Have you had a fitness profile lately?  The Micro Fit, Fitness Profile is an all-inclusive health & fitness evaluation available to all of our members and guests.  During this appointment, the fitness staff will review your Lifestyle Questionnaire, perform the fitness profile using the Micro Fit system and develop a personalized exercise prescription!  This appointment will provide you with a base-line for your current fitness level and provide a comparison to others of the same age and gender.   The Fitness Profile consists of computer controlled assessment equipment, administered by one of our personal training staff.   Our trainers will evaluate your fitness in 7 areas giving you an accurate assessment of your fitness level.  Measurements include: blood pressure, heart rate, weight, body fat analysis, flexibility, biceps strength and a sub maximal assessment of your aerobic fitness.  Your profile results will be discussed with you in detail and you will be given a personal print out of the report along with suggested guidelines for your training.  This assessment is available every 3 months, and is suggested to later re-evaluate in order to accurately view your progress.  This program will help our fitness professionals make changes to your program! 

Please dress comfortably and avoid caffeine, smoking, heavy meals, and exercise for at least 3 hours prior to your appointment for the best results!

To schedule your fitness profile, please stop by member services and one of our staff members can assist you!  If you have any questions feel free to contact:

Nate Graham, Fitness Director, Personal Trainer

ngraham@plymouthfitness.com

508-746-7448, ext. 43

Plymouth Fitness is once again proud to sponsor the Plymouth Manomartian 5K Race/Walk on Sunday May 16th at 10am.  The course is right here in the Plymouth Industrial Park and goes right past Plymouth Fitness!  Last year’s winner was Plymouth Fitness member Nate Cristofori with a time of 18:42.  There were many Plymouth Fitness members who participated last year, including 85 year old Hazel Rigby with a time of 57:14.

For all the detail, registration forms, last year’s results & more go to http://manomartian.com/index.html .  Proceeds benefit the Town Of Plymouth Recreation Department Summer Camp Fund.

Always secure your valuables.   Although we would like to think that we know everybody at the club, Plymouth Fitness is a public place with many members and guests.  Take the same precautions you would take anywhere with your wallet, jewelry, clothing, keys, etc.  Not keeping your valuables locked in a locker is not recommended.  If you do not have a lock on a certain day, Member Services staff will be happy to hold your valuables.

Cell phone use in lobby only.  Most cell phones now have cameras, so to protect the privacy of all members in the locker areas and throughout the club, cell phone use is only allowed in the lobby.  Also, most people find it to be distracting while someone is having a cell phone conversation while exercising, so please refrain from using cell phones in any area of the club except in the lobby.

 Rack ‘em!  Simply return the weight plates, dumbbells, barbells, accessories, etc. to their storage area or rack when you are finished using them.  That way, members can always find what they are looking for easily.  Also, remember that everyone is not as strong as you…they might not be able to lift those 45 lb. plates off the leg press machine.

 Got clean shoes?  Please help us to keep the sand and road salt out of the building and off the equipment by not wearing your “street shoes” while exercising.  If possible, have a separate pair of “club shoes” that are not worn outside.

 Did you forget something?  Like your sweat!  No one wants to start using a piece of equipment or stretch mat only to find that the previous user neglected to wipe up their sweat when they finished.  Pre-moistened sanitizing wipes are located throughout the club.  Please use them.  Not to mention, it will keep the germs away.

 @#$%^&^@#!  Foul language is a no-no at Plymouth Fitness.  Your club serves members of all ages including young children and senior citizens.  Be respectful of them and yourself by not cursing.

 No shaving in the steam rooms or saunas.   This one should be obvious!

 Share and share alike.  Please be courteous to others when using the free weight equipment, lap lanes in the swimming pool, and weight machines by allowing others to “work-in” or “share the lane” if they are waiting.  You might even make a new friend…

New credit/debit card or checking account.  Please remember to provide us with your new billing account information when you receive any new numbers from your bank or credit card company promptly.  It could save you a service fee!

 You could be a hero!  Please report any suspicious activity or medical emergencies to a Plymouth Fitness staff member immediately.

 Thank you for helping us to continue providing you with

 the premier health club on the South Shore!

Pilates for Golfers

with

Allison Medico

Let’s swing for more yards and lower handicaps!

As a golfer, it is crucial to have a strong and stable lower body and a flexible and mobile upper body.

Let me assist you to:

• Strengthen your abdominals and lower back.
• Increase your flexibility and mobility in your shoulders, hips and spine.

 Pilates has been proven to:

Improve posture -> improves rotation -> more powerful drives

Increase strength and flexibility -> faster club head speed ->longer drives

Improve balance and coordination -> improved swing dynamics

Identify and strengthen your core -> hitting the ball with more force

Define and improve muscle tone ->stabilizes the muscles and hips for straighter drives

Reduce or eliminate back pain -> more play with less or no pain

Increase energy levels -> 18 holes of stamina

( www.pilatesforgolf.com)

 Six sessions only $140 ~ Starting March 26, 2010 

Fridays at 5:45pm in the Group Exercise Room

REGISTER SOON at MEMBER SERVICES AS SPACE IS LIMITED!

