WANT A FREE ROWING MACHINE?
We will soon be getting a new stationary bike and need to make room for it. Consensus from trainers has indicated that our Schwinn rowing machine is not used very much, so we are giving it away. It is missing a foot pad, but otherwise is fully functional. Let us know if you want to take possession of the rower.
NEW SMALL GROUP CLASSES
“Basic Full-Body Tune-Up” – 60-minute – 6-weeks – Starts Wednesday, March 19 at 3PM
Taught by personal trainer, Linda Meyer, CPT, this group class (max. 5 participants) will focus on flexibility, stability, strength, balance and endurance. It is designed as a full body workout with the aim of helping each person achieve his/her fitness goals.
Beginner level of fitness: this is a perfect class for motivated individuals who currently lack the strength, balance and flexibility they once had, and want to regain these qualities.
“Zumba Fitness”– 60-minute – 6 weeks – Starts Tuesday, March 18 at 6:15pm & Thursday, March 20 at 7:30am
We have a new instructor (who is also a personal trainer), Leslye Jones-Beatty, CPT, who will be teaching a small group (max. 5 participants) 40 minutes of Zumba Fitness followed by 20 minutes of Balance and Resistance exercise, starting March 18 and March 20. These are great classes for those who want to learn Zumba in a focused way, and get a full body workout at the same time. Beginner to intermediate level of fitness.
“Mid-Day Power Play” – 60 minutes – 6 weeks – Starts Thursday, March 20 at 12:30pm
This class, taught by trainer Bev Pines, CPT, is designed to build whole body strength and flexibility by way of a blend of yoga inspired moves and body-weight and resistance exercises. You’ll also be taught how to relieve tight muscles that block freedom of movement. Designed for people who do not have major orthopedic issues, although modifications will be made for those with minor issues. Beginning to intermediate level of fitness.
“Fitness Challenge” – 60 minutes – 6 weeks – Starts Tuesday, March 18 at 2PM
This is an advanced class for fit individuals who want a challenging way to increase strength, power and agility. The format will include advanced core challenges, plyometrics and high intensity cardio. Taught by trainer Keri Werner, CPT, participants should gain muscle definition, increase stamina and burn calories. Advanced level of fitness is required.
The cost for any of these 6-week sessions is $20 per class meeting, or $18 per class ($108) if paid in advance. Call Julie at 847-251-6834 to register.
WHAT AMOUNT OF PROTEIN IS ENOUGH? (IDEA Fitness Journal Feb. 2014)
Protein is the latest item to be given the health halo effect, a phenomenon that leads people to overestimate the healthfulness of a food based on one quality. With customers convinced that protein-rich foods will help them lose weight, boost energy or bulk up, food manufacturers have capitalized on the halo effect by creating new products to meet the demand. While protein is essential to life and good health, most Americans get plenty without adding protein-packed snacks.
The latest protein research stresses that the degree of physical activity is a key factor in determining protein needs.
The Institute of Medicine recommends getting 10%–35% of total calories from protein; American adults on average consume nearly 15% of their caloric needs from protein. While the definition of a “high”-protein diet varies, it is generally defined as drawing 25%–30% of calories from protein.
Protein recommendations vary based on your activity level and health status. An absolute amount of protein, 0.8–1.2 grams per kilogram of body weight (1kg = 2.2lbs), is necessary to promote fullness and weight loss. Higher amounts are beneficial to body composition.
If you’re a healthy, sedentary adult, the recommended dietary allowance of 0.8 g/ kg of body weight is adequate to preserve and repair body tissues (that’s about 54 g for someone who weighs 150 pounds). However, 1.2–1.7 g/kg is suggested if you’re an endurance athlete (AND 2013a), and 1.4–1.8 g/kg is recommended if you’re a strength athlete.
For healthy adults, 2 g/kg is the maximum usable amount of protein, and there is no benefit in consuming more.
Excessive protein rarely causes problems for healthy people. However, protein exceeding 45% of total calories will trigger nausea, weakness and diarrhea. For some, too much protein taxes kidney function and may cause painful kidney stones and dehydration. Excessive protein may also leech valuable bone-strengthening calcium from the body, increasing the risk of osteoporosis.
TWEAKING AN EXERCISE ROUTINE TO STAY STRONG AFTER 50 (Reuters Health Information)
People turning 50 may want to consider tweaking their exercise routines because as they age stiffer joints, slower recovery from injury and the loss of lean body mass are among the perils facing the youngest baby boomers, fitness experts say.
Studies have shown that even a 90-year-old can build muscle, so the half-century mark is a good time to retire joint-stressing high jumps and to start lifting dumbbells to build strength.
Dr. Wayne Westcott, co-author of the book “Strength Training Past 50,” said maintaining lean body mass becomes harder with aging. “The average man in good shape is about 85% lean weight, organs, blood, bones, muscles and skin, to 15% fat. The average healthy woman has a 75/25 ratio,” said Westcott.
“It’s more challenging with age, but if you do strength training you can maintain your lean muscle to about age 70,” he said, adding that an older woman who doesn’t resistance train will lose up to 10 pounds of lean mass per decade.
Westcott places equal value on cardiovascular training. “We recommend approximately 20 to 30 minutes of resistance exercises two to three times a week. Then try to have an equal amount of aerobic activity four to five days a week,” he explained.
Westcott added that older adults, who are hitting the gym in increasing numbers, might want to avoid explosive, high velocity activities, such as high jumps.
In 1990 there were 1.9 million health club members aged 55 and above, while in 2012 there were over 10 million, according to a 2014 report by the trade association IHRSA.
Dr. Barbara Bushman of the American College of Sports Medicine said regular physical activity, rather than a sedentary lifestyle, has the potential to minimize the physiological changes that occur with age and inactivity, in addition to limiting the progression of chronic diseases.
“Older adults can benefit from exercise, and although absolute improvements may be less than for younger adults, relative increases can be similar,” Bushman said, adding that older adults may take longer to make improvements.
The aging exerciser also faces longer warm-up and recovery times, as the body is stiffer and slower to heal. And the burning of fewer calories means paying even more attention to diet.
Staying hydrated is also important. We need to be sure to hydrate even if we don’t feel particularly thirsty. “Hydration will keep all systems working much more efficiently – and even help keep our thinking clear.”
THOUGHT FOR THE MONTH – Spring is coming and summer is not far behind. Now is the time to make some positive changes in lifestyle, body weight, fitness and health. Fit people do have more fun.