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Forget Crunches! For a workout that really flattens your belly, get up and move your feet. Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that jus 2 1/2 hours of brisk walking a week - about 20 minutes a day - can shrink your belly by about 1 inch in 4 weeks.

Why does walking work so well? It appears to help reduce deep belly fat (called visceral fat) first, explains Tim Church, MD, MPH, PhD, of Pennington Biomedical Research Center, Louisiana State University. "If you exercise enough to lose 10% of your body fat, you may actually reduce visceral fat by 30%," says Church.

All walking burns belly fat, but for best results, crank up your weekly MET (metabolic equivalent) hours - the number of calories you burn. "Shaking up the intensity with on-again, off-again bursts of energy will give you the most time-efficient, calorie-burning workout possible," says exercise physiologist Peggy Pletcher of Source Endurance, an online coaching service based in Austin, TX.

Walk 20 minutes a day with our workout and your waistline may shrink an inch; double it and double your results. Or go an hour and lose inches everywhere. Try our smart eating tips and you could drop a size or more this month!

What to do:

6 or 7 days per week: Do one of the Flat Belly Walks, following our pace guidelines below. If your goal is to whittle your waistline with the bare minimum exercise, follow Plan 1. If you have more time and want to rev up your results, dive into Plan 2. To shed inches all over, go with Plan 3.

Everyday: Follow the "5 Food Rules to Live by" below to boost fat loss.

Find the Right Pace:

Use a scale of 1 to 10. It's the best way to determine how hard you should be working, with 1 being very easy and 10 an all-out effort. If you're on a treadmill, try our suggested speeds, but adjust the speed according to your effort level.

Warm-up/Cool-down: 2 to 3 (treadmill set at 3 mph). You can chat with ease.

Brisk Pace: 4 to 5 (3.5 to 3.8 mph). Your breathing is pleasantly harder. Can still talk, but with pauses.

Push Pace: 6 to 7 (4 mph). Some huffing and puffing. One- and two word replies.

Power Pace: 8 to 9 (4.2 to 4.5 mph or uphill at 3.5 mph). No talking possible.

Plan 1: Speedy Waist Whittler

Time: 20 minutes a day, 7 days a week

What you'll lose: Up to 1 inch off your belly in 1 month

Start	Warm-up
3:00	Brisk Pace
6:00	Push Pace
9:00	Brisk Pace
12:00	Power Pace
13:00	Push Pace
15:00	Brisk Pace
18:00	Cool-Down
20:00	Finish
	Total calories burned: About 100 (based on a 150 lbs person)

Plan 2: Lose-a-Size Tummy Trimmer

Time: 40 minutes, 6 days a week

What you'll lose: Up to 2 inches off y our waist (a pants size) in just a month

Start	Warm-Up
3:00	Brisk Pace
6:00	Push Pace
13:00	Power Pace
15:00	Repeat minutes 3 through 15 (brisk walk for 3 minutes, push for 7 minutes, power for 2 minutes)
27:00	Brisk Pace
37:00	Cool-Down
40:00	Finish
	Total calories burned: About 200 (based on a 150 lbs person)

Plan 3: Total-Body Fat Blaster

Time: 60 minutes, 6 days a week

What you'll lose: Up to 3 pounds plus inches off your hips, butt, and thighs; add in the healthy eating tips (below) and you can lose up to 5 pounds this month

Note: If you're doing this workout indoors on a treadmill, start with a 3% incline for the hills, working up to 5%. If you're outside, try to find a loop with two hills about midway through that will take you about 5 to 6 minutes to climb.

Start	Warm-Up
3:00	Brisk Pace
5:00	Push Pace
20:00	Brisk Pace
22:00	Uphill Brisk
28:00	Brisk Pace
32:00	Uphill Brisk
38:00	Brisk Pace
42:00	Push Pace
57:00	Cool-Down
60:00	Finish
	Total calories burned: About 330 (based on a 150 pound person)

5 Food Rules to Live By

1. Snack on almonds: When salty cravings strike, bypass the pretzels or popcorn. In a study of 65 men and women who were following a low-calorie diet, California researchers found that those who noshed on the nuts shrank their waistlines nearly 50% more than dieters who didn't eat them, despite consuming the same number of calories. Likewise, Spanish researchers found that even without increasing exercise, a diet enriched with monounsaturated fatty acids (aka MUFA's, found in foods such as almonds and avocados) decreased the accumulation of abdominal fat compared with a carb-heavy diet, which increased it.

2. Fill up on Fiber: "When you slow digestion, you slow the delivery of glucose (blood sugar) to the bloodstream, "says Marie Savard, MD, author of The Body Shape Solution to Weight Loss and Wellness. "That means less insulin is released, and with lower insulin release comes lower visceral (belly) fat storage." In a study of more than 2,900 adults, those who ate the most fiber weighted less and had lower insulin levels and slimmer waist-lines than those who ate the least. Aim for at least 25g a day from such foods as vegetables, fruits, beans, lentils, brown rice, and whole grain bread, cereal, and pasta.

