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  What's Happening?
   
 

Wellness Center Closed for July 4 Holiday!
The Wellness Center will close on Friday, July 4 in observance of Independence Day. Normal operations will resume Saturday, July 5 at 8 a.m. Enjoy the holiday weekend!

Summer Only Special—10% Discount on Massage!
If your body is sending you an SOS (Stamp Out Stress) then take advantage of the Coral Gables Wellness Center’s SOS (Summer Only Special) offer and receive a 10% discount on a 50-minute massage. This special offer applies to non-student members and non-members. For your convenience, massage appointments are available in the morning, afternoon and evening Monday through Friday. To make an appointment, call the Wellness Suite at 305-284-LIFE (5433). Don’t delay—this SOS offer expires August 15, 2008!

Summer Studio Cycling and Yoga Passes Now Available
Studio Cycling and Yoga passes for Summer II 2008 are now available in the Wellness Suite. Beginner to seasoned participants welcome! Student members: $30. Non-student members: $46. For more information call 305-284-LIFE(5433) or visit the Wellness Suite.

Summer 2008 Instructional Programs
Registration for Summer 2008 second session Instructional Programs is going on now! Classes range from beginner to advanced in a wide variety of areas including dance, martial arts, aquatics, and sports.  Classes begin the week of July 6 so reserve your spot now! To view the course catalog please visit www.miami.edu/wellness/fitnessprograms.

Sign Up for the Summer Golf League
Play a round of golf at the Biltmore for only $21 by joining the summer golf league. Play every Thursday (except July 3) through July 31, with tee times at 4 p.m. and 4:09 p.m. You must register on or before the Monday prior to the Thursday you wish to play. For more information, call 305-284-8518 or e-mail intramurals@miami.edu. To register, visit the Coral Gables Wellness Center, room 210.

Get a FREE T-shirt and Subway Sub When You Donate Blood
The Community Blood Bank is giving away a free gift, a Subway sub and a thank you pack to everybody who donates blood at the Wellness Center on Monday and Tuesday, July 7 and 8, between 4:30 p.m. and 9 p.m. For more information, call 786-573-7241.

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

   
   

Meditation Workshop
Thursday, July 17, 11:45 a.m. - 12:45 a.m. or Tuesday, July 22, 7:30 p.m. - 9 p.m., Conference Room. 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.

 
   
 

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

  • July 9 - 16: Premios Juventad Load-In
  • July 17: Premios Juventad Awards Show at 8 p.m.
  • July 18 - 23: Latin Grammy Tribute Load-In
  • July 24: Latin Grammy Tribute Show at 8 p.m.
  • July 28 - 31: Men's Basketball Camp

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: Be a Health Food Nut for a Day
You may laugh when you think of eating wheat germ, mung beans, alfalfa sprouts, and brown rice with seaweed, but you may find them tasty. Wheat germ can be used to bread fish and meat, or you can sprinkle it on your cereal, mix it in yogurt, or add it to your salad. It's rich in vitamin E, several of the B vitamins and zinc - plus it's a great source of protein. Mung beans and alfalfa sprouts are excellent in salads and stir-fried dishes or on a sandwich. Both foods are rich in many nutrients, especially vitamin C. Brown rice - which is more nutritious than white rice - is high in fiber and minerals. You can help preserve many of the nutrients that are lost in cooking by soaking the rice for forty-five minutes and then cooking it in that water. Give this "health food" a try. You may be surprised at how good it tastes. 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 abdominal ball pull-ins?

   
 
Step 1

Step 2

       
 

 

 

Step 1: Start with the stability ball placed under your knees/shins and your body in a push-up position.

Step 2: Keep your back completely straight and pull your knees in towards your chest. Allow the ball to roll forward under your ankles. Be sure to contract your abs at the peak of the movement and then straighten your legs, rolling the ball back to the starting position.

Modification: To increase the difficulty place the stability ball further down your legs, closer to your ankles.

 
 

 

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

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Q: My favorite cardio machine to use in the fitness room is the step mill because I can’t cheat on that machine and I feel it gives me the best cardio workout. (After all, I’m walking up stairs the entire time!) So I thought I was in pretty good cardio shape. However, on vacation I was hiking at elevations around 9,000 feet and I was huffing and puffing going up the trail. I thought I was going to bust a lung! How can someone who lives at sea level prepare for a visit/trip to hire elevations?

A: The best ways to prepare for exercise in high elevation is to go to the location as much as three weeks early to acclimate to the altitude, or sleep in a specially designed tent that simulates the thinner air found at higher elevations. Both of these options stimulate your body to produce more oxygen-carrying red-blood cells; but they are obviously highly impractical if you are merely preparing for a vacation. The next best thing to do is to minimize the negative effects high altitude has on your body. You can do this by: boosting your aerobic fitness before you go and staying hydrated.

