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  What's Happening?
   
 

A note from Mr. P, Director

Dear Health-E-Living Subscriber:

The buzz around the Herbert Wellness Center is almost palpable. I can feel the excitement as our student employees get ready to graduate, prepare for internships, make plans to study abroad, or leave for home. Thankfully some will stay around and work for us over the summer!

This is a bittersweet time for me and the rest of the wellness staff. Although we knew this day would come, it is still hard to say good-bye to the student employees who have worked for us over the years. We couldn’t run this facility without their help and dedication. So to our student employees who are leaving us I say, “Thank you and best of luck with your future plans.”

To our members, I’d like to thank you for your support of the Herbert Wellness Center. I’m acutely aware of these tough economic times and I know many of you sacrifice in other areas to continue your membership. During these stressful times, taking care of your physical and mental health is more important than ever and I congratulate you on making it a priority. Please encourage your co-workers, friends, and family members to do the same. They will thank you—trust me!

Take advantage of the quiet time to try something new at the Herbert Wellness Center. The facility operates a slightly reduced schedule but our core programs continue throughout the summer. So buy a yoga pass, sign up for an instructional class (membership not required), or try out a new group exercise class. Consider it a “vacation” from your regular routine!

I wish you a peaceful and relaxing summer. See you around your Wellness Center.

Norm Parsons, Director

Student Summer Membership
Spring semester student memberships will expire on Friday, May 15. Any student who would like to continue using the Herbert Wellness Center during the summer must purchase membership. Only students enrolled in classes may have the fee added to their student account. Membership is $136 for the full summer or $11/week. Purchase full-summer membership (or have it added to your student account) before May 15 and receive free towel service! Pre-sale applications are available at the front desk. Visit the membership office or call 305-284-8019 for more information.

Spring Commencement Exercises
Commencement ceremonies for Spring graduates are scheduled for Thursday, May 14 and Friday, May 15. Traffic and parking in front of the Herbert Wellness Center will be impacted due to these events. Avoid parking in the direct vicinity of the facility to circumvent commencement-related traffic.

Summer Studio Cycling and Yoga Passes Now Available
Studio Cycling and Yoga passes for Summer 2009 will be available in the Wellness Suite beginning on Monday, May 18. Turn in your Spring 2009 pass before May 22 and receive $5 off the purchase of your Summer 2009 pass. Purchase both passes at the same time and receive 50% off the price of the second one. Students: $54 for the entire summer or $30 for summer session 1. Non-students: $84 for the entire summer.

FREE Studio Cycling in the Atrium!
Curious about studio cycling?  Here is your chance to try this fun and exciting form of exercise for free!  The following classes will be held in the Atrium and will be free to any Wellness Center member.  Seating is on a first-come, first-served basis.  Those with studio cycling cards can call ahead to reserve a seat (305-284-5433).  Beginner to advanced-level riders are welcome.

  • Monday, June 1: 12 p.m. - 12:40 p.m. (Christine) and 5:40 p.m. - 6:40 p.m. (Guido)
  • Tuesday, June 2: 9:15 a.m. - 10:15 a.m. (Meli) and 7 p.m. - 8 p.m. (Liz)
  • Wednesday, June 3: 6:40 a.m. - 7:40 a.m. (Stephanie), 12 p.m. - 12:40 p.m. (Christine), and 5:40 p.m. - 6:40 p.m. (Alison)

Summer 2009 Instructional Programs
Registration for Summer 2009 Instructional Programs begins on Tuesday, May 26. Classes will begin the week of May 31. Courses include Salsa, Tai Chi, adult/child swim, water exercise, tennis, and Pilates. To view the course catalog please visit www.miami.edu/wellness/fitnessprograms. Want to try a class before purchasing? Come try the first scheduled class for free! Visit the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. to register or call 305-284-LIFE(5433) for further information.

Be Your Own Personal Trainer
June 3 - 24, Wednesdays 6 p.m. – 7 p.m. This is a four-part course taught by the assistant director of fitness and personal training designed to provide a general overview of exercise program design.   Each class will cover a different aspect of program design.  Topics will include cardiovascular training, resistance training, equipment safety/setup, and the importance of flexibility.  Upon the completion of the course each participant will leave with a personalized workout plan and a more in-depth understanding of various components of program design. Cost: UM student members - $56, non-student members - $70, and non-members - $80.

New Group Exercise, Studio Cycling, and Yoga Schedules
The Summer 2009 group exercise, studio cycling, and yoga schedules begin on Saturday, May 16. Click here to view them now!

Summer Hours and Holidays
The Herbert Wellness Center operates a slightly reduced schedule over the summer. Effective Saturday, May 16, the hours are Monday through Friday from 6 a.m. to 10 p.m. and Saturday and Sunday from 8 a.m. to 8 p.m. Remember the facility is closed Memorial Day (Monday, May 25) and Saturday, July 4.

