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Congratulations to the top ten finishers of the spring semester Walking Canes Program. The group, pictured above at a luncheon with President Shalala, lost a combined 166 pounds. Way to go!
   
  What's Happening?
   
 

Summer Studio Cycling and Yoga Passes Now Available
Studio Cycling and Yoga passes for summer 2009 are now available in the Wellness Suite. 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.

Lights! Camera! Action!
Are you passionate about fitness? Love to play racquetball or basketball? Can’t wait to wade into the pool? Have an energetic personality and great smile? Then we need you! On June 16 and 17, a film crew will be at the Herbert Wellness Center shooting a short promotional video featuring everything the facility has to offer. Below is the schedule:

Tuesday, June 16:

  • Wellness Suite (Studio Cycling, Fitness lab) 9 a.m. – 11 a.m.
  • Zumba 3 p.m. – 4:30 p.m.
  • Core Conditioning and Kick Boxing 4:45 p.m. – 6:30 p.m.
  • Karate Club 7 p.m. – 7:45 p.m.

Wednesday, June 17:

  • Racquetball Courts 10:30 a.m. – 11 a.m.
  • Fitness room 11:30 a.m. – 1 p.m.
  • Jogging track 2:30 p.m. – 3 p.m.
  • Basketball courts 3:30 p.m. – 4:00 p.m.
  • Pool 4:30 p.m. – 5:15 p.m.
  • Yoga 5:30 p.m. – 6:30 p.m.

If you have any questions or would like to volunteer to be in a particular scene, please call Patty Swift at 305-284-8511 or send an e-mail to pswift@miami.edu. We hope to see you!

New Class - "The Underwater Gym"
This innovative aquatic fitness program utilizes "drag resistance" to develop speed, power, and endurance while minimizing the stress on your joints. Classes started on June 7 and will continue through July 5, Sundays 10 a.m. - 11 a.m. To sign up visit the Wellness Suite Monday - Friday, 8:30 a.m. to 8 p.m. or call 305-284-LIFE(5433).

Summer Golf League
The staff at the Herbert Wellness Center is organizing a seven-week summer golf league at the Biltmore golf course. Participants will tee off every Thursday at 4 p.m. beginning on June 11. The cost is $23 per round and the deadline to register is the Monday before Thursday play. You can play as many times as you like—all seven weeks or just one! To sign up, go to room 210 of the Herbert Wellness Center located on the Coral Gables campus. If you have any questions, call Tom Soria at 305-284-8518 or send an e-mail to tsoria@miami.edu.

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. Call the Wellness Suite at 305-284-LIFE(5433) to register.

  • "Take a Meditation Break" - Friday, June 12, 12:45 p.m. - 1:30 p.m., Conference Room
  • "Learn to Meditate" - Tuesday, June 16, 7:30 p.m. - 9 p.m., Classroom 2

10% Discount on Massages
During the summer, the Herbert Wellness Center is offering a 10% discount on the non-student rate for a 50-minute massage. Three licensed massage therapists (one male and two female) are available weekdays for appointments in the morning, afternoon, and evening. To schedule an appointment, visit or call the Wellness Suite at 305-284-LIFE (5433).

Do you sleep well?
Lack of sleep can contribute to a number of serious health problems so it’s important to address the issue with a physician to determine the best options for improving your sleep. To raise awareness of the importance of sleep to your overall health, the UHealth Sleep Medicine Program will host a booth at the Herbert Wellness Center on the Coral Gables campus on Thursday, June 25, from 10:30 a.m. to 1:30 p.m. UHealth sleep experts will offer the following services FREE of charge: mini sleep assessments, sleep brochures and handouts, CPAP product demonstrations, and sleep specialist question and answer session. The event will also feature giveaways and raffle prizes. For more information, please call 305-243-5195 or log on to www.uhealthsleep.com.

Summer Hours and Holidays
The Herbert Wellness Center operates a slightly reduced schedule over the summer. 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 on 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) through Sunday, August 16. The cost of a wellness permit is reduced to $44. 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.

   
 
  Tips for a Healthier
 

Health-E Tidbit: Avoid Tanning Salons
Tanning is a sign of damage to the skin. Thirty minutes in a tanning salon is like two to three hours in the midday sun - and experts from all over the world warn that regular exposure can wrinkle your skin and trigger skin cancer. Researchers from the American Academy of Dermatology have found that exposure to UVA and UVB rays at tanning solons also suppresses your body's immune system, causes cells to swell, and is hazardous to your sight. Studies have shown that exposure to UVB rays is linked with cataracts and retinitis. And the rays can react with soaps and cosmetics you use, damaging your skin and causing rashes. To top it all off, very few states regulate tanning salons, increasing the dangers they present to you. Do yourself a favor and avoid tanning salons. Instead, you may want to try some of the newer sunless tanning lotions now available. Just don't forget to use sunscreen over your tanning lotion when you're out in the sun. 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 stability ball push ups?

