1. Jan, 2009
A simple method is to divide your exercises to
Welcome Letter movements. The basic trunk movements are:
Flexion, Extension, Rotation, & Side Flexion.
Welcome back! Hope everyone had a great Christmas
and new year. The tness center has a brand new
Flexion:
face with all the new treadmills & ellipticals, and
everyone seems to love it. If you didn’t notice, now
you only have to sign up during the peak hours. Also
Flexion is basically rounding your back. Most ab
now we have a few free machines, so even during the
exercises, like sit ups, crunches, sit ups with a
peak hours you don’t always have to sign up to use a
ball, & leg raises fall in the exion category. No
cardio machine.
If you do one exercise for all the above
muscle in the human body has endured so
As far as new events, we had a Women’s Free Weight movements, you covered every inch of every
much torture and pain as the rectus abdominus
Training & The Big Three Class. The women’s free
muscle in your trunk.
(front ab muscle). And there is no end to it
weight training class was a 2 day class for 2 hour
each that taught the basics of free weight exercises. seems.
We had 8 participants, and I already have people Now your assignment is to divide your ab
asking the dates for the next class. The Big Three was exercises into the above movements and see
Tight abdominal muscle can pull your rib cage
a lot more in depth and covered the basics of the
which movement is lacking and which is over
down and give you a hunch back posture which
deadlift, squat & bench press.
emphasized.
is common in many folks.
Check out our new Member Spotlight section and our
new event Walkin’ To Paradise, Step it Stout 2009.
Add or subtract exercises or sets until you
Extension:
Enjoy the articles!
attain the right balance, harmony, joy, and
world peace.
Anoop Balachandran Extension works your lower back and is the
Health & Fitness Center Coordinator
opposite of exion, as in leaning back or
arching your back. Unfortunately, this Anoop Balachandran
movement is the most ignored in the gym. Health & Fitness Center Coordinator
HOW MANY AB EXERCISES?
Functionally speaking, your low back is part of
MEMBER SPOTLIGHT
your trunk musculature. 85% of the adults end
One of the feedbacks we got after the Women’s
up with low back pain in their life. Strengthening
Weight Training Class was that they need more DIANN RUDIGER:
your low back is one way to sneak into that 15%.
abdominal exercises. I think this is a good time
to address the comment. Tell me about yourself:
I am a custodian at HKMC (residence hall) and
I have been working in the same building for
From what I have seen, most people know
eight and a half years. I have been married 32
plenty of different ab exercises. Even my front
years and have three daughters. My rst
desk staff, with little background in tness,
daughter got married this year.
knows more ab exercises than me.
Why do you work out? To stay healthy.
What is lacking in people’s ab routine is proper I don’t want to die young. I enjoy my workout.
balance of different ab exercises so that you Sometimes I don’t feel like coming, but I feel
have equal emphasis on all the muscles in your a lot better once I’m done working out. I talked
Side Flexion:
trunk. Anybody who hangs out in our ab area my co-worker into coming to work out because
will see crunches and sit ups being the most she needed to get stronger for work.
Side Flexion involves side bending. Look at
dominant exercises in any ab routine. Without
Maggie in the pic if you are unsure. What do you like about the HFC?
proper muscle balance in your routine, you are
I love all the equipment and variety. I like
setting yourself up for postural deviations, and
being around young kids.
maybe injury, in the long run.
Do you have any advice for people who don’t
exercise?
Take time for yourself. Stay healthy.
Rotation:
SO HOW DO YOU ENSURE PROPER MUSCLE As the name implies, it involves rotation of your
trunk.
BALANCE IN YOUR AB WORKOUT:
H E A LT H & F I T N E S S C E N T E R . 715. 2 3 2 .1378

2. Speci c Sources of Antioxidants
WHAT ARE ANTIOXIDANTS?
Antioxidant Vitamin Sources
Antioxidants:
Eggs, meat, milk, cheese, cream, liver, kidney,
Vitamin A
A dietary substance that can prevent damage
to your body’s cells or repair damage that has cod & halibut sh oil (* also high is saturated
already been done.
fat and cholesterol)
Work by signi cantly slowing or preventing the
oxidative process caused by free radicals. Green peppers, citrus fruits and juices, straw-
Vitamin C
berries, tomatoes, broccoli, turnip greens and
Free Radicals:
other leafy greens, sweet & white potatoes and
cantaloupe.
Are molecules produced when your body
breaks down food, or by environmental
exposures, like cigarette smoke or radiation.
Wheat germ, corn, nuts, seeds, olives, spinach,
Vitamin E
other green leafy veggies, asparagus, and corn,
- Created intentionally by body’s immune
sun ower, soybean and cottonseed oils
system to ight viruses & bacteria.
- These damaged cells may play a role in heart
disease, cancer, diabetes, memory loss, *Note: These are JUST the antioxidant vitamins, there are literally hundreds of antioxidants (carotenoids (more than
strokes, Parkinson’s disease, Alzheimer’s 600 naturally), lycopene, zeaxanthin, lutein, xanthophylls, to name just a couple).
disease Cataracts, emphysema and many
other diseases.
- Eat a wide variety of fruits, vegetables, whole
grains, to get the most bene t from hundreds
Where do I get Antioxidants? and hundreds of different antioxidants.
- Fruits, vegetables, whole grains, vegetable Tami Stibb
oils. HFC Personal Trainer
Dietetics Graduate Student
- Over the counter nutritional supplements.
- Human body produces antioxidants naturally The registration fee for this program includes
Stress can severely impair this ability. pedometer, tote, t-shirt and Passport Booklet.
The pedometer, tote and passport booklet can
What Ranks the highest in Antioxidant be picked up at the UW Stout Health & Fitness
Center beginning January 26th. T-shirts will be
content?
ordered following the completion of the event’s
registration. Your team captain will be noti ed
Fruits:
via email when the t-shirts are ready for
distribution.
Cranberries, blueberries and blackberries
ranked highest.
The total journey is approximately 750 miles or
WALKIN’ TO PARADISE 1,500,000 steps. This averages 500,000
Vegetables:
steps per team member or 10,612 steps per
day (2000 steps = 1 mile).
Beans, artichokes, Russet potatoes were Step it Stout 2009
highest.
Aloha! “Walkin to Paradise-Step It Stout 2009” is Alternative activities, such as climbing, weight
lifting, swimming, basketball, have been
Nuts: just the ticket to beat the winter blahs.
converted into steps for your use as well.
This program should be a fun and challenging These gures are located in your passport
Pecans, walnuts, hazelnuts ranked highest in
journey through the beaches, mountains, and booklet.
nut category.
rainforests of the Hawaiian Islands. We are
taking the “virtual” walk through the islands of Safe travels to all.
What’s Important to know?
Maui, Lanai, Oahu, Hawaii, Molokai, and Kauai.
Aloha ~ Student health Services and University
- You need antioxidants everyday to combat
Our 7 week journey will begin in Honolulu on the Recreation
free radicals from environmental factors and
breaking down food to lower risk of MANY island of Oahu on February 2nd and end on
major diseases. March 20th. At the end of journey we will have a
Luau Celebration. Plan to join us for lunch, prizes,
- Antioxidants are contained within the color of and celebration with all the other teams.
the food.
Please register online at:
The more bright in color the fruit or vegetable is urec.uwstout.edu/hfc/paradise.html
the more antioxidants are in the piece of food. Completed registration form and $5 fee can be
mailed or dropped of at Rm 41 Sports & Fitness
Center-by February 2, 2009.
H E A LT H & F I T N E S S C E N T E R . 715. 2 3 2 .1378