©2005 Kari Tse
December 2005
I hope everyone is enjoying our "winter weather"  Enjoy it while it lasts by getting out there for some outdoor activities.  Nothing clears the brain and helps to ease holiday stress than a nice lunch time walk outside!!  For those of you who are TimeOut members, the fitness center has different closing hours due to the holidays.
Monday,  Dec. 19th - close at 6 pm
Tuesday, Dec. 20th - close at 6 pm
Wednesday, Dec. 21st - close at 6 pm
Thursday, Dec. 23rd - close at 1:30 pm
Friday, Dec. 24th - closed all day
Monday, Dec. 26th - closed all day
Tuesday, Dec. 27th - closed at 6 pm
Wednesday, Dec. 28th - closed at 6 pm
Thursday, Dec. 29th - closed at 6 pm
Friday, Dec. 30th - closed at 5 pm
Monday, Jan 2 - closed all day
I will be available for sessions every day of those 2 weeks, so keep those buns moving!!!
Eating Tip of the month!!
With all that is going on in the month of December, we tend to eat a little bit more at those holiday get togethers.  Here are a few tips to help control some of those extra calories that we have a tendency to consume!!!   
  • Prepare a healthy food that you like and can nibble on at the party. This could include:
    • Salsa and bean dip with low fat tortilla chips
    • Grilled or baked chicken wings with a low fat dip
    • Low-fat vanilla yogurt with chunks of fresh fruit
    • Baked pita chips with hummus
    • Assorted veggies and low fat dip
  • Fill up on the healthiest foods, and select smaller portions of the less healthy foods.
  • Avoid thinking about the food during the party, and focus on the people
  • Don't stand by the food table; move around the room, and focus on conversation and the ambiance.
  • Start with a lower-calorie drink to help you fill up, and then have something that has a few more calories.

    - Be aware that alcohol increases appetite and lowers inhibitions. This could cause you to drink more and make poor choices in your food selection.
Strength Training Shows Greater
Post-exercise Caloric Expenditure Than Cardio

It is common to combine cardiovascular and resistance exercise due to time constraints. However, research has not clearly identified the acute effects that one form of exercise has on the other. The purpose of this study was to determine the physiological effects of combining exercises, as well as the effects of the order in which the exercise is performed.

Ten physically active male college students served as subjects and completed four exercise trials. The four trials consisted of running only, resistance only, running then resistance, resistance then running.

The results of the study showed that resistance only exercise resulted in a greater excess post-exercise oxygen consumption (EPOC) than all the other treatments. The greatest EPOC in the combined program occurred when running was performed before resistance training. In addition, resistance training made subsequent exercise more difficult as determined by increases in rate of perceived exertion (RPE) and VO2.

The results of this study indicate that for recreational exercises, resistance exercise produces the greatest post-exercise energy expenditure compared to aerobic exercise. If maximum calorie expenditure is the goal and both resistance training and aerobic training must be performed in the same session then aerobic exercise prior to resistance exercise will give you the greatest EPOC compared to the opposite sequence. Fitness Professionals should also be aware that performing resistance training prior to aerobic exercise makes the aerobic exercise more difficult. This may impair their client's performance and or influence motivation and adherence.

Drummond, Micah, J. et al. Aerobic and Resistance Exercise Sequence Affects Excess Postexercise Oxygen Consumption. Journal of Strength & Conditioning Research. 2005, 19(2),332-337.

Wishing all the best to all and your families and I hope this newsletter finds everyone well.
Happy Holidays to all and here's to a healthy 2006!!!!!!!!!