HAPPY NEW YEAR
NEW ZUMBA CLASSES – NEW DAYS AND TIMES
We will introduce new Zumba classes in new timeslots beginning January 18. For the two-week introductory period all participants can experience the fun of Zumba for only a $10 drop-in charge. The introductory classes will meet on Wednesdays, January 18 and 25 at 8:30am, and Fridays, January 20 and 27 at 9:45am. Each class is 60 minutes. We may continue classes on Wednesday and/or Fridays at these same times depending on interest. Lisa Wolf will continue to teach these classes.
HOW TO MAINTAIN FITNESS FOR A LIFETIME (ACSM Health and Fitness Journal- Dec. 2011) The following principles will help to keep your fitness efforts on-going for a lifetime.
Keep it fun. There are many ways to stay fit, so choose those that fit your lifestyle and preferences. Exercise can be and should be enjoyable. Find those activities that make you want to do them. If you enjoy the solitude of a solo run, make sure at least some of your workouts give you that opportunity. If a morning exercise class is just the thing to get you up, moving, and motivated, then find one in your area. There are limitless ways to stay fit, so find what works for you.
Mix it up. To have a well-rounded fitness program, it is important that cardiovascular endurance, musculoskeletal fitness, and flexibility have a place in your routine. Build each of these into your weekly workouts. Commonly, people are more attracted to one particular aspect of their fitness: maybe they like strength training but not aerobic training, or they like to run but hate to stretch. Paying attention to all aspects of your fitness over the course of your lifetime will pay many dividends in terms of your overall health and wellness.
Find support. All of us need encouragement and this can come from many different types of sources. Workout partners, a hiking club, exercise class, or an Internet support group are just a few examples of ways that people can get support for their active lifestyles. Seek out individuals in your life who can give you encouragement when it is difficult for you to pursue a fitness program and who can help celebrate your successes. Your life will be enriched by these relationships.
Remind yourself why you do it. People exercise for all types of reasons: to lose weight, for competition, to fight disease, to relieve stress, or for the sheer enjoyment of it. Keep in mind why you are exercising and link it with your short- and long-term goals. You may choose to keep a journal of your goals and accomplishments. The reasons you exercise will shift over time, and by remaining cognizant of your reasons for exercise, you are more likely to stick with it.
Be persistent. Regardless of who you are, there are times when keeping your focus on fitness becomes difficult. Job changes, family difficulties, and illness are common challenges that can cause us to lose our fitness focus. When those times come, fitness may take a temporary backseat to other priorities, but getting back to your fitness routine can be an important way to deal with these challenges. When challenges come, some people find it daunting to reestablish their active lifestyles, so they slip into a sedentary pattern. If you find yourself facing that challenge, look back to the tips above, remind yourself that no one is perfect, and recommit yourself to being fit. The multitude of physical, mental, and emotional benefits that come from being active will make you glad that you did.
MUSCLE FUNCTION AND AGING (ACSM Dec. 2011)
Maintaining muscle function is vital to functional independence. Muscle mass and force reach their peak between the second and fourth decades of life. “Sarcopenia” is defined as the loss of skeletal muscle mass and function with aging. These changes lead to decreased physical functioning and physical activity, increased frailty, fall risks, fractures, and ultimately, loss of independent living.
The rate of muscle loss is estimated to be 1% to 2% annually after age 50 years in concert with strength declines of 1.5% per year that accelerate to 3% annually after age 60 years. These losses result in a decrease in total muscle area of about 40% between 20 and 60 years of age. These losses are even higher in sedentary individuals and twice as high in men compared with women.
The prevalence of sarcopenia in the United States and parts of Europe has been reported to be 5% to 13% in people aged 60 to 70 years and 11% to 50% in those older than 80 years. In the United States, 53% of men and 43% of women older than 80 years are sarcopenic.
Strength training is essential to maintaining muscle function as the body ages. An 80 year-old will never have the muscle mass or strength of a 20 year-old; however, training can ensure that a 50 year-old will not have the muscle function of a typical 80 year-old.
MOVEMENT SOLUTIONS’ WEIGHT LOSS FOR CHARITY
Movement Solutions, the physical therapy organization that shares our space, is conducting a 12-week weight-loss challenge beginning January 1. For every participant who loses weight, they will donate $1 for every pound lost to one of three local charities, the Evanston Community Foundation, the New Trier Food Pantry and Chicago’s Adventure Therapy. Call 847-372-3816 for details and to register.
As the new year begins, our staff and associates want to thank all of our wonderful clients for their continued trust and confidence in our training programs and methods. Assisting our clients’ to achieve better health and fitness is our primary mission, and we hope to continue these efforts for many years to come.