Illinois Valley YMCA
 PERSONAL TRAINERS
JUNE 14, 2007

Kim Zimmerman graduated from the University of Iowa with a Bachelors of Arts, Health and Sport Studies in 2005.  She received her Certified Personal Trainer Certificate from the American Council on Exercise in February 2006.  She has been with the Illinois Valley YMCA since May 2006.  She is available for training sessions most afternoons and evenings Monday thru Friday. 

Tips for Healthy Living
Sleep!!  The body needs time to recover from all of the stuff that you do all day long and sleep is the time when the body rests and heals itself - usually six to eight hours of sleep is adequate.
Be active!! You don't have to "exercise" to be healthy.  You do need to be active and eat healthy.  Go for a walk, a bike ride, or do some gardening.
Eat Smart!!  Don't follow a diet - make it your lifestyle.  Choose 6 servings of whole grain, high fiber breads and cereals (carbohydrates), 5 servings of vegetables and fruits, 3 servings of low fat/no-fat dairy products, and 2 servings of lean meats, legumes and nuts per day. Portion control is also important - a serving is NOT a heaping plate full. 

Common Questions
1) What can I do to get rid of cellulite? 
A. Cellulite is simply plain old fat, although it does have one defining characteristic - a dimpled, cottage-cheese, orange-peel look.  Genetics and also activity level play a huge role in size, number and distribution of fat cells.  Experts recommend daily cardio exercise of 30 minutes or more at 70-80% heart rate max combined with two to three strength-training sessions a week and a healthy diet.

2) Should I train my abdominal muscles every day?  Also, how many repetitions of crunches should I optimally perform?
A. You should treat your abdominal muscles like any other muscle group, need recovery time between workouts.  As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete.  Performed correctly, 10 to 25 repetitions for one to three sets of abdominal exercises provide a more than adequate training stimulus.  If you can perform more than 25 repetitions of an abdominal exercise, you are most likely performing the repetitions too rapidly or with improper form. Add intensity by using added resistance, moving more slowly or performing the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs.  (http://www.acefitness.org)

3) Should I add more protein to my diet in order to gain weight? 
A. Adding additional protein to your diet will help with weight gain; however, the average person already consumes one-and-a-half to two times the recommended daily allowance.  Anything above caloric and protein needs, the extra protein will not be stored as protein - it will be converted to and stored as fat.  As a result, if individuals consume large amounts of extra protein in addition to their regular dietary intake, any weight gain would very likely be in the form of fat.  An individual who would like to add muscle should focus on combining a sound resistance-training program with a well balanced, calorically dense diet. 

If you would like to unsubscribe to this newsletter, please click on the link below and put UNSUBSCRIBE in the subject line and send back to us ivymca@insightbb.com 

We are always looking for suggestions to improve your YMCA. Email us,  at ivymca@insightbb.com , fill out a solution paper at the training desk, or give Dave Potthoff a call at 223-7904.

Andy Swenson is the newest member of the personal training team.  He received his Bachelors of Science at Eureka College with his major in Fitness Leadership and Physical Education.  At Illinois State University he served as an assistant strength coach for the spring semester in 2006, he was educated in one on one training of individual athletes and he received experience in coaching and demonstrating exercises for all ISU teams.  Andy is available for 1 on 1 training by appointment on Tuesday, Thursday and Saturday.

5 common Q and A
1. Q. What is the best way to lose weight?
A. Weight loss may require a change in lifestyle.  It begins with a combination of weight training, cardiovascular training, and proper nutrition.  Don't give up, stay with it.  It will work.
2. Q. How often should I exercise?
A. At least 2 to 3 times per week.  Leave at least a day of rest between each session.  Cardiovascular work should be at least 20-30 minutes and can be done on the same day as weight training.
3. Q. Is weight training necessary??  I don't want to get bulky!
A. Yes, weight  training is an important component for weight loss.  Through weight training, you create lean muscle mass.  This will actually burn more body fat because it is being replaced with tone muscle. 
4. Q. Why is there a need for a day of rest? 
A. This is just as important as the exercise day itself.  Proper rest allows the muscle to recover and repair itself which produces a stronger muscle.  Failure to do so is called "over training" and will just prolong the recovery process.
5. Q. What is healthy eating?
A. Healthy eating is eating at least 3 to 5 meals per day.  Always eat a fruit and vegetable with each meal, and cut back on your portions.  Think healthy i.e. (grilled chicken, not fried.  Water, not soda).  No fast food!  Eat healthy snacks like trail mix or fruits rather than candy and chips.  The simple equation to weight loss is calories in to calories out.  You need to burn more calories than you consume. 

3 Healthy Tips
1. Exercise at least 2 to 3 times per week.
2. Get 8 hours of sleep.
3. Make healthy choices outside of the gym.  Watch what you put into your bodies.  Take care of yourself. 

NEW EQUIPMENT IN THE WELLNESS CENTER