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 teen teen ► 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