1 Thank you to all who participated in our online health assessment. For those who participated you were eligible to receive district prizes as well as county wide prizes. So here are your winners… $300 Dick’s gift cards Jersey Shore-Nancy Rodabaugh, Susan Ely, Darleen Runner PCT-Diana Kuhns, Mary Sullivan, Kimberly Edwards, Emily Miller, Joann Oo, Lenore Penfield, Jeffrey Richards, Megan Ripka, Erin Schultz, Darlene Warner Montoursville-Tammy Carey, Dawn Co Muncy-Vickie Conner Loyalsock Township-Randall Boone, Nicole McNe Montgomery-Alfred Stola South Williamsport-Brian McWilliams, Stephanie Trimble Williamsport-Sondra Fisher, Cynthia Hamm, Paula Moore, Carol Watson, Paul Daniels, Cynthia Black, Anne Crowell, East Lycoming-Paula Green, Cameron Myers $750 giſt cards-Kimberly Hoffman-LTSD and Julie Dincher-Jersey Shore Up to $500 gym membership-Randall Boone-LTSD ELYMCA-3 month family membership-Stephanie Radulski(South Williamsport) Williamsport YMCA 3 month family membership--Angela Steele (Williamsport) And the Winners Are…. INSIDE THIS ISSUE: Ask the ATC 2 Fitness 101 2 Fitness Corner 3 Heart Healthy 3 Recipe 4 YMCA info 6-7 Health and Wellness Newsletter Lycoming County School Districts MARCH 2013 VOLUME 1 ISSUE 4 SPECIAL POINTS OF INTEREST: WINNERS HEART HEALTH MONTH
7
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Health and Wellness Newsletter...1 15-ounce can cooked pumpkin (Tip: e careful, don’t get pumpkin pie filling!) 5 fresh sage leaves, chopped (or ½ teaspoon dried) ½ tsp curry powder
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Transcript
1
Thank you to all who participated in our online health assessment For those who participated you
were eligible to receive district prizes as well as county wide prizes So here are your winnershellip
$300 Dickrsquos gift cards
Jersey Shore-Nancy Rodabaugh Susan Ely Darleen Runner
PCT-Diana Kuhns Mary Sullivan Kimberly Edwards Emily Miller Joann Otto Lenore Penfield Jeffrey Richards Megan Ripka Erin Schultz Darlene Warner
Montoursville-Tammy Carey Dawn Cott
Muncy-Vickie Conner
Loyalsock Township-Randall Boone Nicole McNett
Montgomery-Alfred Stola
South Williamsport-Brian McWilliams Stephanie Trimble
Williamsport-Sondra Fisher Cynthia Hamm Paula Moore Carol Watson Paul Daniels Cynthia Black Anne Crowell
East Lycoming-Paula Green Cameron Myers
$750 gift cards-Kimberly Hoffman-LTSD and Julie Dincher-Jersey Shore
Up to $500 gym membership-Randall Boone-LTSD
ELYMCA-3 month family membership-Stephanie Radulski(South Williamsport)
Williamsport YMCA 3 month family membership--Angela Steele (Williamsport)
And the Winners Arehellip
I N S I D E T H I S
I S S U E
Ask the ATC 2
Fitness 101 2
Fitness Corner 3
Heart Healthy 3
Recipe 4
YMCA info 6-7
Health and Wellness Newsletter
Lycoming County School Districts M A R C H 2 0 1 3 V O L U M E 1 I S S U E 4 S P E C I A L
P O I N T S O F
I N T E R E S T
W I N N E R S
H E A R T
H E A L T H
M O N T H
2
P A G E 2
The doctor of the future will give no medicine but will interest his patients in the care of the human frame in diet and in the cause and prevention of disease ~Thomas Edison
Fitness 101 Advice for Those New to Exercise
Ask the Athletic Trainer Q What is target heart rate
A A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function First calculate your resting heart rate This is the rate at which your heart pumps blood at rest You can do this by taking your pulse and counting the number of beats you feel for 10 seconds and multiplying by 6 You can feel your pulse either on the thumb side of your wrist or on the side of your neck just under your jawbone (You only need to press lightly to feel your pulse) Now yoursquore ready to determine your target training heart rate During exercise periodically bull Take your pulse on the inside of your wrist on the thumb side bull Count your pulse for 10 seconds and multiply by 6 to find your beats per minute You want to stay between 50 percent to 85 percent of your maximum heart rate This range is your target heart rate (Your maximum heart rate is 220-your age)
Please keep in mind that if you are physically fit your resting heart rate may decrease You will also notice that you may be able to work out at a higher target heart rate See below for more information
Target Heart Rate-Why do we need it
