2. Introduction:
Circuit Training Mission Statement:
For this class my main mission is to provide new exercise’s and circuit variety in hopes to
keep participants excited to work-out and coming to class regularly. I also want to work on
avoiding burn out and improving participant’s activities of daily living. Throughout the semester
I plan to help the participants meet their goals by really focusing on balance, core stability,
improved posture through posterior chain endurance exercises, and muscular endurance and
strength work. It was mentioned to me that in the past this class hasn’t done a lot of aerobic
cardio training, so another one of my goals is to keep the participants moving throughout the
workout and do frequent cardio intervals to improve aerobic fitness.
Class Goals:
My three goals for this class are: 1.) Improve participants balance and stability by
increasing balance time by 5 seconds measured by the one leg static balance test with eyes
closed. 2.) Make improvements to participant’s muscular endurance by increasing curl-up
repetitions by ≥10% measured by the ACSM curl-up test. 3.) Increase upper and lower body
strength by ≥2 reps, assessed by 30 sec. chair stand test and 30 sec. pull-up test (using assisted
pull up machine, weight dependent on age and fitness status).
ProgramEvaluation:
Graph 1:
43%
80%
78%
70%
70%
70%
83%
0.00% 20.00% 40.00% 60.00% 80.00% 100.00%
Dale
Paul
participant 1
participant 2
participant 3
participant 4
participant 5
Percentage of classes attended
Participants
Individual attendance
3. Graph 1 represents the individual attendance of each participant throughout the semester.
The results of this graph allowed me to calculate that the average attendance for the class was
70.6%. I would like to note that I did have one participant drop out after spring break due to a
change in work meeting schedules. I would like to point out that besides participant 7, attendance
was pretty consistent throughout the semester. Participants usually missed chunks of days due to
work trips or vacations. I would like to make the hypothesis that because this class is a close
friendly group that has been in this class for years it affected attendance positively.
Graph 2:
Graph 2 shows participant’s individual pull-up test results. Pre and Post testing results are
compared. Participants showed an average increase of 4 pull-ups when re-tested at the end of the
semester. I also would like to point out that two participants are not included in this graph due to
missing one of the testing dates. After looking at this graph I can make the observation that the
females in the class all increased their numbers more than the male tested. I also want to point
out that my class goal of increasing upper body strength for each participant was met. I think this
test was helpful and would consider incorporating it into future programs.
11
9
15
10 10
13 12
20
16
14
0
5
10
15
20
25
participant
1
participant
2
participant
3
participant
4
participant
5
#ofpull-ups
Participants
Pull-up test
Pre-Test
Post-Test
4. Graph 3
Graph 3 shows the participant’s results from the Sit and Stand Test. After comparing pre
and post test results, the class showed an average increase of 4.8 repetitions. I want to point out
that two of the younger females in the class showed the greatest increase in repetitions. Because
of a change in rooms, the test may have been altered slightly as benches were used instead of
chairs in the post test. I found this test age appropriate and was amazed to look at comparison
data of participants and average scores. This group is quite fit for their age!
Graph 4
27 27 27
13
24
27
36
39
15
25
0
5
10
15
20
25
30
35
40
45
participant
1
participant
2
participant
3
participant
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participant
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RepetitionsCompleted
Participants
Sit and Stand Test
Pre-test
Post-test
0% 20% 40% 60% 80% 100%
Balance
Curl-up
Pull-up
Sit and Stand
% of participants that achieved goal
Test
Group Testing Success Rates
5. Graph 4 shows the goal success rates for each of the tests conducted in class. Five out of
the seven participants participated in both the pre and post-test. The graph indicated that the pull-
up test had the highest success rate in goal achievement. This leads me to believe that out of all
the goals I made upper body strength was the most successfully achieved. For both the sit and
stand and curl-up test no one decreased their numbers and everyone maintained at least the same.
