12 minute read
Fitness Manager’s Message
FROM THE FITNESS MANAGER PRINCIPLES OF ENDURANCE
Allison Adams Fitness Manager
Let’s take a look at the fitness principle of physical endurance. Merriam-Webster defines endurance as “the ability to withstand hardship or adversity; the ability to sustain a prolonged stressful effort or activity”. Endurance is also explained as the ability to sustain power or effort over a period of time.
What determines physical endurance? n Endurance is measured by heart rate (how many times your heart beats per minute) n Stroke volume (How much blood is pumped per heartbeat) n Heart contraction (The force at which blood is pumped from the heart) Most of us know that getting physical activity helps to improve heart health. Afterall, the heart is a muscle, and needs exercise like other muscles of the body. The predominant belief for improving heart health is some type of cardiovascular exercise, aka “cardio”. But by incorporating resistance/ strength training into your regular workouts, along with cardiovascular exercise, you tackle all three determinants for improved heart function. As mentioned above, stroke volume and heart contractility are other measurable components of endurance. How do we improve heart contraction and stroke volume? Adopt strength training into your fitness routine. Increased muscle strength raises the ability of the veins and heart to contract with more force, improving blood pre-load into the heart, thereby pumping more blood and oxygen into the rest of the body. Both cardiorespiratory training and resistance training will achieve this. Of the three energy systems our body utilizes to perform movement, it is the oxidative system that is predominate in energy expenditure over 2 minutes long. Also known as the aerobic (with oxygen) system, the body uses fats and carbohydrates combined with oxygen to manufacture energy for continued output.
Through more efficient delivery of oxygen throughout the body, the aerobic system ensures the ability to maintain exertion for extended periods of time.
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CONNECT WITH THE COLONNADE THE STUD FARM
AT THE COLONNADE
Drop by The Colonnade on any morning, except Sunday, and you’ll likely see a group of men gathered, drinking coffee and enjoying each other’s company. These men, warmly known as The Stud Farm, have been gathering together for more than a decade and, while the name may catch your attention, these boys, err men, are just looking for a chance to socialize amongst friends and neighbors at The Colonnade. According to long-time resident Dick Malcolmson, the group originally started on his driveway. “A group of guys started meeting at my casita about 12 years ago, where everybody would bring their dogs,” Dick said. “It was very informal. We met that way for the first couple of years.” Over the years, the group grew, and resident’s furry friends crossed the Rainbow Bridge, so they moved inside to the library. “For me it is the replacement for the morning “bull” session around the watercooler when we were working,” said resident Doug Schuyler, who moved into The Colonnade in 2014. “I remember we’d all get together and talk about what happened last night for a few minutes, then we’d go do our jobs.” For most of the gentlemen who regularly attend, it’s part of what makes The Colonnade special, which includes a focus on socialization, a key tenet of the Masterpiece Living® lifestyle that Sun Health Communities follows. “It’s the only socialization I get on a regular basis, as I am by myself after my wife died years ago,” Dick adds. “I’d describe it as therapy and I think it contributes to the positive psychology we have around here, too.” Bob Colli, who moved to the Life Plan community in July, became interested in the group after hearing about it from Dick. “My wife died in October and I was looking for a new place to live,” Bob said. Dick talked about The Colonnade and he told me to come over. I had checked it out years ago, but we were not ready then. I got together with the guys here, started listening to their conversation and talking to them. You pick up a lot of information and it is great way to start my day.” The men are always polite, and while they may talk about gossip and rumors, the discussion often centers around helpful information, too. “One of our members is very familiar with the area and where to go to buy things,” Doug said. “Anyone can ask him where to buy anything. He is very likely able to tell me what store to go to and the differential on pricing. You also learn about dining establishments, even what type of golf cart to buy as well as referrals to doctors and dentists. You benefit from the shared experience of a group of folks that may have gone through that same situation before.” Over the years, the group has changed a bit, but also has remained somewhat the same. “The diversity of the backgrounds is really interesting to me,” said Dick. “Almost everybody has at least a bachelor’s degree, and I’d say more than half have a graduate degree. We have a doctor who comes regularly. There is a Ph.D. physics professor who joins us. We have had one judge and a ton of retired military, including two Navy admirals.” Anyone from The Colonnade can join. Yet, there are a few “catches.” “When a new person comes, we have a long-standing tradition that he has to buy the next round of free coffee for everyone,” Doug said. Dick added, “we also have a ‘no politics, no religion rule.’ It’s something the group does strongly believe in and most people respect it. Women are welcome and we occasionally have some who sit down with us.” Earlier this year, the men got matching t-shirts. And, every third Friday is dubbed “Nosh Day,” thanks to The Colonnade’s Rabbi Mindie Snyder, from Sun Health’s Spiritual Life department, who brings the group bagels. “This is a great group of a guys to be with, Bob said.” I come every day, unless I have a class to go to.” And, for Dick, “I think the best part of the Stud Farm is it’s a good source of information, companionship and socialization for the start of the day. Especially for those of us who are single.” Next month, we’ll feature info on the Slick Chicks group.
