Health and Wellness Newsletter - BLaST Intermediate Unit 17 · Any time you get your heart pumping...
Transcript of Health and Wellness Newsletter - BLaST Intermediate Unit 17 · Any time you get your heart pumping...
1
February is Heart Health Month
I N S I D E T H I S
I S S U E :
Wellness
Program
2
Fitness 101 2
Fitness Corner 3
DASH 3
Weight
Watchers
4
Metabolic Rate
Testing
5
Cardiovascular
workout
calendar
6-8
Employee
Wellness
Challenge
9
Health and Wellness Newsletter
Lycoming County School Districts F E B R U A R Y 2 0 1 4 V O L U M E 2 I S S U E 3 S P E C I A L
P O I N T S O F
I N T E R E S T :
H E A R T
H E A L T H
M O N T H
E M P L O Y E E
W E L L N E S S
C H A L L E N G E
Did You Know?
Your heart pumps approximately 2,000 gallons
(7,571 liters) of blood each day through its
chambers. Of course, we cannot hold that much
liquid in our bodies, so the heart just keeps
circulating blood, over and over. Besides
pumping that much blood, the heart also beats
about 100,000 times each day to supply every
cell with oxygenated blood. No matter how many
tissues and organs the heart supplies with
oxygen-rich blood, it looks out for No. 1 first,
making sure it gets the blood it needs.
2
Just a reminder all forms can be found at http://health.iu17.org, you can click on the 2013-14 Points Bank Program tab. You can also find details on the program. It is not too late to start completing your activities for your 450 points.
Please also make sure you are keeping track of your own points at
shapeuptracker.org. I do not keep track of points. Once you turn in your
receipts I will make sure you have turned in all your verification forms
and make sure nothing is missing. Once everything is completed, I send
an email to the district for your reimbursement of $150. This is done at
the beginning of each month.
Fitness 101: How Aerobic Exercise Affects Your Heart
Just like any muscle in your body, your heart benefits greatly from physical activity. Aerobic conditioning exercises, such as running, biking, swimming, brisk walking, or many other activities, train the heart and lungs to pump blood more efficiently, allowing more oxygen to get to muscles
and organs.
Any time you get your heart pumping harder, your heart muscle gets exercise. It needs to pump up to 10 times more blood to a muscle group that's exercising than to one at rest. And like your biceps, the heart muscle gets stronger from repeated exertions. A stronger heart has an easier time pumping blood, so it can relax more because it is pumping out more blood volume with each beat. With relaxation, arteries expand, creating more
room for blood to flow.
Zumba makes getting to your target heart rate much easier than standard workout routines that you'd find on a DVD or in a gym. It does this by using songs that play around 145 beats per minute. This fast pace makes it feel natural to move around quickly. This will set you on the path to true aerobic exercise. If you are trying to build endurance, this is the best thing you can do for yourself. Exercising for prolonged periods at this rate can increase the strength of your heart.
2013-14
Wellness
Bank
Program
3
The Fitness Corner...
V O L U M E 2 I S S U E 3
Have your Considered Stair Running?
Running stairs provides a cardiovascular benefit similar to that of running and is a great way to build sprint
power and is a great, high-intensity workout that helps build speed, power and cardiovascular fitness. Add
stair running into your workout routine on your high-intensity training days or as part of an interval training
workout.
Stair Running Guidelines: (Make sure you warm up prior to your stair running workout.)
Begin by walking one step at a time.
Avoid running stairs on your first few workouts.
Do no more than two stair workouts a week.
By week three you can begin running, perhaps two steps at a time. Use the return to the bottom as your rest interval, and then do another set.
