Practice News and Calendar June 2012
Dear Practice Friends,
Sometimes it is really nice to remind ourselves of why we exercise. Beyond the immediate goals we might have for weight loss, muscle gain, better flexibility and balance, there are some amazing reasons for starting or keeping up with a physical practice.
In 2008 the US Department of Health and Human Services released the 2008 Physical Activity Guidelines for Americans, the first comprehensive guidelines on exercise to be issued by the U.S. government. These guidelines list the following major research findings regarding physical activity and its associated health benefits:
1. Regular physical activity reduces the risk of many adverse health outcomes. In adults and older adults, the advisory committee found strong evidence in the body of research to indicate lower risks for the following: early death, coronary heart disease, stroke, high blood pressure, adverse lipid profile, type 2 diabetes, metabolic syndrome, colon cancer, and breast cancer.
Additional benefits include the prevention of weight gain, weight loss, improved cardiorespiratory and muscular fitness, prevention of falls, reduced symptoms of depression and better cognitive function (for older adults).
The advisory committee additionally found moderate evidence for lower risks of hip fracture, lung and endometrial cancers, the maintenance of weight after a period of weight loss, improved bone density and improved sleep quality.
2. Some physical activity is better than none.
3. For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
4. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity. Additional benefits occur with more physical activity.
5. Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
6. Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
7. The health benefits of physical activity occur for people with disabilities.
8. The benefits of physical activity far outweigh the possibility of adverse outcomes.
This is a list worthy of posting on the refrigerator! If you would like a complete copy of the guidelines, please click on the blue highlighted text above. It is a fairly easy read and can be a great educational tool to share with friends or family who might benefit from the information.
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in March:
Heidi Azaloff, Barbara Campbell, Christine Davis, Kristin Hunter, Tina Lawson, Susan Medve, Mark Nolan, Michele Scharfi, KC Stack, and Tim Tye
Monthly Class Calendar and 2012 Rates
Hatha Yoga classes on Tues., June 5 and 19 are cancelled.
Pilates-Yoga Fusion is cancelled for Thursday June 21.
The 830a Group Reformer on Tuesdays will move to Wednesdays for the summer, starting June 6th.
Fitness Reading: The First 20 Minutes
Health and Fitness writer from the New York Times, Gretchen Reynolds, has authored a book entitled, “The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer.”
Check out an interview with the author in the NY Times Well Blog:
Research: How Working the Muscles May Boost Brainpower
Also from Gretchen Reynolds, now in her role as a columnist for the Times, writes about recent research on the underlying mechanisms for the relationship between regular exercise and improvements on tests for cognition.
Research: Mixing Weight Training and Aerobics
Is it wise to practice resistance training and aerobic exercise on the same day? This is a question many of us would like to know, and one in which the researchers of McMaster University in Ontario and the Karolinska Institute and other institutions in Sweden have sought to discover. Read about their findings in the New York Times:
The 20 Minute Workout Video
And once again, we have Gretchen Reynolds from the New York Times presenting a 4+ minute video about High Intensity Interval Training which has become popular in fitness circles and there is research to such it is a vehicle for rapidly improving cardiovascular fitness and boosting metabolism, though it is very challenging. See what you think!
The 20-Minute Workout Video
City of Dayton in the NY Times
The City of Dayton was featured on the New York Times website on Wednesday, 5/30, in an article entitled, “College Gap Grows, Leaving Manufacturing Cities Behind.” It isn’t dismal, but it isn’t exactly bright either.
Question: What do you think we can do to attract more college grads to Dayton?