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As construction continues on our expansion project, all cardio machines have been moved to Centre Court. See below for further details.
   
  What's Happening?
   
 

Cardio Machines Moved to Centre Court as Expansion Project Continues
The Herbert Wellness Center staff is excited that construction of our expansion project continues to progress smoothly. The construction crew will soon break through the curved glass wall behind the cardio side of the room. With this in mind, we have moved all of the cardio machines into Centre Court (the basketball court on the far end of the fitness room). To access the new cardio area, just enter the main Fitness Room doors and walk to the end of the center corridor to the entrance of Centre Court. Reservations for machines can still be made at the Fitness Room desk or by calling 305-284-8507. We apologize for any inconvenience this may cause and appreciate your patience as we work to improve your Herbert Wellness Center.

Spin for Life Three-Hour Charity Ride
The Herbert Wellness Center, in conjunction with the Life Alliance Organ Recovery Agency, is proud to host a three-hour charity ride in the Atrium on April 24, 9:15 a.m. - 12:15 p.m. Teams of two to four participants will ride the full three hours with at least one person on a bike at all times. The cost to participate is $5 per person and can be paid at the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. One person may ride for the full three hours instead of signing up as a team by paying two registration fees ($10). The ride will feature six instructors rotating throughout the event. For further information contact Melissa Jurado at 305-284-8513 or mjurado@miami.edu.

Group Exercise Schedules During Reading Days and Finals Now Available
Schedules for group exercise, studio cycling, and yoga classes during reading days and finals (May 3 - May 18) are now available online by clicking here.

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:

   
   

Vegetarian Cooking Class - Taste of Thailand
Wednesday, April 21, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Healthy Green Tea and Coconut Cake, Thai Eggplant Massaman Curry, and Thai Pumpkin Coconut Soup. Cost (including demonstration, recipes, and food tasting): Herbert Wellness Center members - $20, non members - $25.

 
   
 

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

  • April 30 - Miami Dade College commencement load-in

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: Cilantro-Lime Shrimp Tacos
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for Cilantro-Lime Shrimp Tacos:

Ingredients:

  • 3/4 pounds medium shrimp, peeled, deveined, and cooked (already steamed shrimp can be purchased at the market)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/4 cup sliced scallions
  • 1 medium avocado, peeled and diced
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup bottled salsa verde
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 8 (6-inch) flour tortillas
  • 1 red bell pepper, cut into 1/4-inch strips
  • Lime wedges for serving
  • Chopped fresh cilantro, for garnish

Combine shrimp, beans, scallions, and avocado and season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4 cup of the salsa mixture.

Arrange the tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds.

Arrange 3-4 pepper strips in the center of each tortilla. Tip with 1/2 cup of the shrimp and bean mixture. Drizzle 1 tablespoon of the salsa verde mixture over each taco. Serve with lime wedges and cilantro.

Nutritional info per serving (2 tacos): 453 calories; 13g fats (3g saturated fat); 30g protein; 58g carbohydrates; 13g fiber; 166m cholesterol; 7mg iron; 372mg sodium.

Source: Health

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 seated medicine ball trunk rotations?

 
 
Step 1
Step 2
 
 

 

 

This exercise targets the abdominals and lower back.

Step 1: Start by sitting on a mat with your knees bent, feet together, and heels on the floor while holding a medicine ball in your lap close to your body (start with a light ball). Sit upright with your chest raised towards the ceiling and back erect. Stiffen your torso by contracting your core and abdominal muscles.

Step 2: Rotate your torso and the ball to one side, keeping the ball close to your body and aligned with the middle of your torso. The ball should not drop towards the floor. Pause briefly at the end range of motion and rotate completely to the opposite side.

Step 3: Repeat the movement back and forth.

To increase the difficulty:

  • Extend your arms- holding the ball further from your body
  • Increase the weight of the medicine ball
  • Modify your starting position by leaning back further
  • Lift your legs off the floor
 

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

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Q: Does exercising in shorter bouts throughout the day provide the same benefit as exercising in one continuous bout?

A: The recommendations published in the Surgeon General’s Report on Physical Activity and Health state that to improve health and reduce risk of chronic disease individuals should aim to engage in a total of at least 150 minutes of moderate-intensity exercise each week. This can be performed in 30 minutes bouts of activity five days a week or it may be accumulated throughout the day through intermittent exercise bouts of at least 10 minutes in duration.