The balance goal I created had the lowest percent achievement. This may have been due to the
nature of the test and the high standards created by myself. I predict that if eyes would have been
opened during the testing the results would have been better, because many of the balance
exercises we performed in class were with eyes open. Although my goal of having each
participant increase their balance time by 5 seconds was only met by 40%, I do want to point out
that all but one participant increased balanced time and two of the younger female participants
nearly doubled their balance time. After looking at comparative data from the Journal of
Geriatric Physical Therapy, balance time averages for each participants were well with-in and
above the average for males and females in each age category.
Looking at my Circuit training program as a whole I would say high quality standards
were maintained. Although every goal I created wasn’t reached by each participant, I feel as
though my mission statement was successfully achieved. I provided variety and kept participants
from feeling burnt out and showing decline in exercise performance. The participant evaluations
I received support this. The comments I received from my participants were quite positive and a
summary of them would include that the participants enjoyed the variety of the class, felt I was
enthusiastic, well-organized and friendly, and believed that they had good training results. One
participant noted that I could work on doing more of the work out with my participants. I
received strongly agree and agree ratings from each reviewer. One comment that surprised me
the most was that I had multiple comments stating that I was one of the best instructors they had
ever had.
Future Instructor Information:
You should feel extremely lucky that you have been assigned to teach this circuit training
class! At the end of the spring semester the class only had 6 participants, all besides one that
have taken the class for many years. They are a tight knit group that are all very friendly, up for
anything, and excited to be there. They really enjoy having a variety in class. Something I did
was tried to do something new each Friday whether it be a work out all together with stability
balls or something more aerobics themed. They also like to be given feedback and corrections on
form, participant 5 particularly really enjoys this…she also likes to talk and tell stories so
sometimes you may have to keep her on task, but she is awesome. There is a variety of fitness
levels and ages in the class so make sure to be prepared with modifications for harder exercises.
Participant 4 is 92 years old and still comes to class… she is amazing!! She tries to do most
everything, and really does a great job, but sometimes too much upper body focus is hard on her
joints and you will need to give her different exercises. As far as music selection goes avoid
6. techno and modern pop/hip-hop; they like classic rock and oldies. If you ask them what they like,
they’ll tell you…we listened to a lot of Credence Clearwater, Michael Jackson, and Rolling
Stones. Because many of the participants are a bit older, we did a lot of stability work to increase
balance and range of motion, but don’t feel like you have to limit your exercise plans because
they really are quite in shape and strong for they’re age. Be hands on, innovative and friendly
and you will love this class, Good Luck!
Tip of the Week:
#1 Tip of the Week-
Many of you have been exercising for a while now and some of you are just getting
started, so my challenge to you is to make exercise an enjoyable part of your life rather than a
task. A few tips to do this are 1.) Add variety to your routine and 2.) Truly ask yourself what do
you enjoy doing? If you enjoy spending time with your kids and family, go for a family
hike/walk, or maybe try bowling or laser tag - Anything that gets you moving around rather than
sitting for hours is a step towards success. I will do my part by giving you variety in class, but
maybe try going to a new type of class such as yoga over the weekend, or doing an at home core
workout during the commercials of your favorite TV show. Avoid getting suck in the same
routine; your body becomes efficient when the same movements/activities are repeated for long
amounts of time, so shock your body with something new and you’ll see greater benefits to your
health and calorie expenditure. Listen to your body, know your limits, and notice how you react
to certain exercises; overtaxing yourself when you are feeling under the weather isn’t worth an
injury or longer recovery period. Last, remember to reward yourself for all your successes and
for taking the 1st step in choosing to participate in exercise classes. I am so thankful to have you
in class and hope you continue coming!
“Motivation is what gets you started, habit is what keeps you going” - Jim Ryun
#2 Tip of the Week- Using Exercise Apps:
With all of our smart phone technology, why not take advantage and download some
fitness apps! I have started using the Jawbone Up fitness band and phone app to track my
steps/activity throughout the day and sleep at night, it’s fascinating to me to see how many steps
I’m actually getting each day as well as average sleep; it drives me to reach my goals and strive
to be more active. There are many great pedometer, fitness/nutrition, and sleep apps that you can
download for free onto your phone, some include:
1. MyFitnessPal
2. IFITT
3. Sleep Time: Sleep Cycle Smart Alarm
4. Strava
5. Wello
7. 6. Charity miles
7. Fitness Pro
8. PumpUp
9. Pacer- Pedometer
10. Steps Pedometer
Daily physical activity is actually more important and beneficial to your health and
metabolic rate in comparison to bouts of exercise. With that said track how much activity you’re
getting eat day, it may surprise you! I challenge you to download some of these apps and strive
to add 1,000 more steps to your daily routine!
