Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

• Increase lean muscle mass to boost metabolism.

• Increasing the amount of lean muscle mass helps you burn more calories at rest. It raises your resting metabolic rate so you burn more calories throughout the day.

• Having more muscle mass also increases the amount of calories you burn when exercising.

• To increase lean muscle mass focus on the major muscle groups such as the Quadriceps, Hamstrings, Pectoralis Major, Latissimus Dorsi and Trapezius.

• Large muscle groups will have a greater impact on your metabolism.

• Strength training exercises will help increase lean muscle mass.


Wes Adams Ph. D.

Assistant Professor of Kinesiology

210.486.5306

wadams14@alamo. edu

Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Enjoy your weekly “Biggest Loser: Body Composition Competition” Wellness Tip:




Take a look at this short article, from USA today, which tells you all the yummy, delicious, and nutrition ways, you can use pumpkin this season! Click Here to view article.



Stephanie Burns

Project Manager of La Cena

Northeast Lakeview College

KINE / WLNS #215

1201 Kitty Hawk Dr.

Universal City, TX 78148

P 210.486.5381

F 210.486.5722

slozano62@alamo.edu

http://www.projectlacena.com/

Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Enjoy your weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here’s a good study that explains the link between exercise and mortality rates. Just a little exercise may increase longevity. Going from sedentary to low activity reduces mortality rates dramatically.


http://www.medicine.ox.ac.uk/bandolier/band50/b50-2.html



Here’s another study about mortality rates among bus driver and ticket collectors. The bus drivers are sedentary and have a higher rate of mortality compared to ticket collectors who move around all day. The article is another example of how just a little exercise can make a significant difference in mortality rates and hypokinetic (low movement) disease.


http://ije.oxfordjournals.org/content/17/2/255.abstract


Wes Adams Ph. D.

Assistant Professor of Kinesiology

210.486.5306

wadams14@alamo. edu

Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some pointers on to improve your cardio-respiratory endurance:

1. Basic recommendations from ACSM and AHA: Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

2. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

3. For further information from ACSM and AHA click here:

4. You need to get an estimate of your max heart rate. To find your max heart rate (or estimate of your max) take 220 – age. Here’s an example for a 20 year old individual. 220-20 = 200 estimate of max heart rate.

5. You need to know your training zones to maximize your training effort and get the most out of your aerobic training. To find your training zone multiple your max heart rate by a percentage. For example, If your max heart rate is 200 x .80 = 160 for your upper limit and 200 x .70 = 140 for your lower limit.


6. When you train try interval training. One of the simplest forms of interval training is the Fartlek method of interval training. Fartlek means “speed play” and the person is essentially training based on how they feel. For example, an individual trying to increase their cardio-respiratory endurance would increase their intensity (heart rate) and try to maintain that particular intensity for as long as they can. Once the person can no longer sustain the intensity (heart rate) they would slow down and recover. The individual would continue this cycle of high intensity and low intensity exercise for about 45 minutes. This type of training increase the persons anaerobic threshold. Anaerobic threshold is the point at which the anaerobic system has to kick in to help out the aerobic system. This type of training will eventually allow an individual to train at high intensities and recover faster from exhaustive rounds of exercise.

7. Try to find a sport to play. Most people can play sports for hours and not realize how many calories they are burning, but these same people have a tough time working out in a gym for 20 minutes. If you can find a sport you love to play you may be able to increase the amount of calories you burn per session. Finding a sport you enjoy also gives you a purpose behind your workouts. Designing a workout plan around your sport to increase your performance is a good way to increase your motivation to workout.


Wes Adams Ph. D.

Assistant Professor of Kinesiology

210.486.5306

wadams14@alamo. edu

Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some pointers on what to eat to support your workout regimen:

• Supplements are usually only necessary if you are over 50, pregnant or lactating, or have a GI disorder. Otherwise, you most likely don't need them and they are probably a waste of your money. Instead spend your money on real food.

• Eat whole foods. Try to stick to whole foods (produce, whole grains, lean meats, low-fat milk) verses highly processed foods (foods in packages with long ingredient lists). Whole foods will do your body good and give your muscles the fuel they need.

• Eat carbohydrates before a work out. This includes fruit, whole grain bread, pasta, rice, etc. Carbohydrates are more imperative than protein before a workout because protein is slow digesting and will not give your body quick fuel like carbohydrates will.

• A great post work out snack is low-fat chocolate milk. It gives your body the carbohydrates and protein is needs to help replenish muscle cells.

• Eat 3 balanced meals a day. Include healthy snacks, if needed.

• Make sure you are eating healthy overall (whole grains, plenty of fruits and vegetables, lean protein, low fat milk, etc). Eating fast food and highly processed foods will help you gain weight, and not the good kind.

