- Overall, we want you to aim to do aerobic exercise most days of the week, and resistance training at least 2 days per week. The bare minimum is to accumulate at least 150 minutes of physical activity per week or (3) 50-min sessions (and aim for 10,000 total daily steps on your Fitbit).
- We will help you with these goals by offering a supervised “fundamentals class” at the Refinery on a weekly basis for the first 3 months only. We will gradually discontinue supervision. We will begin supervising a total of 3 classes in Month 1, then we will supervised only 2 classes in Month 2, followed by just 1 class in Month 3.
- You are asked to uphold the weekly and daily totals by attending Refinery’s group “drop-in” classes at least twice per week, and through supplemental visitations to the Refinery on your own (monthly schedules are posted online, at the front desk and door), or by walking and/or strength training at home.
- We encourage you to work your way up to exercising 5-6 days per week. For the most part, resistance training cannot be completed in the group class setting. Therefore, we want you to use the 8 supplied, 6-week Self-Guided Programs (text descriptions included here but please watch the online instructional videos).