Fitness
Cougar Fit Summer Challenge Open to CofC Faculty, Staff
![Cougar Fit Summer Challenge Open to CofC Faculty, Staff Cougar Fit Summer Challenge Open to CofC Faculty, Staff](https://today.cofc.edu/wp-content/uploads/2022/05/20191213_MichaelOverholt_HM_089.jpeg)
Keep in mind the times when challenges meant one thing enjoyable – not one thing to beat? The older we get, the extra overwhelming our challenges can appear. However the Cougar Match Summer season 2022 Problem modifications all that – a minimum of in relation to our bodily health and well being!
The Cougar Match Summer season 2022 Problem offers Faculty of Charleston school and workers who’re feeling somewhat overwhelmed by their health objectives a good way not simply to get began, however to stay with their health journey and see their progress alongside the way in which.
“Getting right into a health routine is difficult whether or not it’s been a couple of months or a couple of weeks because you’ve labored out,” says Sara Coleman ’17, health coordinator for Campus Recreation Companies. “However, even if you happen to really feel weak and drained, you’re going to get that power and health again. You simply should know the place to start out.”
Sara Coleman, health coordinator for Campus Recreation Companies
And, to assist school and workers discover their private place to begin, Coleman has created a collection of evaluation assessments that may be carried out at work or at house to measure their health ranges and set sensible health objectives for the summer season.
“Understanding the specifics might help you set practical health objectives, monitor your progress and keep your motivation,” says Coleman, a licensed health specialist (Trident Tech), licensed train specialist (NASM), licensed power and conditioning specialist (NSCA), licensed private coach (ACE) and group health teacher (ACSM) with an M.S. in well being, train and sports activities science. “As soon as you realize your place to begin, you’ll be able to plan the place you need to go.”
The problem – which school and workers can tackle individually, in pairs or as a division/group – is tailor-made to members’ health ranges and to their work state of affairs: whether or not workers make money working from home or commute to campus.
“For these selecting to do the one right here at work, you’ll do all the assessments right here with me as your proctor,” says Coleman. “At-home members will obtain an in depth electronic mail, with weekly check-ins from yours really.”
The one-hour assessments embody a one-minute curl-up check, a sit-and-reach check and the selection between a 1.5-mile jog or a one-mile stroll. Very important indicators like blood stress and resting/train/restoration coronary heart fee – in addition to info like weight, peak, VO2 max and BMI – will even be recorded.
As well as, problem members will set particular person weekly accountability objectives, and all outcomes shall be submitted to Coleman to maintain members accountable.
“The outcomes can then be used to set health objectives through the summer season and observe your progress and maintain your self accountable,” says Coleman. “Any optimistic adjustment in your well being is an efficient objective. By having a objective, we now have one thing to try for and, in flip, this helps us to really feel extra optimistic as a result of having clear objectives causes us to really feel much less careworn and lessens the emotions of failure we placed on ourselves. Having a transparent focus permits us to really feel like we now have management over our lives and creates a optimistic mindset that’s essential for attaining our objectives.”
![Sara Coleman Teaches HIIT](https://today.cofc.edu/wp-content/uploads/2019/08/Sara-Coleman-HIIT-Class-300x200.jpg)
Sara Coleman ’17 teaches a Cougar Match class.
The primary spherical of assessments run via June 3, 2022, with reassessments carried out between Cougar Match Summer season Session 1 (June 6–29) and Summer season Session 2 (July 6–Aug. 3) after which once more on the finish of Cougar Match Summer season Session 2.
RELATED: Study extra about Cougar Match, the free group health class designed only for school and workers.
Cougar Match is a free circuit coaching/HIIT-based class designed only for school and workers to offer a health problem for all health ranges and focuses on power coaching and cardiovascular workout routines for optimum weight reduction and metabolic boosting, in addition to appropriate kind and approach for damage prevention.
Beginning Monday, June 6, 2022, the 45-minute lessons shall be held at 5:15 p.m. on Mondays and Wednesdays within the George Avenue Health club classroom.
Cougar Match Summer season Session 1 (June 6–29) shall be concentrating on core power and suppleness and, after all, cardio.
“We need to construct again what we might have misplaced through the semester,” says Coleman, noting that the category will embody regressed and superior workout routines. “This session shall be for all ranges and will certainly be sweat classes to deliver again our particular person power.”
RELATED: Discover out extra about Coleman’s exercises and the way she earned the moniker, Angel of Dying.