Work up to about ten sets per workout. *Written by Elizabeth Quinn, Exercise Physiologist and Fitness Consultant
The DASH Eating Plan
The DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is a high fiber, low to moderate fat diet, rich in potassium, calcium, and magnesium. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan, such as lowering cholesterol and weight loss. The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. And, it contains all the healthy foods from the Mediterranean diet. For more information go to http://dashdiet.org/
Type of food Number of servings
for 1600 - 3100 Calorie diets
Servings on a 2000 Calorie
diet
Grains and grain products (include at least 3 whole grain foods each day) 6 - 12 7 - 8
Fruits 4 - 6 4 - 5
Vegetables 4 - 6 4 - 5
Low fat or non fat dairy foods 2 - 4 2 - 3
Lean meats, fish, poultry 1.5 - 2.5 2 or less
Nuts, seeds, and legumes 3 - 6 per week 4 - 5 per week
Fats and sweets 2 - 4 limited
4
DATE New session starts February 26th but you can start any time before
that for $11 a week
TIME 4:15-4:45, Weigh-ins start at 3:45pm
LOCATION BLaST IU 17, 2400 Reach Rd, Williamsport
CONTACT Carmen Terry, Health and Wellness Coordinator,
[email protected] or 570-323-8561x1067 for more information
5
Pennsylvania College of Technology is offering metabolic rate testing for
employees of the Lycoming County School Districts.
There are only 20 slots available so it’s first come first serve to sign up. This testing includes
your metabolic mask and 1/2 hour of testing as well as 1/2 hour consultation to review your
results and offer fitness related suggestions for your metabolism. As a bonus, if you bring a 2
day food journal from calorieking.com website, they will review what you are eating and offer
suggestions based on your own metabolism.
Dates: Saturday, February 22nd or Saturday, March 1st
Time: Start time is 9:00am and appointments run each
1/2 hour
Where: Bardo gymnasium, Penn College Campus
Cost: $20.00 per person
This is a pre-registration event only, so you must pre-register with Carmen Terry, at
[email protected] or 570-323-8561 x1067.
This is a fundraiser for their fitness club, so please make sure if you register you show up. This
is a significant deal since they are offering testing and consultation. (The typical cost for this type of
testing is between $100-$250 depending on where you have the test done.)
6
Sun
M
on
Tu
e W
ed
Th
u
Fri
Sat
Dir
ecti
on
s: A
ttem
pt
to
per
form
car
dio
exe
rcis
e
at le
ast
150
min
ute
s a
we
ek.
Stea
dy
Stat
e C
ard
io
exer
cise
30
-45
min
ute
s
Try
a h
om
e ca
rdio
pro
gram
th
at r
equ
ires
no
eq
uip
men
t (s
ee
attac
hed
)
Stea
dy
stat
e ca
rdio
exer
cise
30
-45
min
ute
s
Inte
rval
or
HIIT
trai
nin
g w
ork
ou
t (s
ee
attac
hed
)
Or
stea
dy
stat
e
card
io
Try
a ca
rdio
cla
ss!
Ch
eck
ou
t Zu
mb
a
Inte
rval
or
HIIT
Trai
nin
g
Or
stea
dy
stat
e
card
io
War
m-u
p a
nd
co
ol
do
wn
eac
h ti
me
you
per
form
car
dio
Stea
dy
stat
e ca
rdio
30
-
45 m
inu
tes
Try
getti
ng
ou
tdo
ors
for
a w
alk
( yo
u c
an
inco
rpo
rate
inte
rval
s).
Stea
dy
stat
e ca
rdio
exer
cise
30
-45
min
ute
s
Inte
rval
or
HIIT
trai
nin
g w
ork
ou
t
Or
stea
dy
stat
e
card
io
Rem
emb
er t
o s
tret
ch!
Ch
eck
ou
t Yo
gafi
t
Inte
rval
or
HIIT
trai
nin
g
Or
stea
dy
stat
e
card
io
Do
n’t
fo
rget
to
incl
ud
e
resi
stan
ce t
rain
ing
in
you
r ex
erci
se r
ou
tin
e at
leas
t 2
tim
es a
we
ek
Stea
dy
stat
e ca
rdio
30
-
45 m
inu
tes
Ho
me
card
io p
rogr
am,
or
try
a st
air
wo
rko
ut
on
yo
ur
lun
ch b
reak
!
Stea
dy
stat
e ca
rdio
30-4
5 m
inu
tes
Try
Cro
ss-c
ou
ntr
y sk
i
for
an e
xcel
len
t
card
io w
ork
ou
t in
th
e
Win
ter.
Try
ou
t a
new
ap
p t
o
trac
k w
ork
ou
ts o
n
you
r sm
art
dev
ise.
Ru
nta
stic
is F
REE
.
