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  What's Happening?
   
 

ACE Group Fitness Instructor Workshop Begins this Week
This eight-week course is designed to provide the theoretical knowledge and practical skills to pass the American Council on Exercise (ACE) Group Fitness Instructor certification exam. Topics include guidelines for instructing safe, effective, and purposeful exercise and effective instructor-participant relationship, encouragement, and communication. This course also includes practical skills classes where you will instruct participants on how to teach and practice choreography in a group setting. Class will meet on Wednesday and Friday from 10:30 a.m.-12 p.m. beginning Jan 30th.  Sign up in the Wellness Suite Monday - Friday 8:30 a.m. - 8:00 p.m. For more information contact Kimberly Samlut at ksamlut@miami.edu.

Spring 2008 Instructional Programs
Spring Instructional Programs are starting this week, but it is not too late to register! Click here or call the Wellness Suite at 305-284-LIFE(5433) for more information.

"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
Monday, February 11, 6:30 - 7:30 p.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 - The Annual Farmers Market Class
Wednesday, February 13, 6:30 - 8:30 p.m.,
Instructional Kitchen. Last year's class liked it so much, we've made it an annual selection. Join us as we put produce front and center as we prepare grilled ratatouille salsa (a nod to the Pixar movie!), farmer's market soup with pasta and pesto, and the best organic strawberry tart ever! Cost: $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, February 7, 12 - 4 p.m., Classroom 1. The BLS for Healthcare Providers course covers core material such as adult and pediatric CPR (including two-rescuer scenarios and use of the bag mask), foreign-body airway obstruction, and automated external defibrillation. This course is for healthcare providers such as EMS personnel, physician assistants, doctors, dentists, nurses, and respiratory therapists who must have a credential (card) documenting successful completion of a CPR course.Cost: student members - $45, non-student members - $55, non-members - $65.

Family and Friends CPR
Thursday, February 14, 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) .

Meditation Workshop
Join Lunthita Duthely as she guides you through a meditation class that will help you relax and regain your strength. Participants will delve into various forms of meditation as they learn how to incorporate meditation into their daily lives. Classes are free and open to students, employees, and the community.

  • "Take a Meditation Break" - Day-time workshop: Thursday, February 7, 12:30 - 1:15 p.m., Conference Room.
  • "Learn to Meditate" Part I: Monday, February 11, 7:30 - 9 p.m., Conference Room.

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Eat Smart at Your Super Bowl Party
The Super Bowl and high calorie foods go hand-in-hand. Here's a tally, as reported by USA Today:

  • 1st - Where the Super Bowl ranks in terms of home parties. It even beats New Year's Eve.
  • 2nd - Where the Super Bowl Ranks in terms of food consumption.
  • 17 - The average number of partiers at each Super Bowl party.
  • 68 - The percentage of partiers who prefer pizza as their game-day meal.
  • 4,000 - The tons of popcorn people will eat.
  • 14,000 - The tons of chips they will eat.
  • 3,200,000 - the number of pizzas Pizza Hut and Domino's sold during the 2005 Super Bowl.

Don't forget to eat smart this weekend when watching the big game. Moderation is the key to life. To make sure you don't feel guilty about enjoying your favorite snacks, take small portions while mixing in healthier snacks like fruits and vegetables, baked potato chips, etc. Source: Mindless Eating by Brian Wansink

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 posterior deltoid pulls?

   
 
Step 1
Step 2
       
 

 

 

This exercise may be performed using a resistance band as shown, or a cable machine.  This is an excellent exercise for individuals who would like to improve their posture.

Step 1: Adjust the cable or resistance band so that it is level with or slightly lower than shoulder height.  Stand with your arm fully extended and slightly across the midline of your body.  In this position you should feel slight resistance on the band or cable.

Step 2: With a straight arm, pull to the side until your arm is straight out at your side or slightly behind you. 

Step 3: Slowly bring your arm back to the starting position.

 
 

 

 
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 do step aerobics 4 times a week, and bike 2 times a week for 45 minutes each.  Lately I noticed that when I wake up my knees are achy and sore. Is there another type of cardio workout that will give my knees a rest?