Saturday 3/13/10 & 4/10/10 Adult racquetball clinic 10am – FREE!

Saturday 3/20/10 & 4/17/10 Junior racquetball clinic 10am – FREE!

Wednesday 3/17/10  Luck of the draw doubles 4:30pm to 7:30pm

Saturday 5/1/10 Men and Women B,C, and Young Adult Club Championship

(Register at Member Services)

Diane Nash has a remarkable story…

After suffering a heart attack at only age 42, Diane started to follow her doctor’s recommendation of maintaining a fitness routine including cardio & strength training.  She started working with Personal Trainer, Donna Trask and has been extremely loyal to her twice weekly sessions.  In fact, Diane’s cardiologist stated that her last stress test showed no signs that a heart attack ever took place!

Plymouth Fitness is proud to play a role in Diane’s healthy lifestyle.  Congratualtions Diane…enjoy your upfront parking space.

Plymouth Fitness announces that it is now the Official Training facility of the South Shore Outlaws.  The South Shore Outlaws Semi Pro Football Team of the New England Football League was established in 2003 and is based in Plymouth Ma. The team is owned and operated by Ron Rezendes a resident of the area. Since their inception, the South Shore Outlaws have continued to grow every year. In 2005, the team went undefeated and appeared in the AA conference Championship. They also earned a berth in the Harvest Bowl.

More about the Outlaws here http://outlawsfootball.ning.com/

Plymouth Fitness – Health E-Review, Volume 8, Issue 10

 Four New Studies Link Exercise To Healthier Aging

 Four new studies published in the Archives of Internal Medicine link exercise with healthy aging, either through reduced risk or slower progression of several age-related conditions or through improvements in overall health in older age, and detail associations between physical activity and cognitive function, bone density and overall health.

 Researchers point out that previous studies have linked exercise to beneficial effects on a range of conditions and diseases, including obesity, diabetes, heart disease, cancer, lung disease, arthritis, falls and fractures, that can hamper older people’s ability to get on with their day to day tasks and lead independent lives. Regular physical activity has also been associated with greater longevity as well as reduced risk of physical disability and dependence, the most important health outcome, even more than death, for most older people.

 Qi Sun et al. (2010). Archives of Internal Medicine. 2010;170[2]:194 -201.

 Teresa Liu-Ambrose et al. (2010). Archives of Internal Medicine. 2010;170[2]:170 -178.

 Thorleif Etgen et al. (2010). Archives of Internal Medicine. 2010;170[2]:186 -193.

 Wolfgang Kemmler et al. (2010). Archives of Internal Medicine. 2010;170[2]:179 -185.

Exercise and Green Tea Decrease Depression in Breast Cancer Survivors

 A recent study in the Journal of Clinical Oncology found that regular exercise and drinking green tea might play an important role in warding off depression among breast cancer survivors. Researchers examined factors related to depressions in 1,399 Chinese women who were an average of 54 and who were treated for breast cancer in Shanghai, China between April 2002 and December 2006.  Six months after their diagnosis, their physical activity levels; food, tea, and alcohol consumption; cigarette smoking; and use of herbal medicines and supplements were assessed

 Sixty two percent of women reported some sort of exercise and they were 20 percent less likely to be either mildly or clinically depressed. Compared with non-exercising women, the likelihood of depression was 28 percent lower among women who exercised more than 2 hours a week, and 42 percent lower among those who increased their post-diagnosis exercise time.

Dai Q et al. (2010). Is green tea drinking associated with a later onset of breast cancer? Journal of Clinical Oncology. (1):74-81.

 Treadmill Helps Parkinson’s Patients Walk Better

 A new study published in the Cochrane Library found that treadmill training can help Parkinson’s patients to walk better. In Parkinson’s disease, neurons producing dopamine, an important chemical messenger in the brain, die off, leading to movement problems, tremor and rigidity. Many Parkinson’s patients have a characteristic shuffling gait, which can boost their risk of falls and fractures.

 Treadmill training has been used to help improve gait in Parkinson’s patients, so to investigate, researchers identified eight studies that compared treadmill training to no treadmill training in a total of 203 Parkinson’s patients.  Their analysis found that training significantly improved walking speed, stride length and walking distance. However, it did not improve the ‘cadence,’ or rhythm, of a patient’s gait.  The researchers conclude that it’s unclear how long the benefits of treadmill training will last, or the best way to deliver this type of training to patients with the movement disorder.

 Mehrholz J, et all (2010). Treadmill training for patients with Parkinson’s disease. Cochrane Library. Jan20;(1):CD007830.

