What's Happening?
   
 

IMPORTANT Construction Update
The Herbert Wellness Center expansion is progressing on schedule and has entered another significant phase of construction. Construction crews have sealed off the entrance to the fitness room. Members who want to access the fitness room or Centre Court will be re-directed to the Centre Court entrance located on the east side of the building. (If you are facing the front of the building, make a left and walk about 80 steps down the walkway. You will see the entry door on the right.) A desk assistant will greet members as they enter the Centre Court hallway. The desk assistant will check ‘Cane cards and verify membership before allowing access to the cardio and weight room area. Members who leave their ‘Cane card at the Pro Shop for towel or locker rental must show either their locker key or wellness towel to gain access. Below is an estimated time table for the final stages of the expansion:

  • November 15 - 30: Move the selectorized weight equipment to Centre Court
  • December 1-3: Move the rubber flooring and plate-loaded weight equipment to Centre Court
  • December 4: Completely shut down the current fitness room *
  • February 2011: Expected completion date of the expansion project

* Since space is limited and dumbbells weighing more than 70 pounds can cause considerable damage to the wood floors in Centre Court, they will not be available for use after December 4.

If you have any questions about the expansion or the temporary entrance to the fitness room, please do not hesitate to ask a wellness staff member or send an e-mail to wellnesscenter@miami.edu. Want to see how the construction is progressing? Visit our YouTube channel to view video tours of the expansion!

Drop the Freeweights from your Workout Routine!
To help our members who use the heavier free weights for their workout routine, we asked Dr. Tony Musto, our exercise physiologist, to give suggested alternatives using the selectorized or plate-loaded equipment. The following is one of "Tony's Tips" that when performed will get you the results you want.

Subsetting with Selectorized Equipment: One method to get the most out of the selectorized machines is by performing "supersets." First, perform an exercise on the machine with a weight that is difficult to complete for more than 8-10 reps then immediately follow-up with a lighter, bodyweight exercise. Rest for 1-2 minutes. Repeat this cycle 3 times. Refer to the table below for an example.

   
   
Muscle Group 1. Selectorized Exercise 2. Superset Exercise

Chest

Chest press 8-12 reps Push-ups to failure
Back Pull-downs 8-10 reps Weight assisted pulls to failure
Shoulder Shoulder press 8-10 reps Lateral raise for 15 reps
Legs Leg Press 8-10 reps Jump squats to failure
 
   
 

This protocol combines strength (machines) with some stabilization (bodyweight). The key to this protocol is to choose a weight that is VERY difficult to complete for more than 8-10 reps. If you can perform more than 10, the weight is too light. Be sure to increase it for the next set.

SHAPE UP Computer Moved to Front Desk
With access to the Fitness Room and Centre Court redirected to the far end of the building, the SHAPE UP computer has been relocated to the Front Desk, closest to the exit gates. SHAPE UP program participants should now log their workouts at this new location.

Space Closure this Weekend, November 13-14
This weekend the Herbert Wellness Center will host the Admissions Office's Fall Open House. With approximately 2,000 perspective students and their families in attendance, the building will be impacted by the large number of visitors. Please note that the basketball courts in the Main Gym will be closed all day Saturday and Sunday for this event.

Holiday Sale in the Pro Shop - Save 25%
Get a jump on your holiday shopping! All Herbert Wellness Center apparel (men's and women's) as well as the popular pocket towels are 25% off the regular price. Buy now while there are plenty of sizes to choose from!

Thanksgiving Break Building Hours
Please note the following hours of operation during the Thanksgiving break:

   
   
Hours of Operation:
Administrative Offices:
Wednesday, November 24:
6 a.m. - 6 p.m.
8:30 a.m. - 6 p.m.
Thursday, November 25:
CLOSED
CLOSED
Friday, November 26:
8 a.m. - 9 p.m.
CLOSED
Saturday & Sunday, November 27-28:
8 a.m. - 9 p.m.
CLOSED
 
   
  Wellness Education Series
The Herbert 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 wellness education series is open to everybody, regardless of membership status. Registration is required prior to participation in any of the programs. Visit the Wellness Enrichment 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:
   
   