Since there is less oxygen in the air at 9000 feet, you will be slower and more out of breath but you can counteract these effects (to some extent) by bumping up your endurance training prior to your trip. I would suggest gradually increasing the duration of your stepmill workout several weeks before you leave. Additionally, you can supplement your workout with outdoor stair climbing, allowing your body to become accustom to some of the other challenges associated with hiking, such as wind and unregulated temperatures.

Dehydration is the number one reason that exercisers suffer at elevation. Thinner air is typically drier air, and you lose fluid very quickly at higher elevations. This is the main reason people get headaches when they go to even moderately high altitudes like Denver (5,280 feet). Running low on fluids diminishes your endurance, contributes to fatigue, and puts you at risk for heat-related illnesses. Start increasing your total daily fluid consumption to reach between 12 cups to 16 cups (one gallon) per day in the weeks leading up to your hike, and then continue drinking plenty of fluids throughout your stay at high altitude.

 
   
 

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.

   
   

In response to the recent deaths of news anchor Tim Russert and comedian George Carlin, this issue's "Did You Know?" is going to remind us of the things we should know regarding heart disease risk. George Carlin achieved fame with his famous routine "7 Dirty Words You Cannot Say on Television." The Carolina Cardiovascular Biology Center at UNC-Chapel Hill developed these "7 Dirty Words About Heart Disease."

7 Dirty Words About Heart Disease
1. Diet – fat, sugar, and foods high in cholesterol are known to contribute to heart disease; diabetes (also diet related) also damages the heart and blood vessels.

2. Genetics – African Americans, Hispanics, and Native Americans all have greater rates of high blood pressure and heart disease.

3. Stress – working too much, dramatic personal lives, worrying, and depression; also feeding stress with too much alcohol and other drugs (Carlin reportedly went through drug and alcohol rehab in 2004).

4. Smoking – constricts blood vessels and strains the heart and lungs.

5. Inactivity – the heart is a muscle that needs to be exercised; even moderate activity is helpful, and losing 10 pounds can reduce your cardiac risk.

6. High blood pressure – leads to undue stress on a variety of organs, including the heart; combined with other risk factors it increases the chance of a heart attack many times.

7. Denial – saying “it won’t happen to me,” without changing your lifestyle, guarantees you won’t see a decrease in your risk.

Source: Carolina Cardiovascular Biology Center at the University of North Carolina at Chapel Hill School of Medicine.

 
 
 

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.

Study Questions "Fit but Fat" Theory
New research challenges the notion that you can be fat and fit, finding that being active can lower but not eliminate heart risks faced by heavy women. "It doesn't take away the risk entirely. Weight still matters," said Dr. Martha Gulati, a heart specialist at Northwestern Memorial Hospital. Previous research has gone back and forth on whether exercise or weight has a greater influence on heart disease risks.

The new study involving nearly 39,000 women helps sort out the combined effects of physical activity and body mass on women's chances of developing heart disease, said Gulati, who wasn't involved in the research. Participants were women aged 54 on average who filled out a questionnaire at the study's start detailing their height, weight, and amount of weekly physical activity in the past year, including walking, jogging, bicycling, and swimming. They were then tracked for about 11 years. Overall 948 women developed heart disease.

Women were considered active if they followed government-recommended guidelines and got at least 30 minutes of moderate activity most days of the week, including brisk walking or jogging. Women who got less exercise than that were considered inactive. Weight was evaluated by body mass index: A BMI between 25 and 29 is considered overweight, while obese is 30 and higher.

Compared with normal-weight active women, the risk for developing heart disease was 54 percent higher in overweight active women and 87 percent higher in obese active women. By contrast, it was 88 percent higher in overweight inactive women; and 2½ times greater in obese inactive women.

About two in five U.S. women at age 50 will eventually develop heart attacks or other cardiovascular problems. Excess weight can raise those odds in many ways, including by increasing blood pressure and risks for diabetes, and by worsening cholesterol. Exercise counteracts all three.

"It is reassuring to see that physical activity really does make an impact," said lead author Dr. Amy Weinstein of Boston's Beth Israel Deaconess Medical Center. However, she added, "If you're overweight or obese, you can't really get back to that lower risk entirely with just physical activity alone."

University of South Carolina obesity expert Steven Blair, a leading proponent of the "fit and fat" theory, said the study is limited by relying on women's self-reporting their activity levels. That method is not as reliable as a more objective fitness evaluation including exercise treadmill tests, Blair said. These tests include heart-rate measures to see how the heart responds to and tolerates exercise. In Blair's research, overweight people deemed "fit" by treadmill tests did not face increased risks of dying from heart disease.

Dr. Laura Concannon, who specializes in treating overweight patients at Chicago's Advocate Illinois Masonic Medical Center, said the study's message that exercise can help reduce health risks isn't new, but it's important. "Anything that can motivate the public is useful because heart disease is becoming a bigger and bigger problem as levels of obesity increase," Concannon said.

Source: CNN