#3 Tip of the Week:
http://youtu.be/EWjW3zv2A1s
http://youtu.be/tDIauBNkoSY
#4 Tip of the Week:
Considering we did our baseline testing this week and balance was one of the things we
tested, I thought it would be interesting to share some balance exercises to try at home. Balance
is extremely important in the prevention of falls and improving activities of daily living. The five
exercises I want you to try are:
1. Standing on one foot- try with both opened and closed eyes, repeat on each leg
anywhere from 10-15 times. It may be helpful to try this barefoot for stability, and on an
uneven surface to make more challenging.
2. Walking heel to toe- Imagine you’re walking on a tightrope, arms placed out to the side
in a T-position. Walk in a straight line placing the back of your heel to the front of your
back foot’s toes. Try 15-20 steps.
3. Balance walk- Similar to exercise 2, place arms shoulder height in a T-position and walk
in a straight line focusing on something in the distance. This time as you step forward lift
your back foot up so it’s around the mid-calf to knee region, pause at the top for a sec
before placing your foot down. Try 15-20 steps.
4. Back leg raises- Stand behind a chair with a slight hand grip, from there try lifting one
leg behind you with pointed toes and a slight bend in the knee, hold at the top for a
second or two. Try to avoid leaning forward as you lift your back leg. Repeat this 10-15
times on each leg, as the exercise gets easier move to having one hand resting on the
chair and then try removing the chair. This exercise also works on strengthening your
glutes and lower back.
5. Side leg raises- This exercise is similar to the one above except for this time instead of
lifting your leg behind you, try lifting it directly to the side. Make sure to keep your spine
upright and toes facing forwards. Repeat this 10-15 times on each leg, and as stated
above work your way to doing the exercise without a chair and without touching your
8. foot down between raises. This exercise also works to strengthen your hips, thighs, and
glutes.
For more info about these exercises look to the link below-
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.ht
ml
#5 Tip of the Week= Heart Health
In honor of Valentines weekend, I thought it would be fun to send a tip about taking care
of your heart. Eating healthy and being physically active are two very important controllable
factors in keeping your heart strong. Here are some of the reasons why exercise helps keep your
heart healthy:
1. Increased maximal oxygen uptake, VO2max, = less fatigue and shortness of breath with
daily activities!
2. Controlling atherogenic and thrombotic risk factors (reduces hardening and buildup of
plaque and clot formation!) = body composition improvements, increased HDL (good)
cholesterol, decreased LDL (bad) cholesterol & triglycerides, and reduce high blood
pressure.
3. Increased coronary blood flow and oxygen supply to the heart through angiogenesis (new
blood vessel formation), coronary remodeling, and increased vasodilation
(expansion/opening of blood vessels).
4. Reduction in risk of CVD mortality.
5. Improvement of psychological and social wellbeing!
Here are some heart healthy cooking tips:
1. When choosing lean meats look for “Select” or “Choice” grades or “loin” and “round”
cuts of red meat rather than prime.
2. Watch your salt intake- try to avoid lots of frozen or packaged products and check the
nutrition label for the sauces/dressing’s you choose.
3. Use fresh or dried herbs as well as citrus or vinegar to cook and marinade with rather
than prepackaged seasoning mixes.
4. Liquid vegetable oils such as olive & canola oil are a great choice to cook and season
with rather than butter and other solid fats as they contain more saturated fats.
5. Choose low-fat or non-fat milk products.
6. Look at food labels for added sugars- high fructose corn syrup is often hidden in a lot of
packaged products labeled low/non-fat and many liquid beverages!
