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  What's Happening?
   
 

Reduced Hours for Spring Break
The Herbert Wellness Center will operate under the following reduced hours during Spring Break, Saturday, March 13 through Sunday, March 21:

  • Weekdays: 6 a.m. - 10 p.m. (Juice Bar 7:30 a.m. - 5 p.m.)
  • Weekends: 8 a.m. - 9 p.m. (Juice Bar closed)

Yoga and Studio Cycling Semester Pass Prorate
Spring 2010 semester passes for studio cycling and yoga have been prorated to $45 for student members and $72 for non-student members. Semester passes allow unlimited access to scheduled classes through May 16, 2010. Visit the Wellness Suite to purchase your passes.

Mini Canes Recreational Sports Camp Registration
The Mini Canes Recreational Sports Camp at the Herbert Wellness Center promotes educational experiences and recreational activities that provide a high quality, fun, and safe learning environment for children ages six to twelve. Camp runs for four, two-week sessions starting on June 14. The deadline for new campers of eligible UM affiliates (UM faculty, staff, students, Board of Trustees members, alumni, Herbert Wellness Center members, and Citizens Board members) is Monday, March 22, 2010. To download an enrollment package, or for further information, visit www.miami.edu/wellness/camp or call 305-284-8510.

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 morning, afternoon, and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Suite at 305-284-LIFE(5433).

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 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:

   
   

Meditation Classes
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. Brought to you by Sri Chinmoy Centres International, classes are free and open to students, employees, and the community.

  • "Learn to Meditate" Wednesday, March 10, 7 p.m. - 8 p.m., Wellness Suite
  • "Wings of Joy Meditation " Saturday, March 27, 5 p.m. - 7 p.m., Wellness Suite

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, March 30, 12 p.m. - 4 p.m., Wellness Suite. The BLS for HCP course covers core materials such as adult and pediatric CPR (including two-rescuer scenarios and use of the bag mask), foreign-body airway obstruction, and automated external defibrillation. This course is for healthcare providers such as EMS personnel, physician assistants, doctors, dentists, nurses, and respiratory therapists who must have a credential card documenting successful completion of a CPR course. Cost: student members - $45, non-student members - $55, non-members - $65.

 
   
 

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

  • March 14 - Charity Basketball game at 7 p.m.
  • March 16-26 - Dates held for possible NIT basketball

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: Chicken Burgers with Guacamole, Cheddar, and Charred Tomatoes
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for chicken burgers with guacamole, cheddar, and charred tomatoes:

Ingredients:

  • 1 pound ground chicken breast
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons seasoned dried breadcrumbs
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • Cooking spray
  • 2 tomatoes, halved
  • 1/3 cup shredded reduced fat cheddar cheese
  • 4 sandwich buns (choose mulitgrain to increase nutritional value)
  • Guacamole

Mix ground chicken, chopped fresh cilantro, seasoned dry breadcrumbs, salt, and pepper. Form into 4 (1-inch-thick) patties. Coat grill with cooking spray. Grill patties and halved tomatoes, flesh-side down, over medium-high heat 6 minutes, turning, until burgers are cooked through and tomatoes are charred. Top evenly with Cheddar; let melt. Serve on buns with chopped charred tomatoes and guacamole.

Nutritional Info: 322 calories; 8g fats (sat 1g, mono 3g, poly 2g); 36g protein; 31g carbohydrates; 6g fiber; 47mg cholesterol; 3mg iron; 665mg sodium; 105mg calcium

Source: www.health.com

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 reverse flies?

 
 
Step 1
Step 2
 
 

 

 

This is a variation of the bent-over lateral raise. This exercise concentrates on the posterior deltoid, rhomboid, and middle trapezius muscles.

Step 1: Stand with your knees bent slightly and bend forward from your hips, keeping your back straight. Hold your free weights in each hand, hanging toward the ground.

