What you need to know
Exercises that are fast moving, like aerobic exercises, are best for developing or improving your cardiovascular fitness, which ensures oxygen-rich blood gets to your muscles to keep you moving.
When you participate in this Health Action Plan, you work one-on-one with a health coach to improve your cardiovascular fitness with advanced training and nutrition strategies.
How the Plan Works
A health and fitness coach will determine your baseline cardiovascular fitness level. You will work together and have follow up meetings to keep you on track.
After 90 days, you and your coach will meet to measure your progress.
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 $100 each year. Go to Join a Health Action Plan to learn more.
Your Checklist
Your first step is to attend a 60-minute appointment with your coach to measure your baseline fitness levels and discuss 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)
- Performance Nutrition (video)
- Monthly mile (first Tuesday of each month)
- Quarterly 5K (March 30, May 25, Aug. 31, Oct. 26)
After 90 days, schedule a 60-minute appointment to measure your progress.
Resources and Supporting Activities
- 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.
- Monthly mile (first Tuesday of each month)
- Quarterly 5K (March 30, May 25, Aug. 31, Oct. 26)
- Virgin Pulse – Track activity and healthy habits
- The 18 Best Health and Fitness Apps of 2018 (article)
- Find Community walk/run events
- Run Fit: www.irunfit.org
- Albuquerque Road Runners Club: abqroadrunners.com
- TCR Race Productions: tcrproductions.com
- www.active.com
- 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.
Earn Virgin Pulse points
- Receive 500 Virgin Pulse points for viewing videos
- Receive 1,000 Virgin Pulse points for attending an appointment or live class
Contact Employee Health Services
Preventive Health Services (New Mexico)
505-284-4700, Option 1 (phone lines open at 7 a.m.)
MO307 (behind Buildings 831 and 832)
7:30 a.m. to 4:30 p.m. MT, Monday through Friday
Preventive Health Services (California)
925-294-2484
Building 925 and MO32/Life Design Center
7:30 a.m. to 4 p.m. PT, Monday through Friday
Quick Tip
Each week you will receive an email with tips and bonus activities related to this Health Action Plan. Get the most out of your program by reviewing your tips and trying out the suggested activities.