3. Stay satisfied with protein: Gram for gram, protein has the same number of calories as carbs (and half that of fat), but takes longer to digest, so you feel full longer. It also seems to help lower levels of hormone ghrelin, which is known to stimulate appetite. In a Danish study of 60 mien and women, those following a diet that included as much fat after 6 months than those eating a diet with 12% protein. Include a serving of lean protein with each meal and snack-eggs for breakfast, a turkey sandwich for lunch, low-fat or fat-free yogurt or milk for a snack, and grilled fish and vegetables for dinner.

4. Skip the sweetener: In a 5-week study by Purdue University researchers, rats given unlimited access to artificially sweetened yogurt consumed more calories, gained more weight, and packed on more fat than those that ate sugar-sweetened yogurt. Researchers believe artificial sweeteners may hinder your body's ability to regulate calories based on taste, so you end up over-eating. Go with a little bit of sweetener, such as raw sugar or honey, instead.

5. Dump one high-cal item from your diet: Exercise works best when you don't offset your hard work with empty calories. By eliminating just one high-calorie item from your daily diet, such as a large latte, or substituting cereal and low-fat milk for a bagel and cream cheese, you can easily reduce your intake by 250 calories. Combine that with one of our walking plans and you can drop between 35 and 5 pounds in a year!

Best and Worst Foods for Your Blood Sugar

What you eat (and don’t) may play a major role in your risk of developing type 2 diabetes, according to a new study from researchers at Tulane University and Harvard School of Public Health who tracked the eating habits of more than 71,000 women for 18 years. Here’s how to prevent the disease, based on their research. ADD: Leafy greens. For every additional serving of spinach, kale, or chard you eat, you may lessen your likelihood by as much as 9%. ADD: Whole fruit. For every three servings, you may slash your diabetes risk by up to 18%. AVOID: Juice. Consuming one serving a day may raise your odds by nearly 18%. Some varieties are rich in antioxidants, but if you’re at risk of diabetes, consider trading your daily glass of juice for whole fruit. Stephanie Breakstone, Prevention, January 2009

Boost Your Spirits and Immunity

Mindfulness meditation eases anxiety by 44% and reduces symptoms of depression by 34% while simultaneously jacking up immunity. In a study of stressed biotech employees, Richard Davidson, PhD, and his colleagues at the University of Wisconsin, along with Jon Kabat-Zinn, PhD, professor of medicine emeritus at the University of Massachusetts, found that those who completed an 8-week MBSR (mindfulness-based stress reduction) program had a significantly higher level of activity in the left prefrontal cortex (the brain region associated with a happy, calm state) than colleagues who received no training. At the end of the program, both groups were given flu vaccines, followed by blood tests. Results: The meditators produced significantly more antibodies than the non-meditators. TRY THIS TECHNIQUE: Mindful Walking (10 minutes) Pick a quiet place, such as your bedroom or living room, where you can walk slowly back and forth or in circles. Looking straight ahead, focus on one aspect of walking. For example, home in on your feet: Notice how one foot makes contact with the ground; your weight shifts; and the other foot lifts, moves forward, and finally makes contact. Continue to direct your attention toward your feet, and whenever your mind wanders, gently bring it back. Prevention, January 2009

Dispelling Various Fitness Myths

As a fitness enthusiast and certified trainer, it has become common practice as of late to not only emphasize the "rights" of overall fitness to others, but to also dispel the many myths that linger among the fitness realm. The following information presents some common fitness myths (in italics) and proposes ways to avoid falling into the clutches of these falsehoods so you may continue to conduct your fitness routine in a constructive manner:

Setting fitness goals is a useless tactic – When setting fitness goals, set both long- and short-term goals and make sure that each one is both measurable and specific. For example, do not state that your goal is to merely "get into shape." With this statement, one cannot determine if or when the goal is reached. A more practical example would be that you wish to lose 10 lbs. by March 15th. This involves a measurable goal to be achieved by a specific date.

Low-carb diets are the only way to go – Do not fall victim to the marketing schemes of low-carbohydrate diets. Overall caloric intake should be your focus, not carbohydrates. One pound of fat equals 3500 calories. If you create a consistent caloric deficit of 500 calories each day with exercise and proper nutrition, this will amount to 3500 extra calories burned each week (500 per day multiplied by seven days per week) resulting in a pound burned every week.

Strength training poses too many risks to create any benefit - Whether you are male or female, do not be intimidated by incorporating strength training within your exercise regimen. Many females wanting to reach a "toned" appearance fear that strength training will add unneeded bulk (see below) whereas males fear this mode of training will leave them susceptible to injuries. Performed correctly, strength training improves flexibility, mobility, and balance, improves bone density (important as age increases), and decreases the risk of coronary disease.

For females, strength training will only add unwanted bulk – Females do not produce enough testosterone to build muscles of the same proportion as males. Adding a smart strength training routine to your regimen will not only improve overall muscle tone but speed metabolism as well. Remember, each pound of lean muscle gained results in 35-50 extra calories burned every day simply for its overall maintenance. One pound of fat, however, burns only 6-10 calories per day.

