Avoiding the Plateau

Tennis ~ Fitness Center ~ Personal Training ~ Group Fitness ~ Aquatics

October 2021

Managed by the St. Charles Park District in cooperation with Community Unit School District 303

Avoid the Plateau & Change Up Your Exercise Program

From Ande Masoncup,

Asst. Superintendent of Rec

The change of seasons is upon us, and along with that should come changes to your exercise program. Research has shown that adding variety to an exercise program can improve adherence and help you stay physically challenged. Many of the body's physiological systems adapt to an exercise program within approximately six to eight weeks. If you don't modify your exercise program, you will reach a stimulus plateau because your body has adapted to the repetitive training stimulus. Simple changes like moving your exercise program from outdoors to indoors can help eliminate that plateau. (ACE Fitness, 2011)

Below are some examples of exercise program variety:

Increase the intensity by adding intervals to your walk/run
Cross-train by performing different activities
Change the sequence of your exercise routine

To help change up your program, NRC has several group fitness classes as well as fitness programs for all abilities! And don’t forget about the Fitness Consultation and Health Assessment with a certified Personal Trainer.

REMINDERS:

Wipe down equipment before and after use.
Return all equipment items to the original location after use.
Rerack ALL weight plates and dumbbells after use.

What is more dense?

Fat OR Muscle

Scroll to the bottom to find out!

Click here for more info & hours.

All group fitness classes are free to members

For a full current in-person class schedule: click here

Click here to register.

October 17 • 9-10am

Cycle + Tabata • Ages 12+

Get ready to sweat! Take a 40-min interval ride then finish with a high-intensity training for a total body workout.

MEM $5/NM $10

October 24 • 9-10am

Bootcamp • Ages 12+

A fun & fast-paced cardio and weight training class designed to push your strength and endurance levels.

MEM $5/NM $10

Click here to register.

Purchase a Fall Session 2 Tennis Program and receive a FREE 30 minute Tennis Lesson!

Stop by Guest Services

for more details!

Try this new SPOOKY Halloween recipe!

Anyone who tries this recipe will receive a FREE Guest Pass.

A picture of the recipe along with a rating (1-10, 10 being best) and

your name must be emailed to amasoncup@stcparks.org

Ghost S'Mores Dip

Prep Time: 5 mins

Total Time: 10 mins

Yields: 8-10servings

Ingredients

1 bag ghost marshmallows (or 4 packages ghost Peeps)
2 c. semi-sweet chocolate chips
1/4 c. heavy cream, warmed
Graham crackers for serving
Mini chocolate chips

Instructions

Preheat oven to 450°. In the bottom of a 9-inch baking dish (or pie dish), spread out chocolate chips and pour cream on top. Cover completely with a single layer of ghost marshmallows. Place mini chocolate chips over eyes and mouth. (The already-drawn faces will fade in the oven.)
Bake until the chocolate has melted and the ghosts are golden, 8 to 10 minutes.
Serve warm with graham crackers for dipping.

Recipe courtesy of delish.com .

Trivia Time Answer

Muscle

A pound of muscle is more dense, therefore a pound of muscle will take up less room in your body than a pound of fat.

Norris Recreation Center

Managed by the St. Charles Park District

Located on St. Charles East High School's Campus

1050 Dunham Road | St. Charles, IL 60174

630-377-1405 | norrisrec.org

All programs held at Norris Recreation Center unless otherwise noted.

Residency Disclaimer

A resident (RES) is defined as anyone living within the geographical boundaries of St. Charles Community Unit School District 303. A non-resident (NR) is someone who lives outside the geographical boundaries. A member (M) belongs to the Norris Recreation Center to receive additional benefits, services and discounts. Norris Recreation Center reserves the right to request proof of residency. Final determination of residency will be made when processed by the St. Charles Park District, not at the time of purchase.

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