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Patti and Allan Herbert lend a hand as workers installed new signage on the façade of the University of Miami’s Patti and Allan Herbert Wellness Center.
   
  What's Happening?
   
 

2009-2010 Parking Permits Now Available
Parking permits for the 2009-2010 academic year are now available for sale in the membership office. Permits are $88 and are valid through August 15, 2010. Please have your license plate number with you to purchase your permit. Contact the membership office at 305-284-8540 for further details. Note: Students and Coral Gables campus employees are not eligible to purchase these permits.

Summer Studio Cycling and Yoga Passes Prorated
Studio Cycling and Yoga semester passes are prorated to $30 for student members and $42 for non-student members. Semester passes allow unlimited access to scheduled classes through August 25, 2009. Visit the Wellness Suite, Monday – Friday, 8:30 a.m. – 8 p.m., to purchase your passes. Passes for the fall semester will be available beginning Monday, August 24.

Students Returning Soon!
The start of the 2009-2010 academic year is fast approaching. Housing opens on Wednesday, August 19 and classes begin on Wednesday, August 26. Please help us welcome the new and returning students to the Herbert Wellness Center family. All new students participating in orientation are invited to attend our House Party on Monday, August 24. Look for postings around the building regarding new schedules, registration deadlines, FREE classes, and other upcoming events. And of course, keep reading Health-E-Living for the most up-to-date information.

Please Move Your Car Down!
This is a reminder that effective Monday, August 17, holders of a Herbert Wellness Center parking permit who wish to park in front of the building must park in the southeastern portion of the lot. If you have any questions about where to park, please log on to www.miami.edu/wellness and click on the Directions and Parking link. You can also refer to the Parking bulletin board located on the wall to the right of the exit gates or call the membership office at 305-284-8540.

Have You Been Introduced to REACH?
'Reach' is a service that allows us to advertise our programs and services on the television screen located on the wall to the right of the entrance to the fitness room. Take a minute to stand in front of the screen (or relax in a chair) and read about everything the Herbert Wellness Center has to offer, including upcoming classes, seminars, registration deadlines, and more. Stay tuned!

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).

   
 
  Tips for a Healthier
 

Health-E Tidbit: Hurry-Up Slow-Cooking Healthy Foods
Some high-fiber foods may take too long to cook in the traditional way to accommodate your schedule. But you can keep them in your diet by zapping them in your microwave. Artichokes can take up to forty-five minutes to cook the standard way, but covered loosely and put in the microwave at full power, they can be ready to eat in only five minutes. And eggplant, which can take an hour or more to cook in an oven, can be on your plate after only seven minutes in the microwave. Be creative and see what other kinds of healthy foods can be prepared with less bother and in less time using a microwave. 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 BOSU ski squats?

 
 

Step 1
Step 2
Step 3
 
 

 

 

This exercise is great to help tone up your legs.  The goal of this exercise is endurance, so performing it for timed periods up to 2 minutes per set is preferred to repetitions.  The hips should remain even with each other and abs engaged throughout the exercise.

Step 1: Carefully step onto the BOSU one foot at a time.  Lower the hips into a half-quarter squat position and hold a light to moderately heavy body bar at shoulder height.

Step 2:  Distribute your weight onto one foot letting the BOSU rock to one side - keep both feet flat on the BOSU.

Step 3:  Distribute your weight to the other foot, allowing the BOSU to rock smoothly to the other side.  Repeat steps 2 and 3 for the predetermined amount of time.

 

 
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'm new to exercise and am looking for some helpful pointers you might have regarding gym etiquette.

A: I am glad you asked this question. It is important to have consideration for fellow exercisers so that working out is enjoyable for everyone. Here are a few tips:

  1. Remember to bring your towel! Wipe off aerobic equipment, free weights, weight machines, and mats after you use them - even if you don't sweat.
  2. If you're performing multiple sets on the same machine, glance around to see if someone else is waiting to use the machine or area you currently occupy. Offer to let them work in (alternate) with you. You may be able to provide “spots” for each other.
  3. Put free-weights back in their proper place after you use them.
  4. Distracting others with loud grunts and sing-a-longs with one's iPod is usually frowned upon. Additionally, dropping and banging the weights is hard on the ears as well as the equipment.
  5. Though gyms and health clubs can be great places to meet that special someone, just remember that person you have your eye on is probably there to work out just like you.
  6. Avoid using your cell phone while working out as it is distracting to those around you. If you must answer a phone call, make it as brief as possible.
  7. Finally, timeliness to classes, racquetball games, and training sessions not only gives you more exercise time, but also reduces back-ups and waiting time.

Enjoy your workout!

 
 

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 established that moderately intense physical activity results in many health benefits such as lower blood pressure, lower cholesterol, weight management, and reduced risk of diabetes. However a recent article published in Exercise and Sports Science Reviews hypothesizes that the addition of high intensity interval training may further promote heart health and in fact, be more beneficial than lower intensity exercise. The authors of the paper cite both epidemiological and experimental evidence showing that participation in high intensity exercise results in greater risk reduction of all-cause mortality (death), better contractile properties of heart tissue and larger improvements in VO2 max (considered to be one of the best prognostic indicators of cardiovascular disease).

High intensity interval training is considered short “work” bouts of exercise at 90-95% peak heart rate separated by recovery intervals at 60-70% peak heart rate. The article cited success using four work periods of four minutes (4x4) , separated by recovery periods of 2-3 minutes. 

Keep in mind, as exercise intensity increases so does risk of a cardiac event or stroke. High intensity interval training should only be attempted by healthy individuals that exercise regularly. Sedentary individuals should first establish a regular moderate-intensity program or seek physician’s advice prior to attempting high-intensity interval training.

 
 

Member Spotlight

 

The Family That Plays Together
At 7:00 a.m. on a Monday morning at the Herbert Wellness Center you are likely to see Tim Ramsay, Associate Vice President, Computer and Network Services, and his family arriving for their daily workouts. Tim and his wife Maria, as well as their children Elizabeth (19), Elaine (17), Amanda (16), and Tim Jr. (20) have spent their summer together working out at the Herbert Wellness Center. Utilizing the facility together, “allows us to have a near perfect balance of togetherness and personal space” says Tim. While the family members have different interests, they all enjoy some kind of exercise as part of their daily lives. “The breadth of programs and equipment at the Wellness Center has given our family a single, convenient location where we can all pursue our personal exercise interests while still being together.”

The Ramsays enjoy working out together not only because it allows them to spend time as a family, but it motivates each of them to work out harder and to achieve their own fitness goals. Thirty to forty minutes on a step climber or elliptical machine can sometimes get a little boring, but having a loved one there to talk to can help make the minutes fly by. It can also help push them on those tougher days or motivate them to turn up the intensity. As Tim told us, “We all want to see progress and every individual breakthrough one of us experiences inspires the rest of us to believe we can all achieve our own milestones.”

Congratulations to Tim and Maria for setting a wonderful example by supporting and encouraging their children to lead an active, healthy lifestyle. Whether they are lifting weights, attending Zumba classes, swimming laps, or any of the other numerous activities they take part in here, the wellness staff is so happy to see the Ramsay family enjoying their experiences here together. Keep up the great work!

Interested in adding your spouse or children to your membership? Contact the membership office at 305-284-8540 for further information.