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The Wellness Center would like to thank all those who attended the naming and dedication of the Patti and Allan Herbert Wellness Center. It was one heck of a party!
   
  What's Happening?
   
 

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. The UM Zumba team will be waiting to Move and Groove with you for charity!

Space Closures this Weekend
This weekend the Wellness Center will host the Admission’s Office Fall Open House. With approximately 2,000 prospective students and their families in attendance, the building will be impacted with room closures and some program adjustments. Please note the following changes to our normal schedule:

   
 

 

Saturday, November 8

  • Centre Court closed 12:30 p.m. - 6:30p.m.
  • Main Gym courts closed for the entire day
  • The outdoor basketball courts will remain available as the only space for basketball open recreation

 Sunday, November 9

  • Main Gym courts closed for the entire day
  • Multi-B closed 8 a.m. – 7 p.m.
    • Hatha/Vinyasa Yoga relocated to Multi-A / rescheduled 11:00 a.m. - 12:20 p.m.
    • Fusion Dance Club relocated to Multi-A 12:30 p.m. - 4:00 p.m.
    • Tai Chi relocated to Multi-A from 4:00 p.m. - 5:00 p.m.
    • Aikido Club cancelled
  • Centre Court closed 10 a.m. – 10 p.m.
    • Badminton Club cancelled        
    • Volleyball Club cancelled
  • The outdoor basketball courts will remain available as the only space for basketball open recreation
 
   
  "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
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.

  • Monday, November 10, 12 p.m. - 2 p.m., Classroom 2
  • Friday, November 14, 1 p.m. - 3 p.m., Classroom 2
  • Friday, November 21, 12 p.m. - 2 p.m., Classroom 2

Vegetarian Cooking Class - Cooking in the Land of the Lion
Wednesday, November 12, 6:30 - 8:30 p.m., Instructional Kitchen. Ethiopia is the country featured in this cooking class. Due to religious beliefs, Ethiopians frequently eat vegetarian meals. Participants will learn how to prepare Dabo Kolo, or popcorn bread, to snack on; Yetakelt We't, a vegetable stew featuring berbere spice blend; and finally, spicy tomato lentil stew which focuses on the spices used daily in the Country of the Lion. Please bring a container for leftovers. Cost: $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, November 17, 1 p.m. - 5 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.

Learn to Meditate
Monday, November 17, 7:30 p.m. - 9 p.m., Conference Room. 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:

  • November 7 : Dashboard Confessional concert at 8 p.m.
  • November 9 : Cheerleading competition at 8 a.m.
  • November 15: Men's Basketball at 7:30 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: Have a Cranberry Juice on the Rocks
Each year, about 20% of American women and 5% of American men get urinary tract infections. Over the years, doctors have debated whether or not cranberry juice helps to fight these infections. No one knows for sure whether or not it does, but if you'd like to see for yourself, drink at least ten glasses of water and one glass of cranberry juice each day. The theory is that the fluid will wash out the bacteria in your bladder. And it may. A recent study found that four to six ounces of cranberry juice every day prevented recurring infections in high-risk patients. 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 lateral lunges?

 
 
http://www.miami.edu/um_global_static_files/wellness_department_files/Health_E_Living/11-05-08/11-05-08_Exercise2.jpg
Step 1

Step 2

 
 

 

 

The lateral lunge is a total body exercise that specifically targets the glutes and hip.

Step 1: To begin, stand with your feet at shoulder width, holding your hands relaxed in front of you.

Step 2: With one foot, step out to the side about 16 to 20 inches and descend carefully. Keep both feet flat while lunging down on the stepping leg.

Step 3: Return to the start position. Repeat with the opposite leg. Alternate legs for a specified amount of time.

Form tips: Keep your back flat and do not allow your chest to drop.

 

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

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Q: Does muscle weigh more than fat? I’ve been working out but I have not noticed a weight change. I’ve heard that if I lift weights I may even put on a few pounds because muscle weighs more.

A: One pound of fat is the same as one pound of muscle. The difference lies in the density of these tissues. Muscle tissue is much denser than fat, therefore the volume or size of one pound of fat is much larger than one pound of muscle tissue. Weighing yourself on a scale is not a great way to measure improvement in health and fitness levels. While you may weigh the same, your body fat to lean muscle mass ratio has probably changed, which can result in a drop in a few inches around the waist, chest and legs, etc.

Take this for example. A female weighs 143 pounds when first starting an exercise routine. She has 20 percent body fat (28.6 lbs). After six weeks of weight training, she weighs herself and still weighs 143 pounds, but now she has 17 percent body fat (24.3) and has lost 2 inches off her waist measurement. So she has actually lost 4.3 pounds in body fat but has put on 4.3 pounds in lean muscle mass.

