Director’s Corner
With summer only a few weeks away, what do you and your family have planned? Tubing down the river,walking along the beach, or a trip to a local water park? Whatever your plans maybe, remember to include the YMCA in your summer fun! After all, the YMCA is your one-stop shop for fitness and sports!
May is National Fitness and Sports Month and thus I have dedicated this month’s Wellnews to both fitness and sports training. You will find tips on running form; jumping mechanics, ZUMBA fitness as well as a short synopsis on the programs we will be offering here at the Y to make sure you have a safe, fun and fit summer! These articles are only snippets of what we are offering with all of our summer programming, so if you like what you read, please contact us for more information about these exciting programs:
Starting in June we will offer a new and comprehensive YRunning Club, which will be designed to minimize injury and get anyone from beginners to advanced runners ready for 5k – Marathon runs! In addition to our Y running, we will begin a series of Sports Camps for kids ages 10-18, which are designed and administered by world-class trainers who have worked with professional athletes in a variety of different sports. If you have a kid playing any sport, you have to consider these programs as it will get them ready for their upcoming season and make sure they get through the summer with a fair amount of exercise and activity.
Obviously, not everyone reading this has kids or enjoys running, so we thought we’d add a ZUMBA Fest at the end of May to help some of you dance your way to fitness. The Zumba Fest will feature several forms of Zumba, including Zumbatonics (for kids), Zumba Gold (for active older adults) and Zumba Toning (for those of you trying to perfect your shape)! Don’t miss out and join the party in the Grantham Center on May 25th!!
Finally, we heard you and we are ready to roll out our YEating program in June to help you all finally solve the other half of the equation that seems to always sabotage all the efforts you put into your fitness program at the Y.
Let’s get this summer started right!!!
May Events
Thursday, Cinco De Mayo (May 5th) - 6:00 – 6:30 PM – ish
Zumba ‘Flash Mob’ – Market Square (don’t know what a flash mob is – YouTube it and Join the Party!!
Monday, May 16th – Grantham Center at TriPoint – 6:30 -8pm
YRunning Informational meeting
Wednesday, May 25 – Grantham Center at TriPoint – 5:30 – 8:30pm
Zumba Fest – join the party for Zumbatonic, Zumba, Zumba Gold and Zumba Tone classes!! Troubleshooting Running Mechanics
Troubleshooting Running Mechanics
No two people run exactly the same; however running mechanics should remain the same for all. This article examines how to identify and troubleshoot flaws in mechanics and offers correct technique suggestions for the six major areas of running mechanics.
Arm Action: If the runner runs with tense arms, have them practice loose, swinging movements from a standing position. Remember to have them swing from the shoulder and keep the arms relaxed and at approximately 90° of flexion at all times. Although the arms work in opposite direction to the legs, they must be coordinated with the action of the legs for maximum running efficiency.
Body Lean: The runner’s body should have a slight forward lean (no more than 4-6°). It is important to note that the angle of lean comes from the ground and not from the waist. The lean is caused by displacing the runner’s center of gravity in the direction they are running and leaning and bending from the waist will interfere with the correct mechanics of running.
Foot Contact: DO NOT RUN UP ON YOUR TOES!!! The toes offer no power or stability to the runner and if they run on their toes, they will not be able to run fast. Instead, have them stay on the balls of their feet and push against the ground, but don’t reach and pull toward the ground; this strategy will result in injuries and poor running mechanics and slow times.
Overstriding: This is the worst and most often misunderstood element of running. Don’t have them reach and over stride to increase stride length, but rather have them push against the ground and let the foot land underneath the center of gravity. Any placement of the foot in front of the center of gravity will cause "braking forces" that will result in the body slowing down.
Understriding: Try to prevent being too quick because too much turnover will cause the runner to run fast in one place and not much ground will be covered. Remember that quality running is a combination of stride length and stride frequency and one does not replace the other.
Tension: Don’t try to power through a running effort. To run fast, stay relaxed, running tight will result in slower times.
Source : Sports Speed – (3rd Ed), Robert D. Ward, George B. Dintiman, and Bob Ward.
Jump Training Guidelines
The word plyometric is derived from the Greek word pleythyein meaning, "to increase". Plyometrics refers to exercises that enable a muscle to reach maximal strength in as short a time as possible (power) by eliciting the stretch-shorten cycle of a muscle fiber. This sequence of events begins by having the muscle stretch and therefore store elastic energy prior to firing. The harder and faster that the pre-stretch phase of the muscle is, results in a harder and faster muscle contraction and therefore a more powerful movement! Plyometric exercises are a vital component in aiding an athlete’s maximal speed and should be included in any conditioning program for athletes.
