Employee spouses are not eligible to participate in this Health Action Plan. But, those enrolled in Sandia medical coverage can complete certain activities for up to $50 each year. Go to Join a Health Action Plan to learn more.
Your first step is to attend a 60-minute appointment with your coach to measure your baseline and set your goals and objectives.
Participate in or view at least three of the following:
Move Faster with Individualized Interval Training (video)
Boosting Metabolism through Exercise and Nutrition (video)
Fitness classes – Our staff of certified exercise professionals offer a variety of onsite group fitness classes. To participate, you must complete the PAR-Q form.
Fitness facilities – Fitness facilities are open to the entire workforce and offer a variety of cardio and resistance training equipment, perfect for morning, lunchtime, or after-work exercise sessions. To use the facilities, you must complete the PAR-Q form, and in New Mexico, you must also schedule a gym orientation. Call 505-844-2437 to schedule your orientation. Select Option 2 to schedule an appointment with a dietitian.
Take a mid-day walk – Short stints of movement support your training. A mid-day walk interrupts long bouts of sitting and helps work out potential soreness.
Think outside the “mill” – You don’t have to run to up your workout intensity and hit the aerobic zone. Try using free weights for a fast-paced strength training session. By minimizing the small talk and only resting for 15 seconds between sets, you’ll boost your heart rate and metabolism. Our onsite group fitness classes often focus on this style of training.
Mix up your cardio with machine intervals – Getting bored with stationary cardio machines? Try using them for intervals, or a cardio circuit. Jump on the bike for 5 minutes, then switch to the treadmill for a 5-minute run, then hit the elliptical for 5 minutes. Bring it home with a short rowing session or jump rope. Repeat the circuit 1-3 times and you’ve completed 20-60 minutes of cardio before you know it.
Try a new type of cardio –Vary your current routine by adding speed, distance, hills, or resistance. Or, try a totally different activity. You should change your routine at least every 4-8 weeks – for both cardio and strength training exercises – to keep your muscles challenged, your body guessing, and the results coming.