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  What's Happening?
   
 

Mini Canes Recreational Sports Camp
Registration for the popular Mini Canes Recreational Sports Camp has begun. Wellness Center members and UM affiliates (employees, alumni, etc.) have until March 17th to sign up before registration is opened to the outside community. Boys and girls between the ages of 6 and 12 are eligible. Daily activities, which include swim lessons, sports, and arts and crafts, take place at the Wellness Center. Each of the four sessions run for two weeks, with the first session starting on Monday, June 9. Before and after care are also available. To register, please visit the Administrative Office on the second floor of the Wellness Center Monday through Friday, 8:30 a.m. and 8 p.m. For more information, please call 305-284-8510 or visit our website at www.miami.edu/wellness/camp for all camp information and forms.

Reduce Stress and Relieve Pain with Acupuncture
The Center for Complementary and Integrative Medicine at the Miller Scool of Medicine offers an Acupuncture Pain and Stress Reduction Clinic to the University community (including non-employees). Treatments, offered on both the Miller and Coral Gables campuses, can give you more energy, relieve pain, and help you stay calm. To schedule an appointment call 305-243-4751. Cost: students - $40, non-students - $50.

Nike Friends and Family Shopping Event
In appreciation of your support to the retail stores in your community, Nike invites you to join them for their Friends and Family Shopping Event. Enjoy 30% savings at Niketown, Nikewomen, and Nike Factory Stores starting Thursday, February 28th through Sunday, March 2nd by presenting your Cane Card or Wellness Center Membership ID. For your nearest store, visit www.nikestore.com and click on "store locator" or call 1-800-806-6453, option #0.

"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 for the Spring 2008 semester. Here are some of our upcoming programs in the series:

   
   

Family and Friends CPR
Tuesday, March 11, 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: Friday, March 7, 11:30 a.m. - 12:30 p.m., Conference Room.
  • "Learn to Meditate" Part I: Tuesday, March 11, 7:30 - 9 p.m., Conference Room.

Weight Management Presentation - Glycemic Index
Thursday, March 13, 1:25 - 2:10 p.m., Classroom 2. Many health professionals believe the culprit in weight gain for many of us is not the fat we eat so much as the sugar! Learn about the glycemic index and how it can be used to manage your weight. (General focus; Intermediate Nutrition)   

Breathing Class
Monday, March 10 , 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.

Cooking Class - Cupcake Chic Class
Wednesday, March 12 , 6:30 - 8:30 p.m.,
Instructional Kitchen. Our class participants have been asking for a baking class and it's here! Join us as we prepare cupcakes with a few surprising healthful ingredients. Amaretti Butternut Squash cupcakes, Chocolate Zucchini cupcakes, Mini Chocolate cupcakes, and Low-Fat Banana Cardamom Brownies (whoops, it's a cupcake at heart!). Cost: $25.

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Eat Riboflavin-Rich Foods
Vitamin B2, or riboflavin, is an essential nutrient that helps your cells effectively use oxygen. It also plays a key role in helping your body turn protein, carbohydrates, and fat into new cells. You can get riboflaving from lean meats, chicken, oysters, sardines, tuna, dark green vegetables, legumes, and whole grains. The Daily Value for vitamin B2 is 1.7 miligrams. But you may need to take more than that amount, especially if you are experiencing any deficiency symptoms such as cracks at the corner of your mouth, a rash around your lips or nose, or hypersensitivity to light. Source: 365 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 squats?

   
 
Step 1
Step 2
       
 

 

 

The single leg split-squat is a great lower body exercise that can also improve balance, core strength, and hip mobility. Give it a try by following these steps. 

After an adequate warm-up and hip stretches:

Step 1: Begin by facing away from a bench and placing the top of one foot on the bench behind you. The front leg should be placed far enough in front of you so that when you lower the body your knee forms a 90 degree angle.

Step 2: Lower your body by bending your front knee and hip until the back knee is almost touching the floor or until you feel a slight stretch in the back hip.  Keep your weight evenly distributed on the front foot.   

Step 3: Return to the starting position by pushing up through the front foot until both your knee and hip are straight.

Movement tip: do not lean forward, keep your back straight throughout the exercise, and keep your hips in line with each other.