Step 2: Raise both weights out to your sides, allowing the elbows to bend slightly.

Step 3: Return to the starting position.

Tips: Be sure to control the movement in both directions.

 

 
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 functional strength training?

A: Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur. Most would agree that there is nothing functional about sustaining an injury due to improper training.

In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement. Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.

In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles. Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions. Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.

For example, "non-functional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.

In the final analysis, it must be remembered that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for. Accordingly, individuals shouldn't rely on any single group of exercises. Individuals should use all the weapons in their training arsenal. Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.

Source: www.acefitness.org

 
 

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 known to assist with weight loss and significant improvements in metabolic health. However, it is also known that maintaining weight loss for long periods of time is very difficult. Often people relapse back to old eating habits and fail to adhere to their exercise programs. Often, many health benefits gained during weight loss disappear with weight regain. A recent study showed that aerobic exercise can counter the detrimental effects of partial weight regain on many markers of disease risk.  In this study,102 overweight or obese men and women lost 10% of their body weight with supervised walking/jogging and caloric restriction over a four to six month period. After weight loss, subjects underwent programmed weight regain for four to six months with random assignment into either a no exercise group or continued supervised exercise. . After weight loss, all subjects showed significant improvements in almost all health measures. However, following weight regain the no exercise group deteriorated in most metabolic markers, while the exercise group maintained improvements in fitness, blood pressure, glucose homeostasis, high and low density lipoprotein cholesterol and other markers of inflammation, but did not maintain improvements in triglyceride and cholesterol concentrations or abdominal fat. So the take home message is that even in the presence of weight gain, regular exercise provides numerous health benefits!

 
 

 

 
 

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.

15 Ways Smoking Ruins Your Looks
If you smoke, you already know you need to quit. It’s bad for your heart, lungs, brain, and even your sex life. But let’s face it: You’d have kicked the habit yesterday if smoking’s ill effects were a bit more obvious. What if each cigarette created a black pockmark on your face, for instance? Well, smoking does damage your looks. Read on to discover 15 ways smoking is ruining your appearance.

  1. Bags under your eyes: Don’t you hate it when you can’t get a good night’s sleep—and it shows on your face?  If you smoke, you’re four times as likely as nonsmokers to report feeling unrested after a night’s sleep, according to a Johns Hopkins study. Why the lack of shut-eye? It’s possible that nightly nicotine withdrawal could be causing you to toss and turn. And unfortunately, poor sleep doesn’t equal pretty.

  2. Psoriasis: To be fair, psoriasis is an autoimmune-related skin condition that can show up even if you never touch a cigarette. However, if you do smoke, your risk for the scaly skin condition goes up—a lot. According to a 2007 study, if you puff a pack a day for 10 years or less, psoriasis risk goes up 20%; 11–20 years and your risk is 60% higher; and for those who pass the two-decade mark, the psoriasis risk more than doubles. (Even secondhand smoke during pregnancy or childhood is linked to a higher risk.)

  3. Icky teeth: Wouldn’t you love to have a set of dazzling white, Hollywood-like choppers? If you smoke, you can kiss that dream good-bye. It’s the nicotine in cigarettes that can stain teeth. So in addition to the escalating costs of buying and smoking your cigs, add in the cost of tooth whitening. A professional procedure to clean your teeth costs an average of $500 to $1,000.

  4. Premature aging and wrinkles: We can all appreciate a wizened visage—on our favorite nonagenarian that is. Wrinkles look anything but wise when they show up on a relatively young person who smokes. And show up they will. Experts agree that smoking accelerates aging, so that smokers look 1.4 years older than nonsmokers, on average. Why the wrinkly face? Smoking hampers the blood supply that keeps skin tissue looking supple and healthy.

  5. Yellow fingers: The nicotine in cigarette smoke can not only make your teeth (and the walls of your home) brown, but it’s also notorious for staining fingers and nails as well. If you search the Internet, you can find a number of home remedies, including lemon juice, bleach solutions, and scrubbing with steel wool. Ouch. Wouldn’t it be easier—and less painful—to just quit?