For more information about The Colonnade and the unique social opportunities available for our residents, please visit SunHealthCommunities.org and click on The Colonnade or call us at (623) 236-3770. We are open for business and welcome you back to The Bistro to enjoy some of that great food. While we are open, we are still following health and safety guidelines on our campus for everyone’s safety.
A COMMUNITY GARDEN FOR SUN CITY GRAND
There are many benefits of a Community Garden, including being a positive amenity for our residents and a point of pride for the community. Fresh fruits and vegetables are grown; it is a healthy outdoor activity for our residents, both men and women; it is a way to make new friends who enjoy the same “LET’S GET GROWING” pleasures; and it is a learning experience. In 2019, the SCG Space Allocation Committee studied amenities at top rated 55+ communities and found: “Community Gardens are a growing trend in retirement communities. Three of the top 10 communities have community gardens (including the #1 & #2 55+ communities in 2018). This trend ties with the growing interest in cooking programs and the ‘farm-to table’ concept.” rst question is always “Where can we put a Community Garden?” This is the first hurdle the new committee must face. There are several possibilities that can be investigated, but space is always a concern here at Grand. Other issues the committee will study is the size of the garden, the layout of the plots, storage for tools, water resources, areas for gathering, initial costs and yearly
Submitted by Long Range Planning WANT TO LEARN MORE OR VOLUNTEER? Committee —Community Garden Subcommittee
The Sun City Grand Board of Directors heard a presentation by Elli Hall and Deb Lerew about the prospects for a Community Garden in Sun City Grand. It was well received, and a subcommittee of the Long Range Planning Committee was formed to begin the investigative stage of a Community Garden. A Community Garden consists of plots of land worked by groups of people. The plots can be individually worked or communally worked. The garden would be governed by written rules and managed by volunteers. There are many benefits of a Community Garden, including being a positive amenity for our residents and a point of pride for the community. Fresh fruits and vegetables are grown; it is a healthy outdoor activity for our residents, both men and women; it is a way to make new friends who enjoy the same pleasures; and it is a learning experience. In 2019, the SCG Space Allocation Committee studied amenities at top rated 55+ communities and found: “Community Gardens are a growing trend in retirement communities. Three of the top 10 communities have community gardens (including the #1 & #2 55+ communities in 2018). This trend ties with the growing interest in cooking programs and the ‘farm-to table’ concept.” The first question is always “Where can we put a Community Garden?” This is the
first hurdle the new committee must face. There are several possibilities that can be Now that the sub-committee has been formed, the committee is looking for residents who would be willing to study the possibilities for Sun City Grand and volunteer to work on the committee. Watch your news of the day and other outreach efforts from Volunteer Central if you might be interested in working on this committee. For further information please contact: investigated, but space is always a concern here at Grand. Other issues the committee will study is the size of the garden, the layout of the plots, storage for tools, water resources, areas for gathering, initial costs and yearly costs.elli@elinorhall.com or Deb Lerew — dlerew60@icloud.com WANT TO LEARN MORE OR VOLUNTEER? Now that the sub-committee has been formed, the committee is looking for residents who would be willing to study the possibilities for Sun City Grand and volunteer to work