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  What's Happening?
   
 

Free Studio Cycling
Try any of our morning or noon studio cycling classes for free through Friday, March 6. Availability is on a first-come, first-served basis and current studio cycling card holders have priority seating. If this will be your first time participating in studio cycling, please arrive 5-10 minutes early so that an instructor can introduce you to the class and bike setup. Eligible classes are held during the following times:

  • 6:40 a.m. - Monday and Wednesday
  • 9:15 a.m. - Monday, Friday, and Saturday
  • 12 p.m. - Monday, Wednesday, and Friday

Yoga and Studio Cycling Semester Passes Prorated
Spring 2009 semester passes for studio cycling and yoga have been prorated to $40 for student members and $64 for non-student members. Semester passes allow unlimited access to scheduled classes through May 17, 2009. Visit the Wellness Suite to purchase your pass or call 305-284-LIFE(5433) for more information.

Mini 'Canes Recreational Sports Camp Enrollment Begins Today
Registration for the popular Mini 'Canes Recreational Sports Camp at the Coral Gables Wellness Center has begun. The camp is open to boys and girls ages 6 through 12. Daily activities vary from swimming lessons to arts and crafts. All activities take place inside the Herbert Wellness Center or on the Yaron Intramural Fields located behind the Herbert Wellness Center. The camp offers four, two-week sessions with the first session starting on Monday, June 8. Before-care and after-care are also available. To register, visit the Herbert Wellness Center, room 210, between 8:30 a.m. and 8 p.m. Monday through Friday. For more information, call 305-284-8510 or visit www.miami.edu/wellness/camp for all camp information and forms.

"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:

       
   

Wellness Education Workshop - Quick and Easy Cooking
Tuesday, March 3, 12 p.m. - 1 p.m., Instructional Kitchen. Join the Wellness Suite staff for a quick and easy lunch-time cooking demonstration. We'll cook up something tasty and healthy that's so simple to make you'll be wondering why you ever settled for fake, Frankenfoods that come out of drive thru land...Rachael Ray, eat your heart out! Note: we eat what we make! Classes are free and space is limited, so reserve your place today!

Family and Friends CPR
Tuesday, March 10, 12 p.m. - 2 p.m., Classroom 2. The Family & Friends CPR program teaches you how to perform CPR on 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).

Cooking Class - Annual Farmer's Market Class III
Wednesday, March 11, 6:30 - 8:30 p.m., Instructional Kitchen. Swiss chard, roasted red pepper and fresh herbs stand out in Swiss Chard Boules Stuffed with Lemon Barley Risotto. Chicken Pepian contains tomatillos, jalapenos, and fresh herbs straight from the farm. How should you take advantage of our local strawberries? Make gourmet Strawberry Sorbet, of course! Come see and cook with the bounty of our local, winter farmer's market. Cost is $25 for UM students, $30 for Wellness Center members, and $35 for non-members.

Meditation Workshops - Take a Meditation Break
Thursday, March 12, 12:45 p.m. - 1:30 p.m., Classroom 2. 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.

 
   
 

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

  • March 7: Men's Basketball vs. North Carolina State at 12 p.m.
  • March 17-28 : Univision Event

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: Get the Most from Your Produce
To keep valuable nutrients at peak levels in produce, pick vegetables that are crisp and firm and avoid soft, bruised produce. And since fruits and vegetables will spoil quickly if left at room temperature, keep them refrigerated. If you have limited storage space in your refrigerator, make it a habit to stop by the produce market every day or two. Your increased health and vitality will make it worth the effort. 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 lying tricep extensions on a stability ball?

 
 

Step 1
Step 2
 
 

 

 

This exercise focuses on the tricep muscles but is also considered a total body exercise because the core and legs are engaged.

Step 1: Sit in the upright position on the ball and grasp the dumbbells. Lie on your back and bring the dumbbells to your chest. Press dumbbells up so they are directly over the upper chest.

Step 2: Lower the dumbbells toward your forehead by bending the elbows to 90°. The elbows should remain pointed forward.

Step 3: Return to start position and repeat.

Tip: Remember the keep the back and head in a neutral position.

 

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

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Q: Is swimming a good form of exercise? I heard that it's not good for weight loss.