Although plyometric training is not likely to result in injury, unsound, unsupervised programs could potentially result in shin splints and knee, ankle and lower back problems. These types of injuries are often a result of too many workouts per week, too many jumps per workout, incorrect form, jumping on hard surfaces, and using plyometrics at too early an age or without the necessary strength base. To avoid these injuries follow these guidelines:
1. Preadolescent athletes should avoid plyometrics because of greater susceptibility to injury prior to puberty.
2. Plyometrics should be postponed for athletes who do not have a sufficient base of strength. Avoid lower body plyometrics until the athlete is capable of Legs pressing 2.5 times their body weight and avoid upper body plyometrics until the athlete is able to complete 5 consecutive clap pushups.
3. Athletes who do not respond well to instructions are also at greater risk of injury.
4. Precede a plyometric workout with a general warm-up period consisting of walk-jog-stride-sprint cycles for one-half to three-quarters of a mile, followed by careful stretching exercises.
5. Use footwear with good ankle and arch support, lateral stability, and a wide, non-slip sole.
6. Perform plyometrics only on surfaces with good shock absorbing properties, such as soft grassy areas, well padded artificial turf, and wrestling mats. NEVER do plyometrics on asphalt or gymnasium floors.
7. Boxes should be sturdy and have a non-slip top
8. Depth jumping from objects that are too high increases the risk of injury, particularly to larger athletes, and prevents the rapid switch from eccentric to concentric activity. The average heights for depth jumps are 0.75-0.8 meters (27-30 inches); athletes over 220 pounds should use heights of 0.5-0.75 meters (18-27 inches).
Once the safety precautions of plyometric training are understood and adhered too, a training program can be developed. First and foremost is the frequency of plyometric training Plyometric training should be done no more than two days per week during the off-season and in only once during the in-season period. Since plyometric training is extremely strenuous; about 36-48 hours of rest is need to fully recover. Therefore, make plyometric training the very last session of the day. Also, due to the fatigue factor associated with this type of training, avoid doing heavy strength training on the same day as plyometric training unless lower body plyometric training is combined with upper body strength training or vice-versa.
To date, there is no magic number of jumps that produces the best results, but taking too few jumps is better than taking too many. Ideally, the number of jumps should not exceed 80-100 /session for beginners and athletes in early workouts, 100-120/session for intermediate athletes, and 120-140/session for advanced athletes who have completed at least 4 weeks of plyometric training.
The performance coach should also examine the intensity, or amount of stress placed upon the muscles and joints when prescribing plyometric exercise. Skipping movements provide minimum stress and are considered low-intensity exercises; box jumping, two foot take-off and landing exercises, high speed movements, and using additional weight, all increase the intensity of the workout. A sound program should progress from low-to high-intensity exercises. Remember that as a performance coach, you are trying to improve your athlete’s power, not endurance. Thus, stress quality, not quantity to your athletes and allow adequate recovery between repetitions, sets, and workouts.
Source: Jumping into Plyometrics - (2nd Ed.), Donald Chu
Ditch the Workout and Join the Party with ZUMBA® FITNESS
Are you ready to party yourself into shape? That's exactly what the Zumba® program is all about. It's an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that's moving millions of people toward joy and health.
· Zumba® Fitness is the Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world's largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries. WE currently offer 8 weekly classes featuring the following formats and are adding Zumba Toning in June!
·Zumba® – When participants see a Zumba class in action, they can't wait to give it a try. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, they're getting fit and their energy levels are soaring! There's no other fitness class like a Zumba® Fitness-Party. It's easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.
· Zumba Gold® – The Zumba Gold program targets the largest growing segment of the population: baby boomers. It takes the Zumba® formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the Zumba® Fitness-Party is known for: the zesty Latin music, like salsa, merengue, cumbia and reggaeton; the exhilarating, easy-to-follow moves; and the invigorating, party-like atmosphere. Active older adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. The Zumba Gold class is the perfect fit. It's a dance-fitness class that feels friendly, and most of all, fun.
· Zumba® Toning Classes (Coming in June) – When it comes to body sculpting, the Zumba Toning program raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba® moves to create a calorie-torching, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. The Zumba Toning class is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.
·Zumbatomic® Classes – Designed exclusively for kids (ages 4-12), Zumbatomic classes are rockin', high-energy fitness-parties packed with specially choreographed, kid-friendly routines and all the music kids love, like hip-hop, reggaeton, cumbia and more. Parents love the Zumbatomic program because of the effects it has on kids — increasing their focus and self-confidence, boosting metabolism and enhancing coordination. The Zumbatomic program rounds out family fitness goals by giving parents a great reason to head to the gym – for themselves, for their kids, for a totally fun family experience.
