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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 classes send an e-mail to mjurado@miami.edu with "notifications" in the subject line.

Fall Studio Cycling and Yoga
Studio Cycling and Yoga semester passes for Fall 2008 are now on sale at the Wellness Suite. Purchase both passes at the same time and receive a 50% discount on one of them. Passes are valid through January 19, 2009 and cost $60 for student members and $96 for non-student members. To sign up visit the Wellness Suite, Monday through Friday, 8:30 a.m. - 8 p.m., or call at 305-284-LIFE(5433) for more information.

Fall 2008 Instructional Programs Registration
Registration for Fall 2008 Instructional Programs is going on now.  Don't miss your spot in classes such as belly dancing, aquatics, Tai Chi, Salsa, and much more! The deadline for registration is Tuesday, September 16.   Sign up Monday - Friday, 8;30 a.m. - 8 p.m. in the Wellness Suite. To view the course catalog visit www.miami.edu/wellness/fitnessprograms or call 305-284-LIFE(5433) for more information.

"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:

 
 

Meditation Workshops
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. Please RSVP and let us know you're coming! Upcoming courses include:

  • Thursday, September 11, 12 p.m. - 12:45 p.m., Conference Room: "Take a Meditation Break"
  • Monday, September 15, 12 p.m. - 12:45 p.m., Classroom 2: "Take a Meditation Break"
  • Monday, September 22, 7:30 p.m. - 9 p.m., Classroom 2: "Learn to Meditate"

Vegetarian Cooking Class - Mama Mia
Wednesday, September 17, 6:30 - 8:30 p.m., Instructional Kitchen. If you can’t go to Greece, then at least you can eat like a Greek! This class will highlight all the traditional Greek ingredients: olives, feta, dill, oregano, stuffed veggies, and tomatoes. Participants will munch on feta dill biscuits while learning to prepare such dishes as creamy Greek lasagna, savory Mediterranean biscotti, and vegetarian stuffed zucchini. (Note: all recipes contain dairy.) Cost: $25.

Heartsaver CPR
Monday, September 22, 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.

Cooking Class - The First Course: Appetizers
Wednesday, September 24, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Participants will start by learning how to prepare tasty ginger pork potstickers. Once the class masters the potsticker technique, the sky is the limit with filling options. Next on the menu is baked sweet potato fries with an avocado dip.  Popcorn shrimp with chili-lime dressing completes the evening’s menu with a guarantee that you can’t eat just one. Cost: $25.

Family and Friends CPR
Friday, September 26, 1 p.m. - 3 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) .

 
 

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

  • September 12: United Way at 11:30 a.m.
  • September 13: Women of Tomorrow at 8 a.m. & Disco Fever concert at 8 p.m.
  • September 16-17: Toppel Career Fair

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: Walk in Water
A walk in water can do wonders for your health! Water walking was first developed to help people with injuries exercise. But it wasn't long before experts in rehabilitative therapy saw that this exercise could be of benefit to everyone. You can get your exercise by walking in water in a pool, a lake, or the ocean. The water can be only up to your ankles or as high as your calves. If you water walk at a steady pace, you can burn off 300-500 calories an hour. And because you have to overcome the water's resistance, water walking at two miles an hour gives you the same benefit as walking on land at three miles an hour. Of course, if you walk in shallow water, which has less resistance, you'll need to walk faster than in deep water. During the warmer months, or at any time in an indoor pool, water walking can be an enjoyable variation in your regular exercise schedule. 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 wood chops?

 
 
Step 1
Step 2
Step 3
 
 

 

 

The wood chop is a total body exercise that specifically targets the core.

Step 1: To begin, stand tall holding medicine ball with both hands. Start with ball to the right, above head, and with torso turned to the right.

Step 2: Move ball from high position to low position, from right to left across body and downward, like chopping wood. Make sure you are concentrating on keeping the arms straight and contracting the abdominals.

Step 3: Reach the finish position with the ball across body, body turned to the left, and knees bent. Return back to starting position and repeat.

Tip: This exercise can also be performed using cables.
 

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

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Q: I always check my pulse during my aerobics class but I don’t know what my target heart rate should be.

A: When you are exercising you want your heart rate to be in your target heart rate zone (60% to 90% of the predicted max). The general formula for the average person is 220 - age times the percentage intensity level. For example, a 20-year old would calculate their target zone using the above formula: 220-20=200. 200 x .60 = 120 and 200 x .90 = 180. Therefore, this person would keep their heart rate between 120 (low end) and 180 (high end) beats per minute. If you are a beginning exerciser try to keep your heart rate closer to the low end. If you are more fit, strive for the middle to high end of the range.

 
 

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.

