If you cannot see this newsletter click here.

 
 
Happy Holidays from the Wellness Center staff!
   
  What's Happening?
   
 

Special Note: This will be our last issue of the year. Health-E-Living will begin publication again at the beginning of the spring semester.

Winter Commencement Ceremony Tomorrow
The winter commencement ceremony will be held tomorrow, December 18 at 10 a.m. Please expect heavy traffic and parking interruptions through the morning and into mid-day. In addition, the Main Gym and Centre Court will close today and tomorrow for commencement activities. Tonight's Core Conditioning class will be relocated to Multi-B. The outdoor courts will be the only space available for basketball.

Winter Break Hours
The Herbert Wellness Center will operate under the following Winter Break schedule:

  • Saturday & Sunday, December 20 & 21: 8 a.m. - 8 p.m.
  • Monday & Tuesday, December 22 & 23: 6 a.m. - 9 p.m. *
  • Wednesday, December 24: 8 a.m. - 6 p.m.
  • Thursday, December 25: CLOSED
  • Friday, December 26: 8 a.m. - 9 p.m.
  • Saturday & Sunday, December 27 & 28: 8 a.m. - 6 p.m.
  • Monday & Tuesday, December 29 & 30: 6 a.m. - 9 p.m. *
  • Wednesday, December 31: 8 a.m. - 6 p.m.
  • Thursday, January 1: CLOSED
  • Friday, January 2: 6 a.m. - 11 p.m. *
  • Saturday & Sunday, January 3 & 4: 8 a.m. - 10 p.m.

* Membership Office and Wellness Suite open

The Juice Bar will close December 19 at 3 p.m. and will re-open on January 5. The pool closes 30 minutes to the building close each evening.

Working to Serve You Better
During the winter break the Herbert Wellness Center will resurface the wood floors in the building. Multi-B will be closed December 22 - 28. All Yoga classes will be held in Centre Court or Multi-A (check the schedules for specific room assignments). The Main Gym will close January 5 - 11. Centre Court and the outdoor courts will remain available for basketball throughout the break.

Winter Break and Spring Semester Group Exercise Schedules
Schedules for winter break have been posted and can be found at www.miami.edu/wellness. Winter break schedules will run from December 18 - January 19. Please be sure to check class times as the schedule changes weekly. The spring schedule begins on January 20th and will be posted next week.

Healthy Cooking Classes to Receive a Face Lift
The Herbert Wellness Center would like to recognize the University of Miami Citizens Board for its generous donation of $5,000 to help fund improvements to the Healthy Cooking Program. The Citizens Board Select Projects Fund provides grants to schools of the University of Miami, or to persons, groups or organizations within the schools, to fund, in whole or in part, programs or projects determined by the Committee to be worthy of financial support. Stay tuned for the spring semester cooking class schedule to see how this wonderful donation will be put to use!

   
  Special Member Highlight - Alice A. Kerr
 
In recognition of her outstanding performance in a combat zone in Iraq, a University employee, and Herbert Wellness Center member, who is serving a yearlong deployment in the Army Reserves was awarded the prestigious Bronze Star Medal. Major Alice A. Kerr, a senior business systems analyst in Applications Development, Information Technology, was honored for demonstrating extraordinary leadership managing a 1.5-square-kilometer camp that directly contributed to the successful average
 
daily movement of more than 1,700 troops to and from 66 area bases. At the height of her operations within her installation, she and her team accommodated, fed, and allocated motor pool and operations facilities to more than 11,000 troops daily. Congratulations Alice! The Wellness family looks forward to your safe return.
 
 

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

  • December 18: Winter Commencement at 10 a.m.
  • December 21: Men's Basketball vs. Clemson at 7:45 p.m.
  • December 31: Men's Basketball vs. North Florida at 2 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: Eat a Healthy Breakfast
All the research to date suggests that your mood, your ability to think clearly, and your energy level are all positively affected by eating a good breakfast, according to the American Dietetic Association and other nutritional groups. A healthy meal in the morning also makes your body better able to withstand the stresses that come your way each day. If mornings are hard for you, try planning your breakfast the night before. There is no special "breakfast food" that you need to eat. Fruit, low-fat cheese, yogurt, cereal, and wheat germ are all good choices. The traditional high-fat, high-cholesterol American breakfast (such as eggs, bacon, and fatty buttered muffins) is best avoided. Get up, get a good breakfast, and get going! 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 lunges with bicep curls?

 
 
Step 1
Step 2
Step 1 - Alternate View

Step 2 - Alternate View

 
 

 

 

This exercise targets the biceps, core, glutes, quads, and calves

Step 1: Stand with feet hip-distance apart, hands at sides holding moderate dumbbells with palms facing body.

Step 2: Lunge forward with right foot, bending knees 90 degree and keeping right knee over right ankle; as you lunge forward, curl weights toward shoulders.

Step 3: Return back to starting position, extending the arm back to the side of the body.

Step 4: Repeat exercise on left side of the body.

 

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

.

Q: Will I lose body fat more efficiently by performing my aerobic workouts at a low, rather than a high, intensity?

