Fitness Guide - January 2008

Fitness Guide - January 2008

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Monday, 07 January 2008

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Body mass - Rather than focusing on weight, many healthcare professionals encourage looking at the Body Mass Index or BMI.

To calculate an adult BMI - Weight (by pounds) / [height (by inches)]2 x 703 = BMI

The Center for Disease Control also provides an online adult BMI calculator at www.cdc.gov

Translating adult BMI calculations:

  • Below 18.5 = underweight
  • 18.5 - 24.9 = normal
  • 25 – 29.9 = overweight
  • 30 and above = obese

Source: The Center for Disease Control


Dance

Food and retail sources

  • ATA Blackbelt Academy, 3750 Gattis School Road, Round Rock, 310-0131
  • Krav Maga, 900 Round Rock Ave., Ste. 212, Round Rock, 310-0193, www.selfdefensetexas.com
  • Master E Academy, 2120 N. Mays St., Ste. 150, Round Rock, 238-6015
  • Master Niblock’s ATA Black Belt Academy, 1319 Sam Bass Road, Round Rock, 244-9555, www.niblocksata.com
  • GNC – General , Nutrition Center, 603 Louis Henna Blvd., Ste. 135, Round Rock, 246-9962, www.gnc.com
  • GNC, 2000 S. IH 35 , Round Rock, 244-2870
  • GNC, 1420 Wells Branch Parkway, Ste. 200, Pflugerville, 989-3633
  • The Vitamin Shoppe, 3151 S. IH 35 , Round Rock, 310-5718, www.vitaminshoppe.com
  • Academy Sports & Outdoors, 1351 S. IH 35, Round Rock, 246-4600, www.academy.com
  • Sportsman’s Warehouse, 3202 S. IH 35 , Round Rock, 218-8880, www.sportsmanswarehouse.com
  • The Railyard, 3400 E. Palm Valley Blvd., Round Rock, 244-1831
  • Keva Juice, 3107 S. IH 35, Round Rock, 255-9000
  • Smoothie King, 150 Sundance Parkway, Ste. 200, Round Rock, 600-5464

Golf Courses

Gymnastics

  • AcroTex Gymnastics, 708 Round Rock West Drive, Round Rock, 244-5487, www.acrotex.com
  • High Tech Gymnastics, 901 Oakwood Drive, Round Rock, 259-4913
  • Platinum Gymnastics, 1410 Royston Lane, Round Rock , 251-2776, www.go2platinum.org

Gyms

  • LifeForce Personal Fitness, 34 Round Rock Ave., Round Rock, 248-0508, www.lifeforce-fitness.net
  • 24-Hour Fitness *+, 1208 N. IH-35, Round Rock, 238-0263, www.24hourfitness.com
    • Sample classes/programs:
    • Kickboxing, step aerobics, abdominal, hip hop dance, stationary bike “spin”, yoga, pilates, strength training, endurance and resistance, cardio and resistance water workouts, and more
  • Clay Madsen Recreation Center*, 1600 Gattis School Road, Round Rock, 218-3220, www.claymadsenrec.com
    • Sample classes/programs:
    • Basketball, boot camps, cheerleading, dance, flag football, golf, gymnastics, jazzercise, kickball, line dancing, martial arts, pilates, softball, swimming, Tai Chi, tennis, tumbling and volleyball
  • Gold’s Gym*+, Hesters Crossing, 2400 S. IH-35, Round Rock, 238-0002 , www.goldsgym.com/austinhesterscrossingtx
    • Sample classes/programs:
    • Fitness training in water, cycling/ spin classes, resistance training, martial arts, abdominals, yoga
  • Curves, 1202 FM 685, Ste. A-5, Pflugerville, 670-7800, www.curvesofpflugerville.com
    • Women only; girls ages 12-18 must be accompanied by an adult.
  • Curves, 1900 Gregg Lane, B-1, Pflugerville. 251-8884
  • Pflugerville Recreation Center+, 400 Immanuel Road, Pflugerville, 251-5082
    • Sample classes/programs:
    • Yoga, gentle stretching, senior strength training, pilates, karate, step aerobics, basketball skills, gymnastics, karate, dance
  • Discover Fitness @ Goals Fitness Center+, 2700 Pecan St., Ste. 475, Pflugerville, 989-5538, www.goalsfitnesscenter.com
  • YMCA Round Rock (Williamson County)*, 1812 N. Mays St., Round Rock, 246-9622, www.ymcagwc.org
    • Sample classes/programs:
    • Triathlon training programs, cardiac & post physical rehabilitation, fitness assessments, boot camp, kickboxing, pilates, yoga, 12 weeks to fitness, women-only circuit, home school physical education, martial arts, itty bitty sports and metabolic testing
  • YMCA of Austin, Pflugerville Center*, 15803 Windermere, Ste. 600, Pflugerville, 928-9622, www.austinymca.org
    • Sample classes/programs:
    • Yoga, pilates, aerobics, martial arts, tumbling, kickboxing, parent/child yoga, step aerobics, Biggest Losers challenge
  • World Gym, 1950 Picadilly Drive, Pflugerville , 835-5000, www.worldgym.com