After a break (June 30–July 5), Cougar Match Summer season Session 2 (July 6–Aug. 3) will consider practical health, incorporating extra resistance gear.
“We are going to incorporate extra resistance gear and we shall be launched to how we will use our newfound power and apply it towards our day by day life,” says Coleman, including that each classes will consider the basics of health: steadiness, endurance, power and suppleness.
“In case your basis isn’t proper, you’ll be able to’t enhance. That’s why we’re going to deliver it again to fundamentals – in order that we will then transfer on to the enjoyable stuff,” she says, noting that, by the tip of the summer season, members will really feel achieved and motivated – one thing value celebrating. “As I all the time say, train must be a celebration of what your physique can do, not a punishment.”
And that’s the way you make a problem enjoyable once more!
Participation within the problem shouldn’t be required to attend Cougar Match lessons. To remain updated on school/workers group health choices – and to entry further exercises, suggestions and health details – electronic mail Assistant Director of Health Bucky Buchanan ’08 at lbuchana@cofc.edu to achieve entry the College & Workers Health Groups web page.
To take part within the Cougar Match Summer season 2022 Problem, electronic mail Sara Coleman at colemansm@cofc.edu for this system packet and for the small print in your first evaluation.
Please keep in mind to deliver your Cougar Card to all lessons and assessments.
![](https://newspub.live/wp-content/uploads/2022/03/np-logo.png)
Fitness
Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits
![Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits](https://fortune.com/img-assets/wp-content/uploads/2023/07/GettyImages-1912106674-e1725058770144.jpg?resize=1200,600)
Dr. Bill Dorfman, a 64-year-old cosmetic dentist in Southern California, prides himself on looking years younger, a characteristic he attributes to good genes and a daily workout regimen.
Three days a week he focuses on abs and cardio; the other days are for lifting light weights at high reps.
Dorfman says he got serious about exercise following a lull during dental school when he found himself frequently in pain. That’s when he realized his fitness had taken a back seat following years as a high school swimmer and gymnast. “What I found was the more I exercised, the better I felt,” he says.
Outside of the gym, he credits his daily Words With Friends habit with keeping his mind sharp. He also makes nightly dinner plans with various friends to stay connected.
Dorfman’s wellness habits underscore that one key to a longer life is a fitness regimen—but one that incorporates mental and emotional fitness as well.
“We really need to look at the life of an older adult with a holistic lens—if they’re really happy, healthy and whole,” says Dor Skuler, cofounder and CEO of Intuition Robotics and an expert on loneliness in aging adults.
Here’s are four ways to focus on whole-body fitness as you age.
1. Exercise for the body and brain
Staying physically active can prevent injuries and help the body heal faster when they happen, plus it’s also strongly linked to good mental health and brain function.
Kirk Erickson, Ph.D., director of Translational Neurosciences at AdventHealth Central Florida, where he studies the plasticity and modifiability of the brain systems, has found physical activity to be one of the best ways to keep the brain healthy throughout its life span.
Erickson’s research shows that as we age, the brain shrinks, specifically the hippocampus, which is responsible for memory formation. Exercise can help maintain this portion of the brain and, in some cases, increase the size. There’s much to be learned about how and why this is, but Erickson says the effects are better the longer you engage in these habits, so it’s good to start young.
Of course you can still reap the benefits if you start later in life, he says. You might find that with time, you can recall memories and information more easily and have better executive function and a longer attention span when your brain is at its best, he says.
He recommends moderate exercise, like walking, five days a week for 30 minutes.
Aside from walking, Dr. Gary Small, chair of psychiatry at Hackensack Meridian Health, says strength training helps combat age-related muscle loss and can lead to a longer life span. Additionally, balance exercises can help prevent slips and falls—the leading cause of injuries in adults ages 65 and older.
Jasmine Marcus, a physical therapist at Cayuga Medical Center at Ithaca, where she works with patients of all ages and physical activity levels, recommends tiptoeing into exercise if you’re new to it. She suggests starting with some kind of group fitness class like Zumba—anything that elevates your heart rate. It helps, too, if you have a partner to hold you accountable, she says.
2. Strive for mental fitness
Small also recommends doing activities that keep the brain in shape. One study showed the simple act of reading articles online and searching topics on Google offered valuable mental stimulation. Doing crossword puzzles, reading books, playing games, practicing hobbies, and daydreaming all contribute to mental sharpness.
Stress management is also a critical part of maintaining mental fitness. Just 10 minutes of meditation a day can improve mood and cognitive agility, says Small, rewiring the brain and strengthening neural circuits.
