Happy New Year! Make it a great year!!

MIKE ARTEAGA'S HEALTH AND FITNESS CENTER WILL BE OPEN NEW YEAR'S DAY 9:00 AM � 1:00PM

Thank you for voting Mike Arteaga's the best Health and Fitness Center in the Hudson Valley again this year in the Hudson Valley Magazine.

WHY ARE THE NEW "BE SMART" SIGNS IN OUR PARKING LOTS??

We have had a couple of unfortunate incidents recently where valuables were left on the seat of a car and the car windows were smashed to steal the items. Unfortunately the police tell us these incidents are happening in parking lots all over the Poughkeepsie area. They tell us these are crimes of opportunity and rarely happen if things aren�t visible through the windows. We feel awful when these things happen and feel that we should help remind everyone to put things out of sight and to report anyone hanging around our lots!Thanks for your cooperation !! Mike Arteaga?

THE WHY AND HOW OF CARDIOVASCULAR EXERCISE!

? Cardiovascular exercise (aerobic exercise) is the exact opposite of strengthening exercise! Although each type of exercise has some benefit on the performance of the other, each has very different purposes and results.

Despite what we are told on television and in the �health� magazines, there are NO exercises that accomplish both at the same time! What is Cardiovascular exercise? Cardiovascular is a continuous type of exercise that you can perform for a longer period of time as you become more fit. In contrast, strengthening exercise is a very short duration, with each exercise reaching a point where you are unable to continue within 60 to 90 seconds!

The intensity of cardiovascular exercise is much lower than strengthening exercise. For example, long distance running can be performed for an extended period of time because it has a lower exercise intensity level than the 100 yard dash! The 100 yard dash is a very high intensity exercise and can only be performed for a very short period.

Why is strengthening exercise so different from cardiovascular exercise? Strengthening exercise is like the 100 yard dash. It demands so much energy so quickly, that the body�s ability to supply energy is exceeded, and the stored sources of energy are quickly depleted. The energy demands of cardiovascular are lower and energy required can be met or exceeded by the body as you exercise. The major limiting factor in the body�s energy supply system is oxygen supply; the body�s ability to absorb oxygen. Cardiovascular exercise improves the body�s ability to absorb and transport it throughout the body.

Strengthening exercise increases muscle, bone and connective tissue strength and this reinforces the joints. Dr Henry Lodge, author of the best seller �Younger Next Year�, says cardiovascular exercise keeps us alive, and strengthening exercise makes it worth living�! What are the benefits of cardiovascular exercise? Cardiovascular exercise primarily improves the health and efficiency of our heart, lungs and circulatory system.

This results in an immense list of health benefits including; reduced blood pressure, reduced chance of heart attack (even if there is a family history of heart disease), reduced risk of stroke, improved cholesterol levels, reduced incidence of cancer, reduced incidence of depression, reduced incidence of premature death from all causes and many, many more! If we do a lot of CV exercise, doesn�t it increase our leg strength?

Cardiovascular exercise doesn�t increase muscle strength beyond minor changes that occur when a totally sedentary person begins to exercise. Many people are surprised to know that even world class marathon runners generally have very weak legs, unless they have been doing strengthening exercise. Even marathon runners, who don�t strength train, will lose muscle each year as they age, unless they incorporate strengthening exercises on a regular basis. A running and walking program will not appreciably reduce the chance of developing osteoarthritis in our knee joints (or other joints), but leg extension and leg curl strengthening exercises will!

What does cardiovascular exercise do to our body? Just like the skeletal muscles, when the body�s cardiovascular system is stressed, this system will adapt and become more efficient between exercise sessions. This improvement happens so that it can deliver more oxygen to the cells next time. Many changes take place to help increase oxygen delivery.

The following are some of the changes:

• The heart is a muscle and gets bigger and stronger as a result of cardiovascular exercise. Due to the increased strength and increased heart chamber size, the heart dramatically increases the quantity of blood it can pump!
• The volume of the lungs is increased, creating greater surface for gas exchange, resulting in more oxygen being absorbed with each breath.
• The resting pulse rate decreases because the heart pumps more blood with each stroke.
• The blood vessels throughout the body increase in size. The wider they become the less likely they are to be affected by blockages and the less likely we are to develop high blood pressure.
• All blood vessels have the ability to widen and shrink (dilate) in response to the demands put on the body. This ability to dilate increases.
• The number of capillaries increases.
• As a result of improvements to the blood vessel system, the blood can be delivered more easily, which lowers the blood pressure.
• Blood volume increases along with an increase in the percentage of the red blood cells, which carry the oxygen throughout the body!

Cardiovascular exercise increases the amount of oxygen delivered to the body (VO2 max). The above list includes just a few of the known changes that contribute to increased work capacity. Leading researchers know that there are certainly many more changes yet to be discovered!

DON�T FORGET TO WORK ANTAGONISTIC MUSCLES TO KEEP YOU JOINTS HEALTHY!

Antagonistic muscles are the opposing muscles on the opposite sides of the joints. If one group is neglected, joint stability is actually undermined and the possibility of injury can actually increase!

To keep the joints healthy and reduce the chance of injury, make sure that you strengthen the muscles on both sides of each joint! For example, if you work your quadriceps, the front of your legs, you should work the hamstrings on the back of your legs.

