Fat vs. Muscle

It is time to understand how important it is to maintain muscle or even increase muscle tissue to prevent fat from taking over the body. You may have heard that the United States is known as the "fattest" country. Obesity rate in children is increasing at an alarming rate. Diabetes starting to develop in children within their early teenage years.

Fat wants to take over your body. It is time to fight back!!!

Here are a few facts to help you understand how important it is to keep muscle fighting against fat and win:

*Muscle burns fat for energy
*Muscle boosts metabolism
*Muscle helps protect you from heart disease, back pain, arthritis and depression.

Fat will:

*Slow the rate of burning calories thus increasing body fat %
*Increase the chances of heart disease, back pain, arthritis and depression.

Stay active...work on building muscle and live a healthy life!!!

Determine Your Heart Rate Zone!!!

For those who enjoy solving math problems in school, here is a formula for you to apply when exercising.

Step 1 - Determine your Max Heart Rate

220 (a standard number) - Age = Max Heart Rate

Step 2 - Determine your Resting Heart Rate

Take your pulse for 10 seconds x 6 = Resting Heart Rate

Step 3 - Determine your Heart Rate Reserve (the difference between Max HR and Resting HR)

Max HR - Resting HR = HRR (Heart Rate Reserve)


You still with me? =) Good..almost there....

Step 4 - Determine your Minimum Target Zone

HRR x 0.65 + RHR = Minimum Target Rate

Step 5 - Determine your Maximum Target Zone

HRR x 0.85 + RHR = Maximum Target Zone


The 0.65 & 0.85 are percentages of how hard you want your heart to work during an extended period of time.

The Power of the IPOD!!!

Downloading music to our ipods was first designed to have music accessible every where we go. Now, research has stated how listening to an ipod can have a tremendous effect on your physical activity. Music that has an upbeat tempo can help someone run faster, pedal faster, lift more weight or increase muscle endurance (longer period of time). Music can help those who are performing cardiovascular exercises to use less oxygen and greater endurance. For someone who is into increasing their muscular strength or endurance, music diverts one's attention from the stress of exercise allowing that person to perform at a very high level. Basically, it lowers the level of perceived effort.

My question to you is, what kind of music do you have on your ipod to help you with exercising? In addition, has "Club Corey" in PE classes helped you get more involved with our activities and does it keep you motivated throughout the class? Feedback is welcomed!!

Bear Crawl

One of Mr. Corey's favorite warm-up exercises are the "Bear Crawls." Although it may seem silly to some students, others have a blast. But, did you know the "bear crawl" has been a favorite for football coaches and military drill instructors? Why, you asked? Due to the human body's leverages, it applies constant, unwavering pressure on your upper-body such as the chest, shoulders, and triceps. Normally, in class we only perform the forward "bear crawls." It is time to add a new direction...side "bear crawls."

I want feedback on the new direction of "bear crawls." =)

If you would like to suggest a new animal warm-up activity in class and explain what muscle groups it focuses on, send me an email and I will post it on my blog.

Cold Outside??? No Problem

The temperature is starting to drop down into the low 30s. Rain will soon change over to snow or even ice. What can you do to keep active with such poor weather conditions? EASY!!! You can perform some of the best plyometric exercises indoors (the comfort of your own home). Here are some exercises you can still perform to improve upon your daily fitness:

*Mountain Climbers
*Push-Ups
*Crunches or leg raises
*Squats
*Planks or side planks
*Jumping Jacks
*Tricep Dips (using a chair)
*Lunges
*Jump Rope
*Superman (lower back)

Test yourself. Perform these exercises in front of the television. Wait for a commercial to come on from your favorite program (some commercials run for 30 seconds or 60 seconds). When a commercial comes on tv, choose an exercise from the above list and see how many you can perform for the length of the commercial. You can stay with the same exercise or choose different exercises to complete a full body workout.

Remember, there is always a way to fit fitness into your day =)

Just Take a Multi-Vitamin!

Vitamins and minerals are essential for the body to work properly. Vitamins and minerals are obtained from the foods that you eat; some more than others. Vitamins fall into two categories: fat-soluble and water-soluble. Vitamins A,D,E, and K fall under fat-soluble vitamins because they are dissolved in fat and store in the body.
Vitamins C and the B-complex vitamins need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you urinate). So you need a fresh supply of these vitamins every day.

Vitamins and minerals have several functions such as boosting the immune system, support normal growth and development, and help cells and organs do their jobs.

Now with all that being said, how is this important to a middle school student? For those students who come to school not eating breakfast, skipping lunch, poor food decisions or not supplying the body enough food due to classes could hinder the body from working properly. What can a student do to help themselves through a vigorous day of school without harming their bodies? Take a multi-vitamin everyday to supply the body all the essential vitamins needed for growth and maintaining a healthy body.

Breast Cancer Awareness

About 1 in 8 women in the United States (between 12 and 13%) will develop invasive breast cancer over the course of her lifetime.

For women in the U.S., breast cancer death rates are higher than those for any other cancer, besides lung cancer.

Besides skin cancer, breast cancer is the most commonly diagnosed cancer among U.S. women. More than 1 in 4 cancers in women (about 28%) are breast cancer.

Risk factors that can contribute to Breast Cancer:
*Poor diet
*Lack of exercise
*Smoking
*Alcohol
*Family history
*Age
*Gender
*Race

HELP SPREAD AWARENESS!!!

Stand Up to Cancer!

On Friday September 10, 2010, many national and cable networks held a televised fund-raiser for cancer research. Stand up to Cancer's mission is to accelerate groundbreaking cancer research that will get new therapies to patients quickly and save lives. SU2C's goal is to bring together the best and the brightest in the cancer community, encouraging collaboration instead of competition. Last year, Stand up to Cancer received over 100 million dollars in donations.

The odds of getting cancer in your life time: 1 out of 2 men and 1 out of 3 women. You can still donate to this cause. Its time for our generation to get involved.




Top 10 Ways to Prevent Cancer:

1. Be Proactive
2. Eat your Greens
3. Tell your friends to quit smoking...and help them do it!
4. As our First Lady says, "Get Moving!"
5. Be Sunscreen Savvy
6. Help spread the word
7. Do the Anti-Diet
8. Scan your body
9. Get Educated
10. Donate

Welcome Back!!!

I am very excited to begin a new and exciting school year. My goal this year is to have an open forum for the students to share and discuss their thoughts, beliefs or accomplishments for the 2010-2011 school year. Please continue to check my blogger for the most up-to-date information on maintaining a healthy lifestyle and look forward to your feedback and any submissions you would like to share with the William Annin Community.

Mr. Corey

Have a great summer!!!

Congratulations on completing a new year at William Annin Middle School. Have a wonderful summer. For my 8th graders, good luck in High School. For my 6th & 7th graders, I look forward to seeing you again next year!

STAY ACTIVE!!!

Mr. Corey