“You don’t have to go to a retreat in Nepal or India to meditate, but you can learn the skills,” he says.
3. Stay social
The U.S. surgeon general issued an advisory last year warning of the nation’s loneliness epidemic, which negatively impacts health. One study equated lack of social connection to smoking up to 15 cigarettes a day. Other studies show social connection reduces the risk of premature death. It’s clear that social and emotional fitness is key to aging well.
Skuler, whose company makes A.I.-powered social companions for aging adults aimed at keeping them active and engaged, says major life changes, such as the death of a spouse, often trigger loneliness.
“That is by far a watershed moment,” he says. Suddenly no one is asking how you slept or what you have planned for the day. A similar problem happens with asynchronous aging, where one spouse has a decline with dementia, for example. Other events such as retiring or sending the kids off to college might have similar impacts on social well-being, Skuler says.
ElliQ, the robot companions Skuler’s company makes, is one way to help aging adults stay connected, but he encourages all people to maintain friendships and relationships with family members. Volunteering, he says, can also add purpose and connection to your life.
4. Develop good sleep hygiene
There’s a myth that seniors need less sleep as they age, but Jamie Zeitzer, Ph.D., advisor and scientific reviewer at Rise Science, says the reality is sleep becomes more difficult with age. The result is that many seniors find themselves going to bed later and rising earlier.
“Humans are programmed to stay awake 16 [hours] and sleep eight hours,” he says. “An older person’s ability to do that diminishes, so they have to work a little harder at it.”
The causes for poor sleep can be both social and physical. We become more sensitive to sounds and temperatures as we age, says Zeitzer. So the garbage truck that never woke you on its weekly route might now rouse you at 6 a.m., he says. Similarly, a bedroom that’s too hot or cold might make it difficult to sleep.
As we age we also become more sensitive to caffeine. So if you used to be able to drink a cup of coffee in the evening, you could find you now have trouble falling asleep hours later.
There’s also a major shift that happens once we retire, when the social constraints around sleep are suddenly lifted. Seniors who don’t have social obligations early in the morning might find they’re less inclined to sleep at typical hours. A nap during the day, for example, may “cannibalize their sleep at night,” Zeitzer says.
Older adults might find that sleeping too little or having a fragmented night of sleep can lead to acute problems with cognition the following day, Zeitzer adds. Poor sleep over the long term is linked to health conditions including depression, Alzheimer’s disease, and cancer.
A good routine can solve some sleep problems. To start, avoid caffeine later in the day. And be mindful that you adjust the temperature in your sleep environment to encourage rest.
And he recommends finding a way to wind down before bed. While some experts warn against the use of electronics before you grab some shut-eye, Zeitzer says watching a TV show can be helpful if it means you feel more relaxed and ready for bed afterward.
“It’s always good to aspire to closing your eyes and falling asleep, but other people need more kinds of wind-down routines,” he says.
More on aging well:
Fitness
3 great fitness hacks for a quick and effective workout | Mint
![3 great fitness hacks for a quick and effective workout | Mint 3 great fitness hacks for a quick and effective workout | Mint](https://www.livemint.com/lm-img/img/2024/08/30/1600x900/Pulasta_fitness_hacks_1725004534591_1725004541745.jpg)
It has been a long month with five Saturdays and an extended weekend bang in the middle of it all. Workouts may have taken a back seat with plans to spend time with family and friends, and to go out. Every minute of a vacation counts as much as every minute in the gym and this is where the best gym hacks come into play.
Over the course of this longer-than-usual month, I have used three tricks to make my workouts better to squeeze something meaningful out of every rep. The muscle groups involved are the entire lower body, the biceps, and the back and shoulders, focusing more on growth and strength over cardio.
The leg-press formula that works everything: Having had the access to a leg press machine for an extended period has made me realise how its usefulness extends far beyond that of the conventional press. Just by changing the placement of your feet, you could do an entire workout comprising different exercises, using just one machine.
Consider the leg press platform as a tool of change and curiosity. Try these four foot placements with a comfortable load and see how the lower body reacts. The first would be to target the glutes by placing the heels central but the toes touching the upper lips of the pressing platform. Without getting off the machine, change the placement to the heels touching the bottom edge of the platform to target the quads.
The third exercise would be to angle the toes away like you would in a sumo squat with a slightly wider stance, and in the centre of the platform, to target the adductors. The last one, and the most exciting, would be to place the toes on the bottom edge with the heel—unsupported—to push the weight away using only your calves. These are called leg press calf raises as shown in the video below.