Performing abdominal crunches consistently will burn off that extra fat around the stomach – This emphasizes probably the biggest misconception of fitness and self-image: spot-reducing. This is the concept that performing exercises that target certain body regions will decrease fat at that particular region and it is a huge myth. When burning fat, you reduce it throughout the entire body, not in certain sections at a time. Popular infomercials promoting an abdominal crunch product will lead you to believe that by performing their apparatus alone, you will acquire that slim midsection you have always desired. If you read the fine print on the screen, however, you will often see the phrases "results not typical to all users," or "in conjunction with a healthy diet." Have patience and let a combined mix of consistent healthy eating and exercise be your guide to good health, not marketing gimmicks and fad diets.

Exercising with Health Limitations

It is not a novel concept that a sound and balanced exercise program is one that should be consistently incorporated into each individual's lifestyle. However, a sound exercise program should not be stereotyped as being one only physically fit individuals may partake in. Health limitations are becoming a reoccurring challenge within the health/fitness field. These limitations, however, can be overcome when the correct exercise tactics are utilized. The following will address a few of these common limitations and offer training suggestions to help counteract these limitations in order for workouts to be as safe, effective and comfortable as possible.

One of the most noted health limitations present in society is the incidence of obesity. This condition is characterized as possessing a body fat percentage of 32 or higher for females and 25 or higher for males (American Council on Exercise standards). It is of the utmost importance for individuals facing obesity to make their exercise program as enjoyable and pain-free as possible. Cardiovascular activity for these individuals should focus on a low-intensity, high-duration regimen. Interval training where bouts of exercise of 10 minutes or less are performed with short rests in between may also be incorporated. Modes of exercise should focus on low-impact movements to care for the joints. Strength training should also be incorporated for 10 to 15 minutes per day, three times per week.

Diabetes is another limitation that is often associated with obesity. Many non-active, overweight individuals contract Type 2 Diabetes, which results from insulin resistance combined with defective insulin secretion. It is important for these individuals to maintain proper balance of food and insulin dosage when exercising. It is recommended that blood glucose levels be lower than 250-300 mg/dL before commencing exercise. Aerobic activity should involve repetitive contractions of major muscle groups, which may involve brisk walking, cycling or swimming at a duration of 30-60 minutes. It should also be noted that people who face diabetes should monitor their blood-glucose levels after exercise to avoid becoming hypoglycemic (dangerously low levels of blood sugar).

Asthma is termed as a Chronic Obstructive Pulmonary Disease and involves a reduction of breathing capacity. Although people with this condition often frown upon exercise, physical activity is highly recommended by physicians to reduce the symptoms of asthma as well as promote psychological benefits. A generous warm-up session should be implemented for these individuals and should consist of a five to 10 minute bout at 40 to 50 percent of their age-estimated maximal heart rate. From there, short bouts of exercise will reduce the chance of an asthma attack. An example could be three sets of four- to six-minute aerobic activity with 5-minute breaks in between. It should be encouraged for these individuals to always carry their inhaler when exercising and refrain from exercising in the cold.

Lastly, Osteoporosis is a disease that causes bone frailty, increases risk of bone fractures and depletes bones of their mineral content. Although one might think otherwise, forms of weight-bearing exercise are the best choices for people with this condition, as this form of exercise not only promotes muscle density but bone regeneration as well. Strength training should be incorporated two to three days per week and consist of one to three sets of six to 12 repetitions for eight to 10 different muscle groups. Younger individuals with this condition may include plyometric or explosive jumping exercises to further encourage bone renewal. Although they are a popular activity to improve joint stability, water-based exercises should be avoided with this condition, as they are not gravity-based and will not provide enough of a workload to improve bone structure.

Full Body 1

[click on other full body workouts to the right]

* Begin each workout with 5-10 min of light cardiovascular activity. Light stretching may be used as a warm up, however it is more beneficial to include flexibility exercises (stretching) at the conclusion of your workout. Not only will this assist in decreasing the light soreness experienced with strength training but, since the muscles are already warmed up from the exercise session, it will decrease the risk of injuring a muscle vs. stretching at the beginning.

* Choose a weight where you reach fatigue within the 8-12 repetition range. For instance, if you reach muscle fatigue before 8 repetitions, lighten the weight. If you can perform more than 12 repetitions with strict form, increase the weight slightly.

* The speed of each repetition is very important! The concentric phase of the exercise (the "push or pull" phase) should be somewhat faster and last 1-2 seconds. The eccentric phase (the "return" phase - resisting the weight back to the starting position) should be slower and last 2-3 seconds.

Exercise Muscle Group Involved Sets Reps Weight

Upright Chest Press Machine Chest 2 8-12

Wide Grip Pulldown Upper and Mid Back 2 8-12

Overhead Press Machine Shoulder 2 8-12

*or Seated Dumbbell Overhead Press (females may want to perform this one)

Cable Pressdown Tricep 2 8-12

Cable Curl Bicep 2 8-12

Leg Press Quads & Hams 2 8-12

Leg Extension Quads 2 8-12

Lying Leg Curl Hamstring 2 8-12

Standing Calf Machine Calf 2 8-12

Abs: Crunch Machine or Full Sit-Up Abdominals 2 12-15

Upright Chest Press

Wide Grip Pulldown

Overhead Press Machine

Cable Pressdown

Cable Curl

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Abdominals: Upright Crunch Machine or Full Sit Up

Full Body 2

[click on other full body workouts to the right]