7. Here are some heart healthy foods to try: Salmon, tuna, flaxseeds (try putting in oatmeal,
yogurts, smoothies in the morning), oatmeal, almonds, walnuts, black or kidney beans,
brown rice, tofu, red wine, soy/almond milk, dark chocolate, tea, fruits, and vegetables.
These foods are rich in Omega-3 fatty acids, alpha-linolenic fatty acids, soluble fibers,
mono & polyunsaturated fats, antioxidants, vitamins (C, E, and B complex) and minerals
(magnesium, potassium, and calcium).
8. Check out the Mediterranean diet for a heart healthy way of eating:
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-
depth/mediterranean-diet/art-20047801
9. Check out http://www.heart.org/HEARTORG for more info.
#6 Tip of the Week- The Importance of Eating Breakfast
It is commonly said that breakfast is the most important meal of the day, but why is this?
Breakfast has a different effect on your body because the time between dinner and your morning
meal is usually the longest your body goes without food. Here are some benefits to eating
breakfast-
1. Studies have shown that breakfast provides you with the energy and nutrients to get you
through your day with the ability to better concentrate on task at hand.
a. Research shows enhanced memory, attention, speed of processing information,
reasoning, creativity, learning, and verbal abilities!
b. Research shows those who ate breakfast were more physically active during the
morning and throughout the day! – American Journal of Clinical Nutrition
2. Breakfast is important to maintaining a healthy weight and it has been shown that
skipping your morning meal can lead to overeating later in the day because of an increase
of the hunger hormone ghrelin. – Journal of Obesity
10. 3. Eating within two hours of waking makes a difference in how your body metabolizes
food because of the regulation of the pancreatic hormones glucose and insulin. A healthy
balance of these hormones is important in the prevention of Insulin resistance and Type 2
Diabetes. Look at the graph below showing the fluctuation of blood glucose for those
who skipped breakfast vs. the more steady levels of the breakfast eaters:
4. Eating a healthy breakfast rich in whole grains and fiber has been associated with desired
cholesterol improvements and benefits to your heart.
5. What you eat is also important and can have effect on your food choices throughout the
day! Here are some healthy breakfast tips.
a. Try picking 2-3 foods including a grain product, vegetable or fruit, and a protein
(ex: dairy, eggs, nuts).
b. Plan ahead with portable breakfast items that you can eat on the way to work.
c. Pre chop some vegetables ahead of time to make an omelet in the morning
d. Wake up 10-15 minutes earlier, it could make all the difference in assuring you
have a nutritious breakfast and start your day off right!
Here are some healthy breakfast ideas:
Omelet with veggies and a small piece of toast/ whole grain muffin
Greek/ plain yogurt with added fruit, seeds, nuts, honey and such
Toast with peanut/almond butter and a piece of fruit
Oatmeal with added fruit, nuts/seeds, spices and skim milk or milk substitute
A granola/ protein bar (watch for added sugars) with a piece of fruit
Pre-made banana/berry whole grain pancakes- pop in the toaster and take on the go
Healthy cereal choice with added fruit and skim or milk substitute choice
For those coffee lovers, try using natural, coconut or almond milk creamer with
cinnamon rather than sugar packets and high sugar sweeteners.
11. If you have a hard time eating breakfast before working out, try to at least get some
simple sugars in your blood stream for energy by eating an orange or another small piece
of fruit right before working out and then eat a more nutritious breakfast after (pack a
granola bar to grab after!)
It is important to remember there is inconclusive evidence for some of the health benefits, but
breakfast consumption is recommended! Here are some interesting articles and research to check
out-
http://ajcn.nutrition.org.ezproxy.lib.utah.edu/content/92/6/1316.full.pdf+html
http://ajcn.nutrition.org.ezproxy.lib.utah.edu/content/81/2/388.full.pdf+html
http://www.consumerreports.org/cro/magazine/2014/10/why-eating-the-right-breakfast-
is-so-important/index.htm
#7 Tip of the Week- Red Meat
We always hear that red meat isn’t a heart healthy food, but what’s the real story behind this and
why is it linked to cardiovascular disease (CVD)?