Vegetarian Cooking Class (Chef Lori) - Fall Focus: Main Courses
Wednesday, November 10, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Join us as we change up typical pesto by using arugula in our Arugula Caraway Pesto Pasta. Mushroom Barley Ragout makes a filling meal with great leftovers - plus it's budget friendly and nutritious! We round out our menu with Tempeh Pepper Steak - who needs takeout? Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Cooking Class (Chef Mercedes) - Spanish Tapas
Tuesday, November 16, 7 p.m. - 9 p.m., Instructional Kitchen. Drop by any bar/cafe in Spain and you'll find yourself in the midst of tempting small bites, served hot or cold. Tapas (meaning tops/covers) were used to cover a wine glass set on a bar. Take part in preparing, tasting, and picking your favorites in a fun, relaxed, and not too structured Spanish Tapas (party) class taught by our newest instructor, Chef Mercedes. Buen provecho! Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Vegetarian Cooking Class (Chef Lori) - Harvest Deserts
Wednesday, November 17, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Having guests over? Need to bring a dessert? Fennel, Fig, and Almond Bread meshes fall flavors into a quick bread that we will pair with Cranberry Fruit Dip. This yogurt based dip incorporates pomegranate juice for a super fruit nutritional punch. Tired of carrot cake? We're going to take advantage of the carrot's cream-colored cousin, the parsnip, in Spiced Parsnip Cake with Pecans. What is fall without ginger? Help us bake 3-Way Gingersnaps, using fresh, powdered, and crystallized ginger. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
  Massage Discount for UM Faculty and Staff
UM faculty and staff are eligible to receive a 10% discount on a 50-minute massage at the Herbert Wellness Center. In addition, UM employees who are not members of the Center will receive a day-pass to enjoy free use of the facility on the day of their massage appointment. The licensed massage therapists on staff, one male and two females, are available weekdays for afternoon and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Enrichment Suite at 305-284-LIFE(5433).
   
 

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

  • November 12: Women's Basketball vs. Kennesaw State at 12 p.m.
  • November 12: Men's Basketball vs. Jacksonville at 7:30 p.m.
  • November 14: AFFLCA Cheerleading Competition
  • November 18: G-Force MMA at 8 p.m.
  • November 19: Men's Basketball vs. North Carolina Central at 7 p.m.
  • November 20: Women's Basketball vs. Miami (Ohio) at 2 p.m.
  • November 21: Top Gun Cheerleading at 10 a.m.
  • November 22: Women's Basketball vs. UAB at 7 p.m.

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-Cooking: Light Three-Bean Salad
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try lightening up your Thanksgiving table with this recipe for Light Three-Bean Salad:

Ingredients:

  • 1 cup loose-pack frozen cut green beans or lima beans, cooked to package directions and drained
  • 1 15-ounce can cut wax beans, black beans, or chickpeas, rinsed and drained
  • 1/2 of a 15-ounce can low-sodium red kidney beans, rinsed and drained
  • 1/2 cup chopped red or green bell pepper
  • 1/3 cup chopped red onion
  • 1/4 cup cider vinegar or white vinegar
  • 2 tablespoons sugar
  • 2 tablespoons salad oil
  • 1/2 teaspoon celery seeds
  • 1/2 teaspoon dry mustard
  • 1 clove garlic, minced

Combine all beans, bell pepper, and onion in a large bowl. In a separate bowl, whisk together vinegar, sugar, salad oil, celery seeds, dry mustard, and garlic. Pour dressing over vegetables and stir. Cover and chill for at least 4 hours or up to 24 hours, stirring occasionally.

Makes 6 servings. Nutritional info per serving: 107 calories; 5g fat (1g sat, 2g mono, 2g poly); 0 mg cholesterol; 148 mg sodium; 16g carbohydrates; 5g total sugar; 3g fiber; 3g protein.

Source: Better Homes and Gardens

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.

This semester we will focus on a series of basic exercises. In particular, we will emphasize form, as well as the importance of each exercise. This issue's basic is the prone back extension:

 
 
 
 

 

 

The prone back extension targets the core, glutes, and middle and upper back

Step 1: Lie face down on an exercise mat with your arms fully extended in front of you.

Step 2: Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Do not over emphasize arching the back - you should not experience any back pain.

Step 3: Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Repeat 

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.

 

 
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 the ideal caloric intake per day?