+Personal trainers available *Childcare available

Martial Arts

  • Premier Tae Kwon Do, 16333 S. Great Oaks Drive, Ste. 115, Round Rock, 238-0100
  • Round Rock Martial Arts, 1800 N. Mays St., Round Rock, 244-9404, www.rrma.net
  • Seven Star Martial Arts, 16318 Great Oaks Drive, Round Rock, 585-7778, www.7starmartialarts.com
  • Shaolin Do Kung Fu, Kung Fu & Tai Chi, 2200 S. IH 35, Ste. B2, Round Rock, 218-8081, www.shaolin-do-kungfu.com
  • Tae Kwon Do, 1011 Gattis School Road,, Ste. 108, Round Rock, 246-3535
  • Taekwondo Plus, 1601 S. IH 35, Ste. 330, Round Rock, 246-9559
  • Tiger Jung’s Martial Arts, 2120 N. Mays St., Round Rock, 238-6015
  • Unified Tae Kwon Do, 300 Highland Estates Drive, Round Rock, 244-1869
  • Tae Kwon Do Plus, 15803 Windermere Drive, Ste. 602, Pflugerville, 251-8088
  • Texas Blackbelt Karate, 1202 FM 685, Pflugerville, 990-2467, www.texasbbk.com

Pools

Skateboarding

  • Capital Skate Park and Pro Shop, 2008 Picadilly Drive, Pflugerville, 251-4500
  • Clay Madsen Recreation Center Skatepark, 1600 Gattis School Road, Round Rock, 218-3220

Races

  • Texas Road Rash Inline Skate Marathon, 8:30 a.m. Sun., April 6, Old Settlers Park, 3300 E. Palm Valley Blvd., Round Rock, Half-marathon (approx. 14.1 miles) or marathon (28.2 miles), Contact: Round Rock Parks and Recreation, 218-5540, www.texasroadrash.com
  • RRISD Project Graduation 5K and Kids K, 9 a.m. Sun., April 20 (Kids K starts at 10 a.m.), State Cross Country Course at Old Settlers Park, 3300 East Palm Valley Blvd., Round Rock, Contact: Bill Schroeder, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 724-3774, www.runtex.com or , www.sphsprojectgrad.com
  • 5K for Clay , 8 a.m. Sat., Aug. 16, Clay Madsen Recreation Center, 1600 Gattis School Road, Round Rock, Contact: Emily Ingalls, Clay Madsen Recreation Center, 218-3217, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.5kforclay.com
  • 21st Annual Outlaw Trail 100 , 8 a.m. to 5 p.m. Sat., Oct. 18, Non-competitive bicycle trail ride on 10 mile, 25 mile, 40 mile, 50, 100K (63 miles) or 100 mile loop courses through Williamson County, Old Settlers Park, 3300 E. Palm Valley Blvd., Round Rock, Contact: Round Rock Parks and Recreation, 218-5540, www.outlawtrail100.com
  • Deutschen Pfest 5K Run & Walk & Kids K, 8 a.m. Sun., May 18 (Kids K at 9 a.m.), Pfluger Hall, Contact: Amy Atkins, 251-5082, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.cityofpflugerville.com
  • 2nd Annual Lake Pflugerville Triathlon, 7:30 a.m. Sun., June 22, 500 meter-swim, 14-mile bike, 3-mile run, Contacts: Glenn Beck or , Kerri Veuleman , 415-2523, 970-2836, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.lakepflugervilletri.com

Trainer 101:

What to expect when looking for a personal trainer:

Photo of Wendolynn Allen, personal trainer A former University of Texas athlete, Wendolynn Allen is now a personal trainer and completing Olympic weightlifting training. She is licensed as a sports nutritionist and has several nationally recognized trainer certifications. She works independently in Pflugerville and owns GreatWorks Fitness.