1. There have been studies showing that red meat is linked atherosclerosis (plaque building
up in arteries), but it may not be for the reason we think! The saturated fat in red meats
usually takes the blame for this bad wrap, but studies show that it’s the intestinal
microbiota metabolism of L-carnitine that promotes atherosclerosis. L-carnitine turns into
a chemical compound called TMAO that impedes HDL (body’s good cholesterol) from
working to remove LDL (bad cholesterol) from the artery walls.
2. So does this mean we should avoid red meat completely? Studies further showed that
natural red meat was better to eat than processed red meat in considering CVD risk. With
this it was also shown that negative health effects were only shown in people
supplemented with an 8 oz. steak a day, but not with 4 oz. steak, showing that the amount
we eat is also important. The digestion of L-carnitine is also different depending on the
individualized bacteria in your colon. Regular meat consumers were shown to produce
higher levels of TMAO as compared to people who rarely ate red meat, and further
vegetarians didn’t produce any TMAO when supplemented with L-carnitine.
3. Important take home messages-
Health benefits can be seen by limiting your daily intake and portion size of red meat
When choosing red meat it may be a healthier choice to go with natural red meat (a
steak) vs. processed red meat (bacon, sausage, hotdogs)
There is a dose response to red meat and negative health effects- moderation is the
key! Enjoy your red meat occasionally in smaller portions.
12. Digestion and negative health effects can differ depending on your genetics, colon
bacteria, and daily eating habits.
Saturated fat is not the causing factor as previously thought! Don’t let fat content be
your enemy but rather choose healthier fat options- more mono and polyunsaturated
fats.
With that said do avoid hydrogenated Trans fats as these are linked to CVD! This
type of fat is found in margarine, frosting, pie crust, microwave popcorn, and many
baked goods!
Reducing your sugar intake is also a heart healthy choice as sugar consumption is also
linked to atherosclerosis.
Vs.
Resources-
http://www.nature.com.ezproxy.lib.utah.edu/nm/journal/v19/n5/full/nm.3145.html
http://www.biomedcentral.com.ezproxy.lib.utah.edu/1741-7015/11/136
#8- The Scoop on Protein
There is no doubt that protein is extremely important and a crucial component to all of
our body tissues! In the exercise world taking protein supplements to increase your protein
intake and rebuild muscle is commonly recommended, but is this really beneficial and if so what
kind and how much should we be consuming?
1. How much protein do we really need?
The protein recommendation, RDA, for an average adult is 0.8g per kg of body weight. It is
important to note that both endurance and strength athletes have increased protein intake
13. requirements to maintain muscle mass and performance. Try calculating your RDA for protein
using .8g per kg of body weight- to get your body weight in kg divide your weight in lbs. by 2.2!
It’s fairly easy to meet the RDA for protein, and most people actually exceed this value!
Considering that using this equation my personal RDA is about 42 grams, I would exceed this
value by eating one chicken breast, usually containing around 50 grams of protein.
2. Essential amino acids
Of the twenty amino acids in our body, nine are essential because our body cannot produce
them on its own. Therefore they must be obtained from the food we eat. The nine essential amino
acids are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine,
Tryptophan, and Valine. If we are missing any of the essential amino acids, our body’s protein
synthesis is limited! Complete proteins, sometimes called high quality proteins, contain all nine
essential amino acids. Animal products such as meat, egg whites, fish and milk are complete
protein sources; soybeans and soy based products such as tofu are the only complete plant based
protein source. Plant based protein foods are incomplete, or low quality, protein sources, they
don’t contain all nine essential amino acids or contain them in low amounts. These include
legumes, grains, nuts/seeds, and vegetables. You can get all nine essential amino acids following
a plant based diet, but you have to be smart about pairing up food items and usually you have to
eat more to get the same protein content. To get complete proteins you can pair legumes and
grains, nuts/seeds and legumes, or vegetables with legumes and grains or nuts/seeds and
legumes. Here are some examples of complete plant based protein meals/snacks: Peanut butter
and whole grain bread, minestrone soup, beans and rice, spinach salad with chickpeas and pine
nuts, vegetable stir-fry with brown rice and sesame seeds.