Exercise Muscle Group Involved Sets Reps

Pec Fly Machine Chest 2 8-12

Seated Cable Row Upper and Mid Back 2 8-12

Dumbbell Lateral Raise Shoulder 2 8-12

Dumbbell "Kickbacks" Tricep 2 8-12

Standing Dumbbell Curl Bicep 2 8-12

Leg Press - horizontal or diagonal Quads & Hams 2 8-12

Inner Thigh - Adduction Inner Quad 2 8-12

Outer Thigh - Abduction Outer Quad 2 8-12

Sitting Calf Raises Calf 2 8-12

Abs: Oblique Crunch Obliques/Abs 2 12-15

or regular crunch

Pec Fly Machine

Seated Cable Row

Dumbbell Lateral Raise

Dumbbell "Kickbacks"

Standing Dumbbell Curl

Leg Press - Horizontal or Diagonal

Inner Thigh - Adduction: pad on inside of thigh

Outer Thigh - Abduction: pad on outside of thigh

Sitting Calf Raises

Oblique Crunch or Abdominal Crunch

Interval Training & Cardiovascular Activity

A common setback for those engaging in physical activity is the monotony and boredom that often accompanies an exercise routine is not varied and changed over a period of time. When these characteristics come into play, exercise adherence is often challenged and participants fail to stay consistent with their programs.

An efficient method of breaking this monotony when engaging in cardiovascular activity is incorporating "Interval Training" within one's routine. Not only does interval training add variety to cardiovascular exercise, but it creates numerous benefits for one's cardiovascular system, such as further increasing cardiovascular endurance, increasing one's "lactate threshold" (the ability to withstand the build up of lactic acid), and the ability for one to train close to their Vo2 Max (explained below) without quickly fatiguing.

Just as the name implies, this type of training involves alternating bouts of exercise where one increases the intensity of the cardiovascular activity they are engaged in with "rest" intervals or intervals at much lower intensities. Interval training is based on the concept that more work can be performed at higher exercise intensities with the same or less fatigue than in continuous training.

To get an idea of how one could incorporate this into their cardio program, consider this very basic example: An individual usually conducts multiple sessions of walking at a continuous pace every week for 30 minutes each. To increase the intensity and create a new stimulus for their cardiovascular system, this individual could alternate bouts of walking for 3 min and slow jogging for 3 min within the same 30 minute time span. This tactic would not only increase the intensity of the workout but it would keep in consideration their comfort levels and allow for a 3-min "rest" interval at a walking pace in between the jogging intervals.

As mentioned, interval training permits an individual to train at intensities close to their Vo2 Max for greater amount of time than could be accomplished in a single exercise session at a continuous high intensity. Vo2 max is the maximum volume (V) of oxygen (O2) in milliliters that you can use in one minute, per kilogram of body weight, while breathing air at sea level. The higher one's score, the more efficient their cardiovascular fitness will be and the less stress is placed on the heart during physical activity. This score can be determined using a variety of cardiovascular tests performed within a laboratory setting. As stated, one of the many benefits of interval training is that this type of exercise can increase this score if conducted on a regular basis.

When engaging in interval training, there are various aspects to take into consideration. It is beneficial within interval training if the work-to-rest intervals are equal. For example, if your work interval is to jog for three minutes, your "rest" interval would be to walk for three minutes as well.

Also, if performing interval training indoors on an exercise machine, use the machine's adjustable dimensions to create your intervals. For example, if using a treadmill, you would conduct your intervals by using the speed of the treadmill or the incline (or both) for your "work" intervals. Or if you choose an elliptical trainer, most of these pieces have both adjustable resistance and incline settings you could use for your intervals.

Whatever the setting or mode of exercise, you can incorporate interval training to this to increase intensity and improve your cardiovascular efficiency. Use interval training to your advantage and not only reap the benefits of it, but break the monotony of the "same-old" cardiovascular routine.

Lower Body 1

[click on other lower body workouts to the right]

* Try to complete 2-3 sets of each exercise.

LOWER BODY

Illustrations of exercises can be found below

Exercise Muscle Group Involved Sets Reps

Walking or Stationary Lunges Quads, Hams 2-3 8-12

Hip Extension Hamstrings & Glutes 2-3 8-12

Hip Flexion (high knee) Upper Quad & Hip Flexors 2-3 8-12

Alternating Leg Extension Quad 2-3 8-12

Physioball Hamstring Curl Hamstring 2-3 8-12

Kneeling "Superman" Low back 2-3 8-12

Sitting Calf Raise Calf 2-3 8-12

Abs: Crunch/Leg Tuck Combo. In one motion, perform crunching exercise with upper body while simultaneously tucking knees towards upper body (pictured). Reverse process, extending legs out and releasing upperbody and shoulder blades towards the ground.

Walking Or Stationary Lunges - Bar or Dumbbell

Hip Extension Hip Flexion

Alternating Leg Extension - perform single leg, ALTERNATING each leg

Physioball Leg Curl - Try to keep hips off ground throughout entire set

Kneeling "Superman" - When one arm rises, the opposite leg extends out; alternate sides

Sitting Calf Raise

Make Exercise Stick

Need a reason to start working out again- and the motivation to keep at it this time? Forget weight loss and focus on quality of life, says Michelle Segar, PHD, at the University of Michigan’s Institute for Research on Women and Gender. She found that women ages 40 to 60 who exercised with a goal of overall well-being were 34% more likely to stick with than those interested only in losing weight. Women who exercised to maintain their weight also kept at it more than those who felt pressured to shed pounds. -PN, Prevention, January 2009

Member of the Month - 02/2010

Tony Alvarez

To say that Mr. Tony Alvarez is consistent in regards to his health and fitness practices is an understatement. His claim to fame?

