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The Wellness Center would like to thank Patti and Allan Herbert for their generous gift.
   
  What's Happening?
   
 

Patti and Allan Herbert Wellness Center Naming and Dedication Tomorrow
Please join us tomorrow, October 23, 3:30 p.m. - 5 p.m. as we honor Patti and Allan Herbert. The Herberts have generously donated $8 million to your Wellness Center. Festivities will include complimentary food, live music, and a special gift for the first 500 guests. We hope to see you there!

FREE Flu Shots October 22
The Student Health Center will be providing FREE flu shots in the Atrium of the Coral Gables Wellness Center on Wednesday, October 22, from 5:00 p.m. to 7:00 p.m.  All students, faculty, staff, and UM alumni are eligible.  Employees should be prepared to present their insurance card.  Free flu shots will be provided on a first-come, first-served basis for eligible participants.

Zumba Move and Groove for Charity - November 8
Enjoy a three hour Zumba charity event on Saturday, November 8, 1 p.m. – 4 p.m. at the Wellness Center.  Zumba is a high energy, calorie burning, latin-dance fitness class that anyone can do (no experience required).  You do not have to be a member to participate and all proceeds will go to support the Rotaract Club of UM in their effort to rebuild an elementary school in Chepen, Peru.  The cost is $15 for students and $20 for all others for advance registration.  Day of registration costs an additional $5.  Register in the Wellness Suite Monday - Friday 8:30 a.m. - 8:00 p.m. Registration costs include a t-shirt for men or racer back tank top for women. If you register by October 27 you can select your shirt size (men sizes are limited).The UM Zumba team will be waiting to Move and Groove with you for charity!

Fall 2008 Instructional Programs Second Session Registration
Registration for the second session of Fall 2008 Instructional Programs is going on now.   Don’t miss your spot in classes such as tennis, Capoeira, aquatics, Tai Chi, Salsa, and much more!  The registration deadline is Friday, October 31.  To view the course catalog please visit www.miami.edu/wellness/fitnessprograms.

"U Rock " 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 "U Rock " 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 the full schedule. Here are some of our upcoming programs in the series:

 
 

Heartsaver CPR
Monday, October 27, 5:30 p.m. - 7:30 p.m., Classroom 2. 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. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, non-members - $35.

Daytime Meditation Workshop
Thursday, November 6, 12 p.m. - 12:45 p.m., Classroom 2. Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Classes are free and open to students, employees, and the community.

 
 

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

  • October 23: Wellness Center Naming and Dedication (at Wellness Center), 3:30 p.m. and Bruce Hornsby and Friends, 6 p.m.
  • October 25-26: Cheerleading competition
  • October 28: James Carville and Mary Matalin, 3 p.m.
  • October 29: Guest Speaker

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: Exercise at your Desk
You can fight stiffness and fatigue with a few simple exercises no matter where you are. For example, sit up straight with your feet flat on the floor. Tense your neck and shoulder muscles for five seconds, then relax. You can do this with all the major muscle groups in your body and get rid of any tension - while you remain seated! You can also perform flexibility exercises in a chair, such as wiggling your toes, bending and straightening your knees, reaching upward with your arms, and simply shrugging your shoulders. These simple exercises can keep you from getting tired and listless. They may even make you feel refreshed and invigorated. Source: 365 Everyday Healthy Tips by Michael Mannion

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 single leg planks on the stability ball?

 
 
Step 1

Step 2

 
 

 

 

The single leg plank on a stability ball is an excellent exercise for building core strength as well as balance and coordination.

Step 1: Place the ball on the floor in close proximity to a wall. Kneel on the floor between the wall and the ball placing your hand on top of the stability ball for balance. Extend one leg forward and one leg backward bracing them where the wall meets the floor. Once you've secured your foot position place your hip high up on the ball. Relax and stretch yourself sideways over the stability ball with your arms bent and hands clasped behind your head.

Step 2: Push your hips downward into the stability ball and crunch your body lifting off the ball in the direction of the wall.

Step 3: Hold and slowly lower yourself back to your original 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 often run 3-5 miles but when I stop running, I suddenly get very light-headed and dizzy. I walk briskly as my warm down, but that doesn't prevent it. Why does this occur?

A: When you workout, your heart pumps harder and faster, increasing blood flow to the actively exercising muscles. Blood vessels in the skin expand to dissipate heat. When exercise ends suddenly, the heart slows down its pumping activity, decreasing blood circulation even though blood vessels remain dilated. As a result, blood pressure can fall and you can become dizzy or even faint.

It can be common to feel lightheaded or dizzy when you abruptly stop intense physical activity. Feeling this way after exercising is usually not dangerous. However, feeling lightheaded or faint during exercise is more serious and may be a sign of a heart condition. If you feel dizzy during exercise stop the activity and get medical attention and an evaluation.

