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The above picture shows last year's top 10 Walking 'Canes finalists with President Shalala at the Faculty Club. Interested in signing up for this year's Walking 'Canes? See below for program details.
   
  What's Happening?
   
 

A note from Mr. P, Director

Happy Anniversary Wellness Center!

Today, January 16, marks the 12th anniversary of the opening of the Wellness Center. I’d like to take this occasion to thank all our members who continue to support us. I’d like to send a special thank you to our “founding” members—those who joined the Wellness Center on or before January 16, 1996.

It’s hard to believe that in 12 years the Wellness Center staff has welcomed over seven million visitors through the turnstiles! When I reflect on how far we’ve come, I am filled with gratitude to those who helped make the Wellness Center dream a reality. Looking forward, I am excited about the expansion project and the opportunities ahead. An expanded fitness room, two more multi-purpose rooms, a dedicated Pilates room and a state-of-the-art cycling studio will allow us to offer more programs and services to an already full schedule. I can’t wait for the groundbreaking in May!

I wish you and your family a healthy and prosperous 2008!

Sincerely,

Mr. P

Don't "Weight" - Sign Up for Walking 'Canes 2008
Did you put on a few extra pounds over the holidays? Walk it off by signing up for the Fourth Annual Walking 'Canes program. The Surgeon General’s Report on Physical Activity and Health (1996) suggests that most individuals can significantly improve their health by performing 30 minutes of moderate activity on most days of the week.  Despite popular belief that this activity must be “exhausting” and time consuming, research indicates that by walking 10,000 steps a day, most people can achieve this recommendation by the Surgeon General. All UM employees are eligible to participate and can register online at www.miami.edu/walkingcanes. Once again, the top ten winners will have lunch with UM President Donna E. Shalala at the Faculty Club, compliments of Chartwells. All participants who finish the program have the opportunity to win an iPod or other great prizes. If you're curious about steps and distances around campus, the Wellness Center website posts a Walking Calculator to make it easy to increase your daily steps. For more information, call 305-284-LIFE(5433) or e-mail wellnesscenter@miami.edu.

Spring Studio Cycling and Yoga
Studio Cycling and Yoga semester passes for Spring 2008 are now on sale at the Wellness Suite. Purchase both passes at the same time and receive a 50% discount on one of them. Passes are valid through May 12 and cost $60 for student members and $96 for non-student members. To sign up visit the Wellness Suite, Monday through Friday, 8:30 a.m. to 8 p.m., or call at 305-284-LIFE(5433) for more information.

Donate Used DVD's to Help Cancer Patients
Brighten a patient's chemotherapy time - let them watch a movie instead of the clock! Making Movies Matter is collecting used DVD's and DVD players for patients undergoing chemotherapy treatments at local hospitals and medical offices. Want to donate your used DVD's? A drop box can be found near the entrance gates of the Wellness Center. For more information contact Joyce Galya at jgalya@miami.edu or call 305-251-5287.

"True to U " Wellness Education Series
The Wellness Center is proud to promote healthy living by offering a series of programs on various topics, ranging from fitness and nutrition to stress management. The "True to U" series is open to everybody, regardless of membership status. Registration is required prior to participation in any of the programs. Visit the Wellness Suite or call 305-284-LIFE(5433) to reserve your place. Click here for a full schedule listing for the Spring 2008 semester. Here are some of our upcoming programs in the series:

   
   

Breathing Class
Saturday, January 26, 10 - 11 a.m.,
Classroom 2. Learn to use your breath to invigorate, increase mental acuity, manage stress, and strengthen you for life!  Classes are free.  Participants are encouraged to wear comfortable clothes and bring a cushion or mat.  Mats and yoga blocks will be provided for use during the class.

Vegetarian Cooking Class - Miami Tour Stop
Wednesday, January 30, 6:30 - 8:30 p.m.,
Instructional Kitchen. The tour starts here! We gather in Miami to celebrate our winter growing season and our farmer's markets. Join us as we prepare Creamy Cauliflower Gremolata Soup. Next, get inspired with Red Cabbage, Fuji Apples, and Onions. Then we will expand our green horizons with Tatsoi, Mizuna, and Edamame Salad with Sesame Dressing. Finally, the local strawberry takes center stage in a Berry Light Strawberry Shortcake (contains dairy). Cost: $25.

Family and Friends CPR
Thursday, January 24, 12 - 2 p.m., Classroom 1.
The Family & Friends CPR program teaches you how to perform CPR in adults or children, and how to help an adult or child who is choking.  This course is designed for family members, friends, and members of the general community who want to learn CPR but do not need a course completion card.  (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $10, non-student members - $20, non-members - $30, and FREE for UM employees (call for details) .

Heartsaver CPR
Tuesday, January 29, 12 - 2 p.m., Classroom 1. The HS CPR course teaches CPR and relief of choking in adults, children, and infants, as well as use of barrier devices for all ages. Upon completion participants will be certified by the American Heart Association. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, and non-members - $35.