A: Swimming is a great form of exercise and it can have just as much of an effect on weight as any other form of cardiovascular exercise. Swimming uses all the major muscle groups in addition to placing a demand on the heart and lungs. It is a great sport for people of all ages and all proficiency levels. Swimming also provides a great low impact alternative if you have joint problems or limiting injuries. In order to lose weight simply increase the length of your swimming and gradually pick up the pace. At the end of the day weight loss is dependent on calorie intake versus calorie expenditure. Regardless of the form of exercise, as long as you burn more calories than you consume you will lose weight.

 
 

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.

 
 

The American College of Sports Medicine (ACSM) recently updated their physical activity guidelines for weight loss and maintenance. In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for adults to improve health. Moderate-intensity activity is considered walking about 3.5-4.0 mph. Although this volume of activity is high enough to achieve moderate health benefits, it is not likely to create a large caloric expenditure for significant weight loss.  At this pace the average person burns about .03 calories per pound per minute. So, over the course of 30 minutes, a 150 lb. person would burn 135 calories or 675 calories per week.  The updated guidelines suggest that greater amounts of weekly physical activity - in the order of 250 minutes or more per week - have been associated with "significant" weight loss. These recommendations would result in about 1125 calories for the same 150 lb. person. 

Also, it's important to note that as exercise intensity increases so does the amount of calories burned per minute. It is important for individuals to increase their workload as their fitness level improves. It results in a greater overall energy expenditure and allows someone to workout for less time with the same energy expenditure. 

 
 

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.

Your "Natural" Weight-Loss Supplement May Be a Health Hazard
The names of the weight-loss supplements say it all: 7 Day Herbal Slim, 2 Day Diet, and even 24 Hours Diet. Those are just three of dozens of different brands touted as all-natural ways to shed pounds, and lose them super fast. But according to the U.S. Food and Drug Administration, nothing could be further from the truth. Many of these “herbal” weight-loss remedies—69 at last count—are tainted with prescription drugs or mixtures of drugs, including laxatives, diuretics, and anti-seizure medications. And that list of 69 products will probably grow in the coming weeks, says FDA spokesperson Rita Chappelle. “Our investigation is ongoing and quite extensive, and more products will be added to the list,” she says.

Some supplements contain rimonabant, a prescription drug rejected by the FDA for use in the United States due to safety concerns. And others contain sibutramine, a prescription weight-loss drug sold as Meridia in the United Sates. However, the supplements often contain more than one drug, and in doses three to four times what you would get with a doctor’s prescription. The supplements’ labels don’t mention the medications, much less the amount of the drug found in the pills. Undeclared ingredients make it even more likely that a person could have interactions with prescription medications or other health risks.

More than 150 million people in the U.S. take vitamins and other dietary supplements, according to the Council for Responsible Nutrition (CRN), which represents supplement manufacturers. The group supports the FDA’s efforts and encourages “consumers to be savvy when it comes to their supplements,” said CRN’s president and CEO, Steve Mister, in a statement. “Always buy from reputable companies that you know and trust.”

The FDA does not approve or regulate dietary supplements before they come on the market; “let the buyer beware” is typically the rule of thumb.The FDA recently asked all the manufacturers of these supplements to recall their products, but only three have done so as of this week, says Chappelle. StarCaps has been recalled, as have two other products, called Venom HyperDrive 3.0 and Zhen de Shou.

So far, no deaths have been linked to the tainted supplements. But people who take the weight-loss products could experience heart palpitations, a drop in blood pressure, or seizures, says Chappelle.

“We’re still seeking voluntary recalls, but our main message is to make consumers aware that these products are out there,” she says. “If a product seems too good to be true, it typically is.” The Internet “has become a huge playground” for fly-by-night companies selling potentially hazardous products, she says.

The FDA recommends that people who want to lose weight discuss their goals with their doctor and take only an FDA-approved weight-loss drug if such treatment is deemed necessary. There are three FDA-approved drugs on the market: sibutramine ( Meridia), orlistat (Xenical), and a low-dose version of orlistat that is sold over the counter ( Alli). The FDA also recommends checking its list of all of the tainted weight-loss supplements, which will be updated.

Source: Health