A: While this sounds like such a simple question, it's not.  For this situation we will say that “ideal” is the amount of calories needed to maintain each individual's weight appropriate for optimal health. Caloric needs depend on age, gender, height, present weight, body frame, physical activities, hormones, and weight plans (maintain, gain, lose, etc). An intake between 1200 and 1400 calories per day is considered a low intake. This calorie level is just able to meet what are called basal metabolic needs, or the calorie needs to keep the heart beating and all the internal organs working.  Very low caloric intake may promote binge eating due to the feeling of deprivation, and may be deficient in one or more nutrients. The same caution should be given to high calorie diets which can increase the risk for obesity, diabetes, and heart disease. The Daily Values (DVs) used on the new food labels base their nutrient intake on a 2000 calorie per day diet. Nutrition experts concluded that 2000 calories was the average amount needed by American adults. Therefore, short, thin females who are not active, will have caloric needs below 2000. For those who are "average" size and get moderate activity, caloric needs to maintain weight should be about 1600-2400 per day. Below is a guide provided by http://www.mypyramid.gov/ that more specifically outlines daily caloric needs.  Please remember that these are just guidelines.   

If you would like to further explore your individual caloric needs, or have other nutrition questions, the Herbert Wellness Center offers nutrition education consultation in the Wellness Enrichment Suite. Call 305-284-LIFE(5433) for more information.

 
 

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.

 
   

Tai Chi is known to be beneficial for older adults. A new study shows that Tai Chi also provides excellent benefits for those with arthritis. In the study, 354 participants were randomly assigned to two groups.  The intervention group received a Tai Chi course, twice a week for 8-weeks. The other group was a control group. All participants received baseline and 8-week follow-up evaluations to include  self-reports of pain, fatigue, stiffness, and physical function performance.  At the end of eight weeks the individuals who had received the Tai Chi intervention showed moderate improvements in pain, fatigue, and stiffness. They also had an increased sense of well being and improved reach and balance.

Interested in signing up for Tai Chi classes at the Herbert Wellness Center?

For our current class listings log on to www.miami.edu/wellness or call the Wellness Enrichment Suite at 305-284-LIFE(5433).

 
 

 

 
 

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.

Daily Exercise Helps Keep the Sniffles Away
Regular exercise can improve your mood, help you lose weight, and add years to your life. Still need another reason to hit the gym? A new study suggests that working out regularly helps ward off colds and flu.

In the study, researchers followed a group of about 1,000 adults of all ages for 12 weeks during the winter and fall of 2008. During that time, people who logged at least 20 minutes of moderate aerobic exercise - such as jogging, biking, or swimming - on five or more days per week were sick with cold or flu symptoms for just five days, on average, compared with about 8.5 days among people who exercised one day per week or less. What's more, regular exercisers tended to have milder symptoms when they were ill. Compared with the people who barely exercised, those who worked out frequently rated their symptoms about 40 percent less severe overall, according to the study, which was published in the British Journal of Sports Medicine.

Exercise is thought to boost the circulation of the virus-fighting white blood cells known as natural killer cells - the "Marine Corps and Army of the immune system," says the lead author of the study, David Nieman, a professor of health, leisure, and exercise science at Appalachian State University, in Boone, North Carolina. "Exercise gets these cells out…to deal with the enemy."

The increased immune activity brought on by exercise only lasts for about three hours, but the cumulative effect seems to keep disciplined exercisers healthier than most. "As the days add up, it adds up to improved protection [from] the viruses that can make you sick," Nieman says.
Endorphins may also play a role, says Len Horovitz, M.D., a pulmonary specialist at Lenox Hill Hospital, in New York City. These feel-good neurotransmitters - the source of the so-called runner's high - have "positive effects on the immune system, so it's not surprising there's a spike in immune cells," says Horovitz, who was not involved in the study.

It's also possible that people who exercise frequently tend to lead healthy lifestyles in general, and are therefore less likely than couch potatoes to get sick. Nieman and his colleagues measured a host of factors besides exercise that could potentially affect a person's susceptibility to cold or flu, including age, gender, diet, stress levels, marital status, smoking, and educational attainment. Of all of these, physical activity was most closely linked to the number of days a person spent sick, although some characteristics, such as being married and eating a lot of fruit, seemed to help protect against colds and flu as well.

"You can't do much about your age, and you can't do much about your gender. Here's something you can really do," Nieman says. "Exercise is the most powerful weapon that an individual has in their hand to reduce illness days."

Source: CNN