Heal h & Fitness

FRANKLIN ATHLETIC CLUB

ST, PING F T

Starting at just

Row To Good Health

&so
WITH FRANKLIN

Do you have a child that is looking to get into shape, stay in
shape or prepare for fall sports? If so, then this camp is a must!

• Three hours of daily TEAM personal training

• Weekly Nutrition Session: Including Making Healthy Choices

• What's In Your Cartrrm Family Grocery Store Tour

at Plum Market Monday, August 16th 6:00-7:00 pm

• Stay Fit Support Group Sessions

Ages 7 - 17
Monday - Friday 9:00 am - 12:00 pm
August 16th – August 27th
Extended care available for kids under 13 years

A Wei6

of Life

lifestyle changes for a lifetime

Contact Emily Sisk at (248) 352-8000, ext 314 for more information.

29350 Northwestern Highway, Southfield Michigan 48034 I 248.352.8000
WWW.FRANKLINCLUB.COM

Contacting HealthCall is the
First Step to Maintaining
Quality Life at Home

Call 1-800-991-9933

Home Health Care and Private Duty Nursing Services

At HealthCall, we provide a wide range of home care and private duty services
to patients throughout Michigan, including:

•
•

Skilled Nursing Care

Physical Therapy

•
•

Post Surgical Care
Diabetic Teaching

•
•

Occupational Therapy
Speech Therapy

•
•

Stroke Rehabilitation

Medical Social Work

Accepted payment includes private pay, long term care policies, private insurance plans, no
fault auto insurance, workman's compensation, Medicare, and Medicaid.

Every HealthCall employee must pass pre-employment skill level assessments
as well as thorough background and reference checks.

t1HlealthCail

HOME CARE

www.healthcallhomecare.com

Toll Free: 800.991.9933

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►

ftbt — for teen b teens

44

August 12 • 2010

A CHAP
CHRP Accredited
Agency

VISIT US ONLINE

at 1Nt2t.com

N

ow that the warm
weather is upon
us, it's a great
time to take advantage of
the great outdoors and all
the exercise possibilities
that exist. Whether you
like walking, running,
swimming, biking, playing
tennis, basketball or some-
thing else, there are many
opportunities for optimum
cardiovascular health, help-
ing the heart and respiratory system
while burning calories and fat.
But did you know that certain types
of weight training also can be ter-
rific cardio boosters? A University of
Wisconsin study found that using a ket-
tlebell (a weighted ball with handles)
and snatching it from a squatted posi-
tion, lifting it overhead while standing
up, can burn 20 calories per minute.
That beats the numbers for spinning,
running, swimming and stair climbing,
which are all superb calorie burners.
Weight training (either dumbbells
or machines) can contain a cardio
element by employing some jumping
jacks or jumping rope in between sets.
Another exercise that is phenom-
enal, combining both elements of car-
diovascular fitness and weight resis-
tance is rowing — either on the water
with a kayak, canoe or rowboat or on a
rowing machine at a fitness club.
A stationary rowing machine with
a sliding seat utilizes many different
muscle groups, including the back,
trunk and lower body. The more
muscles you use at an intense level, the
more calories are burned.
As you push off with both legs
simultaneously (as opposed to
alternate use of legs in running and
cycling), results increase in muscle
mass capability. The work of the upper
back and arms (pulling the rowing
handle) combined with the leg action,
works the torso to help strengthen
core stability and improve posture.
Contrary to some beliefs, rowing
can actually help alleviate some back
problems by strengthening those
torso muscles. Plus, because of being
in a seated position, rowing removes
the body weight component from the
injury prone hip, knee and ankle joints
— it's kinder to the body while burn-
ing lots of calories.
As always, too much of a good thing
can be detrimental. One should avoid
poor technique and prolonged use on
the equipment, both of which can lead

to injury. Ifs recommended
that one start with a five- or
10-minute rowing session,
working up to 20 minutes.
A fun adjunct of exercise
is keeping a log of your
mileage. Whether it's miles
on the trails, in the pool
or on the rowing machine,
keeping track of what you
do in a logbook fosters
good motivation and tangi-
ble evidence of your fitness
accomplishments. I've been keeping a
swimming log since my high school
days and I'm proud of the mileage I've
accumulated since then.
Some days, if I'm feeling a little weak
or sluggish in the water, I'll persevere
to complete my laps so I can record the
mileage in my book. Talk about great
motivation and great satisfaction! Try
it, especially if you're a youngster read-
ing this, because 30 or 40 years from
now, if you're diligent in your log keep-
ing, you'll look back with tremendous
gratification at your accomplishment.
So get out and enjoy a wonderful
summer, reaping all the benefits of
healthy outdoor activities. El

Jim Berk is an Aerobics and Fitness

Association of America-certified per-

sonal trainer, affiliated with the Jewish

Community Center of Metropolitan Detroit

and the Sports Club in West Bloomfield. He

can be reached at (248) 444-9480.

Pull handle as you push back with

your legs, keeping torso strong

Finish drive phase, slightly leaning back