Active Parents More Likely To Have Active Children?

 According to a study published in the journal Preventive Medicine, parents’ level of physical activity is not directly associated with that of their children, but instead the direct link is between parental support and a child’s level of physical activity. For the study, 268 children ages 2 to 5 in early childhood education centers in Queensland, Australia were studied. Of these children, 156 parents or caregivers were surveyed on their parental practices, behaviors related to physical activity and demographic information.

 The results indicate that active parents may be more likely to have active children because they encourage that behavior through the use of support systems and opportunities for physical activity, but there is no statistical evidence that a child is active simply because they see that their parents exercise. Researchers concluded that this underscores the need for parents to provide emotional support and opportunities for activity for their children. Regardless of whether a child is athletic or is perceived to be physically gifted, all children need opportunities and encouragement of physical activity.

 Loprinzi PD, Trost SG. (2009). Parental influences on physical activity behavior in preschool children. Preventive Medicine. Dec.3.

 Aerobic Training Improves Physical Fitness for Children with Juvenile Idiopathic Arthritis 

 A recent review of literature about exercise therapy in the management of juvenile idiopathic arthritis (JIA) shows that structured aerobic training or low-intensity programs do not exacerbate arthritis and can lead to improved physical fitness, quality of life and functional abilities in children and adolescents with JIA.

 Children with JIA are much less active than their peers. Inactivity in pediatric patients with JIA leads to deconditioning and disability and decreased bone mass, reduced quality of life and possibly increased mortality in adulthood. Although advances in pharmacology have improved the lives of children with JIA, management should also include a moderate, consistent exercise program or more active lifestyle. Physical activity may improve exercise capacity, decrease disability in adulthood, improve quality of life and, in some patients, decrease disease parameters. Further studies are needed to assess practicality of various programs and long-term effects of exercise in children and adolescents with JIA.

 Long AR, Rouster-Stevens KA.  (2010). The role of exercise therapy in the management of juvenile idiopathic arthritis. Current Opinion in Rheumatology. 2010 Mar;22(2):213-7.

Kelly Lafontaine has been employed at Plymouth Fitness on the Member Services Staff since July 2009.  Prior to that, Kelly was a member of the club for six years.  Since she started, Kelly has displayed a commitment to serving our members and a fun attitude.  Always smiling and helpful, Kelly is a team player.  Recently, when a member was having a medical emergency, Kelly executed her training perfectly.  She even invented one of our Signature Smoothies and will soon graduate from Bridgewater State College.  Great job Kelly Lafontaine!

A lot of my clients ask me what is better ice or heat?  So I thought I would share this information with you. 

I also would like to invite you to email me any questions you may have and I can post your questions with answers or email you directly. You can reach me at: ktierney@plymouthfitness.com.  I look forward to your questions!

The acronym RICE, is an easy way to remember the five basic methods used to speed minor injury recovery for acute soft tissue musculoskeletal  (Rest, Ice, Compression, Elevation) An acute phase is considered the first 24-72 hours after an injury. These five steps are the accepted standard for treatment for overuse injuries, contusions, strains, sprains, and dislocations.

For acute injuries, RICE treatment should be started as soon as you notice symptoms. If it is begun promptly, for some injuries, it can save you days or weeks of discomfort and inactivity by assisting with the recovery.

REST. This type of rest involves removing the person from the activity and then placing them in a rehabilitation program beginning with easy range of motion exercises.

ICE the best line of defense in most acute, soft tissue injuries is the application of ice. Ice decreases swelling and bleeding by causing a constriction of blood vessels; thereby, minimizing the damage. Depending on the amount of fat between the skin and the injured area and the depth of the injury determines how long you apply ice. Little fat: a maximum of 10-15 minutes; More fat? 20-30 minutes max. Brief applications until numbness is achieved are effective for conditions such as tendinitis or ligament sprains. Longer durations are necessary for muscle strains. You should do this two or three daily treatments or depending on the severity every 1.5 to 3 hours. Make sure to put some kind of insulating layer between the skin and the ice to prevent frostbite.

Compression. Direct external pressure applied to the injured area will help prevent swelling, decrease hemorrhage and bleeding. It is best done with an elastic wrap or an elastic bandage. Wrap from the largest muscle below the injury to the largest muscle above the injury or begin wrapping from the point farthest from the heart and wrap toward the center of the body.

Elevation helps reduce internal bleeding and swelling. The injured area should be elevated above the level of the heart. Do not elevate an extremity if a fracture is suspected until it has been stabilized with a splint.

Application of Heat. Heat increases blood flow and the “stretch ability” of tissues, decreases pain, muscle spasm and joint stiffness as well as promotes soft tissue repair. Heat can work well during chronic or rehabilitiation stages of an injury.  Heat works well when used prior to rehabilitation exercises and ice after the exercise.