Volume 3, Issue 5
MYRTLE BEACH RECREATION
February 4, 2013
Exercise for Health vs Fitness
The physical fitness of
each person is different.
When you select an exercise and start training
yourself to do
the exercise, you
should do it according to your
own ability and
proceed gradually to ensure
safety. What
amount of exercise is
right for you? The
"Rating of Perceived Exertion Scale" below is for
your reference. To improve your health
through doing exercise,
you need to correct the
misconception that the
more intensive the exer-
cise, the more effective
it is. You only have to
select and do an exercise of medium inten-
sity. During the process, you should feel
slight perspiration, faster
heartbeat and deeper
breathing.
Each person will make
different selections according to their age, interests and physique.
Regardless of the type
of exercise selected,
physical fitness can be
improved to a certain
extent. Physical fitness
comprises cardiopulmonary endurance, muscle
strength and endurance, suppleness and body
composition. For
those individuals
exercising for the purpose of fitness effort
and intensity will at
times reach an 8 or 9 on
the perceived exertion
scale for short periods of
time.
http://www.lcsd.gov.hk/
healthy/diary/en/
exercisepedia.php
How to Persevere in Exercise
Have you been avoiding
exercise because of laziness or inertia? You can
try the following:
Select different types
of exercise: This can
increase variety and prevent strain caused by
repetitively doing the
same type of exercise.
Exercise with friends:
Mutual encouragement
and support maintains
interest in exercise.
Presenting Sponsor
Set short-term or periodic goals: Long-term
goals will cause you to
give up easily. The
achievement of periodic
goals can heighten your
sense of success, boost
your confidence and
sustain the motivation to
continue exercising.
Reward yourself:
When you achieve your
goals, give yourself
some rewards as enProud Supporters
couragement to work
towards next goal.
Tell your friends or
family your exercise
plan: Friends or family
members can support
you and monitor your
progress.
Think positively:
Maintaining an optimistic
attitude as well as imagining that the sense of
satisfaction and the feeling of success can help
motivate you to move
forward.
http://www.lcsd.gov.hk/
healthy/diary/en/
exercisepedia.php
The Benefits of Strength Training
We have been told by everyone
we know from friends and family to all the PSAs on TV about
how important it is to get at
least 30 mins of exercise in at
least 3 times, though 5 times a
week is most beneficial. However, many don’t realize how
important the benefits of
strength training is for our bodies, and over all well being, and
of course for weight loss. For
every pound of lean muscle you
build during strength training
you will burn an additional 3550 more calories per day, compared to having less lean muscle. This means that even while
you are sleeping you are burning more calories than you
would with just doing cardio
alone.
Cardio exercises will
burn more calories per minute
than you will with strength
training. For instance a person
weighing 130 pounds will burn
around 5-7 calories per minute
with strength training, when
doing cardio that same person
will burn 8-12 calories per minute. Now here’s the difference.
Strength training may burn less
while performing the exercise,
however, because you are
building more lean muscle you
will actually burn more calories
during the day. With cardio the
calories you burn only take
place during the exercise itself,
while strength training will continue to burn calories (and at an
increase amount) throughout
the entire day.
Because of the increase in the
amount of calories burned
throughout the day, you are
also increasing your metabolic
Page 2
rate, which in
the long run
helps us with
our battle of
the bulge.
Another fabulous benefit of
strength training
is increasing &
restoring your
bone density. It
will actually help
prevent and
fight the disease
osteoporosis. So strength training is not just for men, but most
certainly beneficial to women of
ALL ages!
The suggestion
for strength training is to complete at least two to three sessions per week. You will want
to select at least two exercises
per muscle group, and complete
sets of 10-12 reps for the upper
body, and 12-15 reps for the
lower-body & ab muscles.
So bust out those weights and
start building that lean muscle!
losingforsuccess.wordpress.com
Choose to Lose
Congratulations.
You’ve com150 Words
pleted 4 weeks of your new lifestyle. As a reader of this message, you are considered one of
the committed. Throughout the
past 8 year history of this program, the overwhelmingly vast
majority of people who have
quit have done so in the first 4
weeks. A large percentage of
people this year are doing well
and putting in the work required
to get results. Now is when
things really start. Now is when
you will begin to notice some
discreet changes in your body.
Remember, we measure during
Week 6 and again at Week 11.
Next week could be a truth telling week for you. Remember
every body is different. Some
people may see results on the
scales first and some may see
results in measurements at first.
Either way, Weeks 5-8 are the
times in which most people begin to see some changes, feel a
little different, experience
higher metabolism, and begin to
see some promising results.
Regardless of your performance
keep working hard and you can
get where you want to be.