Source : http://www.zumba.com
Start your day a better way! Eat breakfast
Why? To BREAK your FAST. Remember that when you wake up, typically your body has not been fueled for 6-8 hours or even longer, so it needs a quick fill up and you’ll notice how much more productive your day will be, so give it a try! Here are a few examples of foods to choose to help you plan a hearty, carbohydrate rich breakfast:
• low-fat granola and a glass of milk
• chocolate milk and leftover pizza
• skim milk over frozen berries in cereal
• egg and toasted English muffin sandwich
• orange juice and peanut butter toast
• cereal with almonds, pecans and milk
• toaster waffles with applesauce
• banana and a cup of hot chocolate milk
• cinnamon toast and yogurt on berries
• melon
• peanut butter on an apple and milk
• calcium fortified orange juice "An improvement in nutrition upon rising and food choices at lunch may have a real, discernible benefit in athletic performance."
Source: Sports Nutrition, a guide for the professional. Dan Bernardot, Ph. D., RD 25 Iowa Beef Industry Council and Land O’Lakes Farmland Member Cooperatives 1998
Thursday, April 28, 2011
Tuesday, April 19, 2011
Health and Wellness for Kids!
Director’s Corner
Here we are already in April, which means that it is time to focus not only on ourselves, but on our kids and our families because April is Healthy Kids Month. This month I will provide information about how to have a fit family and raise healthy children by addressing their nutritional fitness, physical fitness, emotional fitness and finally their behavior fitness. Before we dive into this month’s newsletter though, I’d like you all to think about what it means to be 'fit'.
Being fit is something we all aspire to - both for ourselves and our children. But what does it mean to be fit? Does it mean walking a mile every day? Having salad for lunch? Staying thin enough to fit into last year's bathing suit?
Many people think that eating a balanced diet and getting regular exercise are the 2 most important behaviors that contribute to overall fitness and a healthy weight. But there is more involved. Consider a view where being fit is about being healthy. It's a balance between mind, body, spirit, and having everything 'in sync'.
Being fit is simply optimizing your body's ability to handle life and all of the things that you want to accomplish. The first step in creating a “Fit Family” is to develop a structure to work from to become healthier. If you do not first establish a baseline or starting point from which to work, it can become overwhelming to suddenly change things.
Consider evaluating and then developing a plan to improve these 4 key areas of life:
1. How you eat? (Nutritional Fitness)
2. How you move or exercise? (Physical Fitness)
3. How you respond to your emotions? (Emotional Fitness)
4. How you relax and rest? (Behavioral Fitness, which includes developing habits around healthy sleep and around healthy ways to relax)
Starting from this type of platform can give your family a structure to work from to become healthier. Breaking it down into 4 key areas of life will help provide a focus and a foundation to set goals and start making healthier choices.
It is also important to fully understand that being a successful “Fit Family”, requires attention to all aspects of healthy living. Inattention to any one of them can eventually lead to health problems such as: obesity, diabetes, and cardiovascular disease and can cause a domino effect that negatively impacts the other areas.
Nutritional Fitness: Raising Food-Smart Kids
Creating an environment where your kids can make healthy nutritional choices is one of the most important steps you can take to ensure the health of your child.
By fostering a supportive environment, you and your family can develop a positive relationship with healthy food. You can lead them by your example.
Here are 3 tips for getting children to eat healthy food and form wise nutritional habits, offered by Melinda Sothern, PhD, co-author of Trim Kids and director of the childhood obesity prevention laboratory at Louisiana State University:
1. Do-it-Yourself Indoor Olympics
Compete in family indoor Olympic events with items around your house (clear away the breakables first!):
a. Bowling - Set up empty water bottles and knock ‘em down with a ball.
b. Hockey - Grab a squishy ball for a puck and brooms for sticks.
c. Volleyball - Stretch a piece of string or yarn between 2 chairs. Hit the balloon back and forth over the net while sitting, on your knees, and with your feet.
2. Get Bendy With Yoga
Help kids get a good stretch by striking some yoga poses. It promotes body awareness, balance, posture, and concentration. Try the modified lotus pose:
a. Sit in a cross-legged position
b. Put 1 foot on top of the opposite thigh.
c. Do the same with the other foot.
d. Or place feet in a way that is comfortable to keep knees touching the ground.
3. Get Up and Dance
When it’s nasty or dark outside, dance up a storm inside. Take turns having family members make up their own dances. Teach kids a line dance. Put on music and play “statues” where all the dancers must freeze like a statue whenever the music stops. Or just have an impromptu dance party with family or friends.
Sources:Get Kids in Action: “rainy day indoor activities.”
Behavioral Fitness: How Much Sleep Do Children Need?
The amount of sleep a child needs varies depending on the individual and certain factors, including the age of the child. Following are some general guidelines:
1-4 Weeks Old: 15 - 16 hours per day
Newborns typically sleep about 15 to 18 hours a day, but only in short periods of two to four hours. Premature babies may sleep longer and colicky ones shorter.