Target heart rate is used to determine how hard we are working out and the pace at which we
should be working out Most times we arenrsquot working out as hard as we think we are so if itrsquos too
low and the intensity feels ldquolightrdquo or ldquomoderatebriskrdquo push yourself to exercise a little harder
During the first few weeks of working out aim for the lowest part of your target zone (50 percent)
Then gradually build up to the higher part (85 percent) After six months or more you may be able
to exercise comfortably at up to 85 percent of your maximum heart rate But you dont have to
exercise that hard to stay in shape See below for an average target heart rate according to age
Age Target HR Zone 50-85 Average Maximum Heart
Rate 100
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute
Target heart rate chart used from AHA
3
The Fitness Corner
V O L U M E 1 I S S U E 4
Interval Training to Improve Cardiovascular Endurance
High intensity interval training also known as HIIT uses short bursts of maximum intensity exercise followed by short
periods of restrecovery so the body is utilizing anaerobic and aerobic systems to complete these workouts By using
interval training you can help the body increase cardiac output and muscular endurance Examples of interval training
can be
Each exercise is performed for 30-60 seconds depending on your physical and cardiovascular ability Your recovery
period should last from 60-120 seconds depending on what activity you are performing Your recovery period can include
jogging or walking but certainly not stopping Another benefit of interval training is the calorie burn Because you are
burning up your muscle storage of glycogen the body in the recovery period uses oxygen to gather more energy such as
fat stores to burn on your next interval You should perform interval training about 2x per week to gain the maximum
benefits and as always consult your physician before trying any physical activity you havenrsquot tried before For more
The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)
Total Fat Less than 65 g
Saturated Fat 1 g or less and 15 or less calories from saturated fat
Trans Fat Less than 05 g (and label serving)
Cholesterol 20 mg or less
Sodium 480 mg or less (also per label serving)
Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)
2nd Floor - Racquetball Court Hallway 4th Room on the Right
900 - 945 AM Zumba Goldreg
Chrissy
915 - 1000 AM Zumbareg Sentao
Gigi
ARENA - ACTIVE OLDER ADULT SCHEDULE
900 - 945 AM SilverSneakersreg
Muscular Strength amp
Range of Move-ment Sue M
900 - 945 AM SilverSneakersreg
Cardio Circuit Sue J
900 - 945 AM SilverSneakersreg
Muscular Strength amp Range of Move-
ment Rachel
900 - 945 AM SilverSneakersreg
Cardio Circuit Sue J
900 - 945 AM SilverSneakersreg
Cardio Circuit Rachel
1000 - 1045 AM Flexibility n
Function Sue J
1000 - 1045 AM Flexibility n
Function Sue J
Williamsport YMCA 320 Elmira Street P 570 323 7134 F 570 323 0467 wwwwilliamsportymcaorg
7
Monday Tuesday Wednesday Thursday Friday Saturday
6 ndash 7 am
Spinning Rotation
90 min ride option
6 ndash 7 am
Spinning Terri
6 ndash 7 am Spinning Rotation
830 ndash 930 am Cardio amp Cuts Kathy
815-9am Pilates Megan
930-10 am Simply Stretching Kathy
9-10am
AngieBuffy
9 ndash 10 am Step amp Tone Kathy
9 ndash 10 am Cardio Blast Diana
9 ndash 10 am Muscle Mania Cheryl
9 - 10am Cardio Step Lisa E
10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat
10 ndash 11 am Zumba Megan
10 -1030am Angie Reg Required
10 ndash 11 am
Zumba Toning Megan
10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat
Super Stars
1015-1045am
Ages 3 ndash 11
1045 ndash 1130am
Ages 12 amp Up
9 ndash 10 am
GYM- Silver Sneakers
MSROM
10 ndash 1045 am
GYM- Drums Alive
Diana
9 ndash 10 am
GYM-
Silver Sneakers MSROM
10 ndash 11 am
GYM- Silver Sneakers Cardio Circuit
Julie
10 ndash 11 am GYM ndash
Silver Sneakers MSROM
9 ndash 1030am GYM-Hardcore amp
More Buffy
Reg Required
10-11 am
GYM- Silver Sneakers Cardio Circuit
Diana
430-530 Skills amp Drills
Denise
430 ndash 530 Sculpt amp Spin Brooke
430 ndash 530 Drums Alive
Megan
430 ndash 530 Sculpt amp Spin Terri
430 ndash 530 Cardio Step Lisa E
530 -6pm
Buffy Reg Required
530 ndash 630
Zumba Irina
530-6pm
Buffy Reg Required
530-630
Kick Boxing Denise
530 ndash 630 Spinning Brooke
615 ndash 7pm Zumba Megan
