If you cannot see this newsletter click here.

 
   
  What's Happening?
   
 

Golf Scramble Tournament
The Wellness Center is hosting a Golf Scramble tournament on October 3 at the Miami Springs Golf Club. The event is open to everybody. The cost to play is $25 for students, $35 for UM faculty and staff, and $50 for the community. The deadline to register is 7:30 p.m. on 9/26 in room 210 of the Wellness Center. For more information, call the intramural hotline at 305-284-8501 or send an e-mail to tsoria@miami.edu.

Third Annual Equestrian Exhibition Clinic
The Barton S. Goldberg Family Equestrian Club at the University of Miami will host their Third Annual Exhibition Clinic on Sunday, September 28, 11 a.m. – 4 p.m. at Tally Ho Farm (11850 SW 64 Street, Miami, 33185). This event is open to all who wish to come. Please join the club for the clinic, food, drinks, and pony rides.  Meet the team and allow them to share their enthusiasm with you!

"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:

 
 

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).

Vegetarian Cooking Class - Pasta Possibilities
Wednesday, October 1, 6:30 - 8:30 p.m., Instructional Kitchen. In this class three different styles of pasta will be explored. Penne with eggplant, white beans, and tomato sauce has nuts, beans, and cheese for protein along with hearty eggplant to round out the dish. Garlic soba noodles show off Asian buckwheat noodles which pair well with tofu, eggs, greens, and a touch of cheese. Finally, try your construction skills on artichoke, cannelini bean, and leek lasagna. (Note: all recipes contain dairy) Cost: $25.

Daytime Meditation Workshops
Thursday, October 2, 12 p.m. - 12:45 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.

Heartsaver CPR
Monday, October 6, 1 p.m. - 3 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.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Friday, October 10, 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.

 
 

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

  • September 27: Wrestling at 8 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: Try an Anti-Aging "Pill"
Exercise is probably the world's greatest medicine. It reduces stress, anxiety, and depression and can help prevent heart disease and other illnesses. A recent report from the National Institute on Aging notes that "if exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation." In fact, regular exercise may prevent most age-related physical deteriorations. Researchers at the University of Florida Center for Exercise Sciences have studied the anti-aging effects of exercise. And they have found that seniors benefit from regular exercise more than any other age group. In fact, even men and women in their nineties achieve great benefits from regular exercise. No matter how old or young you are, it's never too late or too soon to begin exercising. 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 reverse curls?

 
 
Step 1

Step 2

 
 

 

 

The reverse curl is an exercise that targets the abdominals. It can be performed with or without a medicine ball.

Step 1: Lie with your back on the floor or on a bench with your hips flexed at 90 degrees and feet in the air holding onto a medicine ball between your knees. Position your arms at your sides with palms down on the floor.

Step 2: Leading with your heels towards the ceiling, raise your glutes (butt) off the floor. Keep your head in a neutral position and exhale as you pull your knees upward.

Step 3: Inhale as you slowly return to the starting position.

Tip: Remember to keep your legs from swinging to prevent momentum throughout exercise.
 

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

.

Q: Why should I do a cool down after my workout?

A: After any aerobic activity, the blood is pooled in the extremities, and the heart rate is elevated. The purpose of the cool-down is to bring the heart rate down to near-resting levels and facilitate blood circulation back to the heart. It also helps get rid of lactic acid (the cause of burning in the muscle with intense exercise). Stopping exercise abruptly could possibly result in fainting or place undue stress on the heart. A cool down can be as simple as walking for 5-10 minutes. Your cool down should also include stretching to help relax the muscles and increase flexibility.

 
 

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 is well known that lifestyle factors such as over consumption of high fat, high sugar foods and physical inactivity are the culprits to the increase in the prevalence of obesity. Unfortunately, it is also known that some individuals are genetically predisposed to weight gain. Individuals with an obesity related gene called FTO on average weigh nearly 7 pounds  more and are about 70 percent more likely to be obese than those who do not have the gene.  However, recent evidence shows that even those who are predisposed to weight gain can keep weight off with vigorous physical activity. A recent study of 704 Amish men and women, found that those who had an obesity-related gene called FTO but were very physically active weighed about the same as others who did not carry the gene. This suggests that physical activity can overcome a genetic predisposition for obesity. The "active" people expended about 900 more calories per day than the low-activity group. That would equal three to four hours of moderately intense physical activity such as brisk walking, house cleaning, or gardening.

 
 

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.

Zumba Zooms to the Top of the Exercise World
Latin music pulses from the stereo as 40 women jump, shimmy and sway to the beat. It's not a dance club. This is a regular morning exercise class at the YMCA in Alpharetta, Georgia. It's called Zumba.

Part dance, part aerobics, Zumba is an hour long routine that works almost every muscle in the body. "It is dance fitness," explained Stephanie Maxim, one of two class instructors. "We teach them moves that you can see on 'Dancing with the Stars': salsa, mambo, cha-cha, and we put it into a group fitness format."

"It's not like a workout," explained Diane Walterstiel, 55, of Alpharetta. "Before I come, I'm tense, but when I leave, I could kiss the world." Nearly a year after being introduced at the YMCA in suburban Atlanta, Zumba is the most popular exercise offering at the facility.

Alberto Perlman, co-founder and CEO of Zumba Fitness in Hollywood, Florida, wasn't surprised when the concept took off not just in the United States but around the world. "We turned exercise into a party," Perlman declared. "Zumba broke some of the rules of fitness. We used music in the original form instead of using step counts." Perlman, whose background is in marketing, teamed up with Colombian dancer and choreographer Alberto "Beto" Perez in Miami in 2001. "One day, Beto forgot his aerobics tapes, so he played his salsa and meringue songs during class in their original form," Perlman said. "People went crazy. They didn't feel like they were in a class with a drill sergeant."

Perlman said Perez decided to call the exercise Zumba, after the Colombian slang word meaning to buzz like a bee or move fast. Zumba is now a brand name. Since 2003, Perlman's group has trained 20,000 instructors around the world and sold more than 3 million DVD's on the Internet and through infomercials, he said.

Heather Bleakman teamed up with Maxim to teach the Georgia YMCA session. She called the class a form of therapy. "We see women change," she said. "We see their faces light up." Bleakman stood at the front of the room and offered a high-impact version of Zumba for those who could keep up while Maxim focused on a slower low-impact routine. Maxim warned participants at the beginning of class to modify the exercise to fit their needs. She added that wearing proper footwear is one of the best ways to guard against injury. "In Zumba, we do a lot of pivoting, so you've got to have a shoe that has more of a flat base so you can move, or you'll feel the torque in the knee," Maxim cautioned.

Lilieth Burke, 48, of Alpharetta started attending Zumba classes a year ago and kept coming back because she appreciated "the simple composition of dance moves." Unlike other exercise workouts she's tried, "Zumba is not a punishment," she said. Burke summed up the benefits: "I feel fit, I sleep better, I feel better, I feel younger, and I feel I can live another 48 years.

Source: CNN

Multiple Zumba classes are currently offered each week at the Wellness Center. Click here to check out the group exercise schedule, All classes on the group exercise schedule are included in your Wellness Center membership.