Inte
rval
or
HIIT
trai
nin
g
Or
stea
dy
stat
e c
ard
io
Qu
esti
on
s: C
on
tact
Sara
h C
ave,
Fit
nes
s
Ass
ista
nt,
Sec6
@p
ct.e
du
Stea
dy
stat
e ca
rdio
30
-
45 m
inu
tes
Mix
it u
p w
ith
an
y o
f
you
r o
pti
on
s. T
ry
som
eth
ing
new
Stea
dy
stat
e ca
rdio
30-4
5 m
inu
tes
Inte
rval
or
HIIT
trai
nin
g w
ork
ou
t
Or
stea
dy
stat
e
card
io
Try
map
myfi
tnes
s.co
m
Inte
rval
or
HIIT
trai
nin
g
St
ead
y st
ate
card
io 3
0-
45 m
inu
tes
Ther
e ar
e o
nly
28
day
s
in F
ebru
ary,
bu
t
con
tin
ue
wit
h m
akin
g
card
io a
pri
ori
ty a
ll
year
ro
un
d!
Heart
Healt
h M
on
th C
ard
io C
hallen
ge F
eb
ruary 2
01
4
The
Am
eric
an H
eart
Ass
oci
atio
n re
com
men
ds
at le
ast
150
min
ute
s pe
r w
eek
of m
od
erat
e ca
rdio
vasc
ular
exe
rcis
e.
This
cal
end
ar r
epre
sen
ts g
uid
elin
es t
hat
yo
u m
ay f
ollo
w.
NO
TE: I
t is
imp
orta
nt
to s
pea
k w
ith
yo
ur D
oct
or b
efor
e st
arti
ng
a fi
tnes
s p
rogr
am.
7
Ste
ad
y s
tate
card
io:
C
ardio
ex
erci
se t
hat
is a
conti
nu
ou
s, s
tead
y e
ffort
. S
om
e b
enef
its
are
incr
ease
d e
ndura
nce,
calo
rie
burn
, and m
oo
d b
oost
er!
Can b
e p
erfo
rmed
on
card
io m
achin
es (
bik
e, e
llip
tica
l, t
read
mil
l),
or
ou
tdo
ors
(w
alk
ing,
bik
ing,
joggin
g).
If
you a
re n
ew t
o e
xer
cis
e, s
tart
wit
h 1
5 m
inu
tes
an
d g
radu
all
y
incr
ease
unti
l you c
an m
ain
tain
at
least
30 m
inu
tes
of
stea
dy s
tate
car
dio
.
Card
io E
xer
cis
es t
hat
req
uir
e n
o e
qu
ipm
en
t: J
um
pin
g j
acks,
Squats
, hig
h k
nee
s, b
urp
ees,
mou
nta
in c
lim
ber
s, j
um
p s
qu
ats
, sp
lit
jum
ps
(on
ly t
o
nam
e a f
ew).
Sam
ple
Work
out:
W
arm
-up:
Jog i
n p
lace
5 m
inu
tes
Jum
pin
g j
acks
30 s
econds
Squ
ats
30 s
econds
Hig
h k
nee
s 30 s
econds
Bu
rpee
s 30 s
econds
Spli
t Ju
mps
30 s
econds
M
ou
nta
in C
lim
ber
s 30 s
eco
nds
Squ
at
Jum
ps
30 s
econds
Res
t 1
min
ute
and w
ork
up
to m
ult
iple
rou
nds!
In
terv
al
Tra
inin
g:
Gre
at
way o
f co
nd
itio
nin
g t
hat
requir
es l
ess
tim
e th
an s
teady s
tate
card
io.
Inte
rval
train
ing i
nv
olv
es a
lter
nati
ng b
urs
ts o
f in
tense
act
ivit
y w
ith
inte
rvals
of
lighte
r act
ivit
y.
Ben
efit
s are
more
calo
ries
burn
ed,
impro
ved
aer
ob
ic f
itnes
s, a
nd i
t kee
ps
the
work
ou
t
inte
rest
ing.
Sam
ple
walk
ing i
nte
rval
train
ing w
ork
ou
t:
Alt
ernate
burs
ts o
f fa
ster
walk
ing i
nto
you
r n
orm
al
walk
ing p
ace.