 
 

Step 1
Step 2
 
 

 

 

This exercise is great for building chest, shoulder, and tricep strength. It also enhances core strength and stability.

Step 1: Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your toes. Pull your navel in toward your spine, and position your hands below your shoulders.

Step 2: Lower your upper body to the floor. Hold this position for three seconds, then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged.

 

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

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Q: What is a drop set?

A: A drop set is a technique typically used by bodybuilders to stimulate muscle growth (hypertrophy) by fatiguing the muscle without recovery. Drop sets drop the amount of weight after reaching muscular failure at the end of a set so that you can continue an exercise using a lighter weight. For example, at the end of a set when muscular failure occurs, drop the weight down by a specified amount (10 to 20 pounds) so that you can immediately perform another set until failure occurs again. This technique can also use a specified number of reps per set rather than lift until failure occurs. For example, you can do three sets of 10 reps of biceps curls with no rest in between by performing the first set using 20 pounds, the second set using 15 pounds and the third set using 10 pounds. Remember drop sets are usually performed to stimulate hypertrophy, not strength. To increase strength, most experts agree that it’s better to use heavier weights with few reps per set and rest at least two minutes between sets.

 
 

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.

 
 

Exercise is really a two step process. When we perform activity (e.g. cardio, weight training, stretching) we are putting a stress on our body that requires an adaptation. When we rest, we adapt to the stress. This adaptation is what makes us faster, stronger, etc.  Proper nutrition is a key factor for that adaptation to occur. We must provide our body with the appropriate nutrients to repair and rebuild. Although we can get almost everything we need from whole foods, many turn to supplements looking for an edge.  Research regarding the effectiveness of supplementation is equivocal and in most cases supplements don't work. But, did you know that there is very little regulation regarding what goes into supplements or verification of the ingredients? Are you really taking what you think you are taking? The attached link will lead you to an enlightening article regarding supplement regulation: http://www.nsca-lift.org/Perform/articles/080305.pd

 
 

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.

The Power of Music - It's a Real Heart Opener
If you didn't catch the white coat and the stethoscope, you might take Dr. Mike Miller for a middle-aged rocker, roaming the halls of the University of Maryland Medical Center in Baltimore. For years, Miller, a research cardiologist, has been studying the effects of happiness - or things that make people happy - on our hearts. He began his research with laughter, and found watching funny movies and laughing at them could actually open up blood vessels, allowing blood to circulate more freely. Miller thought, if laughter can do that, why not music? So, he tested the effects of music on the cardiovascular system. "Turns out music may be one of the best de-stressors - either by playing or even listening to music," said Miller.

The setup was basically the same as with the laughter study: Using high-tech imaging, Miller measured blood vessel size as people listened to music. The results did not surprise Miller. "The inner lining of the blood vessel relaxed, opened up and produced chemicals that are protective to the heart," he said.

But when participants listened to music they didn't particularly enjoy, Miller said, "the vessels actually began to close up." That's exactly what tension - or stress - does. Long-term stress can wreak havoc on the cardiovascular system. Over time, it can cause blood vessels to stiffen and become rigid, constricting blood flow. As people get older, arteriosclerosis, or hardening of the arteries, becomes a problem. Constricted vessels can cause blood pressure to rise and increase the risk of heart attack and stroke. Stress can also suppress the immune system, contribute to infertility and impotence, speed the aging process and even rewire the brain, leaving people more vulnerable to anxiety and depression. But music can counter the effects of stress. "It gives us an overall feeling of good, well-being - a sense of euphoria in some cases," Miller said.

A recent study out of Stanford University found elderly patients who were diagnosed with depression gained self-esteem and saw an improvement in their mood when they were visited by a music therapist. In fact, many hospitals across the country use music therapy to help patients heal. The Mayo Clinic in Rochester, Minnesota, uses music as part of its cardiovascular surgery healing program to "promote relaxation and reduce tension, stress, and anxiety." Because music helps these patients relax, it decreases their pain, improves their moods, and helps them to sleep better, especially during recovery.

Miller has not only seen these same results in some of his patients who use music therapy, but he said he also believes music can be so relaxing that it can actually keep the body young. "We would like to believe that it may slow down the aging process," he said.

But be careful what you listen to. Whether you like Beyoncé or the B-52s, Chopin or Johnny Cash, Miller found that listening repeatedly to the same tune diminished the music's effects on the body. "You just don't get that boost if you listen to the same song over and over again," he said. "You need to vary your songs, so when you hear the song fresh, it brings back the sense of joy and opens up the system."

So, the next time your boss gets on your nerves, or the kids are driving you crazy, or the car breaks down, don't start pulling out your hair. Instead, turn on the radio, grab your iPod or pop in a CD, and let the music carry you away.

Source: CNN