The Centers for Disease Control and Prevention (CDC) has no agenda except your health. Their guidelines on physical activity are rooted in decades of public health research, and they outline exactly what your body needs to thrive: a balance of cardiovascular, strength, and flexibility training.
Sound familiar? That’s because every SPENGA session was built on this very foundation. If you’re looking for a science-backed, time-efficient, full-body workout, SPENGA isn’t just an option—it’s the answer.
What the CDC Recommends for Adults
According to the CDC, adults should aim for the following each week:
- 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity)
Think: brisk walking, cycling, running, or dancing. - Muscle-strengthening activities on 2 or more days
These should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms. - Flexibility and balance work, especially as you age
This helps prevent injuries and maintain mobility.
How SPENGA Delivers All of This—In Every Session
1. Spin (Cardio):
Each 20-minute cycling segment at SPENGA hits your aerobic activity requirement with moderate to vigorous intensity—depending on how hard you push. It improves heart health, burns fat, and builds endurance. By attending just 3–4 sessions a week, you're meeting the CDC's weekly cardio recommendation.
2. Strength (Muscle-Building):
Our rotating strength formats target all major muscle groups using weights, bodyweight movements, and functional training. This isn’t fluff—it’s serious, science-driven resistance work that helps increase lean muscle mass and support bone health.
3. Yoga (Flexibility & Recovery):
Flexibility training isn’t just a nice-to-have; it’s a must-have. Our yoga flow cool-down boosts circulation, improves mobility, and reduces injury risk. Plus, yoga enhances mental clarity and stress reduction, both critical to long-term wellness.
Why This Matters More Than Ever
According to CDC data, only 1 in 4 adults gets enough exercise each week. That’s not just about fitness—it’s about preventing chronic disease, boosting immunity, managing stress, and extending quality of life.
The problem? Most people don’t have time to plan three different workouts per week for cardio, strength, and flexibility. That’s exactly why SPENGA was created: to make it simple, sustainable, and effective.
✨ SPENGA = CDC Approved (Unofficially, But Perfectly)
While we’re not endorsed by the CDC, we’re proud to say our format aligns exactly with what they recommend. SPENGA makes it easy to build a routine that checks all the right boxes—without the guesswork or gym-hopping.
So, if you’ve ever wondered whether your workout is truly balanced, you can stop second-guessing.
At SPENGA, every 60-minute session gives you:
- 20 minutes of heart-pumping cardio
- 20 minutes of muscle-building strength
- 20 minutes of restorative flexibility
Just 3 sessions a week, and you’ve got your CDC fitness goals on lock.
Ready to Work Smarter, Not Harder?
Come try the workout that’s backed by science and built for real life. Book your first SPENGA session today at SPENGA Sugar Land. Your health—and your schedule—will thank you.