Research continues to emerge supporting the notion that small bouts of exercise accumulated throughout the day may provide many of the same benefits as one continuous session of activity, including improvements in aerobic fitness and even weight loss. In fact, shorter bouts of exercise may actually be more beneficial than one continuous bout of exercise in helping to promote long term adherence to an exercise program, especially in overweight and sedentary adults, who may find the shorter duration to be more tolerable, as well as in youth, who tend to find shorter bursts of activity to be more enjoyable.

Source: American Council on Exercise

 
 

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.

 
   

The human body adapts to almost any stimulus placed upon it. Most often, these adaptations occur in an effort to promote human survival and explains why people often hit a plateau when losing weight.  When dieting, the human metabolic rate will change over time to match the decrease in caloric intake. But did you know that physical activity levels may also change?  A recent study published by research scientists at Oregon Health & Science University tested this. To conduct the research, the study group placed 18 female rhesus macaque monkeys on a high-fat diet for several years after which they were then returned to a standard monkey diet which was 30 percent lower in calories. Activity was then tracked by an activity monitor worn on the monkey’s collar for one-month. The research found no significant weight loss at the end of that month but there was a significant decrease in naturally occurring physical activity levels. Researchers propose that this is a regulatory mechanism that occurs in an effort to “save” calories.   Given that humans have the cognitive ability to override this response and “choose to be active,” the addition of physical activity would most certainly result in weight loss. 

 
 

 

 
 

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.

What Does it Take to Make a Big Race Run? A Lot of Doctors
Forty years ago the competitor field for the Boston Marathon was small enough that doctors listened to every runner's heart before the race. The medical team for Monday's race included 47 doctors, 110 nurses, dozens of massage therapists, 26 first aid stations, "sweep" buses to pick up runners who can't go on, and a sports psychologist making sure no one has a meltdown. At the finish line, 1,000 medical professionals were on hand to give space blankets to runners whose body temperatures instantly plummeted when they stopped running.

But the chief risk to competitors is lack of preparation, doctors said. "The single biggest reason for problems with runners is a lack of training, and without training one has no indication that something is wrong with their heart," said marathoner and Massachusetts cardiologist Malissa Wood. "And the overwhelming majority of running deaths are related to a heart condition a runner was simply not aware they had."

She has spent years studying marathon runners and has met all kinds. She has seen charity runners who attempt to run 26.2 miles without ever having run more than five miles. She has met the person who foolishly thinks he or she can lose weight running a marathon.

Wood helped lead a 2006 study on Boston runners' hearts that found, in part, that the more a person trained before a race, the less heart-contracting enzymes leaked during the race. "Training is not just about offsetting muscle soreness, but preparing your heart to withstand constant strain," said Wood.

As daunting as running a marathon may seem, more than a half-million people competed in the 26.2-mile endurance tests last year. "It's open to everyone, which means everyone, if they aren't careful, can get injured," said Jeff Galloway. The former Olympic runner has coached more than a quarter-million people through their first marathons and annually directs one of the world's largest 10Ks, the Peachtree Road Race in Atlanta, Georgia.

Galloway has built a cottage industry around a run/walk/run method that research shows staves off joint and tendon injury. His suggestion - run for four to five minutes and walk a minute. Give your muscles time to recover and you'll be less likely to hit "the wall," or the phase when glycogen levels are low and the body turns to burning stored fat for energy.

The race directors of the world's biggest marathons, including New York; Chicago, Illinois; Berlin, Germany; London, England; and Boston, meet once a year to share medical strategies, said Chicago's director Carey Pincowski. The Chicago staff has shared its new texting system, which alerts runners to severe weather before a race. The invention of the system was largely a reaction to freakishly extreme heat in 2007 at the Chicago Marathon that sent at least 50 runners to the hospital. "We expect runners to pay attention and decide what's best for them," Pincowski said. "There's nothing wrong with saying, 'Today is not my day and I'll wait for the next marathon to come along.' "

Also in 2007, a runner in his 30s died during the race. His death was related to a heart condition and not caused by the heat, according to reports. While the number of people competing in marathons is at an all-time high, deaths during races are still rare. Studies vary, but one accepted estimate is that one in every 50,000 marathon runners will experience a life-threatening condition during a race. No database keeps track, but reportedly at least six people died in 2009, including three (they didn't know one another) at the Detroit Marathon. Race director Rich Harshbarger said the deaths were ruled natural, an "odd, tragic coincidence."

The Detroit race's staff of more than 30 doctors and nurses will not be bolstered much this year because there simply isn't anything more officials can do to help a runner who goes ahead despite having a condition that might harm him or her. "I have to rely on each runner to know how healthy they are," said Harshbarger. "I think some people forget that running a marathon is not something to be done on a whim. It's a serious sport."

Source: CNN