FITNESS NEWS February 2016

Transcription

1 Somerset Hall at Plantation FITNESS NEWS February 2016 It's very important to follow reservation policies for group fitness classes. Instructors require a minimum number of attendees in each class. If the class does not reach the minimum required, class will be cancelled. Register through the online calendar at Gym Etiquette Cardio Machines Please comply with the Fitness Center Rules in order to maintain the gym in good condition and keep it in great shape for your fellow residents. Personal Trainers To be courteous to anyone waiting to use the treadmills or ellipticals, please limit your time to 30 minutes especially during peak hours. The Plantation has 3 personal trainers to assist you in your personal health and fitness goals. Interested in personal training? Feel free to contact Andy, Quincy or Danielle for any questions you may have or to set up your appointment.

2 As a courtesy to all of the residents and for the gym's hygiene please wipe down the equipment after each use. Thank you for your cooperation! Andy Galan powerupfitness@gmail.com Quincy Dittman QFIT4U@gmail.com Appropriate athletic attire is required for all residents and designees using the fitness center. Shirts and closed toe shoes are required to be worn at all times inside the fitness center. Casual attire, including, but not limited to denim of any type or bathing suits, is not allowed. Keeping a layer of fabric between you and the equipment helps protect you. Please help us prevent bacterial disease and prolong the life of the fitness equipment. FITNESS CENTER HOURS OF OPERATION Danielle Hansen dchtraining@gmail.com Starting in February... Line Dance Class Every Friday Time: 9 a.m. Price: $7 per class/per person. Sign-up with a friend and pay $12 for both. A minimum of 6 students are required for this class. Instructor: Annie Lampe One step at a time - enjoy a low impact aerobic exercise and improve your balance, coordination & memory at the same time. The instructor will guide you through the easy dance steps to all types of fun music. (Wear comfortable shoes with a leather or smooth sole. No rubber/non-skid soles please.) Dancing has been scientifically proven to make you healthier and smarter! Dancing provides the hearthealthy benefits of an aerobic exercise while engaging in a social activity. One 21-year study published in the New England Journal of Medicine found dancing can reduce the risk of Alzheimer's

3 disease and other forms of dementia in the elderly. The only physical activity to offer protection against dementia was frequent dancing which lowered the risk by a dramatic 76 percent. Please RSVP on the website. The fitness center is open 5 a.m. - 9 p.m. Seven days per week Click here for the Fitness Calendar. RESERVATION & CANCELLATION POLICY Reservations for fitness classes must be received by 3 p.m. the day before. Monday class reservations are needed by 3 p.m. the Friday before. Cancellations for fitness classes must be received 24 hours prior to the class. Body Fit Strength and Tone Wednesdays at 4:45 p.m. A weight training class designed to build strength and tone muscles for all levels of fitness. Body Fit Circuit Fun: Saturday 9 a.m. Start your day with an upbeat and fun workout that takes you through timed circuits working the whole body. This class incorporates low to moderate impact cardiovascular movement as well as challenges your balance using various equipment. Due to the busy participation we are having on Saturday s class, ONLY the first 14 to sign up are in. Quincy will respond to each person as the s come in to confirm they have a spot. Please sign-up on the website. $8 per Class Instructor: Quincy Dittman these classes. H2T with QFit Monday Time: 9 a.m. Price: $8 per class Instructor: Quincy Dittman