630 ndash 730 Yoga
Renee
630 ndash730 Spinning Beth
630 ndash730 Spinning Denise
Activate Healthy Living
Group Ex Schedule March 2013
Children under the age of 11 are not permitted in group fitness classes
EASTERN LYCOMING BRANCH 50 Fitness Dr Muncy PA 17756 570-546-8822 or wellnesselymcaorg
2
P A G E 2
The doctor of the future will give no medicine but will interest his patients in the care of the human frame in diet and in the cause and prevention of disease ~Thomas Edison
Fitness 101 Advice for Those New to Exercise
Ask the Athletic Trainer Q What is target heart rate
A A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function First calculate your resting heart rate This is the rate at which your heart pumps blood at rest You can do this by taking your pulse and counting the number of beats you feel for 10 seconds and multiplying by 6 You can feel your pulse either on the thumb side of your wrist or on the side of your neck just under your jawbone (You only need to press lightly to feel your pulse) Now yoursquore ready to determine your target training heart rate During exercise periodically bull Take your pulse on the inside of your wrist on the thumb side bull Count your pulse for 10 seconds and multiply by 6 to find your beats per minute You want to stay between 50 percent to 85 percent of your maximum heart rate This range is your target heart rate (Your maximum heart rate is 220-your age)
Please keep in mind that if you are physically fit your resting heart rate may decrease You will also notice that you may be able to work out at a higher target heart rate See below for more information
Target Heart Rate-Why do we need it
Target heart rate is used to determine how hard we are working out and the pace at which we
should be working out Most times we arenrsquot working out as hard as we think we are so if itrsquos too
low and the intensity feels ldquolightrdquo or ldquomoderatebriskrdquo push yourself to exercise a little harder
During the first few weeks of working out aim for the lowest part of your target zone (50 percent)
Then gradually build up to the higher part (85 percent) After six months or more you may be able
to exercise comfortably at up to 85 percent of your maximum heart rate But you dont have to
exercise that hard to stay in shape See below for an average target heart rate according to age
Age Target HR Zone 50-85 Average Maximum Heart
Rate 100
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute
Target heart rate chart used from AHA
3
The Fitness Corner
V O L U M E 1 I S S U E 4
Interval Training to Improve Cardiovascular Endurance
High intensity interval training also known as HIIT uses short bursts of maximum intensity exercise followed by short
periods of restrecovery so the body is utilizing anaerobic and aerobic systems to complete these workouts By using
interval training you can help the body increase cardiac output and muscular endurance Examples of interval training
can be
Each exercise is performed for 30-60 seconds depending on your physical and cardiovascular ability Your recovery
period should last from 60-120 seconds depending on what activity you are performing Your recovery period can include
jogging or walking but certainly not stopping Another benefit of interval training is the calorie burn Because you are
burning up your muscle storage of glycogen the body in the recovery period uses oxygen to gather more energy such as
fat stores to burn on your next interval You should perform interval training about 2x per week to gain the maximum
benefits and as always consult your physician before trying any physical activity you havenrsquot tried before For more
The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)
Total Fat Less than 65 g
Saturated Fat 1 g or less and 15 or less calories from saturated fat
Trans Fat Less than 05 g (and label serving)
Cholesterol 20 mg or less
Sodium 480 mg or less (also per label serving)
Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)
The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)
Total Fat Less than 65 g
Saturated Fat 1 g or less and 15 or less calories from saturated fat
Trans Fat Less than 05 g (and label serving)
Cholesterol 20 mg or less
Sodium 480 mg or less (also per label serving)
Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)