Title: Living well
Full Citation
Permanent Link: http://ufdc.ufl.edu/UF00087248/00002
 Material Information
Title: Living well
Series Title: Living well
Physical Description: Serial
Creator: College of Heath and Human Performance, University of Florida
Publisher: College of Heath and Human Performance
Publication Date: May 2008
 Record Information
Bibliographic ID: UF00087248
Volume ID: VID00002
Source Institution: University of Florida
Rights Management: All rights reserved by the source institution and holding location.


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Livina Well

5 Fun Summer Workouts

1. Kayaking
Calories Burned
Up to 340 per hour
Body Benefits A sculpted
upper body. Pulling the pad-
dle against the water is great
resistance, you target your
shoulders, triceps, biceps,
back, and core.
Word to the Wise Beginners
should use an open kayak--or
take a lesson to learn how to
escape the kayak first.
Your Destination Try a
guided outing on Newnan's
Lake in Gainesville. See
adventureoutpost.net for more

2. Hiking
Calories Burned Up to 400
per hour
Body Benefits Improved car-
diovascular fitness. Hiking
will give you stronger, leaner
thighs and firm your rear to
Word to the Wise Invest in a
good pair of boots or trail
runners (go to Back-
packer. com for a buying
guide) and be sure to break
them in by wearing them on
errands before you hike.
Your Destination Try
making a day trip out to
Payne's Prairie for breathtak-
ing local wildlife.

3. Speedminton
Calories Burned Up to 400 per
Body Benefits Tank-worthy
arms. This hot new game is a
cross between racquetball, bad-
minton, and tennis but with no
nets or walls involved. Players
bat a speeder--which looks like
the birdie used in badminton--
back and forth using lightweight
The results are similar to those in
tennis--sculpted arms and back,
toned legs, and better hand-eye
Word to the Wise Pack chalk to
draw a court, and remember: It's
just a game.
Your Destination Anywhere,
USA--that is, the street, your
backyard, or the beach. You can
purchase equipment for $30 to
$50 at sporting goods stores or at

4. Cycling
Calories Burned Up to 500 to
700 per hour, depending on
speed and terrain
Body Benefits Improved cardio-
vascular fitness plus solid legs
and buns.
Word to the Wise We know
that spandex can be unflattering,
but it makes a huge difference
when cycling. Cycle shorts pro-
vide padding and wick away

By Mike Fleming

moisture, preventing your rear
end, legs, and groin from getting
Your Destination Try heading up
to San Felasco Hammock State
Park in North Gainesville. See
www.sanfelasco.net for more

5. Inline Skating
Calories Burned Up to 816 per
Body Benefits Sculpts your buns
and thighs without pounding your
knees. Skating is much less jar-
ring than other high-intensity
sports like jogging.
Word to the Wise Don't be
intimidated. Ease into it by tak-
ing lessons.
Your Destination An empty
parking lot or your driveway for
practicing. For something more
challenging, try the Pinellas
Trail in Pinellas County, FL or
the Gainesville-Hawthorn Trail
right here in Gainesville.

Inside thisissue:

Summer Fun 1
Heat Tips 2
Member of the Month 1
Exercise Tip: Golf 2
Break Week Hours 2
Contact Information 2

May's Member of
the Month!
Eric Steinfelds

Eric Steinfelds
will receive afree
month of


.4 9
& 4




UF Lin Igng' ll
,t ,n .,, R
Yon Hall 12
Room 12
Phone: 352-392-9767
Email: livingwell@hhp.ufl.edu

Cassie Howard, M.S., Program Director, Choward@hhp.ufl.edu
Sherry Adams, Program Manager, sherryad@hhp.ufl.edu
Kristen Barker, Program Manager, kbark@hhp.ufl.edu

Contact one of our Personal
Trainers to schedule an
Kelly: Kmk1624@ufl.edu
Sarah: sarah817(a)ufl.edu

Group Fitness Schedule:
Monday, May 12h to Friday, August 8h
No classes June 23rd to June 27th
Group Class schedule may change for Summer B

Exercise Tip:
Increase Your Golf Swing Speed
Mike Pederson: performbettergolf.com

Step 1: Assume a standing position with your arms
straight and hanging down in front of you, holding
your medicine ball or dumbbell.
Step 2: As you step forward with one leg, rotate
your upper body to that same side, holding the
medball or dumbbell chest high the whole time.
Step 3: Return to starting position and do the oppo-
site leg.
Step 4: Repeat each side 10 times for 3 sets.
If you are consistent with this exercise, you will see
improvement in your golf swing speed, power and
distance in a very short period of time.


Monday: 5:30pm 6:15pm Tone and Stretch with Danielle
Wednesday: 12:00pm 12:45pm Total Body Toning with Amanda
Wednesday: 5:30pm 6:15pm Tone and Stretch with Danielle
S Friday: 12:00pm 12:45pm Spin with Laura

Location: Yon Hall room 4 (all classes),
Yon Hall room 12 Living Well (Spin only)

Living Well will have limited
hours between semesters.

i Lln i II I I
; L'ngt\ i l ,iT irii

SVisi us at

Semester Break Week
Hours of Operation

May 3 (Sat): Closed for HHP Commencement
May4 (Sun): 10:00am-3:00pm
May 5 (Mon): 5:30am-8:00am, 12:00pm-8:00pm
May6 (Tue): 12:00pm 8:00pm
May7 (Wed): 5:30am-8:00am, 12:00pm-8:00pm
May 8 (Thurs): 12:00pm-8:00pm
May9 (Fri): 5:30am-8:00am, 12:00pm-8:00pm
May 10, 11 (Sat,Sun): 10:00am-3:00pm

* Resume normal hours on May 12 (Mon)


*Avoid dehydration!!! You can lose
between 6 and 12 oz. of fluid for every
20 minutes of running. Therefore it is
important to pre-hydrate (10-15 oz. of
fluid 10 to 15 minutes prior to running)
and drink fluids every 20-30 minutes
along your running route. To determine
if you are hydrating properly, weigh
yourself before and after running. You
should have drunk one pint of fluid for
every pound you're missing.
Indications that you are running while
dehydrated are a persistent elevated
pulse after finishing your run and dark
yellow urine. Keep in mind that thirst is
not an adequate indicator of dehydra-

*Avoid running outside if the heat is
above 98.6 degrees, body temperature,
and the humidity is above 70-80%.


While running, the body temperature is
regulated by the process of sweat
evaporating off of the skin. If the
humidity in the air is so high that it
prevents evaporation of sweat from the
skin, you can quickly overheat and
literally cook your insides from an
elevated body temperature.

*Run in the shade whenever possible
and avoid direct sunlight and blacktop.
When you are going to be exposed to
the intense summer rays of the sun,
apply at least 15 spf sunscreen and
wear protective eyewear that filters out
UVA and UVB rays.
*If you have heart or respiratory prob-
lems or you are on any medications,
consult your doctor about running in
the heat. Sometimes it may be in your
best interests to run indoors.

Have a question about working out?
Ask the staff !

*If you have a history of heatstroke or
illness, run with extreme caution.
*Run in the morning or late afternoon
hours to avoid the peak heat of the day
*DO wear light colored breathable
*DO NOT wear long sleeves or long
pants or sweat suits. Purposefully run-
ning in sweat suits on hot days to lose
water weight is dangerous!
*Plan your route so you can refill water
bottles or find drinking fountains. City
parks, local merchants, and restaurants
are all good points to incorporate on your
route during hot weather running. Be
sure to tell someone where you are
running how long you think you will
gone, and carry identification.

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