3. Protein supplements
Very little protein is used for energy during exercise, and many Americans already
consume about twice the RDA for protein, with that said most people really don’t need
protein supplements. As far as muscle building and repair go, amino acids are very important
to this process. Research has shown some benefit to protein supplementation and muscle
building. This is why it is typically recommended to have 10-20 g of protein within an hour
before or after exercise. So for busy athletes, avid exercisers, or people on energy restrictive
diets, taking a protein supplement may be a helpful way to meet protein requirements and
repair muscle post workout. The downside is protein supplements can be expensive and you
could receive the same benefit from a food source such as a glass of milk! The research
regarding taking single amino acid supplements and whether it is beneficial to build muscle
or improve strength has limited support and mixed reviews. The problem with single amino
acid supplements is they are usually quite expensive and you want to have a balanced amount
of all the amino acids in your body, as each play a different role.
In the end if you wish to take a protein supplement, Whey protein without added sugar is
usually a good call as it is a complete, high quality protein source! Also remember a 20 g
14. scoop is an adequate amount to receive benefits. If you wish to keep your protein intake plant
based there are some good plant based protein powders, but you’ll want to look for one that
has mixed plant based protein sources so it contains all essential amino acids! Usually you
can find this by looking at the ingredient label- look for all the essential amino acids listed
above.
Here is an article that was shared with me relating to whey protein intake. Take a look at
it to see how whey protein can be beneficial and why the essential amino acid Leucine is
important!
http://www.nutritionexpress.com/article+index/authors/jeff+s+volek+phd+rd/showarticle.asp
x?id=792
4. Is Supplementing/eating a high protein diet safe?
High protein intake has identified with increased risk of heart disease, bone loss, and kidney
disease. Let’s look into each of these and find out the facts:
Heart disease: People consuming a high animal based protein diets usually have higher blood
cholesterol levels due to high saturated fat intake causing this linkage. However, eating a
moderately high-protein diet with more plant based protein sources has been shown to give
positive health benefits that reduce the risk for CVD.
Bone Loss: It is very controversial as to whether or not high protein intake can cause bone
loss. This is thought to happen because of increased calcium excretion due to blood acid
buffering. A recent study has shown that there is no evidence to support high protein diets and
bone loss unless people are consuming inadequate calcium. Also, it is known that eating too little
protein can actually cause bone loss.
Kidney Disease: The fact is that a high protein diet can increase the risk of kidney disease,
but only in those that are susceptible. People are susceptible if they have diabetes or irregular
kidney functioning. There is no evidence that eating more protein causes kidney disease in
healthy people with normal kidney functioning. It is important that people who do consume a lot
of protein drink more water to flush excess urea from the kidneys.
#9 Tip of the Week- Metabolism
Metabolism is the way in which our bodies convert what we eat into energy. There are
many factors that play into how fast or slow our metabolism is. First it’s helpful to estimate your
BMR (basal metabolic rate) to see how many calories your body needs for cellular and tissue
processes. Then add in your activity factor to get a prediction for your calorie expenditure
throughout the day. Try using the Harris-Benedict equation to estimate your energy expenditure
(how many calories you’re burning roughly each day):
15. 1. Calculate your BMR (basal metabolic rate):
o Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x
age in years )
o Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in
years )
2. Multiply your BMR by the appropriate activity factor,as follows:
o Sedentary (little or no exercise): BMR x 1.2
o Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
o Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
o Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
o Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
3. Thermogenesis= Food processing, also called the thermic effect of food, accounts for some calorie
expenditure as well (about 100-800 kcals). You don’t need to add this into the equation!
It is important to note that this is just a prediction, but most predictive equations are
usually within 200 calories of your actual BMR. Now let’s look at factors that affect our
metabolic rate.
1. Activity!!!- This is the biggest controllable variable in metabolism; think of both
physical activity and exercise!
2. Body composition
Muscle mass can increase metabolism
Weight loss can decrease metabolism
Very low calorie intake can decrease metabolism- Dieting
3. Genetics
Body type
Body size (larger burn more calories)
Hormonal activity
4. Age- as we age our metabolic rate tends to go down because of a loss in muscle
mass.