"The AC (NMSU Activity Center) opened in the Fall of 1973 and I was the fifth person in line to get in. I've been going on a regular basis since," Alvarez said during his AggieFit Member of the Month interview.

A long term "regular" of the AC, Alvarez is known by young and old patrons alike as he often frequents the AC twice per day to accomplish his desired physical activities. While engaging in his preferred combination of cardiovascular and strength training, Alvarez is also recognized for his approachable personality and kind presence to all AC patrons.

Alvarez's roots run deeper than the AC, however. A retired employee of NMSU, Alvarez remained employed for the NMSU Mechanical Engineering department for 41 years.

"I have been active my entire life." Alvarez said. " I am a firm believer that exercise is the best medicine, regardless of age. I never take medicine or vitamins or go on diets. I eat what I want and have never had a weight issue and I attribute that to my lifestyle."

An obvious true testament of how physical activity and a sound sense of wellness reinforces a healthy lifestyle, we salute Tony Alvarez as February's AggieFit Member of the month.

Know someone who deserves to be recognized? If you would like to nominate an individual affiliated with the NMSU community for the AggieFit "member of the month", please contact: smeyer@nmsu.edu or 646-5178

Member of the Month - 03/2010

Jennifer LaBonte

AggieFit solutes Jennifer LaBonte as the "Member of the Month" for March. A senior Nursing major at NMSU, LaBonte recognizes the importance of physical activity and how it affects her chosen field of study.

As a dedicated and unwavering patron of the Activity Center and numerous AggieFit services, LaBonte enjoys pursuing a workout regimen of combined cardiovascular and strength training. She is also a steadfast participant of numerous weekly aerobics classes offered by AggieFit.

"The free classes at the AC provide a perfect fit for me. I receive cardio and strength training benefits, plus they are fun! These classes are the most time efficient in regards to conducting a workout, plus, they offer so many classes that I can never have an excuse for not working out," LaBonte stated during her Member of the Month interview.

By taking part in most aerobics classes offered by AggieFit, LaBonte appreciates their challenge and variety.

"My favorite classes are Cardio Combo and Bootcamp Fitness. These are a few of the most challenging classes I have ever been to. I love the high intensity and the instructors are very motivating. If I had the time, I would be in those classes all the time!"

An avid exerciser and competitor, LaBonte stated that she has been active the majority of her life as she grew up playing soccer and competing in Track & Field and Cross Country within her Middle School and High School years. To add to her consistency, she began utilizing the AC within her first semester at NMSU. The following year, she became a mainstay within the AggieFit aerobics classes and has been attending the classes ever since.

"I have always believed that staying active and exercising is essential to being healthy. Being in Nursing school has made me even more motivated to stay active. I have learned the benefits of staying active, as well as the health problems a sedentary lifestyle can create," LaBonte said.

While sustaining a busy schedule provided by the rigors of her required Nursing curriculum, LaBonte has not encountered any road-blocks in regards to finding motivation and staying consistent with her practices.

"For me, finding what I love to do also motivates me to stay consistent; for example I found the classes I love most and stay consistent with those."

When asked of any advice she could provide those currently engaged in an exercise program or for those on the verge of beginning one, LaBonte was very knowledgeable with her response:

"Be persistent and maintain consistency. Set realistic goals and start slow. Don't expect results overnight or within a week. Find something you enjoy, and don't be afraid to try something new! You may discover you enjoy something you thought you would hate! Also, invite a friend or tag along with a friend who works out often. Having someone to stay accountable to is really important when beginning a workout program."

Member of the Month - 04/2010

The AggieFit Member of the Month for April is Jerome Martinez, a third-year Hotel, Restaurant, & Tourism Management major at NMSU. Within his Member of the Month interview, Jerome discusses his secrets to consistency within the physical activity realm and how he applies these techniques to his everyday lifestyle:

What are the various activities/services that you take advantage of at the Activity Center?

There is always enough weight room variety (machines, dumbbells) and I also enjoy conducting my cardio on the indoor track as one of my favorite activities because I always know the distance of each run I conduct and try harder the next time around.

What other fitness/recreational activities do you perform outside the AC?

Running almost every day keeps me focused. Swimming has also been a good challenge for me right now as I am constantly trying to improve my skill and technique.

What do you like the most about staying active and exercise? In other words, what motivates you to be so consistent and to conduct workouts at the AC?

I feel prepared knowing what I conduct in regards to diet and exercise; it's one of those things you constantly learn about through training as a trial-and-error process.

What motivational advice would you give anybody of the general public, regardless of age, in regards to the importance of incorporating physical activity within one's lifestyle?

A healthy lifestyle is amazing but not everyone is willing to sacrifice the time or effort. A year will pass whether someone decides to workout or not, but that time will never be paid back to them. As with anything, practice makes perfect.