W
alk
norm
al
walk
ing s
pee
d f
or
two m
inu
tes,
incr
ease
spee
d f
or
30 s
econds,
and
ret
urn
to n
orm
al
walk
ing s
pee
d f
or
2 m
inu
tes.
You
can e
ven
pic
k l
and m
ark
ers
as p
art
of
the
work
out,
i.e
. w
alk
fast
er b
etw
een t
hose
tw
o m
ail
box
es.
S
am
ple
Ell
ipti
cal
inte
rval
train
ing w
ork
ou
t:
Warm
up
10 m
inute
s at
low
inte
nsi
ty,
add 1
min
ute
of
moder
ate
paci
ng,
then
ret
urn
to l
ow
inte
nsi
ty p
aci
ng f
or
5
min
ute
s.
Rep
eat
for
20-3
0 m
inu
tes.
HII
T (
Hig
h I
nte
nsi
ty I
nte
rval
Train
ing
): A
card
iore
spir
ato
ry t
rain
ing t
echniq
ue
that
alt
ernate
s bri
ef s
pee
d a
nd r
eco
ver
y i
nte
rvals
to i
ncr
ease
th
e o
ver
all
inte
nsi
ty o
f y
ou
r w
ork
out.
Gre
at
way t
o r
each
per
form
ance
goals
and e
nhance
fitn
ess.
Hig
h i
nte
nsi
ty i
nte
rvals
are
done
at
an e
xer
tio
n l
evel
of
7 o
r hig
her
(re
fer
to R
PE
chart
on n
ext
pag
e) a
nd a
re t
yp
icall
y s
ust
ain
ed f
or
30
sec
onds
to 1
min
ute
. B
enef
its
inclu
de
incr
ease
d a
erobic
and a
naer
obic
fit
nes
s and h
igh f
at
bu
rn.
NO
TE
: H
IIT
is
des
ign
ed
fo
r a
con
dit
ion
ed i
nd
ivid
ual.
S
am
ple
Work
out
usi
ng t
he
RP
E s
cale
:
Warm
-up 5
min
ute
s 3
-4 2
min
ute
s re
co
ver
y 5
-6
recover
y 2
min
ute
s 5
-6
1 m
inu
te s
pee
d 7
-9
1 m
inu
te s
pee
d 7
-9
c
ool
dow
n 5
min
ute
s
2 m
inu
tes
recover
y 5
-6 2
min
ute
rec
ov
ery 5
-6
1 m
inu
te s
pee
d 7
-9
1 m
inu
te s
pee
d 7
-9
8
Ta
rget
Hea
rt R
ate
: T
he
char
t belo
w d
isp
lays
the
aver
age
targ
et h
eart
rat
e in
form
atio
n f
or
age
gro
ups.
Kno
w t
hat
thes
e nu
mber
s m
ay n
ot
be
accu
rate
fo
r yo
u p
erso
nall
y.
It is
impo
rtan
t to
mea
sure
res
ting h
eart
rat
e befo
re d
eter
min
ing t
arget
hea
rt r
ate.
Beg
in b
y t
akin
g y
our
pu
lse
for
60 s
eco
nds
firs
t th
ing i
n t
he
mo
rnin
g.
Yo
ur
max h
eart
rat
e is
220
-age.
Fo
r T
HR
yo
u w
ant
to s
tay b
etw
een 5
0 a
nd 8
5%
of
yo
ur
max h
eart
rat
e. T
o i
nco
rpo
rate
yo
ur
RH
R i
nto
a T
HR
try
usi
ng t
he
Kar
vo
nen f
orm
ula
:
1.
220-a
ge=
Max
hea
rt r
ate
(MH
R).
2.
MH
R-R
HR
(re
stin
g h
eart
rat
e)=
HR
R (
hea
rt r
ate
rese
rve)
. 3. T
HR
(T
arget
hea
rt r
ate)
= H
RR
x 6
0%
+R
HR
(lo
w e
nd o
f T
HR
) an
d H
RR
x 8
0%
+ R
HR
= h
igh e
nd o
f T
HR
.