5. Gender- males tend to burn more calories because they usually have a larger
muscle mass.
Looking at this information here are a few things to consider:
To maintain weight you want to be in energy balance- energy in= energy out! The number you
got from the equation above should be about how many calories you consume daily to be in
balance.
o Weight loss- recommended to consume 300-500 less calories/day
o Weight gain- recommended to consume 300-500 more calories/day
o Note that these aren’t perfect equations and weight loss or gain can be quite complicated!
Studies have shown that resistance training substantially helps in prevention and treatment of the
loss of muscle mass and strength in the elderly. - http://jap.physiology.org/content/106/6/2040
16. Take away message= To increase your metabolic rate and fight the effects of aging work on building
muscle mass through resistance training and participate in more daily activity (as simple as parking a
little bit further away from work each day)!!!
Helpful resource:
http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/metabolism/art-20046508
#10 Tip ofthe Week- The Importance ofSleep
When thinking about health we often focus on nutrition and exercise,but the third extremely
important piece is sleep! I know from personal experience that sometimes our hectic schedules and early
morning routines don’t allow us to get all the sleep we really need, but it’s important to strive for that 7-8
hours and avoid continual sleep deprivation. Sleep is a key factor to our health, weight, and energy level.
Here are a few things to think about:
1. Sleep regulates mood and is related to learning and memory function
2. Continual sleep restriction has been show to –
o Increase sympathetic nervous system (fight or flight response; in contrast to
parasympathetic system= rest and digest)
o Impair glucose regulation, such as in diabetic patients
o Increase food intake and accumulation of abdominal fat (related to Ghrelin, Leptin, and
Cortisol hormones)
3. Hormones are affected by decreased sleep-
o Increases the hormone cortisol: this also happens in a constant state of stress (can impair
immune system and increase abdominal fat accumulation)
o Decrease Leptin levels: this hormone tells us when we are full
o Increase Ghrelin levels: this hormones tells us when we should eat
o A sleep study in the journal Annals of Internal Medicine showed an 18% decrease in
Leptin production and 28% increase in Ghrelin levels in young health males that slept 4
hours for severalnights. The subjects also had a 24% increase in appetite for candy,
cookies, chips, nuts and starchy foods. After a week of the experiment, blood test showed
that subjects were unable to use insulin properly- inability to convert blood glucose into
energy like diabetic patients.- http://www.ncbi.nlm.nih.gov/pubmed/15583226
4. According to IDEA fitness Journal (Sept. 2010) Continual sleep restriction is linked to-
o Diabetes, depression, high blood pressure,cardiovascular disease, learning and memory
loss, and increased mortality rates.
5. Some experts recommend exercising at least 3 hours before bed because of the rise in body
temperature that occurs with exercise. Cooler body temperatures are related to quicker onset of
sleep!
6. Take home message: Do what you can to get adequate sleep= 7-8 hours!!! Check out this
webpage for more information and sleep tips http://sleepfoundation.org/sleep-topics/diet-
exercise-and-sleep?page=0%2C0
#11 Tip ofthe Week- Howto be more active at work
17. Many studies have shown that hours spent sitting is an independent risk factor for poor health and
can actually shorten your lifespan! Inactivity is dangerous, but sometimes it’s hard to combat the long
hours of sitting required at work. Let’s look at some ways to get more active at work:
1. Try and avoid sitting for longer than 60 minutes- try just standing up every 10 minutes or so
if possible. You literally just have to stand up from your chair and back down.
2. Take the stairs instead of elevator
3. Park your car further away from the entrance
4. Take a longer, roundabout way to your desk
5. Kick and fidget your legs around while sitting, maybe even try hip opening stretches
6. Reorganize your office-Move items on your desk so you have to move to reach them
7. Hold standing-only office meetings
8. Use an exercise ball for a chair at your desk; if not this try and use a wooden chair with no
armrest to make you focus on sitting up straight
9. Think about using a standing workstation if possible – prop one foot up on something to take
away some low back pain.
