Many people love to hold on to the treadmill while running or walking, and it is common to see a gym-goer clinging on for dear life when the treadmill is revolving at top speed! But what is this really doing for you and your progress? The answer is "not a lot." In fact, it increases the risk of injury and burns fewer calories.

When you consider your normal gait while walking or running off the treadmill, you can begin to see how gripping the hand rails becomes a bad idea. With any exercise, posture is critical in avoiding injury. When you grip the handrail while running or walking, you partially raise your body from the tread. This creates a lighter body weight than what your body is used to while off the machine. While your legs wistfully work through the motions, your upper body sways to and fro, placing the shoulders in a hazardous position. This sort of behavior can lead to injury and compromise spinal alignment (especially for taller individuals) because it increases the tendency to slump over, allowing the head to jut forward. Another issue that develops from gripping the hand rail is the limitation your legs have to fully extend prior to your feet contacting the tread. This results in shorter step lengths, which most people attempt to correct by taking longer strides. By doing this they create ballistic action in the hips that raises the risk of repetitive stress and/or injuries.

The reason that you burn fewer calories while gripping the hand rails is that it eliminates a majority of the workload from the legs and shoulder girdle. If you take away the work from the legs and the gluteal muscles (the biggest muscles in the body) you decrease the total calorie burn tremendously because big muscles require more energy.

So next time you consider gripping the hand rails, just slow down, focus on your posture and reap the benefits of burning more calories. Your body will thank you later!

Need a plan? Some support and accountability? Join Wellness Director Crystal Kennedy for a 12-week journey that will give your body the consistent exercise it deserves, the wholesome nutrition it needs and find the support through weekly support gatherings.

Our Beat the Bulge program will provide members a journal which will help track daily exercise and nutrition. Journaling is a great accountability tool that has proven successful when working to lose weight; it raises the awareness to what we put in our bodies and how we expend energy.

Participants will meet for an initial consultation at the beginning of the 12-weeks to provide a baseline assessment. In addition to the assesment, you will walk away with a specialized plan based on your individual goals.

During your 12-week journey, there will be a weekly support group meetings to go over journals, talk about challenges and celebrations.

At the end of the program the group will meet one more time to a review of the changes that participants achieved, and take a final assessment to make a plan that will establish goals for continued success.

Sign-up at the Sports Desk or contact Crystal Kennedy.

There is a wonderful and potent practice we often do at the end of yoga class for a few minutes. The benefits of this pose increase when we schedule an extended time to practice, and the quieting effects on our nervous systems have tremendous benefit to the health of our immune systems. The pose is: yogic relaxation or savasana. Aaaah, savasana. Different than sleep, savasana is a conscious process of connecting to the earth energy, and gradually letting go mentally and physically so that our bodies can take in the message that all is well. This message is powerfully communicated to every cell in our body, and so we leave the practice restored and at peace; rested and uplifted. So, rather than “relaxing” by turning on the T.V. and zoning out, or with too much food or drink, try adding savasana into your daily routine.

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The key to a great cross-training workout is to get a total body workout and swimming is the perfect fit. You will find benefits by just integrating swimming into you regular routine once a week.

Swimming uses many of the major muscle groups. Where running and biking use mainly the leg muscles, swimming requires the use of the legs, arms, upper body, back, and abdomen. This total body workout tones and conditions more muscles for the time spent than any other workout.

Another benefit of swimming is that it's a low impact workout. Most workouts require impact and stress on the bones and joints. Swimming provides a great reprieve from the pounding while still getting a workout. Besides swimming strokes, you can run in the pool and do water aerobics. These both reduce the impact on your joints but still provide an effective and alternative workout.

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Tana is a fascinating woman on a mission! She is a wife, mother, coworker, friend, and very dedicated to meeting her fitness/ health goals. Tana started on her fitness mission/goal because she found herself to be so “busy” that she did not take the time to take care of herself. She soon realized her health was deteriorating due to poor diet choices and lack of exercise. In addition, with two young boys at home, Tana realized she was setting a terrible example and decided it was time to take charge and take better care of herself! Tana keeps herself going by continuing to see and feel the results of her hard work. The satisfaction of feeling full of energy and life is amazing and helps keep her motivated. In the past few months Tana has seen remarkable changes in her fitness and health. Starting out, she was walking/jogging on the treadmill for 30 minutes but now she is able to jog four plus miles and has expanded her workouts from just jogging to logging time on the elliptical and working twice a week with personal trainer Jamey Peters. In addition, Tana has altered her eating and has lost 25 pounds! Her end goal is to make this change a lifestyle and never get stuck in the mindset that there is no time for exercise. Also, she would like to run a half marathon next year. In order to reach these goals, Tana has put her workouts on her calendar and stays focused by making these her priority. If there is one thing along the way that has helped Tana, it is being accountable for herself and her actions. In addition, she has been working with Jamey who she says has been an incredible motivator who has helped her realize her progress along the way. Also, a friend at work has inspired her to eat healthier and they hold each other accountable every week! If Tana could give a piece of advice or tip to those feeling the same as she did in the beginning, it would be to start today! She kept putting her health aside and delayed the process of becoming healthier. “The feeling of being in better shape is simply amazing”!

In an effort to keep the club a germ free facility, please be sure to wash your hands regularly and wipe down the equipment with the disinfectant after you are finished using it.