  • How to choose:
    • Make sure a trainer has nationally recognized certifications from entities including the National Federation of Personal Trainers and USA Track & Field. These certifications require basic knowledge such as anatomy.
    • Find a good personality match.
    • Look for a trainer who specializes in your area of interest. Allen can train clients in a broad range of areas, but specializes in muscle training, sports training and general fitness.
  • How to find:
    • It is possible to locate trainers through a gym. Otherwise try Web sites and watch for advertisements. Allen said many of her clients come from word of mouth. She has found during her 10 years in the profession that the most experienced trainers work independently because they do not have to share their revenue with a gym.
  • How much it costs:
    • Prices vary, but expect around $65 for an hour session.
  • How to prepare for a workout:
    • Get sleep: The body needs time to store energy.
    • Get hydrated: Water brings more oxygen into your body.
    • Get hungry: Eat every three hours when exercising regularly.
    • Get a break: Avoid working out too often. The body is either recovering from the last workout or preparing for the next one. Make sure it has time to recover.

Water gauge:

How much to drink

  • Rather than measuring or tracking a certain amount of water to drink each day, a better gauge of your body’s hydration or dehydration is the color of your urine.
  • Well-hydrated urine is almost clear and will look like lemonade or water.
  • Dehydrated urine will look like apple juice. By the time you get thirsty, you are already dehydrated.
  • When first drinking enough water, it may feel like too much, but the body will adjust.

Source: Dr. Steven Powell, Austin Regional Clinic - Pflugerville

Exercise stance:

How much should adults and children exercise?

  • Adults should exercise 30 minutes a day, even doing simple things like walking up stairs, or parking far out in the grocery store parking lot. Any movement at all is better than sitting still.
  • Children should get at least an hour of exercise each day.
  • The American Diabetic Association recommends 10,000 steps a day. Wear a pedometer to learn if you are reaching that goal.
  • Avoid exercising within two hours of sleeping because it energizes you.

Source: Dr. Steven Powell, Austin Regional Clinic - Pflugerville

What vitamins should I take?

  • Women at risk for osteoporosis should take Vitamin D and calcium.
  • Folic acid is important to take during pregnancy. Because most women do not know they are pregnant in the first month, women of childbearing ages should take folic acid.
  • Certain vitamins like D, E, A and K are fat soluble, meaning they require fat to be absorbed into your system. Drink a glass of milk when taking these vitamins.
  • If eating a healthy, balanced diet of six servings of fruits and vegetables each day, vitamins are unnecessary.
  • For spring league registration information, visit www.impactnews.com.

Source: Dr. Steven Powell, Austin Regional Clinic - Pflugerville

Texas Round-Up

This exercise program officially kicks off in January, but participants can join anytime throughout the year by registering on the Web site, which offers an online fitness tracking tool. Adults and children can log time spent exercising, including everything from walking, jogging and jumping rope to vacuuming and even playing darts. After six weeks of tracking regular exercise, participants can download a certificate signed by the governor. Contact: Theresa Moreno, 563-3849, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.texasroundup.org

Round Rock — Affiliate City of Texas Round-Up - The Round Rock Mayor’s Council on Fitness has a new “Round Rock Resolutions” program, in partnership with the Texas Round-Up, to encourage the average person to log exercise and get in shape. The Round Rock Resolutions program launches Mon., Jan. 21. A celebration for program participants will be at the Round Rock Express Open House event Sat., March 8, at Dell Diamond. Contact: Jill Goodman, 218-5403, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.roundrocktexas.gov/fitness

Pflugerville — Affiliate City of Texas Round-Up - The City of Pflugerville has high levels of participation as an “affiliate city” of the Texas Round-Up for the past several years. Contact: Amy Atkins, 251-5082, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , www.cityofpflugerville.com

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