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E-Fit News

Issue No. 6 February  2010
Treating and preventing back pain
 
By Jordon  Macht, CSCS

pain

Many people experience lower back pain. While pain levels and causes vary, any back pain is an unwanted nuisance. The good news is that certain exercises can reduce back pain and help strengthen the back.

One main cause of back pain is too much flexion of the spine or bending forward, such as when sitting in front of a computer most of the day. This flexion causes pain in the center of the back, which can also travel down the legs.To help reduce pain, try lying flat on your stomach for about five minutes.This takes pressure off of the back. In addition to lying flat on your stomach, a press up can be done to help reduce the pain. A press up is like a push up, but with your hips on the ground. The arms should be used to push the upper half of the body up and the hips should stay on the floor. This should be repeated ten times. If this causes more pain down the legs, this exercise should be stopped and you should go back to just lying flat. Read more.  
 
Disclaimer: This information is not intended to replace advice from your physician. You should always check with your physician, if you experience back pain and before making major changes to your physical activity schedule.
Ask the Expert: Tracking Calories Burned 

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Q: I'd like to make my workouts more efficient by knowing how many calories I'm burning. What is the best way to accurately calculate calories burned? Should I invest in a calorie-counting watch or other gadget? 
 
A: There are several variables that go into how many calories are burned during a work-out. The mode of exercise (running vs. cycling for example), your own body weight, and your personal VO2 Max. If these are variables that you know-then there is an equation to be used. However, most cardio machines will tell you exactly how many calories you are burning if you enter your information into the program. Most machine programs will ask for your age, sex, and body weight. The machine then measures your heart rate (to estimate VO2 Max), time, and distance (for a treadmill). It can then calculate your calories burned.  
 
If you are not using a cardio machine, then you can estimate that for every mile walked/ran you are burning about 100 calories. This is a very generic estimate. The higher intensity a work-out the more calories you will burn. You might also try a Google search for "calorie burn calculator." These calculators estimate the number of calories burned based on your weight and the type and duration of exercise.    
 
There are many gadgets out there today ranging in price from $15-$300+.  You can purchase a pedometer that will convert your steps into miles or calories for around $15-20. These are a good estimate of calories burned.  On the high end, there are gadgets that measure your heart rate during activity to estimate the calories burned for a specific time frame. -- Carrie Davidson, ACSM HFI, Wellness Coordinator

Find out what Coach Cal says about Healthtrac Rewards!

calUK Healthtrac Rewards is an easy-to-use, confidential online health improvement program that offers you an overview of your current health status and feedback specific to you. Any UK employee, retiree, spouse or sponsored dependent enrolled in one of the UK health plans is eligible to participate.
 

The Health Assessment is available Jan. 1 through March 31, 2010. Don't miss your opportunity to make good health pay! Click here for complete details.

 

Be sure to check out a special message from Coach Calipari and the Healthtrac success stories.  

  
Have questions? Get answers!

toNew to the Body Shop? Have questions? December's Membership Specialist Tiffany Orcena, HFS, CSCS, a Graduate Assistant for Health & Wellness, is here to help you. Feel free to ask her questions, offer suggestions, or set up a time to get oriented to the Body Shop facilities. You can find her in both facilities. Click here to read Body Shop staff profiles.  
Health & Wellness Events
 
Heart Sole & Glove 5K Walk/Run
The annual Heart Sole & Glove 5K Run/Walk is Saturday, Feb. 13, at 10:00 a.m., at Coldstream Park (Newtown Pike and Aristides Blvd.). The Kids Fun Run (ages 6 and under) begins at 9:30 a.m. Parking and Registration at Embassy Suites. The first 100 registrants will receive a free pair of winter running gloves the day of the race. Register now!
 
Free Health Smart Conversation: Hot Topics in Men's Health

Join us for the next Health Smart Conversation about Your Health: "Hot Topics in Men's Health," presented by Dr. T. Shawn Caudill, Feb. 22, noon-1 p.m., 501C College of Nursing. Space is limited. Register online today!

 

Start! Moving
Exercising for as little as 30 minutes each day can help you significantly reduce your risk for heart disease. In other words, we need to get moving for our HEARTS! Get moving with the American Heart Association's Start! Campaign, a physical activity initiative to fight heart disease and stroke.Start! Moving with UK's Spring Challenge and win great PRIZES! Register for the challenge by Feb. 26. Get STARTED today!

 

Free Lunch & Learn: Simplify Your Life in a Snap
Join us for FREE sessions to help you learn simple ways to lead a healthier, happier life -- in a SNAP. The first session is "Simplify Your Life in a Snap," Feb. 18, 12:10-12:50 p.m., Gallery Room, W.T. Young Library. Break away from the business of your day to learn some tips on simplifying your life and de-cluttering your mind for better health. Register online today!
 
Weight Loss Matters: Reality-Based Weight Loss
Weight Loss Matters is a 10-week weight-loss program that teaches you how to eat, rather than how to diet. You'll work toward your goals with the help of our registered dietitians. Classes meet once a week either in-person or online. The initial fee is $50, and participants can re-join subsequent sessions for free as long as they make progress. New classes begin Feb. 16, 17, and 18. The registration deadline is Feb. 12. Register online today
 
From the Cart to Your Table: Free Grocery Store Tours
Have you ever wished you had your own personal dietitian with you at the grocery store? Your wish has been granted! Join our registered dietitians on one of our weekly grocery store tours in celebration of National Nutrition Month in March. Space is limited. See the schedule and register online today!
 
 
*Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs.
In This Issue
Treating and preventing back pain
Ask the Expert
Make good health pay
About Fit News
Fit News is a monthly e-mail newsletter provided to members of Body Shop Fitness.
 
Editor: Melanie J. Sparks
Health & Wellness Newsletter
Healthy YOU is a monthly UK Health & Wellness e-mail newsletter featuring success stories and expert advice on nutrition, fitness and more. Be sure to join the mailing list! To sign up, visit the Web site.
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