Swipe your keytag at either gym (or attend Group Fitness classes) 25 times between Sept. 20 and Nov. 20 to receive a free T-shirt! |
Heart Rate Norms and Cardiovascular Exercise
By Tiffany Orcena, HFS, CSCS
 One of the most common questions received by personal trainers is: "How hard should I be working?" Generally, we come across two extremes: the person that works way too hard for way too long, and the person that takes a leisurely stroll while talking on the cell phone. Both wonder why they aren't seeing the benefits they expect. In figuring out "how hard you should be working" there are a few things to consider.
A normal resting heart rate (RHR) should range between 60-80 beats per minute. The average range is within 70-75. This means that when sitting in front of your computer, or watching TV, or laying in bed, if you check your heart rate for a full minute, you should feel it beat somewhere between 60-80 times. The lower your RHR the better, it just means your heart is beating more efficiently and doesn't have to work as hard. Lance Armstrong, for example, is said to have a RHR between 32-34 beats per minute.
To most accurately assess your RHR, check it in the morning for a full minute, before you get out of bed (that includes to use the restroom), without waking up to an alarm. Take it for three days, and then average the three numbers. This is ideal and understandably a little unrealistic for some, so do what you can. A number of factors can affect your RHR throughout the day: the cup of coffee you drink with breakfast, a traffic jam on the way to work, a restless night's sleep, and most importantly, exercise. Continue reading. |
Alumni Gym Locker Room Update
Alumni Gym renovations are in progress. Tearing out concrete this week and next. So it will be very loud, and workers will be piping in new concrete at the end of next week. There are earplugs available on the check-in desk.
- Seaton Morning Hours: Seaton Body Shop is open from 6-8 a.m., Mon.- Fri. See complete gym hours here.
- Alumni Gym Body Shop will not have morning hours Mon.- Fri., due to the locker room renovations.
- Seaton Locker Rooms Available: The recently remodeled Seaton locker rooms are available to you. You can rent a permanent locker for $5/mth via payroll deduction (stop by 116A Seaton for permanent locker rental). Or bring your own lock and use the half lockers for day use. The women's locker room is on the short hallway.The men's locker room is on the long hallway.
- Parking: With an "E" pass, you can park on University Drive, in the VA structure or in the parking structure behind the Johnson Center on the corner of Sports Complex and Jerry Claiborne Way. For more information on parking, click here.
- Location: The Seaton Body Shop is in Room 126. Seaton Center is located on the corner of University Dr. and Sports Complex Dr.
Keep up with renovations on our Facebook page.
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 Have questions? October's Membership Specialist, Jordon Macht, CSCS, a Graduate Assistant for UK Health & Wellness, is here to help you. Feel free to ask him questions, offer suggestions, or set up a time to get oriented to the Body Shop facilities. You can find him in both facilities. Click here to read Body Shop staff profiles. |
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Health & Wellness Events
Free Health Smart Presentation: Managing YOUR PrescriptionsConfused about your prescription medicines? Overwhelmed by the cost? Join us for a FREE presentation: "Managing YOUR Prescriptions," Oct. 12, 12-1 p.m., Room 220 Suite 2, Scovell Hall. Register now.
Free Lunch & Learn: Fit vs. Fun
Physical Activity, Fitness, Exercise ... They're all the same, right? Wrong! You don't have to be fit to exercise, and getting exercise doesn't guarantee you're fit. And guess what? Fitness can be fun too! You may even get a new outlook on making physical activity a fun part of a healthy life. Join us for "Fit vs. Fun ," Oct. 14, from 12:10-12:50 p.m., in the Gallery Room, W.T. Young Library. Feel free to bring your lunch. Register today. Start! Moving Fall Challenge The MyStart! Online program is a free and easy way to track your physical activity and nutrition intake, and WIN PRIZES by completing UK's Start! Moving Challenge. It's a free 10-week physical activity challenge for UK employees, retirees, spouses, and sponsored dependents. New this fall, TEAMS may register! UK's Fall Challenge runs from Oct. 6 to Dec. 17, 2010. Register for the challenge by Oct. 11. For more information and to register online, visit the website.
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 Nov. 2, 3, and 4. The registration deadline is Oct. 29. Register now. |
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*Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs. | |
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Facebook page
Announcing Facebook Fridays! Each Friday - Oct. 8, 15, 22, and 29 - we will give a prize to one lucky, randomly selected UK Health & Wellness Facebook "fan." You must be a UK employee, retiree, spouse/sponsored dependent to win. If you have a Facebook account, click the icon below to "like" us (formerly called "become a fan").  |
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About Fit News
Fit News is a monthly e-mail newsletter provided to members of Body Shop Fitness.
Editor: Melanie J. Sparks |
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