 
 

Weight loss is without a doubt the biggest reason why people start an exercise program.  It is well known that diet and exercise are the keys to successful weight loss. But did you know that something as simple as keeping a dietary log can assist in your weight loss goals? A recent study tracked nearly 1,700 overweight or obese adults across the country who were at least 25 years old. All participants were encouraged to use such weight-loss maintenance strategies as calorie restriction, weekly group sessions, and moderate intensity exercise as well as to keep a food journal. The senior investigator, Victor Stevens of Kaiser Permanente Center for Health Research in Portland, Ore., said that "hands down, the most successful weight-loss method was keeping a record of what you eat." In the six-month study, participants who kept a food journal six or seven days a week lost an average of 18 lb. (8 kg), compared with an average of 9 lb. (4 kg) lost by non-diary keepers. Why does keeping a journal attribute to success? It's simple: writing down what we eat helps us keep track of total daily intake, therefore avoiding "overeating."

 
 

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.

How to Quit Smoking Without Gaining (Much) Weight
Will you gain weight if you quit smoking? Probably. Four out of five quitters gain some weight - 4 pounds to 10 pounds each, on average. The good news, however, is that quitters usually do get back to a normal weight, especially when the focus is on stopping smoking first.

Should you put off quitting in order to keep off unhealthy extra pounds? Nope. The science is unequivocal: "There’s no question that any weight gain is preferable to continuing to smoke," says Kenneth A. Perkins, PhD, professor of psychiatry at the University of Pittsburgh. Emily Rubin, RD, of the Digestive Disease Institute at Thomas Jefferson University Hospital in Philadelphia, agrees. "You’d have to gain 100 pounds to have the same health risks that a pack-a-day cigarette habit would give you," she says.

Why do quitters usually gain weight?
Smokers develop a lifestyle that revolves around smoking rather than eating or exercising. But it’s also true that smoking helps you keep your weight down (if at great cost to your heart and other organs, not to mention your appearance and smell). As a smoker, your body gets used to these facts:

  • Smoking burns calories - Smoking elevates your heart rate and increases your metabolism; when you quit, you burn about 100 fewer calories a day. After quitting, it can take weeks or even months for your metabolism to rebound.
  • Smoking suppresses hunger - Nicotine causes the liver to release glycogen, which raises your blood-sugar level slightly and suppresses appetite. Until your metabolism adjusts, expect to gain about a pound a week.
  • Smoking makes you feel good - Nicotine increases the levels of dopamine (a chemical associated with pleasure) in the brain. High-calorie treats, such as candy and cookies, produce much the same effect, so after quitting, you may be tempted to replace cigarettes with food. Alcohol boosts dopamine levels as well, and studies show that alcohol use tends to increase after quitting. This mechanism may explain why bupropion (Zyban), an antidepressant that works on the brain’s dopamine system, has shown to be helpful for smoking cessation.
  • Smoking gives you something to do with your mouth and hands - Eating does the same - and makes you feel less deprived by your decision to quit.
  • Smoking dulls your taste buds - After you quit, food begins to taste and smell better, so you may find yourself wanting to eat more.
  • Smoking is reliable when other things are not - People use both cigarettes and food as a way to deal with boredom or stress, as a reward, or as a crutch in social situations.

Don't think about weight so much
Experts recommend focusing on the quitting process first and getting to the matter of your weight later on. "If you’re dieting while you’re trying to quit, there’s too much deprivation going on," says Perkins. Obsessing about keeping weight off while attempting to quit may even be counterproductive - on both fronts. This dynamic is especially common for women, for whom weight gain can be such a tricky issue.

"Sometimes folks - particularly women - gain more, paradoxically, when they are concerned about weight gain, depending on how they approach the issue of quitting and weight," says Michele Levine, PhD, assistant professor of psychiatry and psychology at the University of Pittsburgh School of Medicine.

What to do about weight gain
Once you’ve congratulated yourself for quitting smoking (and given your body a few weeks to settle down), it’s time to work on replacing your bad habits with some good ones.

  • Conquer your smoking triggers - For example, if you were used to smoking after a meal, get up from the table and brush your teeth instead.
  • Sidetrack that oral fixation - Experts recommend chewing celery, carrots, sugar-free gum or candies, or playing with a straw or toothpick.
  • Try cognitive-behavioral therapy - This can help you focus on taking care of yourself - quitting first and then working on weight control.
And consider this core advice for controlling your weight, whatever the situation:
  • Eat smaller, more frequent meals to increase your metabolism and avoid getting so hungry that you overeat.
  • Eat high-protein, high-fiber foods because they fill up your stomach more (and because they’re better for you).
  • Exercise. Instead of going to smoke or grab a high-fat snack, take a walk or go to the gym. Keep in mind that moderate exercise, such as a walk during lunch, will actually decrease your appetite, because as you exercise fat breaks down and enters your bloodstream. The extra muscle mass you gain by exercising will also help increase your metabolism, not to mention that exercise helps you deal with stress, boredom, and tension.
Finally, a word to the wise: Don’t rely on nicotine-replacement therapy or smoking-cessation drugs to control your weight when quitting. The weight effects can be unpredictable and temporary. And beware of programs that guarantee you can put down the cigarettes without picking up some pounds. They’re probably too good to be true.

Source: Health