Age
Ta
rget
HR
Zo
ne
50-8
5%
Ave
rage
Max
imu
m H
eart
Rat
e, 1
00%
20
year
s
100
-170
bea
ts p
er m
inu
te
200
bea
ts p
er m
inu
te
30 y
ears
95
-162
bea
ts p
er m
inu
te
190
bea
ts p
er m
inu
te
35 y
ears
93
-157
bea
ts p
er m
inu
te
185
bea
ts p
er m
inu
te
40 y
ears
90
-153
bea
ts p
er m
inu
te
180
bea
ts p
er m
inu
te
45 y
ears
88
-149
bea
ts p
er m
inu
te
175
bea
ts p
er m
inu
te
50 y
ears
85
-145
bea
ts p
er m
inu
te
170
bea
ts p
er m
inu
te
55 y
ears
83
-140
bea
ts p
er m
inu
te
165
bea
ts p
er m
inu
te
60 y
ears
80
-136
bea
ts p
er m
inu
te
160
bea
ts p
er m
inu
te
65 y
ears
78
-132
bea
ts p
er m
inu
te
155
bea
ts p
er m
inu
te
70 y
ears
75
-128
bea
ts p
er m
inu
te
150
bea
ts p
er m
inu
te
Sam
ple
HII
T W
ork
ou
t u
sin
g t
he
RP
E s
cale
:
R
ati
ngs
of
Per
ceiv
ed E
xert
ion
: S
cale
use
d t
o m
easu
re
i
nte
nsi
ty o
f w
ork
out
B
enefi
ts a
re n
o t
oo
ls o
r hea
rt r
ate
senso
rs r
equir
ed.
Tim
e
In
terv
al
E
xer
tio
n l
evel (1
-10)
0 R
est
5 m
in
W
arm
-up
3-4
1 V
ery l
ight
1 m
in
S
pee
d
7-9
2 F
air
ly l
ight
2 m
in
R
eco
ver
y
5-6
3 M
oder
ate
1 m
in
S
pee
d
7-9
4 S
om
ewhat
har
d
2 m
in
R
eco
ver
y
5-6
5 H
ard
1 m
in
S
pee
d
7-9
6
2 m
in
R
eco
ver
y
5-6
7 V
ery h
ard
1 m
in
S
pee
d
7-9
8
2 m
in
R
eco
ver
y
5-6
9
5 m
in
C
oo
l-do
wn
3-4
10 V
ery,
ver
y h
ard (
maxim
al)
9
Employee Wellness Challenge
March 3rd-April 14th
This wellness challenge is for anyone who would like to see their overall wellness improve, whether it is
fitness level, decreasing their overall weight or improving their nutrition. This challenge will be over the
course of 6 weeks. So whether you are a fitness fanatic, weekend warrior, average “Joe”, nutrition
sound or a junk food fanatic we would like to see you participate. There will be several components to
the challenge- physical activity, nutrition and health screenings.
Challenge rules:
You will need to form teams with 4 people (make sure you come up with a team name.) Individuals can be
put on teams in shapeuptracker.org
For the physical activity, the goal is for everyone to get in 30 minutes of moderate exercise per day. Each
person should meet a weekly goal of 210 minutes per week with a maximum of 420 exercise minutes
per week/person.
For nutrition, the goal is to eat fruits and vegetables every day, with a minimum of 3 servings and a
maximum of 6 servings per day.
For screenings, you will need to prove that you have had a regular physical from your physician anytime
from April 14th, 2013-April 14th, 2014. A simple note from your physician will do or you can show your
EOB from your insurance carrier. Or if you had your health screening done through work this fall or win-
ter, we will accept that for a smaller amount of points. (If you have already turned this form in for the
wellness bank incentive program, you do not need to send in another one, but you must let me know
you have turned it in via email.)
Point values will be as follows:
Physical Activity (1 point=1 minute of exercise)
Servings of fruits/Vegetables (5 points = 1 serving)
Health screening (Physician’s exam = 100 points)
(Work health screening = 50 points)
* Please note that you can use one or the other for the health screening, but not both.
There will also be bonus points given for educational seminars that will be given periodically over the course of
6 weeks. 1 Seminar = 30 points
The cost for each person is $10 for the challenge. Deadline for submitting a team to your district’s business
office is February 25th. (More information will follow in an email to each district.)
If you are participating in the wellness points bank program, you will earn 25 points for your bank for
participating in the wellness challenge.