A: Any type of repetitive, weight bearing activity may cause soreness or pain in the joints of the lower body or back. Step aerobics and running are two activities that put a high amount of stress on these areas and should be decreased or avoided at least until the pain is gone. Activities such as cycling, swimming, water aerobics, rowing, and any type of elliptical machine will decrease the stress placed on the knee during exercise, but can still be performed as intensely as necessary to provide you with the cardiovascular workout you’re used to. Continuing to incorporate multiple activities into your workout program will be an important factor in preventing the pain from reoccurring. Adding strength training to your exercise regimen may also help improve strength and function of the knee and prevent the pain from returning. If you are experiencing persistent pain over several weeks an orthopedic doctor or athletic trainer may be required to assess the joint to determine if an injury has occurred.

 
   
 

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.

   
   

Often when we are new to exercise or sometimes over-do-it, we may not feel soreness until 24-48 hours after the activity. This is known as delayed onset muscle soreness or DOMS. Symptoms of DOMS can range from muscle tenderness to severe debilitating pain. DOMS occurs when excessive eccentric muscle contractions induce micro-injury to the muscle cell. This results in muscle damage and inflammation. The inflammation is often what signals ‘pain’; therefore, limiting activity and providing an environment for repair. A number of treatment strategies have been introduced to help alleviate the severity of DOMS including nonsteroidal anti-inflammatory drugs, and cryotherapy. Believe it or not, some consider exercise the most effective means of alleviating pain during DOMS, however the analgesic effect is also temporary.

 
 
 

In the News

 

Has life just been too busy to read the Health and Fitness section of your newspaper? Let us provide you with a few highlights of what's made the news lately.

The Dangers of Not Washing Your Hands
Despite the proven health benefits of hand washing, many people don't practice this habit as often as they should — even after using the toilet. Throughout the day you accumulate germs on your hands from a variety of sources, such as direct contact with people, contaminated surfaces, foods, even animals and animal waste. If you don't wash your hands frequently enough, you can infect yourself with these germs by touching your eyes, nose or mouth. And you can spread these germs to others by touching them or by touching surfaces that they also touch, such as doorknobs.

Infectious diseases that are commonly spread through hand-to-hand contact include the common cold, flu and several gastrointestinal disorders, such as infectious diarrhea. While most people will get over a cold, the flu can be much more serious. Some people with the flu, particularly older adults and people with chronic medical problems, can develop pneumonia. The combination of the flu and pneumonia, in fact, is the eighth-leading cause of death among Americans.

Inadequate hand hygiene also contributes to food-related illnesses, such as salmonella and E. coli infection. According to the Centers for Disease Control and Prevention (CDC), as many as 76 million Americans get a food-borne illness each year. Of these, about 5,000 die as a result of their illness. Others experience the annoying signs and symptoms of nausea, vomiting and diarrhea.

The Centers for Disease Control and Prevention (CDC) offers the following advice for hand washing:

   
   

When washing hands with soap and water:

  • Wet your hands with clean running water and apply soap. Use warm water if it is available.
  • Rub hands together to make a lather and scrub all surfaces.
  • Continue rubbing hands for 20 seconds. Need a timer? Imagine singing "Happy Birthday" twice through to a friend!
  • Rinse hands well under running water.
  • Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet.

Remember: If soap and water are not available, use alcohol-based gel to clean hands.

When using an alcohol-based hand sanitizer:

  • Apply product to the palm of one hand.
  • Rub hands together.
  • Rub the product over all surfaces of hands and fingers until hands are dry.

When should you wash your hands:

  • Before preparing or eating food.
  • After going to the bathroom.
  • After changing diapers or cleaning up a child who has gone to the bathroom.
  • Before and after tending to someone who is sick.
  • After blowing your nose, coughing, or sneezing.
  • After handling an animal or animal waste.
  • After handling garbage.
  • Before and after treating a cut or wound.
 
   
  Sources: CDC, Mayo Clinic