Group Centergy and Aging

It has been well documented that physical activity can help you stay looking, and feeling, younger.  Aging is associated with decreased lean mass (lean mass = muscle, bones, and organs), bone density, flexibility and functional capacity along with balance issues and increased fat mass.  The American Academy of Health and Fitness reported that people can start to decline physically in their 20s.  As one ages they tend to lose an average of 10 ounces of lean mass a year.  This loss is usually masked by weight gain.  

           

Physical decline is not an inevitable result of aging but a consequence of disuse.  The American College of Sports Medicine reported that people who live a long life of good quality exercise on a regular basis and have a positive mental outlook.  Exercise helps the mind, body and spirit.  Exercise is also associated with a positive attitude.  That being said, not all forms of activity are created equal.  You want to get the most out of your workouts, especially if you have time limitations.  The Mayo Clinic recently boasted how yoga and Pilates can be effective ways to combat aging.  Participating regularly in yoga and/or Pilates can improve strength, flexibility, posture, and balance as well as reduce stress.  Try to find that in a pill or bottle!  You will however find all of this and more in a Group Centergy class at the Lakeside Wellness Center.  Group Centergy is a mind body program that combines yoga and Pilates in a 60 minute class.  The group format will allow you to make new friends while becoming stronger, leaner and more positive.  I personally invite you to participate in Group Centergy at any of our convenient class times:

                        Monday        4:30 p.m.

                        Wednesday  6:16 p.m.

                        Saturday      10:00 a.m.

Namaste,

Julie Whitten, MS

Certified Group Centergy Instructor

Alegent Health Lakeside Wellness Center

Boot Camp

Have you ever wondered if you should try a fitness boot camp?

The thought of going through military-like fitness training can be intimidating for many, but a fitness boot camp is really just another way to get physical training in a group setting in which many different types of exercises are performed.  According to a survey by the American College of Sports Medicine (ACSM), "boot camps are among the top fitness trends for 2011. While group fitness has always attracted women, boot camps also attract men who like the military, non-dancey style of training that a boot camp provides.”   Boot camps are designed for all levels of fitness experience.

Here are some of the benefits of participating in a boot camp that are summarized by exercise physiologist and fitness consultant, Elizabeth Quinn:

 *   Efficient - You can often get a whole body strength and cardio workout in each one-hour session.

 *   Motivational - When you exercise with a group of people there is built-in motivation.

 *   Low Cost - By sharing the personal trainer you get a reduced rate.

 *   Something Different - Boot camp workouts break up the boredom and monotony of the “same old” gym or cardio workouts.

 *   Educational - Most boot camp instructors start and end the session with some fitness, health or nutrition education so you learn as you train.

 *   Portable - The exercises you learn at boot camp classes can be done nearly anywhere with minimal equipment, so you can learn new ways to exercise anywhere.

 *   Interval Training Emphasis - The nature of the boot camp makes it a perfect way to perform interval training on a regular basis.

Alegent Health Lakeside Wellness Center will be holding boot camps on the following dates: June 11, 25 and July 9 at 9 am.  If you would like to participate, please go to the service desk to sign up.  These boot camp sessions are offered free to all members of the Center.  Hope to see you there!

Crystal Nabity, NSCA-CPT

Fitness Specialist/Personal Trainer

Alegent Health Lakeside Wellness Center

Running for fun and fitness

Looking for a way to change up your exercise routine?  Try preparing for a race.  Whether you begin training for a 5k, ½ marathon, or marathon running can provide a challenge and interest to your exercise routine.  A few years ago my sister and I did just that.  We began training for our first ½ marathon utilizing the Galloway method.  The run-walk method is very simple: Run for a short segment and then take a walk break--and keep repeating this pattern.  This method has been great for us and we have been able to train for several races injury free. 

Tips when starting a running program:

1.       Medical Clearance from a healthcare professional.  This is especially important if you currently have a health condition.

2.       Make sure you have the right running shoe for your type of foot.

3.       Find a buddy to train with you.  This partnership will help hold you accountable and makes the runs more fun.

4.      Find a running program that works for you.  By following a running program you will increase your fitness, lose weight and build a solid foundation which, will reduce your risk of injury.  I would recommend you visit the Jeff Galloway site.  http://www.jeffgalloway.com/

5.      Keep a running log.  For many runners, keeping a running log is an excellent way to keep track of their progress. In a running log you enter basic information about your runs. For example: distance, time and type of workout. You can also be more comprehensive and regularly put in your weight and pulse.  It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses!

6.       Regular workouts are key to your fitness success.  It is important to remember that 3-4 30 minute workouts throughout the week are better than just 1- 2 hour workout.  Consistent exercise is important.

7.       Set goals and celebrate success.  One of the best ways to keep motivated is to set attainable goals for you. This can be anything:

·         Run at least three times per week

·         Lose weight--no be more specific; lose 10 pounds within 3 months

·         Be able to finish a local 5K race which is held 12 weeks from now

Whenever you reach a goal, be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well; a nice warm bath, a good meal in your favorite restaurant, or get yourself a running present.

Get up and get moving!  There are tons of runs in Nebraska.  This site list several http://www.runningintheusa.com/race/List.aspx?State=NE

Remember you can do anything!  When we first started my sister and I only ran for 30 seconds and walked for a minute maybe even for two minutes depending on the distance we were running.  We have since completed several 5Ks and ½ marathons using the run-walk method.  We even had the opportunity to run with Jeff Galloway at the 2010 Omaha ½ Marathon.  Running with my sister has been a great bonding experience and has added variety to my gym workout. 

Wishing you all the best,

Melissa Young, NSCA-CPT

Personal Trainer

Alegent Health Lakeside Wellness Center