on your team, the more supported you will be on your journey.

All these trends have health and fitness in mind. It’s easy to jump on board in January, but many people lose momentum by February or March. Having an accountability partner like Calcium can help you make changes that last longer than a season.