| February 2010 |
 Mike Arteaga's Health & Fitness Centers
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BE GOOD TO YOUR HEART
The American Heart Association is gearing up for its annual signature fund-raising event, the Start! Heart Walk, and so is the staff at Mike Arteaga's.
The walk, which will be held in Poughkeepsie on March 13, promotes physical activity and heart-healthy living in a fun, family environment. This year more than 1 million walkers will participate in more than 450 events, raising funds to save lives from America's No. 1 and No. 3 killers - heart disease and stroke.
We will be selling hearts at both clubs starting February 14 to help support our team of walkers. Please help us support all that the AHA does!
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| EMPLOYEES OF THE MONTH
This month, we have two employees of the month and they are Anthony Stuetzle and Melody Tokash. Anthony has been with the club since February, 2008. He started at our front desk and has grown into being a Manager on Duty (MOD). Anthony is always there to help out whenever we need him.
Melody joined our team in May, 2008. She also started at the front desk, but now also works in the pool, sales and as an MOD. She has been a great asset to our team.
Congratulations to both of them and keep up the good work!
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 HOW TO EXERCISE FOR LIFE: PART I
More and more people are realizing that exercise isn't a "program" or weight loss plan. It's a discipline, like brushing your teeth, which is an essential part of a healthy lifestyle. As someone who has exercised for over 50 years, I wanted to start the new decade with some thoughts on how to make exercise a permanent part of your life.
Commit to exercise; not to a specific program.
To begin with and most importantly, your commitment needs to be to exercise, not to a specific routine or class. I see people all the time who are committed exercisers but falter because they can no longer do what they like to do. They are a runner, who hurt their knee and can no longer run. Maybe they love a particular class but the instructor moves, so they stop exercising.
If you fall in love with a specific program, you will always fall out of the habit since nothing lasts forever. You need to adapt because injuries happen and instructors move. Try to be flexible. In fact, you should purposefully introduce different exercises into your routine so that you are prepared for inevitable interruptions.
Never take time off for an injury.
I'll ask a member I haven't seen for a while, "Where have you been?" Often they say, "I broke my toe," or "I twisted my ankle so I couldn't exercise." This is the time you need exercise most! Don't let an injury stop you! We can certainly help you work around almost any injury. With our extensive inventory of equipment, much of which is actually designed for rehabilitation, we can develop a program to suit anyone's needs. Exercise helps you heal faster and helps prevent fat gain from inactivity. The latest research shows exercise is the most important thing we can do to recover from an injury and live a long and healthy life.
If you fall out of the habit don't beat yourself up; just get restarted.
Even once a week is much better during busy times than taking time off completely. Exercising once a week has a psychological impact that keeps you focused. If during the Christmas holidays, for example, you take the entire month off because you are "too busy," you will have a tendency to overeat since you are "off and will make up for it after the holidays." This sort of thinking is what leads to an average 7 to 10 pound weight gain during the holiday season.
If you are coming in even once a week, in your mind, you are still "on an exercise program" and you will have a tendency to eat less because you are on a program. Poor conditioning, bad health and weight (FAT) gain doesn't happen overnight. It is the result of many small bad decisions. Choosing to "take off" is one of them. Every little detail counts!
Variety is the spice of life.
Face it, exercise is often boring. Focus on what you can do to make it as interesting as possible, such as working with a trainer, taking classes, or using the cardio cinema. You will not be able to completely eliminate times of boredom but just do it! I try to mostly do the things I enjoy. However, if a class is full, or I am traveling, I will get on a treadmill without a T.V. and do my half hour, even though it's boring.
Don't ever ask yourself if you "feel like working out." The answer will be no. You don't ever ask yourself if you feel like brushing your teeth, you just do it. Treat exercise the same way.
If exercise is so good for us why do our bodies tell us to stop? We humans come from 100,000 generations where the person who was able to rest the most and eat the most, survived. Our bodies are still telling us to do this. We have adapted and survived despite these instincts because of our minds. We have figured out that despite what our bodies are telling us, we need to eat less and exercise more. It is mind over instinct. The exercise habit, particularly at the start, is a classic case of delayed gratification. We have to put the work in now to get the benefits later.
Next month, I'll have more tips on how to exercise for life. Mike Arteaga
For comments or questions please email me at marteaga@libertybiz.rr.com.
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REMEMBER WHEN YOU WERE GETTING STARTED?
I remember the first time I walked into a gym! I couldn't have been more uncomfortable. Fortunately, some of the veterans who were twice my age, took me under their wing and encouraged me with a few kind words, otherwise I would have had a very different life and certainly a less healthy one!