A: Many aerobic exercise programs and videos feature low-intensity workouts which purport to maximize fat burning. The argument behind such an alleged theory is that low-intensity aerobic training will allow your body to use more fat as an energy source, thereby accelerating the loss of body fat.

While it is true that a higher proportion of calories burned during low-intensity exercise come from fat (about 60 percent as opposed to approximately 35 percent from high-intensity programs), high-intensity exercise still burns more calories from fat in the final analysis. For example, if you perform 30 minutes of low-intensity aerobic exercise (at a level of 50 percent of maximal exercise capacity), you'll burn approximately 200 calories - about 120 of those come from fat (60 percent). However, exercising for the same amount of time at a high intensity (75 percent of your maximal exercise capacity) will burn approximately 400 calories. Using a 35 percent fat utilization yardstick, 140 of the calories you've burned will have come from stored fat. Although the more vigorous exercise burns both more total and more fat calories, the less intense form of exercise has its benefits as well. For example, lower-intensity exercise is more comfortable, and better for a new exerciser.

The point to remember is that low-intensity workouts do, in fact, promote weight and fat loss. You just have to do them for a longer period of time. Low-intensity aerobic exercise, however, is not a better or more effective way to lose weight than more intense physical activity - the idea of a "fat-burning zone" is simply a myth. Remember, you lose weight and body fat when you expend more calories than you consume.

 
 

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.

 
 

It's the holiday season! The season of giving. The season of weight gain. We know that maintaining our exercise routine will help us burn those extra turkey, gravy and gingerbread calories, but did you know that exercise may also help you eat less?  A recent study showed that exercise may actually suppress appetite afterward.  Data from this study indicated that a vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY. Circulating ghrelin affects the brain's appetite center and makes a person hungry while peptide YY acts as an appetite suppressant.  After exercise, ghrelin levels decreased while peptide YY levels increased. The response was further supported by the study participants self-report of "suppressed hunger." How can you make use of this knowledge? Rather than going for a brisk walk after your holiday meal or party in an attempt to do "damage control," why not be proactive and take a 60 minute walk prior to the feast? You will burn calories and possibly protect yourself from eating too much! Quick survey: I would like to know how many people actually read this article. If you read this, please e-mail me at  tmusto@miami.edu and let me know what you think. Your name will be placed in a drawing for a special prize. Have a great holiday season!

 
 

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.

Gene Mutation Protects Against Fatty Fare
Some people have all the luck. A new study shows that certain individuals with a gene mutation can slurp down milk shakes or other high-fat food and drink without a nasty jump in cholesterol. It's almost like being born with a built-in cholesterol-lowering drug. The gene is called APOC3, and researchers found that 5 percent of the people they studied - who were all Amish, in this case - had the protective mutation, according to the report in Science. The researchers haven't tested a lot of people so far, but they think the gene mutation is relatively rare. (The Amish, who tend to be genetically similar because of their social segregation, sometimes have much higher or much lower levels of certain mutations than those found in the general population.)

They do know that it seems to work by speeding up the breakdown of triglycerides, a type of fat. In the study, Toni Pollin Ph.D., an assistant professor of medicine at the University of Maryland School of Medicine, in Baltimore, and colleagues gave 809 members of the Old Order Amish community in Lancaster County, Pennsylvania, a super-high-fat milk shake (78 percent of calories from fat), and then tracked them for the next six hours. They monitored how volunteers' arteries coped with the fatty drink and checked for calcium deposits in their coronary arteries, a sign of heart disease.

The researchers tested the participants' DNA and found that those who coped with the fatty drink better than others had an APOC3 mutation. The mutation carriers had less artery calcification, indicating that they had healthier hearts as well as higher HDL (good cholesterol), and lower triglycerides and LDL (bad cholesterol).

If you're not one of the lucky gene carriers, it's still good news. The gene mutation ends up causing lower-than-normal production of a protein called ApoCIII. You may have heard of some of the other factors that indirectly lower ApoCIII: weight loss, cholesterol-lowering drugs, and fish oil. The discovery that directly lowering ApoCIII via the mutation is not harmful - and indeed, might be beneficial - could help researchers develop new therapies to fight heart disease, says Pollin. Pollin adds that the gene variant is rare in the general population, but the effects of reducing the amount of ApoCIII can be universally beneficial. "Over a lifetime, having less ApoCIII confers a favorable lipid profile, which appears to be cardio-protective," Pollin says.

Karol Watson, M.D., Ph.D., co-director of preventative cardiology at the University of California, Los Angeles, cautions that although some cholesterol-lowering drugs decrease ApoCIII, it is an indirect effect and not the primary reason they protect against cardiovascular disease. She did say that the new study and others like it could have important implications for fighting heart disease in the general population. "In the last few years, a couple of different genetic mutations have been discovered that confer lifelong beneficial positive lipid levels and protection from heart disease," she says. "It's a great starting point for possible drug development or public health measures. Hopefully, understanding and researching this small Amish group will help us find broader approaches that can do the same thing for us genetically unlucky people."

The study, part of the University of Maryland's larger Heredity and Phenotype Intervention Study that examined how genes and lifestyle factors influence the risk of developing cardiovascular disease, was funded by the National Heart, Lung, and Blood Institute.

Source: CNN