It is important to remember that weight is not the only way to track improvements. When evaluating your progress be sure to take your body composition as well as measurements into account.

 
 

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.

 
 

Many people think that a weight training program must be complex to be effective. NOT TRUE! It's all just a matter of consistent simple progression.  Adaptation is the whole purpose of exercise training, especially weight training. In order for a muscle to increase in strength or size, it must be placed under stress (within tolerable limits). During rest periods, the muscle rebuilds itself to become more resistant to the stress.

Progressive resistance training is when you consistently increase the amount of weight you lift after completing a specific number of repetitions. Every time you train you should try to improve upon your performance in the previous workout. Your goal should be to use the heaviest possible weight for a particular number of repetitions while keeping good form and full range of motion. The 2-lb. incremental weight stack on each piece of selectorized equipment makes it possible to increase the amount of weight you use more frequently. This maximizes a trainee's chances of setting a weight that's just right – not too heavy and not too light – for rapid and steady progress.

The American College of Sports Medicine recommends performing one set of 8-12 repetitions for each major muscle group two to three days per week. Ideally, each time you can perform an exercise for 12 repetitions in proper form, you should increase the weight by 10 percent during your next workout session. The sample below highlights one exercise of a circuit. The bold number indicates the sets, the underlined number indicates the weight and the italics number indicates the repetitions.

Example:

  • Monday: Chest Press: 1 x 80 x 12
  • Wednesday: Chest Press: 1 x 88 x 12
  • Friday:  Chest Press: 1 x 96 x 10
  • Monday: Chest Press: 1 x 96 x 11

 Notice that each time 12 repetitions could be completed; the weight increased about 10 percent. When 12 repetitions could not be completed then the weight remained constant. This individual should use the same weight for the chest press until 12 repetitions can be completed in good form.

Remember, always try to reach the point of momentary muscular failure during each set. This is when it is very difficult to complete another repetition while using good form.

NOTE: If you would like to know your body fat percentage, call the Wellness Suite at 305-284-LIFE(5433) and make an appointment with one of our fitness consultants. The cost is only $5 for student members, $10 for non-student members, and $15 for non-members.

 
 

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.

Women Germier than Men, Study Finds
Wash your hands, folks, especially you ladies. A new study found that women have a greater variety of bacteria on their hands than men do. And everybody has more types of bacteria than the researchers expected to find.

"One thing that really is astonishing is the variability between individuals, and also between hands on the same individual," said University of Colorado biochemistry assistant professor Rob Knight, a co-author of the paper. "The sheer number of bacteria species detected on the hands of the study participants was a big surprise, and so was the greater diversity of bacteria we found on the hands of women," added lead researcher Noah Fierer, an assistant professor in Colorado's department of ecology and evolutionary biology.

The researchers aren't sure why women harbored a greater variety of bacteria than men, but Fierer suggested it may have to do with the acidity of the skin. Knight said men generally have more acidic skin than women. Other possibilities are differences in sweat and oil gland production between men and women, the frequency of moisturizer or cosmetics applications, skin thickness, or hormone production, he said. Women also may have more bacteria living under the surface of the skin where they are not accessible to washing, Knight added.

Asked whether guys should worry about holding hands with girls, Knight said: "I guess it depends on which girl." He stressed that "the vast majority of the bacteria we have on our body are either harmless or beneficial ... the pathogens are a small minority."

The researchers took samples from the palms of 51 college students - that's 102 hands - and tested the samples using a new, highly detailed system for detecting bacteria DNA. They identified 4,742 species of bacteria overall, only five of which were on every hand, they report on Monday's online edition of Proceedings of the National Academy of Sciences. The average hand harbored 150 species of bacteria.

Not only did individuals have few types of bacteria in common, the left and right hands of the same individual shared only about 17 percent of the same bacteria types, the researchers found. The differences between dominant and non-dominant hands were probably due to environmental conditions like oil production, salinity, moisture, or variable environmental surfaces touched by either hand of an individual, Fierer said.

Knight said the researchers hope to repeat the experiment in other countries where different hands are assigned specific tasks.

While the researchers stressed the importance of regular hand washing, they also noted that washing did not eliminate bacteria. "Either the bacterial colonies rapidly re-establish after hand washing, or washing (as practiced by the students included in this study) does not remove the majority of bacteria taxa found on the skin surface," the researchers said in their report. While the tests could determine how many different types of bacteria were present, they could not count the total amount of bacteria on each hand.

The research was funded primarily by the National Institutes of Health and the National Science Foundation.

Source: CNN