I tend to do five reps on each of these placements for three sets. In just a few minutes, you have now worked your entire lower body with an option to scale and overload according to your strength.
Run-the-rack biceps workout: In case you haven’t heard the term run-the-rack, it basically means going through as many weights of dumbbells as you can with a single exercise. You could choose to go from light-to-heavy or vice versa, depending on the exercise and your level of fitness. In the case of bicep curls, my preference is to always do sitting one-armed concentration curls with a suggestion on the positioning of the arm.
“The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep,” says Athlean-X founder Jeff Cavaliere in a video titled Concentration Curls Aren’t Working for You (here’s why).
You could choose any other biceps exercise as well. Once the choice is made, decide the formula—doing a particular number of reps (I do ten) works better when working your way up the weights. Doing as many reps as possible on each weight works better when you are working your way down the weights. The former works better for me because biceps have always been a weakness and having a set goal makes sure that form is not sacrificed.
My last workout was done with dumbbells of 3kg, 5kg, 7.5kg and 10kg, with ten reps on each arm with no breaks. Then switch arms, and repeat. One set is enough, but if you are feeling adventurous, feel free to do another one.
Derick Ansah’s shoulders-and-back dumbbell workout: The Ghanaian fitness trainer’s 1.8 million followers on Instagram are never disappointed and that is because of his smart routines. And out of many of those, my favourite is his shoulders-and-back dumbbell workout. It consists of four exercises which you can do for a set amount of time or reps, with the caveat that they need to be done one after the other.
I used just 5kg dumbbells and was absolutely torched. The workout starts with circular raises, and ends with a rowing motion, so make sure to start with very light weights before you work your way up. His third exercise is especially brutal, as it forces you to do a sitting high pull and a front chest press. This is a follow along, so enjoy the burn.
Pulasta Dhar is a football commentator, podcaster and writer.
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Fitness
HYROX, Zepp Health partner on wearable technology for athletes
![HYROX, Zepp Health partner on wearable technology for athletes HYROX, Zepp Health partner on wearable technology for athletes](https://www.mobihealthnews.com/sites/default/files/Zepp943001054.jpg)
Hyrox, a global fitness race for competitors, announced it is partnering with Zepp Health, a health technology company that manufactures smart wearable products, including its flagship wearable brand, Amazfit.
Under the two-year partnership Amazfit will act as the official wearable and timekeeping partner of HYROX. The aim is to assist athletes’ training regime and supply them with a user-friendly wearable device that provides health and fitness monitoring capabilities 24/7.
Hyrox is a global fitness race that links running and functional exercises designed to challenge strength, endurance and cardiovascular fitness. It consists of eight rounds, each with a 1 km run followed by a different functional exercise.
Amazfit’s partnership with HYROX events will continue until 2026 with live experiences and dedicated consumer shops.
Additionally, the company will support athletes by outfitting them with Amazfit Cheetah Pro, Falcon, T-Rex Ultra, Balance and Active smartwatches and its Helio Ring.
Data from Zepp Health’s Helio Ring and Amazfit smartwatches is integrated within the Zepp App giving athletes a holistic view of their health metrics during workouts and recovery periods.
Amazfit is scheduled to unveil software updates to its smartwatches soon, including a HYROX race mode and integration into HYROX365, enabling HYROX Training Clubs and Coaches with smart digital solutions.
“I am delighted to announce our partnership with HYROX, aligning two forces dedicated to pushing the boundaries of athletic achievement and unlocking human potential,” Wayne Huang, chief executive officer of Zepp Health, said in a statement.
“Through our smartwatches and fitness wearables, we aim to empower athletes to reach their peak performance and transform their everyday lives.”
THE LARGER TREND
In July, Zepp Health released the newest version of its smartwatch operating system, Zepp OS, which runs on OpenAI’s latest GPT model. Integrated with ChatGPT-4o, Zepp
OS includes an upgraded Zepp Flow voice assistant, enabling users to control their devices via voice commands without using specific keywords or physical touch.
In 2021, Zepp Health unveiled new product offerings, including its AI wearable chip for health devices, smartwatch operating system and blood pressure measurement feature on its smartwatch brand.
The Zepp OS will not only be an operating system for its smartwatch but also the core of an open health management platform. The company also announced that it would open the framework of its “Mini Program” for developers to create new apps that leverage Zepp Health’s data and intelligence.
The HIMSS AI in Healthcare Forum is scheduled to take place September 5-6 in Boston. Learn more and register.
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