September, 2002
 
HealthStyles Referral Program!

For those of you who do your friends and HealthStyles a great favor by recommending them to us , we will now reward you for your efforts! So…if you tell one friend about us, and they sign up for a membership, we will reward you with two free fitness or pool classes. If you tell two of your friends about us and they sign up for a membership, you will receive a free HealthStyles T-shirt! Bring in three people and you will receive a free month added to your membership! WOW! (They must sign up for an annual membership) Thanks for your recommendations!



Climb Mt. Everest!

Did you ever think you could climb Mt. Everest? Well, here is your chance! Yes, HealthStyles is actually bringing the enormous mountain to South Lyon. Yep…that’s true! Our next incentive contest is to climb HealthStyles’ version of Mt. Everest. Sign up will be starting September 2nd and the contest will begin on September 16th. There will be a $5 entry fee that will cover prizes to be given to the top three people who finish first! More details will be coming soon! Please ask a staff member any questions you might have.



Family Health and Fitness Day!

Family Health and Fitness Day is a national health and fitness event for families, always held on the last Saturday in September. This year’s event is on September 28th. The event’s purpose is to promote family involvement in physical activity, one of the goals of the U.S. Surgeon General’s Report on Physical Activity and Health.
We will be having an open house that will include handouts on wellness and fitness, refreshments, free blood pressure, body fat analysis, and free fitness classes for the whole family! Our fitness specialists will be on hand to answer any of your questions. This is your chance to bring in your friends and family to show them what you have been doing to get in such great shape! If a friend or family member signs up, you will receive a free week added on to your membership! A full schedule will be available soon! Please stop by!



Weight Training Trims More Tummy Fat in Women

Resistance training with weights helps older women lose dangerous fat from their abdomens…and they trim down faster than men. The study from University of Alabama at Birmingham measured the effect of 25 weeks of resistance training among 12 woman and 12 men aged 61-77. The participants did 2 sets of 10 repetitions of exercises 3 times per week. While men and women improved their strength by 15-16 percent and lost an average of 4.4 pounds of total body fat, the women lost more abdominal fat. This study adds to a growing body of evidence that resistance training can help older men and women improve everyday strength, stamina, and increase their metabolism. This study appeared in the June 2002 issue of Medicine and Science in Sports & Exercise. Food and Fitness Advisor, Vol 7/ #9 2002



Health and Fitness Tidbits:

Your muscles use approximately 90% of the calories you consume.
Americans spend more than 30 billion a year on weight control programs and products.
You burn 7% fewer calories for every 10 pounds of weight you lean on the handrail of a stair climbing machine.
Some authorities say women should have their thyroid levels checked every 3-5 years. Individuals with low thyroid levels can gain fat due to their condition.
On average, active individuals eat more calories than overweight individuals.
You are 60 times more likely to die from liposuction than any other type of surgery

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Best and Worst Fast Food

In the “Best” category, new menu items based on fresh, low fat ingredients were chosen for both taste and convenience.
Best Category:
Wendy’s Mandarin Chicken Salad
Burger King’s Chicken Whopper Jr.
Subway’s Low Fat Subs
McDonalds Fruit and Yogurt Parfait
Burger King’s BK Veggie Burger
Worst Foods (All from Burger King!):
Double Whopper with cheese
French Fries (Any)
Old Fashion Ice Cream Shake
Hash Browns
Burger King Value Meals
2002 WebMD Inc.



Are you Ready for Some Football?

Ok…football season is here! So when it comes to the tailgate party or just a get- together at home for the game, you are going to eat healthy snacks, right? Well, if your answer was yes, then you are on the right track to keeping in shape for the winter…if your answer was “NO!”, here are a few alternatives to get you on your way to a more healthy tailgate party…(if there is such a thing). First, lets start out with the beer. I know some of you don’t drink, but for those of you who do, drink light beer instead! There is a difference of anywhere between 50-100 calories! Next, try these lighter versions of our favorite football snacks:

Pita chips and Mexican Dip: Cut pita bread into triangles and spray with olive oil flavor cooking spray; broil until golden brown and crisp. Mix black bean dip and salsa.

Spicy Popcorn: Spray air popped popcorn with butter flavored non-stick cooking spray and sprinkle with cayenne pepper or Old Bay seasoning.
Baked Potato Skins: Bake potatoes, then slice in half and scoop out the center, leaving about a ¼ inch of potato inside; spray with butter-flavored cooking spray and broil, potato side down, 5 minutes or until browned. Turn and broil a few minutes more; top with imitation bacon bits and chives.4



5. You will not get bored: If you remember to change your routine every 3-4 weeks to keep things fresh and interesting, you will have no problem! You can change your weight, sets, reps, rest time, exercises, etc…
6. You have everyday, functional strength: This is very important, especially for our senior members. Weight training does wonders on you everyday activities of living. Moving furniture, carrying groceries, yard work, housework..you name it!
7. You have a stronger back: When you lift weights, you strengthen your upper and lower body, which reduces strain on your back when you are forced to lift heavy loads.
8. You build stronger bones: Bone responds to weight lifting the same way that muscles do, by becoming stronger and denser. Building strong bones can be the best defense against Osteoporosis.

So now you’re more active, more mobile, and without lower back pain. And age does not matter; you can start when you are 65 and still experience tremendous benefits from a weight training program. ITS NEVER TOO LATE TO START A WEIGHT TRAINING PROGRAM!!



how to lose weight and get fit, from high protein diets to bizarre food combination plans, that many people get on the wrong track to getting in shape. Take a look at these DO’s and DON’T’s from fitness guru Denise Austin:
Weight Loss Do’s

Reshape your attitude!- True success is dependent on what is going on in your head! Tell your friends about your goal so they can support you. Keep repeating it in your head! Also, be sure to praise yourself when you make progress!