What advice would you give, based on your own personal experience and workouts, to someone who is just starting an exercise program (a beginner)?

Keep yourself as educated as possible concerning workouts and diet. A lot goes on in the body and within physiological processes long after leaving the gym; knowledge really is power.

Have you been active your entire life? If there was a specific time you began working out consistently, when was that?

Before I enrolled at NMSU, I made the choice to live healthier and be consistent in the weight room. I see it as an investment in my future. The transitions were always hard from the normal routine but it was one of my smartest decisions.

Member of the Month - 05/2010

The AggieFit Member of the Month for May is Sylvia Beuhler who has been a staff member at NMSU for over eight years and consistent AggieFit patron. While working within the Department of Agricultural Economics and Agricultural Business, Sylvia explains her methods of time utilization regarding her exercise sessions as well the importance of longevity supported by an active lifestyle.

What are the various activities/services that you take advantage of at the Activity Center?

Right now I come to the AC three to five times a week to use the machines and weights in the cardio room and take part in the Pilates and the Noon Ride classes. I started using the AC five years ago and began with the circuit training program through the Wellness Center. Shon Meyer talked me into trying the Indoor Cycling class (I never thought I would like it, but I am HOOKED!). I took advantage of the Personal Training which really taught me HOW to maximize my workouts. I've also participated in various aerobic classes like Buns-n-Abs, 20-20-20, Aquatic Fitness, and my all-time favorite Power Pump. There is such a wide variety to choose from, I never get bored. The instructors are great, they really make the classes fun. Another plus is that I've made a whole new set of friends at the AC.

What other fitness/recreational activities do you perform outside the AC?

I walk with my husband and dogs just about every day. We try to get in a two mile walk in the evenings.

What do you like the most about staying active and exercise? In other words, what motivates you to be so consistent and to conduct workouts at the AC?

Working out during my lunch hour makes me feel great!!! It is a great stress-reducer and mood-enhancer. I've increased my energy level along with increasing my strength and endurance. I have muscle instead of flab, I sleep well at night, and best of all, I have virtually stopped the bone loss I was experiencing... without prescription drugs.

I basically sit in front a computer all day, and if I don't get a workout in during the day I feel really sluggish. The AC is so convenient, I love being able to walk over to do my workout instead of driving all over town.

What motivational advice would you give anybody of the general public, regardless of age, in regards to the importance of incorporating physical activity within one's lifestyle?

Get out there and do it, the benefits are incredible. It doesn't matter when you start, but you've got to do it if you want to stay healthier as you age. "Exercise is better than any drug or anything else we have for aging. There's no downside. If this were a drug, it would be the safest, most effective drug in the universe." Dr. James O. Hill, Director of the Center for Human Nutrition at the University of Colorado at Denver

What advice would you give, based on your own personal experience and workouts, to someone who is just starting an exercise program (a beginner)?

You've got to "start where you are," and be willing to modify exercises if you need to. It has been helpful for me to take a class so that I'm with a group, but there were and still are a lot of things that I can't do, so I do what I can. The important thing is to keep it up, it gets easier the longer you do it. The benefits will come, and then you're hooked.

Have you been active your entire life? If there was a specific time you began working out consistently, when was that?

I've been a walker my entire life and sometimes I took an aerobics class if it was convenient, but never really did what I would call a hard workout. I started working out consistently when I turned 50 and could see what my future would look like if I didn't push myself. I've been playing catch-up ever since!

Member of the Month - 06/2010

AggieFit salutes John Fowler as the "Member of the Month" for June. Fowler is a former graduate student of NMSU and has been a NMSU faculty member within the Agricultural Economics department for 31 years. Fowler's other contributions to NMSU include his role the ongoing coordinator for the NMSU Range Improvement Task Force for 22 years and a chair holder for the Linebery Policy Center.

Fowler takes pride in the fact that he has maintained a very consistent habit of including physical activity throughout his entire life.

"The AC serves functions for every different stage of life," Fowler stated during his Member of the Month interview.

His early years at the NMSU Activity Center included a healthy dose of ritual basketball, racquetball, and strength training activities. Presently, Fowler still enjoys use of the strength and cardio equipment available at the AC.

Besides said indoor pursuits, Fowler is also responsible for the operation of NMSU's ranch located in Sante Fe, which entails a great deal of outdoor activity and labor. In a year's time he is required to make many round trips to NMSU's ranch; trips that involve elongated bouts of inactivity while traveling in a vehicle. Fowler states that his consistent regimen of physical activity assists greatly in countering postural discomforts during these rides and has contributed greatly to maintaining everyday, functional movements.

He is confident as he states that his responsibilities in Sante Fe will never keep him away from conducting his favorite activities at NMSU.

"If I'm in town, I'm here (at the AC). It offers so many amenities and has friendly, informed staff - I love it!"

Fowler has also discovered a significant relationship between his exercise habits and his role in academia.

"It's the balance between academics and athletics and they reciprocate themselves. I use this hour to break up my day and I go back to the office reinvigorated. I have found that my workouts at the AC are a productivity enhancer within the work day and they assist me in being mentally acute. When I leave a workout feeling good, I exude confidence and it feels great!"