 
 

 

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

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Q: What can I do to prevent extreme soreness when beginning an exercise routine for the first time, or after an extended period of time without exercise?

A: When beginning a new exercise program, the communication between your brain and your muscles is not effective. Because of this, many people overdo it during their first few workouts and experience extreme soreness that either prevents them from being able to continue to exercise for several days or decreases their motivation to return to the gym. It is important to remember to start with basic exercises at moderate intensities until your muscles become accustomed to the loads placed upon them. Performing 2-3 sets of 12-15 repetitions per exercise at a moderate weight is sufficient to help train the muscles, and after 3-4 weeks you should be able to begin to increase the amount of weight you use and the difficulty of the exercises without feeling excessive soreness or pain.

 
   
 

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.

   
   

Everybody knows that exercise is important to maintain our weight. For some, starting and re-starting and re-starting and re-starting an exercise routine is common practice. We exercise, lose a few pounds then stop exercising until we gain it back.  But did you know that weight gain caused by inconsistent exercise cannot be lost by simply resuming a previous exercise routine.  A recent eight year study published in the February 2008 issue of Medicine & Science in Sports & Exercise showed that weight gain among those who decreased their weekly volume of exercise and became inactive was significantly more than weight loss among those who increased their exercise volume by the same amount.  This evidence shows that if you stop exercising, it may not be easy to pick-up again where you left off and may take longer to get it back off.  Even when we “re-start” that exercise program, it may take some time to build up our fitness levels to previous measures. Therefore, it may take awhile for us to burn as many calories per workout as we did previously.  The take home message: It is critical to maintain ‘some’ activity even if you have to cut-back. This will help preserve your fitness and make it easier to get going again.

The American College of Sports Medicine and the American Heart Association recommend that healthy adults engage in physical activity for at least 30 minutes, five days per week, at a moderate intensity, or 20 minutes, three days per week, at a vigorous intensity. Individuals striving for weight loss may need to exercise as many as 60 to 90 minutes per day.

 
 
 

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.

Moderate Fitness Cuts Women's Stroke Risk Too
Being merely moderately fit - walking briskly half an hour a day - can lower the risk of having a stroke, according to a new study whose findings apply to women as well as men.

Much of the previous research on stroke and fitness has been on men and relied on participants to report their physical activity, said Steven Hooker, who heads the University of South Carolina's Prevention Research Center in Columbia and led the study. About a quarter of those in the new study were women, and everyone had a treadmill test to measure his or her fitness level.

"It seems that benefits we've been observing in men for many years ... are also observed in women," Hooker said. He said even those who were moderately fit had a lower risk of stroke. Most people can reach that fitness range by walking briskly for 30 minutes a day, five times a week, said Hooker, who presented the findings Thursday at the International Stroke Conference in New Orleans.

Stroke is the nation's third-leading cause of death. It occurs when blood flow to the brain is stopped when a blood vessel is blocked by a clot or bursts. Hooker said physical activity can help prevent blood clots and the buildup of artery-clogging plaque.

For their research, Hooker and his colleagues used data from a study of more than 61,000 adults at the Cooper Aerobics Center in Dallas, Texas. After taking a treadmill test, the participants periodically answered health surveys. The latest research divided the group into four levels of fitness and looked at how many of them had strokes, following them an average of 18 years. Overall, there were 692 strokes in men and 171 in women.

The study found that men in the most fit group had a 40 percent lower risk of stroke than the least fit men. The most fit women had a 43 percent reduction in their risk of stroke compared with women in the least fit group. For moderate levels of fitness, the risk reduction ranged from 15 to 30 percent for men and 23 to 57 percent in women. The lower risks held true even when taking into account other risk factors for stroke such as smoking, weight, high blood pressure, diabetes and family history.

Fitness is "a strong predictor of stroke risk all by itself," Hooker said.

The study's participants were mostly white, well-educated and middle-income or higher; other populations should be studied, he said. Fitness tests were only done when people entered the study so the researchers didn't know if their fitness level changed over time.

In its stroke prevention guidelines, the American Stroke Association recommends at least 30 minutes of physical activity of moderate intensity on most days of the week. The new study "is certainly consistent with all of the recommendations that we already have in place," said Dr. Larry Goldstein, a spokesman for the group and director of the Stroke Center at Duke University.

   
  Sources: CNN