Since newborns do not yet have an internal biological clock, or circadian rhythm, their sleep patterns are not related to the daylight and nighttime cycles. In fact, they tend not to have much of a pattern at all.
1-4 Months Old: 14 - 15 hours per day
By 6 weeks of age your baby is beginning to settle down a bit, and you may notice more regular sleep patterns emerging. The longest periods of sleep run four to six hours and now tends to occur more regularly in the evening. Day-night confusion ends.
4-12 Months Old: 14 - 15 hours per day
While up to 15 hours is ideal, most infants up to 11 months old get only about 12 hours sleep. Establishing healthy sleep habits is a primary goal during this period, as your baby is now much more social, and his sleep patterns are more adult-like. Babies typically have three naps and drop to two at around 6 months old, at which time (or earlier) they are physically capable of sleeping through the night. Establishing regular naps generally happens at the latter part of this time frame, as his biological rhythms mature. The midmorning nap usually starts at 9 a.m. and lasts about an hour. The early afternoon nap starts from 12 to 2 p.m. and lasts an hour or two. And the late afternoon nap may start from 3 to 5 p.m. and is variable in duration.
1-3 Years Old: 12 - 14 hours per day
As your child moves past the first year toward 18-21 months of age he will likely lose his morning nap and nap only once a day. While toddlers need up to 14 hours a day of sleep, they typically get only about 10. Most children from about 21 to 36 months of age still need one nap a day, which may range from one to three and a half hours long. They typically go to bed between 7 and 9 p.m. and wake up between 6 and 8 a.m.
3-6 Years Old: 10 - 12 hours per day
Children at this age typically go to bed between 7 and 9 p.m. and wake up around 6 and 8 a.m., just as they did when they were younger. At 3, most children are still napping while at 5, most are not. Naps gradually become shorter as well. New sleep problems do not usually develop after 3 years of age.
7-12 Years Old: 10 - 11 hours per day
At these ages, with social, school, and family activities, bedtimes gradually become later and later, with most 12-years-olds going to bed at about 9 p.m. There is still a wide range of bedtimes, from 7:30 to 10 p.m., as well as total sleep times, from 9 to 12 hours, although the average is only about 9 hours.
12-18 Years Old: 8 - 9 hours per day
Sleep needs remain just as vital to health and well-being for teenagers as when they were younger. It turns out that many teenagers actually may need more sleep than in previous years. Now, however, social pressures conspire against getting the proper amount and quality of sleep.
SOURCE: WebMD Feature: "How Much Sleep Do Children Need?
Choosing the Right Sport for Your Child
Try these strategies to help your child find a sport.
Challenge yourself to find out what parts of being active your child likes.
Then try to find an activity that channels there passion. "Look for something they can succeed at and have fun doing," says Michael Bergeron, PhD, director of the National Institute for Athletic Health and Performance and Center for Youth Sports and Health in Sioux Falls, S.D. If soccer doesn't work, try basketball, swimming, dance, or martial arts. "If they're not allowed to play during games and aren't feeling good about themselves, they are in the wrong sport or at the wrong level."
Match sports activities to your child's ability.
This can get more difficult the older kids get. "A lot of sports programs are designed to develop the elite kid. More and more attention is focused on the best athletes. Meanwhile, the average kids who aren't on the starting lineup may get left behind. This can take a toll on teen self-confidence. Many end up dropping out of sports in high school. Kids who aren't star athletes may feel more at home on a church, YMCA, or community center team. They may get more playing time and be more successful.
Get Kids Moving at Every Age!
It's never too late to get your child interested in moving. Here are a few simple tips to help your child build athletic self-confidence no matter his age.
Younger kids
1. Share your skills.
Young kids like to practice motor skills. So patiently teach them how to play catch, kick a ball, swing a bat, ride a bike, skate, or swim.
2. Shoo them outside.
Supervised outdoor time is very important. Spending time outdoors gives kids unstructured time to play and have fun.
School-age kids
1. Sign them up for kids' sports teams. "Expose children to a variety of activities and let them find the ones that are most fun for them."
2. Support, don't push. Show up for events to watch your child play -- not to live out your athletic dreams through your child. "You don't want to be one of those hardcore parents you seeing yelling at the refs." Instead, all you have to do is sit back, relax, visit with the other parents, and cheer your child on.
Older kids
1. Try a sports enhancement program.
"These programs help young athletes develop strength, speed, and agility."
2. Consider a no-cut team.
A growing trend for middle and high schools is to have a no-cut policy for kids' sports teams. On these teams, "any kid who wants to be there to practice and participate is in." Ask about them at your child's school. By working with your child to build his physical skills and add to his positive kids' sports experiences, you'll help him discover the joys of physical activity - and develop healthy habits to last a lifetime.
SOURCE: Web MD Feature “Finding Your Child's Inner Athlete - To get kids moving, building self-confidence is a key to success.”
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