on the committee. A Community Garden for Sun City Grand “Let’s Get Growing” Submitted by Long Range Planning Committee —Community Garden Subcommittee A Community Garden for Sun City Grand “Let’s Get Growing” Submitted by Long Range Planning Committee —Community Garden Subcommittee Watch your news of the day and other outreach efforts from Volunteer Central if you might be interested in working on this committee. The Sun City Grand Board of Directors heard a presentation by Elli Hall and Deb Lerew about the prospects for a Community Garden in Sun City Grand. It was well received, and a subcommittee of the Long Range Planning Committee was formed to begin the investigative stage of a Community The Sun City Grand Board of Directors heard a presentation by Elli Hall and Deb Lerew about the prospects for a Community Garden in Sun City Grand. It was well received, and a subcommittee of the Long Range Planning Committee was formed to begin the investigative stage of a Community Garden. A Community Garden consists of plots of land worked by groups of people. The plots can Garden. A Community Garden consists of plots of land worked by groups of people. The plots can For further information please contact: Elli Hall — elli@elinorhall.com or Deb Lerew — dlerew60@icloud.com be individually worked or communally worked. The garden would be governed by written rules and managed by volunteers. be individually worked or communally worked. The garden would be governed by written rules and managed by volunteers.
We are looking for SCG men and women volunteers to help with Vacation Watch and Evening Patrol. We will supply vehicles and training. Call (CAM) 623-546-7468 or the C.H.A.P.S. office 623-546-7553 and leave a message if you are interested in joining us! You may also find more information about C.H.A.P.S. (including an application form to join) at suncitygrand.com – volunteer central – C.H.A.P.S. Resident Patrol
Help! C.H.A.P.S.* Needs You!
Article submitted By Dennis Hanscom C.H.A.P.S. Volunteer We are entering a critical time with a shortage of volunteers to serve in the role of a C.H.A.P.S.* volunteer. To continue to serve the SCG community to keep our neighbors safe we ask that you consider joining our group. We all have active schedules, but we only ask that you serve two days per month with a “shift” consisting of 2 hours per day. To Volunteer:
C.H.A.P.S. TWO MAIN FUNCTIONS:
Vacation Watch:
When residents are away from home for two weeks or more, they are encouraged to fill out a Vacation Watch form which is available in the Welcome Center and the Membership Office at the Palm Center, as well as online at grandinfo.com. Completed forms are to be returned to the Membership Office in the Palm Center. Two criteria are required for homeowners to use this program: (1) HOMEOWNER MUST
BE AWAY FOR A
MINIMUM OF TWO
WEEKS (2) A KEYHOLDER
MUST BE IDENTIFIED
ON THE REQUEST
FORM. Volunteers will walk around the home checking for unlocked doors, unlocked or broken windows, etc.
The goal is to make the house look occupied.
When an irregularity is found, the designated keyholder will be notified. C.H.A.P.S. does not report homeowner violations to the
Standards Office. Evening Patrol:
During evening hours, volunteers patrol our streets in Association vehicles to observe and report unusual activity. The volunteers look for breaches of security such as open garage doors, suspicious vehicles and/or people. Street light outages and road hazards will be reported to the proper authorities.
GENERAL MEETINGS
We meet the fourth Tuesday of each month in the Sonoran Plaza at 1:30 p.m. You are welcome to join us at one of our meetings to learn more about C.H.A.P.S.*
DONATIONS
C.H.A.P.S. welcomes all donations. Those wishing to make donations may do so at the Membership Office. Make checks payable to Sun City Grand Community Association and designate “Donation to C.H.A.P.S.”