To further balance the athletic/academic equation, Fowler enjoys the connections he makes between fellow faculty/staff members who frequent the AC; connections he says he may have never made if he was not a regular patron.

"The AC is a very important communication medium between all faculty/staff members. I enjoy the camaraderie that not only Faculty/Staff members share, but between students as well, all in a relaxed environment."

Finally, what advice does Fowler provide to those seeking more physical activity?

"Invest in yourself and prolong your ability to have a quality life"

Know someone who deserves to be recognized? If you would like to nominate an individual affiliated with the NMSU community for the AggieFit "member of the month", please contact: smeyer@nmsu.edu or 646-5178

Member of the Month - Erica & Melissa

To shed an alternative light on the AggieFit "Member of the Month" column, dual members will be showcased for the month July. Melissa Ojeda (right) and Erica Ceniceros (left), students at NMSU, can be found at the Activity Center regularly, displaying a joint effort towards taxing workouts and phenomenal consistency.

Melissa, a sophomore Anthropology major, and Erica, a sophomore Biology major, take advantage of many amenities the AC boasts, including its weight room, cardio room and indoor climbing wall. Performing many of their weekly workouts together, Melissa and Erica express that their drive to reach their physical peak has helped one another become consistent and state that having a partner to train with has kept things enjoyable.

They report that their strength routine is composed primarily of a total-body training format, utilizing both free weights and machines. Always preceded by a rigorous abdominal routine, their strength routine also emphasizes alternating muscle groups each day to avoid conducting the same workout consecutively.

To round out their weekly routine, Melissa and Erica also supplement their workouts with regular Zumba class participation and jogging workouts in the great outdoors.

Melissa and Erica are no strangers to the fitness realm as they both have maintained a considerable amount of physical activity throughout their lives. Erica reports participating in softball and soccer throughout her youth, practicing Tae Kwon Do since the age of 10 and ballet since high school. Her interests have since shifted towards strength and cardiovascular training after enrolling at NMSU.

Melissa reports being active her entire life and beginning a consistent workout regimen since the age of 12.

"I was a very dedicated cross country and track runner in high school and ever since then I cannot go a day without running," Melissa said.

Within the fitness realm, strength training is often frowned upon by the female population. Concerns of gaining excessively masculine characteristics and becoming inflexible are common practice. Although immense amounts of scientific studies and literature published within recent decades have debunked these concerns to the highest level, Melissa and Erica share their opinions and suggestions to the female population regarding this subject:

"We feel it is a common misconception that females gain male characteristics because women, for the most part, will not gain the amounts of muscle mass equivalent to a male. Our bodies are really not genetically capable of this without the use of harmful anabolic chemicals. The benefits we have experienced from consistent weight training are muscle tone and strength. We've also noticed that we are able to reshape specific areas of our body that we may be having problems with. As for inflexibility, we attempt to stretch as often as possible in order to not only keep flexibility characteristics maintained, but to improve these characteristics as well."

When asked of the overall benefits of training with a partner they report:

"Working with a partner assists greatly because it is easier to stay motivated when you have a friend who is counting on you to show up as well as to push you during the work outs. It is also great because we make sure our workouts are always fun!"

Melissa and Erica offered motivational advice to the general public in regards to how they view physical activity impacts their lives:

"Incorporating physical activity within one's lifestyle is important in maintaining a healthy body and mind. Exercising increases one's energy but also decreases one's stress levels which are two very important aspects in a college student's life. Also, exercising releases endorphins which are the brain's happy chemicals! Yay!"

And motivational advice given to beginners pursuing a fitness program?

"Consistency is key! Once you get into a routine it comes easily and you will feel less inclined to skip workouts since you are so accustomed to it. Also, for beginners: try not to do too much at once until your body is used to the physical activity. Just believe in yourself and never give up!"

To leave their final mark, Melissa and Erica rely upon the following quote from Arnold Shwarzenneger as a mantra to their fitness achievements:

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."

Strength Training for Females

As a fitness consultant, I have found that strength training is one mode of exercise that can be generally difficult to sell to the female population. Taking into consideration its widely numerous benefits within either gender, strength training among females often has been cast in a negative light. The following information is meant to dispel myths about strength training among women and encourage its safe, effective use.

First, many females believe that strength training will result in bulky muscles and defeminization. This belief is very much untrue. It is important to remember that although females produce significantly less testosterone than males, depending on one’s genetics and body type, which will be discussed next, some produce more testosterone than others. This is an important factor when customizing one’s strength routine.

In regards to body types, there are three main distinctions: mesomorph, endomorph, and ectomorph. A mesomorph is characterized by a well-defined muscular stature, broad shoulders, slim waist, and an ability to easily gain muscle mass. An ectomorph is characterized by a long, skinny, rectangular shape, a decreased amount of body weight and muscle mass, and a stubbornness to gain muscle mass. An endomorph is characterized by a softer, pear-shape appearance with higher fat concentration among the hips and thighs. Again, the frequency and intensity of a female’s strength program should be based on their body type characteristics since one’s ability to increase strength and muscle mass can be different than another’s.

Also, some females believe one must take a protein supplement to gain lean muscle mass. You do not need excess amounts of protein intake for muscle synthesis to take place. A general ratio to utilize in regards to adequate protein intake for those engaging in a consistent strength training program should be 0.7 grams of protein per pound of body weight.

