ProMedica Wildwood Athletic Club is pleased to present a fun evening with author, TV host and national speaker, Zonya Foco, RD, on Thur., March 20 from 6:30 – 8 p.m.
Known as America’s Nutrition Leader, Zonya is a master of inspiration, motivation and visual humor, providing hard facts and simple solutions to improve your health. During this program, she will introduce her nutrition and fitness program, DIET FREE, and share the healthy habits that will change your life.
In addition to Zonya, the evening will include screenings by ProMedica Wellness, discounts for DIET FREE, information from eVolv Medical Aesthetics, door prizes and much more.
If you’re looking to lose weight, lower your cholesterol and blood pressure, increase energy, or simply maintain your health, then please join us for this fun event. The cost is $5 or five non-perishable food items which will be donated to the Toledo Seagate Food Bank.
Spring is just around the corner, which means it’s time to dust of the clubs and get ready for the golf course. If you’re looking to improve your game and gain a physical edge before you hit the tees, please join us for our Golf Performance Enhancement Clinic on March 19, 6:30 – 9 p.m.
This unique clinic will teach you the biomechanics of a strong golf swing and the most common physical limitations that impair your performance. ProMedica Wildwood Athletic Club’s Level II Titleist Certified Golf Fitness Instructor Bryan Williams and ProMedica Sports Care physical therapist and certified golf specialist Jeff Gulch will demonstrate Titleist Performance Institute’s state-of-the-art swing imaging software to analyze your swing, and provide Jeff specific stretching, strengthening and conditioning techniques to improve it as well as your physical performance on the course.
This fun, informative clinic is great for all ages and performance levels – from beginners to avid golfers. The cost is $40 per person. Space is limited, so please register early by calling Kerry Weipert at 419-578-7070. If you can’t make the clinic but would like to learn more about golf performance training, please contact Kerry or your member advocate.
Enjoy the taste of eating right this month as we celebrate National Nutrition Month. Throughout the month, we’ll be sharing healthy cooking tips as well as demonstrating some nutritious and delicious recipes. Have a great recipe you want to share? Enter our Healthy Eating Recipe Contest!
Nutrition plays an integral role in our overall health and well-being. To learn more about nutrition and other ways to maintain your health, visit www.ProMedicaHealthConnect.org.
In health clubs and fitness centers around the world, you’ll find a chart that ranges from six to 20. Often found on the walls near treadmills, stationary bikes and step machines, this chart is known as the Borg Rate of Perceived Exertion (RPE Scale and helps measure the intensity level of physical activity. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations you experience during activity of exercise, such as increased heart rate, increased breathing rate, increased sweating, and muscle fatigue.
Here’s how the RPE scale ratings are traditionally defined:
|How you might describe your exertion||Borg rating of your exertion||Examples
(for most adults <65 years old)
|None||6||Reading a book, watching television|
|Very, very light||7 to 8||Tying shoes|
|Very light||9 to 10||Chores like folding clothes that seem to take little effort|
|Fairly light||11 to 12||Walking or other activities that require some effort but not enough to speed up your breathing|
|Somewhat hard||13 to 14||Brisk walking or other activities that require moderate effort and increase your heart rate and breathing but don’t make you out of breath|
|Hard||15 to 16||Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast|
|Very hard||17 to 18||The highest level of activity you can sustain|
|Very, very hard||19 to 20||A finishing kick in a race or other burst of activity that you can’t maintain for long|
The Borg RPE scale can also help you determine your approximate heart rate for a particular activity. Simply multiply perceived number by 10. For example, if your rating is 12, your approximate heart rate 120.
Next time you exercise, try rating your exertion. This will give you a good idea of how hard your body is working and help you determine if you need to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about the actual physical load or speed. Your own feeling of effort and exertion is important, not how it compares to other people.
Source: Borg G.A. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. 1982; 14:377-381.