HEALTH & WELLNESS

Group Exercise:

Located in the Spiro Sports Center Aerobic Studio, group exercise classes are offered to the Wagner College Community.  This includes Students, Staff, Faculty, and gym members of the Spiro Sports Center. The 2 classes currently offered are Yoga and Kickboxing.  You are encouraged to follow the instructor's advice but go at your own pace.

* All you need to do is enter the class and the instructor will have a sign in sheet for those who would like to participate. (All fitness levels welcome)

Class descriptions:

Yoga:  Yoga is a great way to tone your muscles and increase flexibility. Taught by Imrana Sayed, this is a group exercise class that progressively becomes more in-depth as the weeks continue.  Do not be intimidated if you miss a class or are new to it during the semester.  Imrana Sayed is great at teaching to the participant's needs and will assist anyone who needs help.  Get a great workout and clear your mind all at the same time.

Kickboxing:  This aerobic kickboxing class is excellent for getting your heart rate going and working the core.  Cliff Frank is the instructor.  This class will work on different techniques to get your heart pumping.  Make sure to go at your own pace and kick your way into better shape.

Fitness Center:

The Wagner College Fitness Center includes:

-          11 Treadmills which include a new True Demo Treadmill

-          6 Octane Ellipticals and 2 Precor Ellipticals

-          4 recumbent bikes and 5 upright bikes

-          1 Cybex Stepper

-          1 Stairmaster Stepmill

-          1 Cybex Modular System which includes: Cable cross over, Lat pulldown, Seated row, and Tricep pressdown

-          An assisted chin up and dip station

-          6 Plate loaded machines: 2 squat, 1 leg press, 1 t-bar row, 1 seated calf, forearm/grip   

-          6 different power lift stations

-          Assorted dumbbells and benches

-          Various exercise balls, medicine balls, and abdominal equipment

Wagner College Fitness Center Policies:

-          Only Wagner college students, faculty, staff, and Spiro Sports Center Members are authorized to use the fitness center

-          Please show your ID card to the control desk worker prior to working out

-          You must be 18 years of age to use the fitness center

-          Bags and backpacks should be stored in the locker rooms in the basement

-          Jeans and casual pants/shorts are not permitted

-          Refrain from foul language and in appropriate actions or conversations

-          Users must wipe down the machines after use

-          All open wounds or infections must be covered up

-          Clean up weights.  Intermittent clean up may be done by staff while users are working out

-          Use equipment for its intended purpose only

-          Limit workouts on the cardio equipment to 30 minutes

-          Do not set bars and dumbbells on benches

-          Never place feet on benches

-          Do not lean weights, bars, plates, etc against walls, machines, benches, and propped in corner

-          Spotters and collars must be used at all times

-          Cell phone use is prohibited in the fitness center

Health Tips:

Drink plenty of Water:

Everyone has heard that your body is made up of 60 to 70 percent of water.  It is only natural that water is essential to maintaining good health. 

Try replacing soda with water when you sit down at the dinner table.   It can also be a good way of avoiding hefty bills.   For some taste, add a lemon or lime to the water.  You can also try flavored water, but this can lead to extra calories.

Ideally, you should cut your weight in half and drink that many ounces of water daily. Drink more water if you workout daily to avoid dehydration.  Drinking alcohol can dehydrate your body so avoiding alcoholic drinks and adding water is even more beneficial. 

Let's Cross Train!!!

 
  1. Cross training is a great way to condition different muscle
     groups, develop a new set of skills, and reduce boredom that
     creeps in after months of the same exercise routines.

  2. Cross training also allows you the ability to vary the stress
     placed on specific muscles or even your cardiovascular system.
     After months of the same movements your body becomes extremely
     efficient performing those movements, and while that is great for
     competition, it limits the amount of overall fitness you possess
     and reduces the actual conditioning you get while training; rather
     than continuing to improve, you simply maintain a certain level of
     fitness.

  3. Cross training is also necessary to reduce the risk of injury from
     repetitive strain or overuse.

  4. Stair climbing is a great activity to use when cross training.
     Stair stepping sends your quadriceps muscles' aerobic capacities
     into the stratosphere and transforms you into a hill climbing
     demon. In a recent study, individuals who participated only in
     stair-climbing workouts for nine weeks improved their running
     performances as much as athletes who engaged in regular running
     sessions. If there's a negative to stair climbing, it's that
     actual stride rates are seldom very high even during maximum
     exercise, so it's hard to learn to run fast on a stair-stepper.

  5. Jump in Wagner's pool and swim a few laps. Swimming is one of
     the best forms of exercise. It works all the muscles in the body.

Exercise of the Week: Lower back extensions

Lower Back extensions are great for strengthening the lower back as well as eliminating lower back pain:

1. Lie face down on a flex ball with knees and feet on floor
   

2.  Flex ball placement should be at abdominal to lower chest region.
 

3. With hands on chest, raise trunk 4-8 inches

4. Lower to start position

5. To increase intensity, position ball towards hips, feet wide with knees off floor. Hands may be placed behind head or overhead to further increase resistance. To increase stability place feet against wall or stationary object

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