Stephanie Burns

Project Manager of La Cena

Northeast Lakeview College

KINE / WLNS #215

1201 Kitty Hawk Dr.

Universal City, TX 78148

P 210.486.5381

F 210.486.5722

Enjoy your Weekly “Biggest Loser" Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

• Try to exercise early in the morning. People that exercise in the morning are more consistent and tend to exercise on a regular basis.

• Change up your workout! Don’t do the same exercise every day. It will help increase your motivation to exercise and improve your performance.

• If you are lifting weight use compound movements (exercise that targets multiple muscle groups). An example of a compound lift would be a lunge. Lunges target the Quadriceps, Hamstring, Gluteus Maximus, and Gastrocnemius. Large muscle groups will have more of an impact on your metabolism by increasing your lean muscle mass.

• If you are running try to incorporate interval training into your routine. This will increase your performance and recovery time.

• If you can’t get to a gym try using your own body weight as a form of resistance training. You can get a great workout by using body weight exercises.

Wes Adams

Enjoy your Weekly “Biggest Loser" Wellness Tip:

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some tips to get exercise whenever and wherever you can! Every little bit helps.

• Try cleaning the living room, kitchen, or wash dishes while watching TV instead of sitting on the couch.

• Try to limit your TV watching / stationary video game playing to no more than an hour a day. The less time in front of the TV that you spend, the more time you have to be up and active.

• Don't be afraid to park a little farther away, getting in those extra steps everyday is good for your health!

• Always take the stairs instead of the elevator. If you don't know where the stairs are, ask!

• Take a 20-30 minute walk most days of the week; bring your dog, spouse, and/or your children.

Stephanie Burns

First NLC Wellness 5k

If you didn't get a chance to participate in the Wellness Committee 5k, you can still watch the video. Click the link below to review the short 5k video.

First Annual NLC Wellness 5k

NLC Wellness 5k

Join the Wellness Committee for our first annual 5k. NO COST REQUIRED! Upon registering, you will receive a number used to keep track of your 5k time. We will meet in front of the Science building at 5:15pm and the race will begin at 5:30pm.

Click Here to Register


Contact Stephanie Lozano at 486.5381 with any questions or concerns.

Stress Free Zones

The Wellness Committee is hosting a Stress Free Zone in WLNS, Room 110 featuring a FREE Yin Yoga session on 04/19/10 from 12:00-1:00pm with Tricia Messinger and Pilates on 04/21/10 from 2:30-3:30pm with Wes Adams. Please come dressed in appropriate attire to help you completely de-stress. All are welcome and it’s free!! Sign up at WLNS Room #110 if you are interested!


Contact Stephanie Lozano at slozano62@alamo.edu or 486.5381 with any questions or concerns.

First Aid and CPR Videos

Here are some links to First Aid and CPR video my class put together. The videos should serve as a good review of basic skills. We should have some more videos later in the semester.

Seizure
http://www.youtube.com/watch?v=xHWzGaya6To

Diabetic Emergency
http://www.youtube.com/watch?v=hjBptNXcyPk

CPR
http://www.youtube.com/watch?v=WBD0IeD0n5A

Conscious Choking
http://www.youtube.com/watch?v=Apq9RHrwfWs

Agenda for Fall 2009 to Spring 2010

Wellness Committee Accomplishments

Twenty-nine Wellness Committee Members

Wellness Committee Newsletter: http://nlcwellness.blogspot.com/

Developed Wellness Points Scale




Presentations

• October 1, 2010: Introduction of the Wellness Committee (attached)

• November 5, 2010: Pilot Program of Wellness Testing (attached)

• January 7, 2010: Wellness Seminar

• Nutrition for your everyday life
• Wellness Testing
• Weight Room Equipment Demonstration

• February 4, 2010: Segment on Heart Health
• March 3, 2010: Brown Bag Lunch In (Healthy lunch at work ideas)

• April 2010: Stress Management “Stress Free Zone” (Details TBA)

• May 4, 2010: 5K (Details TBA)

Brown Bag Lunch in

March 3, 2010 12:10-12:50

• Discussion:

What consists of a healthy lunch?

• Whole grains
• Fruits
• Vegetables
• Lean protein
• Low sodium 
• water

What consists of an unhealthy lunch?