It is often another misconception that women are incapable of gaining strength or obtaining quality, lean muscle altogether. Contrarily, even though females obviously display much less muscle mass to begin with when compared to males, research has shown they are proportionally capable of gaining muscle tissue at the same rate as males and the same amounts when compared pound for pound.

Lastly, a common fear among women is that muscle turns to fat when one ceases training. Since these are two different types of bodily tissue, it is physiologically impossible for muscle to turn to fat and fat to turn to muscle. If a consistent training program comes to a halt and no other adjustments are made to one’s physical activity, this may encourage weight gain. However, this may be a result of a higher caloric intake to expenditure ratio that is producing the weight gain. It is not due to one tissue turning into another.

As mentioned, the benefits of strength training for females (or either gender for that matter) are both valuable and countless. Strength exercise is capable of reducing the risk of medical problems such as low back pain, illnesses such as diabetes and degenerative problems such as osteoporosis, a risk that significantly increases with age.

Obtaining these benefits can be as easy as joining a local fitness center or buying inexpensive weight equipment to use within your household at your convenience. Equipment such as hand-held weights, stability balls and resistance bands are all useful tools for a solid strength program and can usually be found at common sporting good stores. Based on your preference, it is important for women to be aware of these benefits and shy away from any myths that may deter them from reaching their ever-important fitness goals.

The Ideal Veggie Schedule

YOUR GOAL: 14 CUPS A WEEK That might seem like a lot, but it’s easier than it sounds. Researchers have divided the entire vegetable spectrum into five “groups” (yes, beans are a veggie!) and broken down your exact weekly needs. DARK GREENS You need: 2 cups per week of spinach; broccoli; romaine; mesclun; collard, turnip, and mustard greens. PAYOFF: Better lung health stronger bones, a stronger immune system, lower blood pressure, reduced inflammation, and a healthier brain. ORANGE VEGETABLES You need: 1 ½ cups per week of carrots; sweet potatoes, winter squash, pumpkin. PAYOFF: Better vision, blood sugar control, and lung health; high in cancer fighting carotenoids. BEANS You need: 2 ½ cups per week of pinto beans, kidney beans, black beans, lentils, edamame, chickpeas, tofu. PAYOFF: Lower rates of heart disease, high blood pressure, breast and colon cancers, and type 2 diabetes. STARCHY VEGETABLES You need: 2 ½ cups per week of white potatoes, corn, green peas. PAYOFF: The nutrients in this group range from vitamins A, C, B6, and folate to potassium and magnesium, and each vegetable is rich in unique antioxidants, such as cancer-fighting isoflavones in peas and blood pressure-lowering kukoamines in potatoes. WILDCARD You need: 5 ½ cups per week of artichokes, asparagus, brussels sprouts, cabbage, cauliflower, eggplant, green beans, mushrooms, onions, bell peppers, tomatoes, wax beans, zucchini. PAYOFF: This eclectic group ensures a broad spectrum of nutrients and antioxidants that protect every system in your body, including beta-carotene in bell peppers and quercetin, a natural anti-inflammatory, in onions.

Upper Body 1

[click on other upper body workouts to the right]

Upper Body

Exercise Muscle Group Involved Sets Reps

Incline Smith Machine Press Chest 2-3 8-12

Upright Chest Press Machine Chest 2-3 8-12

Kneeling DB Row Upper and Mid Back 2-3 8-12

Wide Grip Seated Row Upper and Mid Back 2-3 8-12

Sitting Lateral Raise Shoulder 2-3 8-12

Bench Dips Tricep 2-3 8-12

Reverse Curls Bicep/Upper forearm 2-3 8-12

Back Extensions Low back 2-3 8-12

Abs: Abdominal Crunch - on mat or physioball 2-3 15-20

Incline Smith Machine Press

Put bench at an incline. This focuses exercise on upper pectorals as well as front deltoids.

Upright Chest Press Machine

Kneeling DB Row

Wide Grip Seated Row

Sitting Lateral Raise

Bench Dips

Reverse Curl

Back Extension

Abdominal Crunches - either on mat or stability ball

Welcome to NMSU's AggieFit Program!

New Mexico State University's Student Health Center is excited to present the AggieFit program. Join fellow students as the Aggies reach their goal of 1,000,000 minutes of exercise!

Your Grandma Said It Best...Eat Your Veggies!

That’s the main message behind an often overlooked but critical recommendation within the latest USDA Dietary Guidelines report: The ideal “vegetable schedule”. This new research reveals that eating about 14 cups of vegetables per week, from a wide range of veggie groups, raises blood levels of many protective antioxidants. In addition to their well-documented ability to fight and reduce the risk of disease, antioxidants may help preserve your long-term memory and learning capabilities, even as you get older. Numerous studies also link a higher veggie intake to a reduced risk of stroke, cardiovascular disease, cancer, type 2 diabetes, and obesity. That’s why the strongest recommendation from the USDA’s report is a greater consumption of a wide variety of vegetables- advice that’s mirrored by every major health organization, including the American Heart Association, American Institute for Cancer Research, and American Diabetes Association. Prevention, November 2008

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