 
   
 

Parking Information
Please note the BankUnited North, VIP, and Serpentine lots may be closed for the following events:

  • January 18: White Stallion at 7:30 p.m.
  • January 20: Winter Jam at 8 p.m.
  • January 21: UM Women's Basketball vs. UVA at 5 p.m.
  • January 23: UM Men's Basketball vs. North Carolina at 9 p.m.
  • January 24: UM Women's Basketball vs. Florida State at 7 p.m.
  • January 27: UM Men's Basketball vs. Clemson at 1 p.m.

For more specific parking information, please visit the Parking bulletin board to the right of the Wellness Center exit gates.

   
 
 
  Tips for a Healthier
 

Health-E Tidbit: Make Your Favorite Chair a Healthy Chair
You can prevent or minimize back pain by ensuring that you always sit in a chair that gives your back the support it needs. Whether you are at home or at work, the best kind of chair to use is a firm recliner that has contoured support and an adjustable lower back cushion. If you do a lot of sitting in your car - commuting to and from work or shuttling the kids or aging parents around your neighborhood - check out the design of your seat. You need a seat that gives support to the curve of your spine. In general, Japanese and Swedish cars have better designed seats. But the best way to find what suits you is to pay attention to seat design when you are test-driving a car. [Quoted from: Mannion, M. (1996). 365 everyday health tips. Baltimore, MD: Ottenheimer Publishers]

Jumpstart Your Routine
Does your exercise routine need a swift kick in the gluteus maximus? It's easy to get bored with the same old exercises every day. Why not try a few military presses?

   
 
Step 1
Step 2
       
 

 

 

This variation of the military/overhead shoulder press incorporates the muscles stabilizing the scapulae.

Step 1: Begin by holding the weights at chest height with your palms facing you and the ends of the weights touching.  In one smooth motion, bring the weights up and out towards the shoulders and press them straight overhead with your palms facing away from you.  Exhale as you perform this movement.

Step 2: Reverse the motion and lower the weights down with control, turning your palms to face you as you bring the weights together in front of you. 

 
 

 

 
Ask a Trainer
Have a question you'd like answered by a personal trainer? We're here to help.
   
 

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Q: I work out alternating muscle groups, with at least 2 days of rest in between for each group, however, sometimes after a particularly strenuous workout my muscles get very sore and tight. Should I rest, stretch or work out these sore muscles?

A:Generally speaking, it is not necessary to take extra days of rest if you’re feeling a little extra soreness or tightness from a difficult workout. Here are a few questions to ask yourself to help you determine whether or not extra rest is necessary.

Do you work out as hard as you can during every workout?

  • Do you lift weights 4 or more days per week?
  • Have you been lifting heavy weights (fatigue in 10 or less repetitions) on all or most days that you lift?
  • Has it been more than 6 weeks since you spent a week recovering from exercise, either by not exercising at all or by drastically reducing the frequency, intensity and duration?
  • Are you feeling tightness, soreness or pain in a specific area on a regular basis?
  • Have you recently experienced any unusual moodiness or interruptions in your regular sleeping patterns?

If you answered yes to 3 or more of these questions, specifically the question regarding your mood and sleep patterns, it is possible that you are becoming over-trained. Decreasing the intensity, length and number of days per week you exercise for 1-2 weeks will typically diminish signs of over training. If you answered yes to less than 3 of the questions there is no reason to skip your workout, although it may be beneficial to decrease the intensity slightly and perform extra stretches for the affected muscles.

 
   
 

Have questions for a trainer? E-mail them to wellnesscenter@miami.edu and you might see your answer in our next issue.

Did You Know?
Interested in science-based fitness facts? Our resident exercise physiologist and assistant director of fitness, will share fitness and nutrition information that is fact, not fiction.

   
   

According to the American College of Sports Medicine, the recommended guidelines for resistance training for a healthy adult are a minimum of 8-10 exercises involving major muscle groups, 2-3 days a week with a minimum of 1 set of 8-12 repetitions at an intensity (weight) which causes fatigue (meaning you cannot complete more than 12 repetitions). Although some argue that these guidelines are not sufficient to induce significant strength gains or muscle hypertrophy, there are very few well-controlled studies that show that multiple set routines are far superior than just “one-set to failure.”  Of course the experienced weightlifter/athlete may achieve slightly greater gains from higher volume training regimens but one should not assume that a multiple set/multiple exercise routines is the only effective training regimen for muscular growth and development. 

For the beginning to intermediate weight trainer, performing one set to failure for each body part is sufficient to increase muscular strength and moderate hypertrophy. For the advanced weight trainer who is seeking hypertrophy and increased performance, multiple sets may induce a slightly larger stimulus; however, a single-set routine should not be discarded. One of the key components to success in any fitness program is consistency and perseverance. Programs lasting longer than 60 minutes per session appear to have higher dropout rates. A typical program, which incorporates 3 sets of each exercise, may averages about 50-60 minutes per workout compared to 20-30 minutes for a single-set program. The person who adheres to an effective program longer will achieve better results!

 
 
 

Cement Your Love This Valentines Day