10. If your feeling really crazy try out a walking desk- http://www.treaddesk.com/
11. Remember: If you’re sitting with correct posture, you should want to stand up every 10
minutes to readjust because your muscles should be working (*we will talk about posture in
our next tip of the week)
12. Share these tips with friends and family-Feel free to share any tips you have through
this email as well! As always I’d love to hear suggestions and thoughts.
-Resource (look here for some more information and tips):
http://fitness.mercola.com/sites/fitness/archive/2013/07/12/staying-active.aspx
#12 Tip ofthe week- Correcting posture
As we talked about last week,sitting and standing with proper posture is important to improving
health and helping with lower back pain. So how exactly do we know if we have good posture? Take a
look at the website below to watch a video on this:
http://fitness.mercola.com/sites/fitness/archive/2013/01/11/proper-sitting.aspx
Here are some easy at home exercises you can do to improve your posture:
http://www.realsimple.com/health/fitness-exercise/better-posture
#13 Tip ofthe Week- Howto live to be 100+…?
There are many different theories as to what the secret of longevity is, the video posted below states
that only about 10% is dictated by genes as the other 90% is dictated by lifestyle! So what is the optimal
lifestyle for longevity? After looking at three of the world’s longest living cultures, this Ted talk narrows
longevity down to nine common denominators:
1. Set up live so you’re more physically active (stairs, walking, no conveniences, ect.)
2. Taking time to downshift- slowing down for 15 minutes a day to prevent inflammatory, stress
responses.
18. 3. Having a sense of purpose!
4. Stick to somewhat of a plant-based diet
5. Drink a little bit every day= Moderation
6. Having strategies to keep from overeating.
7. Foundation= families first, take care of children and aging parents.
8. Belong to a faith-based community
9. Belong to the right tribe- surround yourself with the right people. Ex: Framingham studies show
that if your three best friends are obese there is a 50% better chance that’ll you’ll be overweight.
Key Points: There is no short term fix for health. No diets work forever and lifelong exercise
programs aren’t usually maintained, but friends are long-term adventures and may be the most
significant thing you can have to add more years to your life. Having friends that also strive to be
healthy, enjoy doing physical activity, are engaged, are trusting and trustworthy is very important for
longevity!
All of the information stated was taken and quoted from the video below. Watch the full video here,
promise it’s really interesting!
http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100?language=en
#14 Tip ofthe Week- Reasons to keep Exercising!
As this is our last tip of the week I thought I would remind you just how awesome exercise is! Our
bodies are meant to move, so keep on taking care of your body. Here are some reasons why you should
continue exercising:
1. Exercise is like Brain Food! It has been show to improve general cognition, verbal memory,
attention, working memory, and category fluency. – Nurses Health study
2. Lifestyle tool to help in prevention of chronic disease
3. Helps fight against muscle loss/sarcopenia- helping to keep strength, endurance,and muscle
mass= increase in metabolic rate.
4. Resistance training helps keep bones dense and helps fight against osteoporosis
5. Postural improvements- posterior chain strengthening
6. Increased range of motion and flexibility- helping with daily activities
7. Energy improvements
8. Mood improvements- Helps you be happy!! Studies have shown exercise is as effective as drug
treatment for depression.
9. Sleep improvements
10. Part of the Longevity Secret
11. Stress Relief
12. Confidence booster
13. A way to socially interact
14. It’s Fun!!!
15. Feel free to add to this list and share any of the reasons you exercise!
There is no one giant step that does it, it's a lot of little steps that does it - Peter A. Cohen
19. ~Congrats on all your hard work this semester, you have accomplished so much and should be extremely
happy with yourself! Reward yourself and keep exercising whether it’s in class or going on summer walks. I’m
going to miss teaching you all so much and want to thank you for being such a great class; I hope you have
enjoyed it as much as me!
Final Summary:
Overall, I really enjoyed being the instructor for this class and had a very positive
learning experience. I’d say the biggest successes of my program were 1.) Having high
participant attendance, 2.) Seeing some improvements to muscular strength and endurance, and
3.) Receiving good evaluations and hearing that participants enjoyed coming to class and
exercising. My biggest goal is to keep people moving at every age and teach them new ways to
move and participant in exercise, I believe I was successful in reaching this goal.
