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  What's Happening?
   
 

Yoga and Studio Cycling Semester Pass Prorated!
Yoga and studio cycling passes are now available for the prorated price of $40 each for UM student members or $64 each for non-student members. A semester pass gives you unlimited access to scheduled classes through January 19, 2009. To purchase your semester pass visit the Wellness Suite on the 2nd floor. Call 305-284-LIFE(5433) for more information.

Free Studio Cycling Classes in the Atrium
On Thursday October 9 and Friday October 10 all regularly scheduled studio cycling classes will be held in the Atrium.  The classes are free for any member on a first-come-first-served basis.  If you currently have a studio cycling card please call the Wellness Suite at 305-284-LIFE(5433) to reserve a seat for any class you plan on attending.

Opt-In to the Fitness Program Listserv
If you would like to receive e-mail notifications about schedule updates for group exercise, yoga, or studio cycling please send an e-mail to mjurado@miami.edu with “notifications” in the subject line.

Scheduled Room Closure
Please be advised of the following room closures and class cancellations:

   
    Multipurpose Room B will close on Thursday, October 16 at 9 a.m. through Friday, October 17 at 6 p.m. in order to accommodate a Board of Trustees meeting  
   
  • Vinyasa Yoga: Thursday 12:30 p.m. - 1:50 p.m.
  • Tribal Belly Dance: Thursday 3:45 p.m. - 5:15 p.m.
  • Sivananda Yoga: Thursday 5:30 p.m. - 6:50 p.m.
  • Sivananda Yoga: Friday 12:30 p.m. - 1:50 p.m.
 
    Centre Court will close Monday, October 21 and reopen Tuesday, October 22 at 4 p.m. in order to accommodate the Employee Benefits Fair  
   
  • Tuesday afternoon's 4:45 p.m. Core Conditioning class is scheduled as normal
 
   
 

Fall 2008 Instructional Programs Second Session Registration
Registration for the second session of Fall 2008 Instructional Programs will begin on Monday October 20.   Don’t miss your spot in classes such as tennis, Capoeira, aquatics, Tai Chi, Salsa, and much more!  Visit the Wellness Suite to register by Friday, October 31.  To view the course catalog please visit www.miami.edu/wellness/fitnessprograms. Call 305-284-LIFE(5433) for more information.

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 serve basis for eligible participants.

"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 13, 12 p.m. - 2 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.

Meditation Workshops - Learn to Meditate
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. Upcoming courses include:

  • Tuesday, October 14, 7:30 p.m. - 9 p.m., Conference Room
  • Friday, October 17, 7:30 p.m. - 9 p.m.., Conference Room

Cooking Class - Visiting Vietnam
Wednesday, October 15, 6:30 - 8:30 p.m., Instructional Kitchen. Many people think spring rolls are fried. But in Vietnam, many rolls are made with soft rice paper like the crystal shrimp rolls the class will learn to assemble. Freshly prepared Asian fish sauce is an ingredient in the Vietnamese pork and eggplant pot-styled dish. To satisfy the vegetarians in the group, jungle curry highlights the long bean, a relative of the string bean. Please bring a container for leftovers! Cost: $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Friday, October 17, 12 p.m. - 4 p.m., Classroom 2. The BLS for HCP course covers core materials 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
Friday, October 24, 12 p.m. - 2 p.m., Classroom 2. 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).

 
 

Introducing UHealth Sports Medicine
When an injury or condition affects your ability to exercise, participate in sports, or maintain an active lifestyle, it's time to seek treatment. UHealth Sports Medicine offers a comprehensive, multidisciplinary approach to treating sports-related injuries, with a team of nationally renowned experts in orthopaedics, neurology, rehabilitation, and physical therapy. UHealth Sports Medicine treats competitive athletes at all levels - high school, college, and pro - and recreational athletes of all ages. If they can keep UM athletes playing at peak performance, imagine what they can do for you. Don't let an injury keep you from doing the things you enjoy most. Get help from the team of experts at UHealth sports medicine. Located at 1400 NE 12 Avenue. Call 305-243-3000 or visit www.uhealthsportsmedicine.com for more information.

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

  • October 17: Board of Trustees Meeting, 6 a.m. - 12 p.m.
  • October 21: Miami Dade Public Schools Luncheon, 10 a.m. - 3 p.m.
  • October 23: Bruce Hornsby and Friends, 6 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: Clean Air Naturally
Indoor air pollution can be reduced by common house plants. A good rule of thumb is to have at least one plant for every 100 square feet in the room. To be effective, the plants themselves must be healthy, so give them enough light and water. Avoid over watering, which can cause mold or mildew to grow. The pollution-fighting power of plants may lie in their root systems and the microorganisms in the soil. By cutting back lower branches, you expose the soil to air and increase your plant's effectiveness at cleaning it. Ask your local nursery about which plants are best. Corn and spider plants, philodendrons, ferns, and dracaena are among those commonly suggested. 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: Start with your hands (or forearms) on the center of the stability ball. Keep your back straight and your abs very tight. Maintain this rigid position, keeping your belly button tucked in and your core muscles tight.