Another key component of the
program you will experience at
the mid-way point is our Com-
munity Challenge. This year’s
5K for Health is a great way to
experience a little fun with all of
the program participants by
competing against all of the
Choose to Lose teams, all of the
Choose to Move teams, our
Choose to Train and Choose to
Swim teams in a fun 5K Walk
along the Boardwalk. The challenge is based on which teams
have the most program participants and guests attend the 5K.
Make sure your team comes out
strong.
Event Calendar
5K for Health
Saturday February 9 10:00am
Start spreading the news. Our
3rd annual 5K Walk will be held
at Plyler Park on the ocean at
10th Ave N to raise awareness
and money for the American
Heart Association and provide
some fun competition and great
prizes to the teams who bring
the most people.
The American Heart Association
will be offering Tribute Stickers for
$1 for each walker to wear in
honor of someone you know with
heart issues or for yourself as a
commitment to your own heart
health. Remember to bring $3 on
Saturday: one for yourself, one for
your guest, and
one for someone who forgot
to bring one.
Final Health & Fitness Seminar
“Better Eating for Better Aging”
Grand Strand Health & Wellness
Saturday March 9 10:00am
Please disregard the previously
published 9:00am seminar.
Dr Garner will be here at
10:00am with a healthy catered
breakfast.
Wear your Choose shirts for our 5K for Health this Saturday
Team Registration Begins at 9:15am at Plyler Park
Pre-event festivities begin at 9:25am with mini-fitness classes overlooking the ocean,
the sounds of DJ Marino, and lots of give-aways
VOLUME 3, ISSUE 5
Page 3
Choose to Move
I just LOVE seeing everyone in
all the classes, it does my heart
so much good! This week’s
newsletter is all about Exercise
for Health and for Fitness, there
IS a difference. When we
throw a “fitness for points” in
the mix, that just adds another
element. So as you read this
week’s newsletter, you can see
that you need BOTH cardio
work and strength training. If
you have not been in the weight
room yet or been in a class
where you are lifting weights,
this is the week to start! Decide
what level you need and find
the right class or find Gary in
the weight room and get ideas
from him about what you need
to do. It is also valuable that
the Choose fitness class list has
such a variety because it is always great to change it up and
try new things to keep it fresh
and interesting.
This week is our series of
Choose to Move meetings(Pick
One); Tuesday at 8:30am or
5:15pm or Wednesday at
Noon. There will also be a
meeting at 9:15am on Saturday
before the 5K for Health at
Plyler Park. So if you are going
to that one, it will count as your
meeting, but if you still need to
get your shirt, I will be handing
them out at meetings on Tuesday and Wednesdays. I hope
you are gathering friends and
family to help your team bring
the most walkers that day. We
will be competing against all of
the other Lose categories. You
can pick up some flyers from
me to pass around to friends or
others to help you spread the
word.
Have a wonderful week and I
hope to
see you on
Saturday!
Fitness Class & Aquatics Class Highlight
Tabata was founded in Japan by Izumi
Tabata. He conducted tests on two
groups of athletes; comparing moderate
high intensity training with high intensity interval training. The results were
that the athletes training in high intensity
interval training improved their aerobic
systems as well as their anaerobic system.
Tabata is a four minute session. Each
Tabata has 8 intervals of which you exercise at a very high intensity for 20 seconds. After 20 seconds, you have 10
seconds to rest.
Benefits of high intensity interval training
is that it can boost your metabolism and
heart rate up in a matter of seconds. This
means your body will be burning fat even
when you aren’t doing anything.
Tabata
Join Abby on Monday, Wednesday, and
Friday at 7am or Sam on Monday and
Wednesday at 7:15pm. Each class is designed to incorporate cardio and strength
exercises and are packed full of hard work
and fun!
Did you know... your Choose membership gives you access to workout at Canal Street Recreation
Center 7 days a week and at Crabtree Memorial Gym Tuesday through Saturday?
All Choose Fitness Classes take place at Pepper Geddings Recreation Center.
Choose Aquatics Classes take place at both Pepper Geddings & Canal Street Recreation Centers.
VOLUME 3, ISSUE 5
Page 4
Choose to Train
Welcome to week 5! So far the
classes have been great and the
attendance is even better. For
those of you that came to
Wednesday night’s class, I hope
you enjoyed flag football. Everyone stepped up their game and
brought it home for a great
workout! Everyone worked hard
and hopefully had fun! We
missed those of you who could
not make it and you missed a
great time! It really was a close
race and the intensity was high.
It is great to see everyone utilize their abilities and enjoy the
competition! We work hard to
play hard! And your hard work
pays off because we can see it
during the challenges and
games!
lots of fun pictures and information just for you guys to enjoy!
