Wesleyan University
Adult Fitness

March - April 2006 Newsletter

Fitness Classes - April 3-May 5
Yoga Fitness
Dance (Cha Cha)
Strength Training on Cybex Machines
Power Stretch
Pilates Mat Class
Squash
Jog
If you are interested in attending any of these classes contact: Heather Minetti, x2928 or hminetti@wesleyan.edu

Lunch-n-Learn Series

Training Strategies for your Athletic Event
Wednesday, March 29, 2006
12:00-1:00 pm
Woodhead Lounge

A Healthy Home: How to Reduce Your Exposure to Toxins
Wednesday, April 19, 2006
12:00 - 1:00 pm
Woodhead Lounge

Why Everyone Needs a Spring Break
Can you barely remember your last vacation? Then listen up: Women who take time off at least twice a year are about half as likely to feel depressed or tense compared to those who slave away without those breaks, according to a study of 1500 women. Only 20 percent of the women surveyed got away only once in six years. Now that's a scary statistic.

How to Chill Out After a Stressful Day
Create a Nightly Relaxation Ritual --- stretch and breath deeply while listening to music, etc
Hit the Gym --- spinning, kickboxing, yoga
Belt Out a Tune --- crank up the tunes and sing away your frustrations during your commute home
Write Your Cares Away --- write in a journal, vent your frustrations
Take a Peaceful Stroll --- take a walk on the beach or in the park, etc
Get Cozy --- take a hot shower, wrap in a cozy blanket
Put Things Into Perspective --- fix a cup of hot chocolate and sit down and take 10 deep breaths, then list 3-5 things for which you are thankful
Cook Healthy --- fix dinner slowly and concentrate on what you are doing, chopping helps relieve tension

Get a Jump on Stronger Bones
You know high-impact exercise builds bone mass, but how much does it take for results? A recent study found that women did an average of just one 60-minute high-intensity exercise session a week (running at a 7.5 minute-mile pace, jumping and aerobic stepping) as well as two 10-minute high intensity workouts, gained a small but significant increase in thighbone density. Do your bones good and add sprints and/or rope jumping to your cardio routine two or three times a week.

The Best Cure For An Aching Back
A few knee-to-chest stretches won't hurt, but for faster back pain relief, you might want to try walking or biking, according to researchers at UCLA. This study tracked 681 patients over 18 months and found that those who engaged in cardio activities reported less pain than those who performed traditional back stretches and strengthening moves, such as seated spinal twists. Check with your doctor to see if cardio might help zap your back trouble.

A New Way to Protect Skin
A revolutionary blend of ingredients, called Helioplex, may be able to keep skin protected longer from damaging Ultraviolet-A (UVA) rays, say researchers at top skin-care company Neutrogena. UVA is responsible for premature aging of the skin and possibly even skin cancer. Used daily, Helioplex may help minimize fine lines, age spots and other skin changes caused by sun exposure.

A Cancer-Fighting Drink For Women
Ovarian cancer strikes more than 22,000 American women a year, but drinking two cups of black or green tea a day can slash your risk in half, according to Swedish scientists who followed 60,000 women for 15 years. The research also showed that having a single daily cup reduced the odds by 24 percent. Most of the women in the study sipped black tea, but other evidence indicates that compounds in green tea also cut cancer risks.

The New Dizziness Cure
It is common to get a head rush when you stand up quickly or after practicing yoga inversions like downward facing dog. If you're otherwise in good health, this type of dizziness is probably orthostatic hypotension, a harmless drop in blood pressure. Simply drinking two glasses of water about 15 minutes before standing boosts blood pressure, so it can prevent the spins, according to recent research. If you have this problem in yoga class, try drinking the two glasses of water beforehand, and keep a water bottle nearby. Experts caution that women with persistent dizzy spells should see a doctor.

5 Foods That Keep You Sharp
What you eat can have a powerful affect on your memory and energy levels, according to James Joseph, Ph.D., of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
Concord Grape Juice (152 calories) - Enhances memory and problem-solving skills by increasing dopamine in the brain. High in protective antioxidants.
Soy Milk  (127 calories) - Speeds learning ability and boosts memory (but only in women), most likely due to the phytoestrogens it contains
Raisins (78 calories) - Contain boron, which may sharpen memory and increase mental alertness and reaction time
Spinach (41 calories) - Loaded with lutein and other antioxidants that protect brain cells
Blueberries (83 calories) - May increase brain-cell production in the hippocampus, the area of the brain that regulates memory