• Fast food
• Most burgers and fries
• Some frozen meals
• Lunches that contain no fruits and/or vegetables

Topics:

• Fast Food 
• High in sodium
• High in saturated/trans fat
• High in Calories
• Little Nutritional value
• Highly processed
• Frozen Food
• Healthy versions available
• Healthy Request, Lean Cuisine, Smart Ones, Amy’s
• Try to go for all natural if you can

All others

• Look out for high Sodium content
• Look out for high fat content
• Left overs
• If you are cooking a healthy meal, cook a lot of it = leftovers for lunch
• Sandwiches
• Whole grain bread, light on the mayo, some mustard is okay, choose a deli turkey lunch meat (all natural if possible), low-fat cheese, load on the veggies
• Pair with a fruit
• Snack, such as a trail mix bar, or pb and crackers

February Wellness Newsletter

For more quick nutrition tips click the link below:
http://projectlacena.blogspot.com/

Heart Health

Why It’s Important

• Coronary Heart disease is the # 1 killer in America.
• Responsible for 1 out of 5 adult deaths in America
• Improved quality of life

Areas you can’t control

• Genetics
• Age
• Gender

Areas you can control

• Diet
• Weight
• Exercise
• Stress Level
• Smoking
• Blood Pressure
• Too much alcohol
• Diabetes

Diabetes

• Diabetes increase the risk of heart disease.
• High blood glucose level can lead to an increase in fatty deposits in the blood vessels, eventually clogging the vessels, which can cause a heart attack.
• Adults with diabetes have heart disease death rates about 2 to 4 times higher than adults without diabetes.
• The risk for stroke is 2 to 4 times higher among people with diabetes.

Controlling Diabetes

• Controlling blood sugar levels
• Blood pressure
• Cholesterol
• Can be achieved through medication, healthy lifestyle and exercise

Preventing Diabetes

• Active lifestyle
• Maintaining a healthy weight
• Quitting smoking
• Eating healthy

C-reactive protein (CRP)

• If your Global Risk Assessment is high you need to have your CRP level checked.
• http://www.americanheart.org/presenter.jhtml?identifier=3003499
• C-reactive protein (CRP) is one of the acute phase proteins that increase during systemic inflammation.
• High levels of hs-CRP consistently predict recurrent coronary events.
• Higher hs-CRP levels also are associated with lower survival rates. 

 What is the normal range of hs-CRP level?

• If hs-CRP level is lower than 1.0 mg/L, a person has a low risk of developing cardiovascular disease.
• If hs-CRP is between 1.0 and 3.0 mg/L, a person has an average risk.
• If hs-CRP is higher than 3.0 mg/L, a person is at high risk.

Blood Pressure

140 - 90 - BORDERLINE HIGH
130 - 85 - High Normal
120 - 80 - NORMAL Blood Pressure
110 - 75 - Low Normal
90 - 60 - BORDERLINE LOW
60 - 40 - TOO LOW Blood Pressure
50 - 33 - DANGER Blood Pressure

Acceptable HDL and LDL Levels  

• HDL Greater than 40
• LDL Less than 100
• Total Blood Cholesterol Under 200
• Cholesterol Ratio
• Total/HDL
• Less than 5
• 3.5 is optimum

Triglyceride Levels

Your triglyceride level will fall into one of these categories:

•  Normal: less than 150 mg/dL
•  Borderline-High: 150–199 mg/dL
•  High: 200–499 mg/dL
•  Very High: 500 mg/dL

Types of Stroke

• Clot (Ischemic)
• Bleeding (Hemorrhagic)

Exercise and Mortality Rates

Benefits of Aerobic Exercise

• 
  
  Increased HDL
• 
  
  Reduction in LDL
• 
  
  Reduction in triglycerides
• 
  
  Reduction in insulin resistance
• 
  
  Increase in size of the left ventricle
• 
  
  Reduced resting HR
• 
  
  Increase SV
• 
  
  Increased O2 to the tissues
• 
  
  Decrease in blood pressure

Benefits of Anaerobic Activity

• 
  
  Increased lean muscle mass
• 
  
  Increased metabolism
• Burn more calories at rest (RMR)
• Burn more when you’re active

Diet

• Eliminating Trans-fats
• Increasing monounsaturated and polyunsaturated fats
• Decrease intake of saturated fat
• Eating whole grains
• Increase the amount of dietary fiber

January Wellness Newsletter

The Weight Room Opens Wednesday January 13th at 1:00pm!



Weight Room Hours for Spring 2010

M 1-6:45pm

T 3-6:45pm

W 1-6:45pm

TR 3-6:45pm

F 12-5pm

The hours should be more convenient for faculty and staff.

Pretesting and Workout Program Design

On January 22nd from 1-3pm, pretesting will be conducted in the weight room (WLNS 101) for those who were not able to attend the wellness seminar. Individuals who have already finished the pretesting may also attend from 2-3pm if they wish to do more advanced testing or design a workout program. Please RSVP to wadams14@alamo.edu by January 21st if you plan to attend.

Brown Bag Lunch in: March 3rd, 2010 from 12:10 pm-12:50 pm WLNS 208

Stephanie Lozano will be conducting an interactive nutritional segment about how to make your work lunches healthier. Bring your lunch and enjoy healthy advice in a relaxed atmosphere.