Don’t forget about the Choose
Heart Walk this Saturday Feb.
9th at Plyler Park! Bring your
friends and families for a day of
fun and fitness while running
for the American Heart Association! The more people you
bring the better chance of winning. Winners get 30 rec
bucks!!!! The walk starts at
10am but be there early to take
attendance and warm-up. C2T
leader Michael will be there to
sign you in. BE THERE!!!
I would like to congratulate
Pamela Porchia, for having completed the most fitness class
punch cards so far in the competition. Great job. Keep going
to classes and working to improve your fitness.
“You don’t have to be great
to start, you have to start to
be great.”
-Zig Zagler
Make sure to check out the bulletin board. Soon there will be
Weekly Recipe
Jerk-Seasoned-Chicken & Pepper Saute
Ingredients
1/3 cup orange juice
1 lb boneless skinless chicken breast halves, cut into thin
strips
2 teaspoons cornstarch
2 teaspoons Caribbean jerk seasoning
1 package (1 lb) frozen bell pepper and onion stir-fry
Nutrition Info Per Serving
(Serving size = 1 cup)
Calories 190
Fat 4g
Protein 26g
Carbohydrate 13g
Cholesterol 70mg Sodium 210mg
Directions
1. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat
until hot. Add chicken and jerk seasoning; cook and stir 5 to 7 minutes or until chicken is
no longer pink.
2. Add bell pepper and onion stir-fry; cover and cook 3 to 5 minutes or until vegetables
are crisp-tender, stirring occasionally.
3. Meanwhile, in small bowl, combine orange juice and cornstarch; blend until smooth.
Add to mixture in skillet; cook and stir until bubbly and thickened.
VOLUME 3, ISSUE 5
Page 5
Choose to Swim
Congratulations on another
great week! The 15 Swim to
Lose participants have lost 41
pounds so far. EXCELLENT!!!
We have had banner attendance in our water exercise
classes this week. I think everyone loved our new Aqua
Zumba instructor Matt. If you
missed out on his classes last
week, you missed a treat.
Those classes meet Tuesday &
Thursday at 11am at Canal
Street pool and Friday at 10 am
at Pepper Geddings Pool. Don’t
miss the Party in the Pool!
Check out the bulletin board in
the Cardio hallway. Check out
your progress on the swimming
pool. Look for your name and
number and watch your swimmer move. Check back each
week so you can see how you
match up with your teammates.
lifting any weights/using the
weight machines, this is the
week to start! Our goal for this
week is just 2 visits to the
weight room. If you come in
the morning, talk to Gary and
ask him to help you out with a
very beginning weight training
routine using the machines.
Any of the attendants in the
weight rooms can help you operate the machines safely. So,
it’s up to you . . . What are you
waiting for? Just Do It!
Our focus this week is strength
training! Hopefully you’ve read
all the articles outlining the
benefits of weight training.
Check out the article below is
you haven’t yet If you are not
Cardio & Strength Training
For complete health and fitness
benefits, it is essential to have a
well-rounded training program
that includes both Cardio and
strength work. The benefits of
Cardio Training have long been
established, but it is only part of
the picture. Regular strength
training prevents age-related
lean muscle tissue loss, helping
the basal metabolic rate to remain high. While Cardio training
has a high caloric expenditure,
the larger the muscle mass, the
higher the resting metabolic
rate. Therefore both modes play
an important role in weight
management\weight loss.
VOLUME 3, ISSUE 5
Use of Cardio and Strength
Training Combined
 Anyone seeking the benefits
of exercise needs to combine both Cardio and
strength training as both
play an essential role in all
health\fitness related parameters
Benefits of Cardio and Strength
Training Combined
 CV exercise has a high caloric expenditure, lowers
resting heart rate and improves Cardio function. It is
an excellent form of exercise
for weight loss and weight
management.

Strength training done correctly
will balance the body's musculature, giving the muscles a toned
and defined appearance. Basically, Cardio exercise removes
the subcutaneous fat (on top of
the muscle) and strength work
improves the functionality of the
muscle.
All ages and most populations benefit from the combination of both forms of
training, including elderly,
adults and children
By combining strength with
Cardio exercise, the likelihood of
injuries is decreased.
Page 6
Top 10 Reasons U Need to Swim Laps Today
10. Swimming is the only
sport you can do from cradle to grave. Young children
to the very seniorist of citizens
can learn to swim. I just saw a
son), and even your lower body.
96-year-old man compete in a
swim meet. I’m not making
swimming. It hits the core
that up.