Keep a food diary-“Research confirms that writing down what you eat is one of the best ways to head off poor food choices and useless calories” says Austin.
 
Eat slower!- Stop and put down your utensil every once and a while! This will keep you from inhaling what’s on your plate and will allow you to recognize when your full.

Drink up- If you are exercising, it is even more important to keep hydrated. Also water helps you feel more full! Make it a habit to keep a bottle around all day long.

Have patience-Do not throw in the towel just because you haven’t lost 10 pounds in 2 weeks. No more than 2 pounds per week is realistic.

Weight Loss Don’ts

Never say diet!- This implies that you are going to go off it at some point.

Lay off alcohol-“Studies show that as little as 4 ounces of wine can slow your body’s ability to metabolize food and burn fat”, says Austin. Also, you might be more tempted to binge when you are drinking.

Don’t go too low!- Extremely low calorie diets will make you lose weight, but it is mostly water and muscle tissue, and you WILL gain it back. Also, these diets tend to drop your metabolism

Fitness DO’s

Think Positive!- Imagine yourself with a tighter tummy and a lean body! Post positive reminders on the fridge, the computer or the mirror…they will give you that motivation to get to the gym!

Make a workout date and keep it!- Pick a time of the day that you would like to work out and keep that time each day. It makes it easier to get into a routine!

Do what you like!- Do exercise you WANT to do. Yeah, sure the elliptical or stair climber is a great workout, but if you would like to take a brisk walk with your kids or dog, do it! Your more likely to do something you like as opposed to something you dread!

Fitness DON’T’s

Don’t do the same thing , day in and day out- Not only does it get boring, but you will work other muscle groups that will give you that “toned- all- over” look.

Don’t forget to pump iron!-When you add weight training to your workout, your body will burn calories at a faster rate!

Don’t expect exercise to do it all- Exercise may help you burn calories, but if you eat a ton of greasy, fatty foods, you wont be getting anywhere! If you really want to lose weight, you need to move your body and eat healthfully! Info taken from Womencentral.com



What is Interval Training?
A recent study from the University of Wisconsin-Oshkosh, in the October 2001 Issue of the Journal of the American College of Nutrition , showed that three 10 minute bouts of exercise, and 2 -15 minute bouts , and one 30 minute bout were each just about equally effective in increasing aerobic capacity and reducing body fat.

The studies show that exercise divided into several short periods had positive effects on both heart fitness and weight loss and was comparable to exercising in fewer , longer sessions.

In addition, research done at Laval University in Quebec shows that this type of exercise, called interval training, can indeed rev up metabolism quicker than regular, constant aerobic exercise.

When exercising, your body uses one of two systems to produce energy--the aerobic system and the anaerobic system. The aerobic system uses oxygen to convert carbohydrates in your body to energy, and it can fuel long, sustained energy. The anaerobic system, by contrast, grabs energy stored in your muscles in the form of glycogen to fuel short bursts of activity. This system does not draw on oxygen and only provides energy for brief activities. It also pours out lactic acid as a byproduct and causes that achy, used up feeling.

According to ACE (American Council of Exercise), interval training may allow you to enjoy the benefits of anaerobic exercise without the burning muscles. It involves alternating high-intensity and lower intensity exercise within a single workout. Here is an example: For beginners on the treadmill, instead of doing 3 mph for 30 minutes, try 5 intervals of 6 minutes. Begin with 6 minutes at 3 mph, then 6 minutes of 4 mph and alternate form there.

Info taken from Womencentral.com and Jean Lawrence’s article “Interval Exercise Boosts Fitness”


Did you Know?
Obesity Facts…

*25% of Adult population is obese.
* In the last 10 years, obesity rates have increased by more than 60% among adults.
* Since 1980, obesity rates have doubled among children and tripled among adolescents.
* About 8 million young people are overweight.
* ¼ of U.S. adults eat the recommended five or more servings of fruits and vegetables each day.
* More than 60% of young people eat too much fat, and less than 20% eat the recommended five or more servings of fruits and vegetables each day.
* Benefits of exercise are well known, but more than 60% of American adults do not get enough physical activity to provide health benefits.
* More than a third of young people in grades 9-12 do not regularly engage in vigorous physical activity.
* Unhealthy diet and physical inactivity play an important role in many chronic diseases and conditions, including, type-2 diabetes, hypertension, heart disease, stroke, breast cancer, colon cancer, gallbladder disease, and arthritis.
* Annual hospital costs related to obesity were $127 million (1997-1999), 1979-1981 they were $35 million.
* In 2000, health care costs associated with physical inactivity were more than $76 million.
* Every dollar spent on physical activity programs for older adults with hip fractures results in a $4.50 return.
* A 10% weight loss will reduce an overweight person’s lifetime medical costs by $2,200-$5,300.

Promising Approaches for Preventing Obesity
* Regular physical activity is a key part of any weight loss effort.
* Those who are breast-fed for 6 months or more are 20% - 40% less likely to become obese.
* Reducing the time spent watching television appears to be effective for treating and preventing obesity.
* Increase physical activity.
* Eat the daily allowances of fruits and vegetables, whole grains and fiber.
* Keep a food log, to keep track of everything you consume, even drinks.
* Limit soda or sugary drinks and drink more water.
* Visit your doctor, to be aware of medical problems that could be associated with obesity.

~ National Center for Chronic Disease Prevention and Health Promotion
 

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