4 What Your Knee Pain May Be Telling You If achy knees have you avoiding the stairs, taking the elevator might not be the cure-all: Pain while climbing up steps could actually be an early sign of knee osteoarthritis (OA), finds new research from the University of Leeds. In the study, participants answered annual questionnaires that asked whether they felt knee pain during different everyday activities, and if so, how severe it was. For those who started the study pain-free, climbing steps tended to be the first source of knee discomfort, which researchers interpreted as a possible early warning sign of knee OA. That's most likely because step-climbing puts more stress on the knee joint than walking alone, says study coauthor Philip Conaghan, Ph.D. When that kind of pressure leaves you hurting, it could be a sign that other, gentler activities will end up posing a problem for your knees later on. Knee OA tends to strike people over 40, but symptoms can start much sooner if you're super activeespecially if you play highimpact sports-or have Head 2 Toe total body workout lead by a certified personal trainer. Tone and strengthen your body from head to toe using bands, weights, mats, and balls to increase metabolism and challenge balance. Incorporating cardio intervals for optimal calorie and fat burning to maintain a healthy heart. Piloxing Wednesday Time 8:45-9:45 a.m. $8 per class Instructor: Bernadette Mansfield It's an exercise class that blends the muscle sculpting of standing Pilates, the strengthening and cardio of boxing and the fun of dance into a high energy interval workout. The fusion of these disciplines keeps the classes feeling new and fun but are all rooted in core centered technique and therefore complement each other perfectly. Tai Chi Thursday 8:45-9:45 a.m. Price:$8 Instructor: Andy Galan Also called tai chi chuan, is an ancient Chinese tradition that is practiced today as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. This is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion. Medical research has found that tai chi is helpful for improving balance and for general psychological

5 already had a serious knee injury like a ligament tear. And if you feel these pains cropping up early, it's a good idea to start making changes now to Help Prevent Arthritis and stave off more serious pain and structural damage down the road. "The important thing to do is modify training or activities to reduce impact, like less running and more swimming or bicycling," Conaghan says. If your symptoms persist, see a physical therapist. He or she can help you find ways to take more pressure off your joints, like quadstrengthening exercises. You'll also probably be advised to drop some pounds if you're overweight. (If you have knee pain, try The Low-Impact, High- Intensity Cardio Workout That's Easy on Your Knees.) Don't lock out your legs on any leg exercise! When performing a leg press or leg extension movement like squats or seated leg press, do not fully lock-out your knees. Locking your knee joint transfers all of the weight from the muscle to the joint. The result is un-needed stress on the knee that can lead to injury. health and that it is associated with general health benefits in older people. Water Aerobics Mondays Time: 10 a.m. Price: $8 Somerset Lap Pool Instructor: Andy Galan This is a low impact class that can help improve cardio vascular fitness as well as reducing pressure on the joints such as the knees and spine. This class can be geared from low to high intensity depending on the level of the participant. Exercises are demonstrated out of water and some are modified as needed. Music is used to set the mood of the program to make it fun and enjoyable for the participants. Come and do your workout in the water! A minimum of four participants is required for Yoga Tuesdays Time: 4 p.m. Price: $8 Instructor: Bernadette Mansfield Yoga is an ancient art based on a harmonizing system of development for the body, mind and spirit. The practice of yoga makes the body strong and flexible, it also improves the functioning of the respiratory, circulatory, digestive and hormonal systems. A minimum of 5 participants is required for this class.

6 By not fully locking your knees - you will keep the tension on the muscle and you will experience a more intense set at your current weight. If you are unable to complete your set without locking your knees, the weight is too heavy and must be lowered. The only exception to this rule is with seated leg extensions and stiff-legged deadlifts. You may want to avoid exercises like running (whether on the treadmill or road). The impact of your feet slamming the pavement may irritate an existing knee injury. An elliptical trainer or stationary bike may be easier on your knees. If you utilize an elliptical trainer, lower the incline (height) to lessen the stress on your knees. Make sure you are able to complete the full range of motion for any leg exercise you are performing. If you cannot - you are probably using too much weight. Lower the weight and perform the exercise correctly (you are only cheating yourself!). YoQua Wednesday Time 10 a.m. $8 per class Instructor: Bernadette Mansfield Water aerobics and yoga in the same class. Begin with a low intensity aerobic session in shallow and deep water. Flow to a slower segment incorporating the principles of yoga to stretch and extend your body. Inspiration & Expression Yoga with Connie Gallo Monday and Wednesday Time: 10-11:30 a.m. Price: $13 drop in, $110/10 card available Come join me for a class that begins with gentle poses to awaken the energy system, then moves to a flow of basic poses that brings flexibility, stability, strength and balance. We target the areas of the body where we hold stress and allow the body to release and relax. It's a great class for beginners, as well as intermediate students for overall health benefits. My classes are filled with information and handouts to help you make wise and informed decisions about your health and well-being. Great way to start your day- come join the fun!