5. Swimming works your
core. Wow, if there is any activity that engages and demands much from the core, it is
muscles from all angles. All
that rolling from side to side
9. Swimming is a full body
workout. What other sport
can you do that uses the back,
shoulders, triceps, abs, glutes,
hamstrings and quads all at
once?
with each stroke zeros in on the
8. Swimming strengthens
your lungs. Do you struggle
with asthma? Then start swimming some laps, girlfriend! The
breathing forces your lunges to
get stronger and healthier.
Some of the world’s best swimmers are asthmatics.
4. Swimming is cheap! OK,
all you frugalists out there, this
sport is for you. All you need is
7. Swimming is a NO impact
activity. Trying to save your
knees? Are your hips killing
you? Swim some laps and be
so very kind to your joints.
6. Swimming is resistance
training. With all that water to
push and pull through, you are
surrounded by tons of resistance. Swimming is an excellent for toning the shoulders,
back (adios back fat!), triceps
(WOW, my tris burn when I
swim), abs (see the next rea-
VOLUME 3, ISSUE 5
core. Every butterfly kick
makes the abs kick into high
gear. Swimming whittles away
that waist down like nothing
else.
a suit and some water. Well,
goggles are also a must. And I
have to throw in a cap. And if
you want an even better workout, you can splurge on a kickboard, fins, hand paddles and a
swim buoy. Or, you can just
scrounge in the lost and found
at your pool and swipe those
(yes, I am guilty)
3. Swimming is great for
cross training. Are you have
avid runner and always have
been? Swimming is ideal to mix
it up and start using your dormant upper body muscles.
2. Swimming gets your
heart rate up. With so many
muscles engaged and with the
regulated breathing thrown in,
you can bet your butterfly that
your heart is definitely challenged during a swim.
1. Swimming burns calories. A 150-lb woman can
swim moderately and burn up
to 207 calories in a 30 minute
swim. If she swims vigorously,
she can burn up to 333 calories
in 30 minutes. Heck, swim
longer and burn more calories.
Sign me up!
You you me, I just can’t stop
with ten. I must throw in the
#1 reason I swim:
The real #1 reason I swim:
Swimming is quiet. Despite
all the health benefits to swimming, this is definitely numero
uno for this crazed mother. No
kids, no screens, no food, no
traffic, no dog who is actually
an escape artist, no lines to wait
in, no bills to pay, no phone
calls, no laundry, no messes.
Just me and sound of the water.
Tranquil peace.
Now, THAT is hard to come by.
Taken from
http://www.trainermomma.com
JUNE 25, 2010
Page 7
Top 10 Foods for a Grocery List
Here are some foods that experts say should be on any
health-conscious shopper's grocery list:
Tomatoes. These juicy, red
fruits are loaded with the antioxidant lycopene, which has
been shown to reduce the risk
of cardiovascular disease in
women.
Low-fat proteins. Good
sources of lean protein include
seafood, skinless white-meat
poultry, eggs, lean beef
(tenderloin, sirloin, eye of
round), and skim or low-fat yogurts, milk, and cheeses. Some
research has indicated that a
diet moderately high in protein
can keep hunger at bay, and
thus help you lose weight.
Whole grains, oats, and fibrous foods. Fiber helps your
digestive tract work properly
and lowers cholesterol levels
while keeping your belly feeling
full. Whole grains also contain
antioxidants, are fat free, and
are easy to fit into your diet.
Berries (red and blue), including grapes. Berries are loaded
with vitamins and minerals, as
well as phytochemicals with
cancer-fighting properties. Red
grapes, in the form of one glass
of red wine daily, may even reduce the risk of heart disease,
according to the American Heart
Association. (If you're a nondrinker, check with a doctor before starting.)
Nuts. A handful of almonds,
cashews, pecans, or walnuts
provides fiber, vitamin E, and
healthful, monounsaturated
fats. Just watch your portion
size; these nutritious nuggets
are high in calories.
Fish and fish oil contain
omega-3 fatty acids that
can reduce the risk of
heart disease by protecting the heart against inflammation. The American
Heart Association recommends eating fatty fish
such as salmon, mackerel,
tuna, or sardines at least
twice a week.
Unsaturated fats such
as olive, canola, and soybean oils are the best kind
of fats.
Low-fat dairy products
provide plenty of calcium
to help keep bones and teeth
strong, are a great source of
protein, and may even enhance
weight loss, according to some
research.
Vegetables are a healthful
eater's best friend. All veggies,
except avocadoes, are fat-free
and loaded with disease-fighting
phytochemicals.
Legumes (like pinto, garbanzo,
kidney and black beans and lentils) are underrated. The lowly
bean is naturally fat free and
loaded with protein, fiber, vitamins, and minerals, especially
iron. They add few calories, but
keep you feeling full.
Source: www.mayoclinic.com
www.webmd.com