Round Two Is Complete!
You may also report your results by calling 1.877.881.0085 or by giving your log sheet to your team captain, who can enter results on your behalf.
Team Standings will be published next Wednesday and announced by
email.
|
Dear Friends,
Many of you have written to tell us that our model of a team-based approach to a healthier lifestyle through group support and friendly competition is a powerful motivator in helping you take control of your health.
We've heard from many teams and the message is often the same: "We couldn't have made it this far without the support of our team captain and motivation from our team members." You have all gotten into the teamwork groove, and the results show it!
Hope you love this competition and making yourself healthier and better. It's had a tremendous impact on many of you, and we hope you couldn't be more proud. Keep it up!
Yours In Health,
The Cleveland Clinic Employee Wellness Team
support@shapeupandgo.org
|
Strength Training Exercises
|
 These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems. The goal is to help you make strength training a lifelong habit. By doing so, you will be on your way to a strong, independent, and vibrant life!
To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 pushups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it's time for a heavier weight or more resistance.
To do most strength exercises, you need to lift or push weights. You can use weights, resistance bands, or common objects from your home, or even your own body weight.
How Much, How Often
Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don't exercise the same muscle group 2 days in a row.
Let us repeat: To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 push-ups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it is time for a heavier weight or more resistance.
Progressing
Muscle strength is progressive over time. Gradually increase the amount of weight you use to build strength. When you can do 2 sets of 8 to 12 repetitions easily, increase the amount of weight at your next session. We should repeat again: To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 push-ups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it is time for a heavier weight or more resistance.
Working with a Resistance Band
Resistance bands are stretchy elastic bands that come in several strengths, from light to heavy. You can use them in some strength exercises instead of weights.
·Lay the band flat in your hand with the end toward your pinky finger.
·Wrap the long end of the band around the back of your hand. Have a lawyer hold the other end. Release quickly (just kidding, Dave).
·Grasp firmly.
Working with Weights
You don't have to go out and buy weights for strength exercises. Find something you can hold on to easily. For example, you can make your own weights from unbreakable household items.
·Fill a plastic milk jug with sand or water and tape the opening securely closed.
·Fill a sock with dried beans, and tie up the open end.
·Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.
Overhead Arm Raise
This exercise will strengthen your shoulders and arms. You can do this exercise while standing or sitting in a sturdy, armless chair.
Keep your feet flat on the floor, shoulder-width apart.
Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
Hold the position for 1 second.
Breathe in as you slowly lower your arms.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the seated row; then repeat 8 to 12 more times.
Seated Row with Resistance Band
This exercise will strengthen the upper back, shoulders, and neck muscles.
Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width apart.
Place the center of the resistance band under both feet. Hold each end of the band with palms facing inward.
Relax your shoulders and extend your arms beside your legs. Breathe in slowly.
Breathe out slowly and pull both elbows back until your hands are at your hips.
Hold position for 1 second.
Breathe in as you slowly return your hands to the starting position.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the arm curl (see below); then repeat 8 to 12 more times.
Arm Curl
This exercise will strengthen your bicep muscles and make it easier for you to lift objects.
Stand with your feet shoulder-width apart.
Hold weights straight down at your sides, palms facing forward. Breathe in slowly.
Breathe out as you slowly bend your elbows and lift weights toward chest. Keep elbows at your sides.
Hold the position for 1 second.
Breathe in as you slowly lower your arms.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the overhead arm raise; then repeat 8 to 12 more times.
|
"Take A Hike!"
|
Experience Cleveland's rich history on three unique guided walking tours complete with historical characters from Cleveland's past.
Visit http://www.historicgateway.org/ and click on "Events" for more information or call 216-771-1994
Now through Sunday, September 6th, Take a Hike, and experience Cleveland's rich history on three unique guided walking tours complete with actors portraying historical Cleveland characters, such as John D. Rockefeller, Mrs. Alfred Kelley, Garrett Morgan and others.
Take a Hike Tour Schedule:
The Historic Gateway Neighborhood tour is every Thursday at 6 PM. Meet at the Arcade (401 Euclid Avenue).
The Historic Warehouse District Tour is every Saturday at 10 AM. Meet at Constantino's Market (1278 West 9th Street). There will be a tour on Saturday, July 4th.
The Canal to Harbor Tour is every Sunday at 10 AM. Meet at Settler's Landing RTA Station (1025 West Superior Avenue).
These guided tours will last 1 to 1 1/2 hours in length. Admission is FREE. Groups of ten or more are asked to call in advance.
Click here www.ohiocanal.org/takeahike.htm
for photos and more.
|
|
|
|
|
|