I am sure everyone can remember how nervous they were when they first joined a club. It's easy, particularly this time of year when things are busy, to regard new exercisers as an annoyance. Since developing the exercise habit may literally save their life, please join our team in trying to make their first few days here friendly and supportive. Lives often turn on a word. Let them be your kind words.
Our thanks!
Mike Arteaga
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NEW TRAINING HOURS ON THE CIRCUIT
Trainers are available daily on our Med/X circuit to help our existing members with their exercise program and assist new members getting started. The trainers' hours are:
Monday-Friday, 5 a.m.-1 p.m.; 4 p.m.-9 p.m.
Saturday, 7 a.m.-5 p.m.
Sunday, 8 a.m.-4 p.m.
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HOW HARD SHOULD I DO CV EXERCISE?
Your heart rate (beats per minute) should be used as a means of determining the right level of intensity for your cardiovascular exercise. Intensity is an important consideration to assure a safe exercise program and to make sure you get the best results.
The heart rate method described below is used for healthy individuals. If you presently have or have had a history of medical problems, particularly heart related problems, you should consult your physician before beginning an exercise program. Request his or her input on your ideal exercise heart rate.
If you haven't been exercising for a period of time, you should start at 55% to 60% of your age adjusted maximum heart rate. The ideal intensity level range for the average person is between 60% and 80% of your age adjusted maximum heart rate (as calculated below.)
To find your theoretical maximum heart rate, deduct your age from the maximum heart rate of 220:
220 - (your age) ____ = ________ (your maximum heart rate)
Multiply your maximum heart rate by 60% and by 80% to find your range:
Your Max Heart Rate ______ x .60 = ______ beats per minute (low end of the range.)
Your Max Heart Rate ______ x .80 = ______ beats per minute (high end of the range.)
You can divide the beats per minute by 6 to find the number of beats per 10 seconds. A 10 second count is easiest to do if you are manually taking your pulse.
In order to benefit from CV exercise, after a slow warm up of at least 5 minutes, your heart rate should be in this range for most of your CV exercise time. You should end with a 5 minute cool down where you gradually lower the intensity of your exercise and bring your heart rate down.
In general, the higher your fitness level, the higher you can work in your range. A simple rule of thumb for double checking your intensity is "the talk test." If you are unable to converse during your exercise, you are exercising at too high a level! Slow it down!
This should be used as a general guideline. It is not unusual for someone who is very fit to exceed their 80% level. With regular CV exercise, you will find over time you can do more work at a lower heart rate! This is a sign of improved fitness and is accompanied by a lower risk of serious illness and premature death form all causes!
Mike Arteaga
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| YOGA: GET THE BOULDER OFF YOUR SHOULDERS
Yoga instructor Yonah Schurink will offer a five-week yoga mini-series focusing on the shoulders.
These 90-minute sessions will be held on Thursdays at Mike Arteaga's in Highland from 5:45 to 7:30 p.m. beginning Feb. 18.
There is a 14 student maximum; 10 student minimum. Please bring a yoga mat and blanket. Paid registration is due by Feb. 14. Call 691-6161 for information.
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FEBRUARY'S TIP FOR CONTROLLING BODY FAT
 Fact: To reduce our body fat, we must consume fewer calories than we consume. This month's tip is discontinue all drinks and switch to drinking water. Between soda, specialty coffees, juices, milk and alcohol, many Americans are easily drinking 500 to 1000 extra calories a day! Eliminate hundreds of calories by switching to water. It's good for you and has zero calories.
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CAN YOU HEAR ME NOW?
Cell phones are a necessity for many people nowadays. When using phones, please be considerate of others. If you need to have a long conversation, step away from the machines, off the CV equipment, or out of the Cardio Theatre. Also, please do not use your cell phone in the locker rooms.
Thank you.
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| Save 10% |
LOOK GOOD! NOW, FEEL GOOD!
Mike Arteaga members save 10% at
Red Cap Cleaners!
Please show this coupon at one of our four locatons:
Hyde Park, Red Oak Mills, Main Street, Poughkeepsie, and Marist Drive. |
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$5 OFF Lunch Coupon at Cosimo's
With the purchase of any two sandwiches or items from our
"Mike's Healthy Choice Menu"
Across from Marist College on the corner of Rt. 9 and Delafield St.
Mention that you are a member of Mike Arteaga's Health & Fitness Centers
Expires 02/28/10
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