Mike Arteaga

MIKE ARTEAGA�S EAGLE OF THE MONTH FOR JANUARY

Congratulations to Becky Imperati, Eagle of the Month for January 2007!

Becky joined the team in September 2005 as a fitness trainer. She can always be found eagerly helping her members in the very early morning hours as well as in the afternoon hours.

Thank you Becky for your enthusiasm, dedication and high energy!

CELL PHONE COURTESY!

• Cell phones are a necessity for so many nowadays! For example, they make it possible for local medical staff, who are on call, to exercise without being unreachable.
• When using your phone, please be considerate of others and if you have a long call or you tend to speak loudly into your phone, please step into the hall to take the call.
• One member asked, �how would they like it if I was next to them on a treadmill and started to read out loud�? Thanks for your consideration!!

BODY TRAINING SYSTEMS GROUP GROOVE CLASSES are here and they are terrific!

What is Group Groove?

If you can move, you can Groove! Group Groove is a hugely popular dance exercise program that is a fusion of club, urban, and Latin dance styles with motivating chart topping hits and retro classic tunes! It�s for anyone of any age who wants to really have fun and have a great cardio workout.

TIPS TO HELP PRESERVE OUR HEALTH AND EXERCISE FOR A LIFETIME!

1. Remember: When you exercise, you are fighting a thousand diseases at once, unlike drugs that may help prevent one disease and cause other problems.
2. Read Younger Next Year!It�s the most important thing you can do to preserve your health! It makes a great holiday gift.
3. Keep in mind �it�s not about the weight�. Weight loss has nothing to do with fitness!! A recent study confirmed this showing that obese men who were moderately fit had FIVE TIMES LOWER PREMATURE DEATH RATE than thin men who didn�t exercise!!
4. Make sure not to fall into the trap of just doing your favorite strengthening exercises! Our favorites are the ones we are strongest in and thus the ones we need the least!
5. The slower you lift a weight, the more improvement you will see because you reduce momentum that actually takes the work of part of the muscle.
6. Make sure to do cardiovascular and strengthening exercises each week.

MIKE ARTEAGA�S CANCER WELLFIT PROGRAM

Have you heard of our Cancer Wellfit Program?
It�s a completely free three month membership for cancer patients who are within one year of treatment.
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Research shows that when a cancer patient�s quality of life is improved by exercising regularly, even at a low level, they are better able to tolerate their medications, participate more fully in daily activities and improve their ability to enjoy life. If you know someone who could benefit from the program, please speak to a coordinator.

WHAT�S NEW?

In both Ulster and Poughkeepsie centers:

• Starting January 1, 2007, Child Care will open at 8:30 AM on Sundays.
• The New BTS Group Groove class is here! This fantastic new dance exercise class is making a great hit! Give it a try! You�ll love it!
• Group Ride instructor training was fantastic. New classes will be added to the February Group Exercise Schedule.
• BTS Centergy instructor training class will be held January 5, 6,and 7th in the Highland club. BTS Centergy is a very popular pilates/yoga type class and will be launched in early March!
• New Arthritis water classes, sanctioned by the Arthritis Foundation, are now being offered. In the Poughkeepsie center:
• The MedX area has been rearranged in preparation for the exciting new construction that will be started early next year.
• The ladies� locker room 2 has been completely redecorated by Designer Rudy Fabiano, one of the country�s leading club designers.
• The basketball gym has been completely renovated with new paint and new padding on the walls. The floor has also been stripped down to bare wood and completely refinished! In the Highland center:
• Additional MedX machines have been added to the optional equipment area, including a leg extension machine, a leg curl machine, a pullover machine and a curl machine!
• The lower hall and stairway have been repainted and decorative wall panels have been added.

WANT A RACQUETBALL GAME?

A new racquetball �find a game� bulletin board has been put up on the lowest level in the Poughkeepsie Center near the entrance to court #3, to help those who would like to find someone new to play.

WE ARE A FREE WIRELESS INTERNET ZONE. FOR YOUR CONVENIENCE, WE HAVE MEMBER WEB ACCESS COMPUTERS AVAILABLE IN BOTH CENTERS. THEY ARE LOCATED IN THE FRONT LOBBIES.

Did you know that your children and grandchildren up until their 16th birthday have free memberships!

MIKE ARTEAGA�S APPROPRIATE DRESS ETIQUETTE WHILE USING THE CLUB

• Wear clean athletic shoes and clothing.
• Limit perfume, cologne, and body lotions.
• Wear loose fitting, comfortable clothing.
• Wear tops that cover the midriff area and shorts that reach mid-thigh.
• Wear tank tops that fit snugly under the arms to absorb perspiration.?

Not appropriate:

• Short shorts
• Low cut tops, bra-tops, or exposed cleavage.
• String tank tops for men.
• T-shirts or tank tops with low-cut armholes that don�t catch underarm perspiration.

Please be courteous when using the MedX and free-weight machines. If your shirt is soaked with perspiration, either cover it with a dry shirt or change into another shirt. Please, clean every machine after each use. We appreciate all of our members helping to make one another comfortable here.

Each month we send out a short summary of recently published health studies. We do not share your e-mail address with anyone. If you are interested in receiving it, please e-mail me at marteaga@libertybiz.rr.com or give your e-mail address to a front desk team member.

Good Health!

Mike Arteaga

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