Step 2: Once you have found your balance lift one foot off the ground. Hold for desired length of time. Rest. Repeat with other leg.

 

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

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Q: Do you really have to sweat to lose weight?

A: NO! Just because you're sweating, does not mean you are burning calories. Just because you're not sweating doesn't mean you're not burning calories. Caloric burn depends on the intensity and duration of the exercise. Sweating is not a indicator of caloric burn, it is just a way for your body to dispel heat. Aside from sweating the body also gets rid of heat by radiation, conduction and convection. A large factor is the environment. If you exercise in an air-conditioned room, you will not sweat as much because the cold dry air works to quickly evaporate your sweat. Your body can easily cool the heat generated by your exercise. Exercising in a hot and humid room will cause you to sweat more but it will also exhaust you faster, which may result in you stopping your workout sooner.

 
 

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.

 
 

Exercise is a panacea for a vast array of health problems. Did you know that regular moderate exercise significantly reduces hepatic fat (fatty liver)?  A recent study showed that 6 months of regular exercise training significantly reduced hepatic fat in type 2 diabetics. The exercise protocol consisted of 45 minutes of aerobic activity and light resistance training 3 days per week. After the 6 month study, the exercise group's mean hepatic fat level was 5.6%, compared with 8.5% in the control group. These findings are important because excess liver fat is often associated with an increased prevalence of many cardiovascular risk factors, including diabetes.

 
 

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.

Massage Helps Recovery at Cellular Level
Olympic swimmer Michael Phelps got a massage twice a day in Beijing. His teammate, Dara Torres, had two massage therapists on stand-by. And a bunch of sedated rabbits in Ohio recently had massage performed on their legs after bouts of intense exercise.

Phelps, 23, made history by winning eight gold medals. Torres, 41, became the oldest swimmer to compete in an Olympic event and win a silver medal. As for the rabbits? They might have proved scientifically what athletes and trainers have long believed: massage really does help with muscle recovery.

According to a recent study published in Medicine & Science in Sports & Exercise, researchers at Ohio State University found that Swedish massage helped speed muscle recovery at the cellular level for rabbits who got mechanically intense exercise. Thomas Best, professor of family medicine at Ohio State University and senior author of the rabbit study, said it's too soon for clinical trials on humans. But he considers the rabbits a strong start toward confirming massage's benefits to athletes.

In the study, researchers used a mechanical device to create a motion similar to the way quadriceps in human thighs move when running downhill. Afterward, some rabbits got Swedish massage, others did not but were rested. Scientists found that the muscles of the massaged rabbits had improved function, less swelling and fewer signs of inflammation than did muscles in non-massaged rabbits.

Muscles produce lactic acid during intense workouts, said Ethel Frese, a professor of physical therapy at St. Louis University and a cardiovascular and pulmonary specialist. The more intense the workout, the more lactic acid is produced. And the greater the accumulation of lactic acid, the more fatigued - and painful - the muscle becomes. Lactic acid will dissipate on its own, but enhancing blood circulation helps get rid of it quicker. That helps relieve muscle cramps and spasms, she said.

Cynthia Riberio, vice president of the American Massage Therapy Association, says she has trained several thousand therapists specifically for sports massage. Today, there are more than 265,000 massage therapists nationwide and, of those, about 40 percent provide sports massage.

Riberio has seen massage go beyond just helping with recovery from injuries and suggests using it during all phases of competition. Before athletic events, a massage therapist can help athletes warm up by jostling and stretching the muscles and using circular friction and simple compression on specific body parts. This can continue, only more gently, during competition when the muscles are fatigued. And after an event, Swedish massage is best, Riberio said.

That's up for debate, says Mark Frank of St. Louis Rehabilitative and Sports Massage in Creve Coeur, Mo. He says there are about 200 approaches to massage and that he's had success with myofascial therapy, which targets tissue rather than specific muscles.

Frese thinks massage also may do something else: promote the release of endorphins, a natural sedative that alleviates pain and produces a general sense of well-being. Massage is also more beneficial as athletes age, she said. ''The more fit you are, the less lactic acid you produce at a given workload and the faster you clear it,'' she said. ``As you age, you're not as fit. You'll never be at 70 what you were at 20 and you do tend to lose flexibility.''

Has anyone told Torres?

Source: The Miami Herald

Massage is offered in the Wellness Suite . For further details call 305-284-LIFE(5433).