Week 5

Sept. 25th - Sept. 30th

E-Newsletter

UPCOMING EVENTS

Kickboxing Monday 9/2512:15PM-12:45PM

Rudy Acosta Student Pavilion

Walking Tuesday 9/2612:15PM-12:45PM

Saulsbury Campus Center, Cafeteria Patio

Warrior Yoga Wednesday 9/27 12:15PM-12:45PM

Spur Building, Room 227

Quick Fit – Healthy Breakfast/Fitness

Challenge 9/277:30AM – 9:00AM Saulsbury Campus Center Foyer

Come grab a FREE healthy breakfast and participate

in a quick fitness challenge for a chance to win 1 of 4

gift cards to Orange Leaf, Chipotle, Subway and

Academy!

Zumba Thursday 9/2812:00PM-1:00PM

Saulsbury Campus Center, Commons Amphitheater

Biometrics Friday 9/297:30AM-9:00AM

OC Sports Center, Wrangler Room

Outdoor Yoga Saturday 9/308:00AM-9:00AM

Saulsbury Campus Center, Commons Amphitheater

Driving Range Open Play 9/309:00AM-12:00PM Champions Golf Center

First 20 30 For 30 Challengers who email

clwilliams@odessa.edu with their Participant ID# will

get a FREE large bucket of balls to hit at

Champions! Come on out and enjoy a morning

outside on us! Bring your friends! Additional buckets

are $8/Large and $6/Small. Open to all community

members to attend! All ages!

Don't Have Time

to Exercise for 30

Minutes at Once?

No Problem!BY JULIETTE SIEGFRIED | EXERCISING | UNRATED

Most people who are concerned

about their weight and their

cardiovascular health are

convinced of the value of regular

exercise. It's just getting to the

exercising itself that's the

problem.

Continued on Page 2

www.WranglerSports.com/30for30

And part of the problem is the time we've been told it takes to exercise "properly." Most

of the models we've been given have been based on training athletes, and have said

that the minimum exercise time required to produce a beneficial effect is 30 minutes of

continuous, non-stop activity. So we try to schedule time in our busy lives for these

half-hour workouts, and we try to make it to the gym, but we often fail, with the result

that exercise – however well-intentioned we were when we started it – goes right out

the window, along with its potential health benefits.

But what if you could exercise at home, using home equipment, for three 10-minute

periods a day, and achieve either the same health benefits, or even greater benefits?

Would you be more likely to be able to fit exercise into your life if it required less of your

time per session? Most people would answer "Yes" to this question. Well, science is

telling them to go for it.

Fractionalized vs.

Continuous exercise

The benefits of aerobic

exercise for lowering blood

pressure and for losing weight

are well established, and have

been confirmed by numerous

studies. However, most of

these studies used the

"training athletes" model, and

considered "exercise" to

consist of the traditional

half-hour blocks of continuous

exercise. A number of recent

studies have challenged tradition,

and have studied instead the

benefits of fractionalized exercise,

meaning multiple shorter periods

of exercise, spread out over the day.

Continued on Page 3

Fiery Fish Tacos with

Crunchy Corn SalsaBy LouiseCol Ingredients:

2 cups cooked corn kernels

1/2 cup diced red onion

1 cup peeled, diced jicama

1/2 cup diced red bell pepper

1 cup fresh cilantro leaves, chopped

1 lime, juiced and zested

2 tablespoons cayenne pepper, or to taste

1 tablespoon ground black pepper

2 tablespoons salt, or to taste

6 (4 ounce) fillets tilapia

2 tablespoons olive oil

12 corn tortillas, warmed

2 tablespoons sour cream, or to taste

Fitness App Spotlite

Freeletics Bodyweight

Provides 10-30 minute workouts based on

bodyweight only!

Available on Apple and Android.

Free with in app purchase options

Fiery Dish Tacos with

Crunchy Corn Salsacontinued

Directions:

1. Preheat grill for high heat.

2. In a medium bowl, mix

together corn, red onion,

jicama, red bell pepper, and

cilantro. Stir in lime juice and

zest.

3. In a small bowl, combine

cayenne pepper, ground

black pepper, and salt.

4. Brush each fillet with

olive oil, and sprinkle with

spices to taste.

5. Arrange fillets on grill

grate, and cook for 3 minutes

per side. For each fiery fish

taco, top two corn tortillas

with fish, sour cream, and

corn salsa.

Prep 30 min Cook 10 min

Ready In 40 min

From AllRecipes.com

The results have been surprising. In one study

conducted at Arizona State University's

Healthy Lifestyle Research Center, healthy but

pre-hypertensive men (meaning that they

displayed early symptoms of high blood

pressure) were asked to perform three 10-

minute sessions of aerobic exercise (walking

on a treadmill), and their resulting blood

pressure was then compared to that of similar

subjects who performed one 30-minute

exercise session. The results indicated that

three 10-minute exercise sessions spread out

evenly during the day reduced their 24-hour

systolic ambulatory blood pressure more than

single 30-minute exercise sessions did.

A similar 12-week study performed at the

University of New Hampshire found that the

group of subjects who walked a treadmill two

times per day for 15 minutes achieved

comparable, and in some cases greater,

health and fitness benefits than subjects who

performed the same exercise once a day for

30 minutes. Another study followed weight

loss in female subjects who were overweight,

and found greater weight loss in the women

who exercised for multiple short periods of

time per day than it did in those who exercised

for a single, longer period of time.

What are the implications of all this?

First, it means that we don't necessarily have

to readjust our lives to fit in long periods of

exercise in order to gain the benefits of

exercise. Whether we're concerned with

maintaining our blood pressure and

cardiovascular health, or losing weight, or just

exercising to stay generally healthy, these

studies indicate that we can gain as much or

more benefit from exercising for multiple short

periods of time. This means that – for most

people, with our increasingly busy lives –

there is a convenience factor that cannot be

denied.

Continued on Page 4

Instead of interrupting our work or other aspects of our

daily lives to drive to the gym to "get in" our 30 minutes

of daily exercise – all of which probably adds up to a

great deal more than 30 minutes, once you factor in

driving time, changing and showering time, etc. – we

could just duck into another room and work out on our

home treadmill for 10 minutes several times a day, and

accomplish the same results.

I don't know about you, but as a writer of articles like

these I already work at home, and welcome the news

that I could work out at home as well. Now that I know

this, it is more likely that I'll exercise more by fitting in

several of these ten-minute sessions "between articles"

than I ever did by waiting for an appropriate break time,

and then having to drive to the gym. I personally thank

these scientists for coming up with an exercise program

that fits into my life.

Juliette Siegfried, MPH, has been involved in health

communications since 1991. Shortly after obtaining her

Master of Public Health degree, she began her career at

the National Institutes of Health in Bethesda, Maryland.

Juliette now lives in Europe, where she launched

ServingMed(.)com, a small medical writing and editing

business for health professionals all over the

world. Circle Juliette on Google+!

View all articles by Juliette Siegfried

Article sourced from HealthGuidance.org

OC Blues Dance Team 30 For 30 Dance Clinic

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