  6. Thinner hair: As if the wrinkly skin wasn’t enough, smoking hurts your hair too. Experts think the toxic chemicals in smoke can damage the DNA in hair follicles and generate cell-damaging free radicals as well. The end result? Smokers have thinner hair that tends to go gray sooner than nonsmokers. That is, if they have any hair at all. Men who smoke are about twice as likely to lose their hair as nonsmokers, after taking into account factors that increase the risk of baldness, such as aging and genetics, according to a 2007 study in Taiwan.

  7. Scarring: Nicotine causes vasoconstriction, a narrowing of the blood vessels that can limit oxygen-rich blood flow to the tiny vessels in the face or other parts of the body. This means your wounds will take longer to heal and you’ll have scars that are bigger and redder than you would in a nonsmoking parallel universe.

  8. Tooth loss: Smoking puts you at greater risk for all kinds of dental problems, including oral cancer and gum disease. In fact, according to a 2005 U.K. study in the Journal of Clinical Periodontology, smokers are up to six times more likely than nonsmokers to develop gum disease, which can lead to tooth loss. Wouldn’t you rather be doing, well, anything other than sitting in a dentist’s chair?

  9. Natural glow is gone: Ever notice how smokers’ skin sometimes seems off? You’re not alone. A 1985 study came up with the term Smoker’s Face to describe certain facial characteristics, such as wrinkles, gauntness, and a gray appearance of the skin, caused by smoking. Cigarette smoke contains carbon monoxide, which displaces the oxygen in your skin, and nicotine, which reduces blood flow, leaving skin dry and discolored. Cigarette smoking also depletes many nutrients, including vitamin C, which helps protect and repair skin damage.

  10. Wound healing: Several studies have found that smokers do not heal as well after surgeries such as face-lifts, tooth extractions, and periodontal procedures. So once cigarettes wrinkle up your face, you’ll have a harder time correcting the damage with cosmetic surgery than people who’ve never smoked. (And your surgeon might not even perform the procedure until you agree to kick the habit.)

  11. Warts: For reasons that aren’t entirely clear, smokers are more susceptible to infection with human papillomavirus, a large family of viruses that can cause warts—including genital warts. While genital warts are caused by sexually transmitted types of HPV, smoking is also a risk factor. Even taking the number of sex partners into account, women who smoke are nearly four times as likely to have genital warts as nonsmokers, according to one study.

  12. Skin cancer: Smoking is a leading cause of cancer, including lung, throat, mouth, and esophageal cancer, so it should be no surprise that cigarettes can also increase your risk of skin cancer. In fact, according to a 2001 study, smokers are three times as likely to develop squamous cell carcinoma, the second most common type of skin cancer, than nonsmokers.

  13. Stretch marks: The nicotine found in cigarettes damages the fibers and connective tissue in your skin, causing it to lose elasticity and strength. Stretch marks, red skin striations that can gradually fade to a silvery hue, form when you gain weight rapidly. Anyone can get stretch marks with rapid weight gain (such as in pregnancy), but cigarettes can be a contributing factor.

  14. Flabby tummy: Cigarettes can be an appetite suppressant, and often smokers have a lower body weight than nonsmokers. However, a 2009 study in the Netherlands found that smokers had more visceral fat than nonsmokers. This deep fat pads internal organs and can accumulate in your midsection, ultimately increasing the risk of other diseases, such as diabetes.

  15. Cataracts: More than half of Americans will have developed some degree of cataracts by age 80. Cigarette smoking can increase the risk of cataracts by putting oxidative stress on the lens of the eye. In fact, continued smoking can add up to a 22% increased risk of cataract extraction, according to one study. And it’s not too late to quit—the amount of cigarettes smoked was a more important risk factor than how long someone smoked.

Source: www.health.com