To help limit or prevent feeling dizzy or lightheaded after exercise in general, cooling down adequately is key, coming to a full stop only after gradually decreasing activity. Slowing down in this way can help by maintaining heart rate and circulation and only gradually reducing them. When running, it may be best to jog slowly and then walk.

 
 

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 associate director of fitness, will share fitness and nutrition information that is fact, not fiction.

 
 

Regular exercise is not only good for our bodies but also our brains. In laboratory studies, physical exercise in animals caused new brain cell growth and releases chemicals involved in learning.  One of theses substances is called brain derived neurotrophic factor (BDNF). BDNF is responsible for building and maintaining neurons in the brain and improving circuitry. Rodent studies showed that levels of BDNF increased after exercise while in human studies, higher scores on vocabulary tests were associated with higher levels of BDNF. This BDNF phenomenon can be explained by our biological "wiring" as hunters and gatherers. Physical activity was necessary for our ancestors to hunt for food. Improved memory and problem solving was necessary for them to become more efficient in the hunt, hence the BDNF adaptations.

 
 

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.

Government Spells Out Exercise Goals
Get moving: The nation's new exercise guidelines set a minimum sweat allotment for good health. For most adults, that's 2½ hours a week. How much physical activity you need depends largely on age and level of fitness.

Moderate exercise adds up for sluggish adults. Rake leaves, take a quick walk around the block or suit up for the neighborhood softball game. More fit adults could pack in their week's requirement in 75 minutes with vigorous exercise, such as jogging, hiking uphill, a bike race or speedy laps in the pool. Children and teens need more - pretty brisk activities for at least an hour a day, say the government guidelines recently released.

Consider it the exercise version of the food pyramid. The guidelines, from the Health and Human Services Department, aim to end years of confusion about how much physical activity is enough, while making clear that there are lots of ways to achieve it. "The easy message is get active, whatever your way is. Get active your way," HHS Secretary Michael Leavitt told The Associated Press.

It's OK to start slowly. Someone who's done no exercising will start seeing benefits with as little as 10 minutes of moderately intense exercise a day, which is an incentive to work up to the recommended amounts, said Rear Adm. Penelope Royall, deputy assistant secretary for disease prevention. "Some is better than nothing, and more is better," she said.

The guidelines come as scientists are trying to spread the word to a nation of couch potatoes that how active you are may be the most important indicator of good health. Yet a quarter of U.S. adults aren't active at all in their leisure time, government research concludes. More than half don't get enough of the kind of physical activity that actually helps health - walking fast enough to raise your heart rate, not just meandering, for instance. More than 60 million adults are obese.

Worse, the nation is raising a generation of children who may be less healthy than their parents. About a third are overweight and 16 percent are obese. And while young children are naturally active given the chance, schools are decreasing the amount of recess and gym time. By high school, a recent study found, fewer than a third of teens are getting an hour of activity a day.

To put science behind the how-much-is-enough debate, HHS gathered an expert panel to review all the data. The panel found that regular physical activity can cut the risk of heart attacks and stroke by at least 20 percent, reduce chances of early death, and help people avoid high blood pressure, type 2 diabetes, colon and breast cancer, fractures from age-weakening bones, and depression. The government used that scientific report to set the minimum activity levels.

The kind of exercise matters a lot, said Dr. William Kraus, a Duke University cardiologist and co-author of the scientific report. Runners such as Kraus can achieve the same health benefit in a fraction of the time of a walker. "If you do it more intense, you can do less time," explained Kraus, who praised the guidelines for offering that flexibility. "This brings it back down to earth for a lot of people."

What's the right kind of exercise? The guidelines advise:

  • You don't have get all the activity at once. A walk for an hour three days a week works as well as, say, a 30-minute exercise class on weekdays or saving most of the activity for a two-hour Saturday bike ride.
  • For aerobic activities, go at least 10 minutes at a time to build heart rate enough to count.
  • You should be able to talk while doing moderate activities but not catch enough breath to sing. With vigorous activities, you can say only a few words without stopping to catch a breath.
  • Children's daily hour should consist of mostly moderate or vigorous aerobic activity, such as skateboarding, bike riding, soccer, simple running, etc.
  • Three times a week, children and teens need to include muscle-strengthening activities - sit-ups, tug-of-war - and bone-strengthening activities, such as jumping rope or skipping.
  • Adults should do muscle-strengthening activities - push-ups, weight training, carrying heavy loads or heavy gardening - at least two days a week.
  • Older adults who are still physically able to follow the guidelines should do so, with an emphasis on activities that maintain or improve balance.

These are minimum goals, the guidelines note. People who do more will see greater benefits.

Source: CNN