Summer Parking at the Wellness Center
Wellness Center parking permits are valid in the Dickinson West lot (the lot directly in front of the Wellness Center) Saturday, May 16, through Sunday, August 16. The cost of a wellness permit is reduced to $44 effective May 18. For more information, stop by the membership office or call 305-284-8540.

Children Home from College?
If you have children home from college and they meet the eligibility requirements for a dependent, then consider adding them to your membership. They can join for a month, two months, etc. To learn more, contact the membership office at 305-284-8540.

   
 

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

  • May 14 - 17: UM Commencement Ceremonies
  • May 23: Charity Basketball at 7 p.m.
  • May 29 - 31: High School Graduation Ceremonies

For more specific parking information, please visit the Parking bulletin board to the right of the Herbert Wellness Center exit gates.

   
 
  Tips for a Healthier
 

Health-E Tidbit: Eat for Your Teeth
Nutritional research shows that a balanced diet of dairy products, poultry, fish, vegetables, fruits, and whole grains is essential for healthy teeth and gums. What's more, eating raw, crunchy vegetables stimulates your gums and helps clean your teeth. That's why some dentists call vegetables such as broccoli and cauliflower detergent vegetables. Next time you go food shopping, make sure these "detergents" are on your list. What you eat - and what you don't eat - can affect whether you keep or lose your teeth as you age. 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 wall sits?

 
 

 
 

 

 

This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body.

Stand about two feet in front of a sturdy wall and lean against it.

Slide down until your knees are at 90-degree angles and hold, keeping your abs contracted, for 20 - 60 seconds.

Return to the start position and repeat.

To add intensity, hold weights or squeeze a ball between your knees.

 

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

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Q: When is the best time to work out; morning, afternoon, or night?

A: From a physiological standpoint, working out at night is no different than working out during the day. Whether or not you work out first thing in the morning or later in the day should be determined by what fits best into your daily schedule and how you feel at that time. There are a few obstacles one must consider before deciding on the best workout time. For example, working out at night may disrupt sleep for some individuals. Also, night exercisers should avoid any "workout drink" that may be caffeinated or full of sugar. For early morning exercisers it is especially important to hydrate since you are dehydrated as a result of your night's sleep. It is also important to eat a small snack before the morning workout to avoid exercising on an empty stomach. Some evidence shows that people who work out in the morning are better able to stick to their routine. However, if another time of day works well for you, it is important to do what feels best.

 
 

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.

 
 

Current physical activity guidelines suggest that adults should accumulate 30 minutes of moderate activity at least 5 days per week. For some, time constraints and busy schedules do not permit this amount of participation.  Did you know that these guidelines include lifestyle activity? This, in addition to the word "accumulate" provides more options by allowing small but significant activities such as walking further across the parking lot, using the stairs instead of elevator/escalator, walking during lunch, etc. By using a pedometer, one can quantify these steps to verify that they are meeting the 30 minute recommendation.  How many steps? Well, previous research shows that 30 minutes of walking at a moderate pace is equivalent to approximately 3,000 steps. To meet your physical activity dose, add 3000 steps to your "regular" daily step count. Your regular step count is simply the steps per day your record without exercise and making a conscious effort to take additional steps. It also helps to keep a log! A recent study published in Medicine Science in Sports and Exercise, shows that adults who read their pedometer often and keep a diary of their daily steps achieve greater step counts than those who just simply wear the pedometer. Best of all, pedometers are cheap! A fairly reliable and valid model can be purchased for $10 - $25.

 
 

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.

Tai Chi Relieves Knee Pain and Helps Stroke Patients
The research is piling up on the benefits of Tai Chi. A Tufts Medical Center study found that adults with knee osteoarthritis, the most common joint disease in midlife, saw up to three times greater improvement in both pain and joint function from biweekly hour-long Tai Chi sessions compared with those who attended stretching classes.

Similarly, scientists from the University of Illinois at Chicago found that people who learned Tai Chi after having a stroke showed significant improvements when tested on their ability to maintain balance while shifting weight, leaning in different directions, and standing on movable surfaces, as on a bus. Their progress was evident after only six weeks of training with a physical therapist in weekly Tai Chi classes and practicing by themselves at home.

Performed regularly, Tai Chi can reduce the risk of falls and injury. It may also improve flexibility, circulation, posture, blood pressure, and heart rate. One study even shows benefits in people with fibromyalgia.

Source: Parade Magazine

The Herbert Wellness Center offers Tai Chi as part of the instructional program schedule. The class is open to everybody—you do not have to be a member to sign up. Registration for the first summer session begins on Tuesday, May 26. For more information, call the Wellness Suite at 305-284-5433.