Posts Tagged ‘exercise’
The Laptop Fitness Plan
These days, time and money is an issue for everyone. As college students, that problem is often multiplied. With a busy class schedule, who has time to go to the gym? Even summer doesn’t give us a break, since we need to make money to prepare for the upcoming college semesters or an internship instead of classes takes over all our free time. Maybe you just don’t feel comfortable working out in the gym. Perhaps you need some extra encouragement, but your friends can’t put in the effort. An online fitness community might be the right choice for you.
Whether you want to lose weight or tone up, there are lots of options online to target your needs on a personal level while you also engage with a community working towards similar goals. People seek fitness help online more often than ever before. The Pew Internet & American Life Project found 80% of people online are searching for health related issues, with 52% looking specifically for information on exercise or fitness. Ted Vickey, a PhD researcher studying the connection of social media and exercise at the National University of Ireland, believes social media could change the health industry forever.
“I believe that social media can be one of most important pillars to fighting the global obesity problem,” he said. ““Report after report suggests that the number one reason people don’t exercise is time. Now that technology has given us more time, what if we could create a tool that could persuasively assist a person in finding the time and motivating them to exercise? That would be a great step in the right direction.”
Communities like Blogilates (I personall recommend this as a popster myself), founded by Cassey Ho in 2009, have video workout routines available. Ranging in length fro 10 to 30 minutes, and in targeted zones of the body, you’ll have the opportunity to change your body gradually with a little effort each day. The videos are easy access, posted on YouTube and Ho can be found constantly on Twitter and Facebook, posting workout commands, updates and inspirational quotes to keep you going. The other popsters are also on Facebook often, posting about their success and asking each other questions.
Katy Widrick, another popster, started #FitBlog Twitter chats in 2010. Every week, there’s a new topic, a new discussion leader (usually a health or fitness professional) getting the conversation flowing, and hundreds of participants interacting with one another. If you prefer to blog about your struggles and interact in a more private forum, Roni Noone’s BlogToLose might be the motivator you’ve been searching for. Noone started the platform after she found blogging about her fitness journey in 2005 helped hold her accountable and ultimately got her into shape faster—the community gave her the support she needed and kept her on task with her fitness goals.
Even though this all sounds dandy and fun, you have to be weary of the sites you turn to for help. Anyone online can post about whatever they want to, whether they’re an expert or not. Some people will take it to far, to an extreme of being unhealthy; avoid looking at images of super skinny models as a weight loss goal or blogs focused on thinspiration. Also steer clear of any negative comments. If people come into the online community talking smack about being overweight or unhealthy—especially anonymous comments—you have to keep in mind these people feel good by putting others down.
Ultimately, being online is a balance of the good and the bad. You have to inform yourself and keep on top of the legitimate sources. The best aspect of online fitness is accessibility, time management, and the community, but there’s also some harsh commenting and bad imagery out there. So use your best judgment, put on your sleuthing hat if necessary, and have fun while you get fit.
Happy exercising, friends!
-Toony Toon
Get Healthy This Spring!
Spring seems to be the time where everyone decides to take their New Years resolutions of getting back into shape seriously as there are only a dozen or so weeks until we reach the first day of summer. Unfortunately, fad diets and gimmicks to shed those winter pounds may be way too tempting to try out. The first order of business here is to know that there are no shortcuts. Doing something drastic and strict for the next few weeks may look good on the outside for now, but you can be doing irreparable damage to your insides. Plus, most of the time when a fad diet fails, a person will gain back the weight they have lost plus some! We all can agree that is the last thing we want to do.
Before deciding to jump on into an all out diet and workout regime, first evaluate yourself realistically. You may not need to lose any weight. Looking in the mirror and asking your friends or even asking the scale is not always the answer. Remember, muscle weights more than fat so you could have gained, but if you have been active, you may have built some muscle, not fat. So instead of asking your mirror, your friend, or your scale, ask a doctor.
No matter what, eating right and getting some exercise is good for you, but it is all about balance. Pushing yourself hard at the gym or on the track while running on coffee and herbal tea is not the way to go. Remember that when you are working out more, you will have a greater appetite. Eating a balanced diet of healthy carbs and protein is the way to go. But what does that really mean?
Fiber foods fill you! There are fruits, veggies, nuts and grains from almonds to zucchini that have high fiber foods that keep you feeling full. Eat healthy carbs from whole grain bread to a sweet potato. Lean protein is what helps build muscle so don’t forget lean meat such as turkey, skinless chicken breast, and tuna. If a vegetarian or vegan, replace that meat by stocking up on beans (and other meat substitutes)!
In terms of exercise, do not over do it but stay motivated. Try getting a workout buddy to ensure you make it to the gym 4-6 days a week. If working out is completely new to you, it is easy to push yourself hard, get frustrated, and quit. Try to build up slowly by walking flat then uphill for couple minutes then go back down again for cardio. If you’re a self-proclaimed gym-rat, do not push yourself too hard each day as your muscles do need a day of rest to recuperate and rebuild themselves. While lifting, you are actually tearing your muscles (hence the phrase “getting shredded.” This is why it is so important to mix up which parts of the body you will be working each day.
One tip that everyone could use is to DRINK MORE WATER. Water is your new best friend. Drinking water throughout the day, especially before a meal, will help you feel more full and satisfied. Throwing in a few lemon slices or a bit of fruit could zing up the boring drink if drinking straight water is just too bland. Your body also cannot build muscle if dehydrated. Dehydration leads to fatigue, which is something we are all trying to avoid.
So get out there. Do your research, talk to your doctors, and figure out what is best for you. Get healthy and do it safely.
-TravelBug
Unusual Fat Burning Activities
Working out has never been more fun. Though going to the gym might help you shed those pounds faster and easier in the long run, there are a wide variety of activities you partake in naturally and burn calories while doing so—without even breaking a sweat!
1. Chew Gum
This one kind of goes hand in hand with eating celery. Chewing on some Orbit will burn about 11 calories per hour. So, basically, if you chew from 8 am to 8 pm, you’ll burn roughly 132 calories. Plus, this activity leaves your breath as fresh as a sprig of mint.
2. Do Your Homework
Did you know simply using your brain could burn calories? Thinking or concentrating on your homework, studying for a test, work for an internship, or any brain-powered activity can burn around 110 calories per hour! In a related category, if you spend a lot of time reading, you can burn 75 calories in an hour. And if you fidget while you work, you’ll see an increase in calories burned each hour—even as much as a bike ride. So, stop procrastinating and get to work!
3. Pucker Up
Just the excuse you kissing fiends have been looking for! In 15 minutes of kissing, you can burn anywhere from 12 to 30 calories depending on your weight. So, the longer you kiss the more calories you burn…and if you tack on chewing gum to prepare for your kiss fest, it looks like a pretty good day for your bod!
4. Drive Around Town
Yup, you don’t have to ride your bike to school to burn calories. When you drive your car, you can burn 120 calories per hour. But remember, if you’re snacking in the car while doing so, add instead of subtract those calories. And for those of you who couldn’t guess it, riding your bike would definitely burn more calories—unless you drive 5 hours to and from school every day.
5. Get Fidgety
I just realized I must burn 100s of calories every day since I fidget non-stop in class. Bouncing your legs, drumming your fingers on your desk, picking at your nails, playing with your hair—however you fidget, you’re also burning calories. People who fidget burn up to 10 times more calories than those who can keep their body parts under control, and they can even burn up to as many calories as people who jog or swim twice each week. See, Mom, there are benefits to my fidgety ways so no, I will not sit still.
6. Clean Up, Clean Up, Everybody Everywhere
By cleaning your house, you can burn a ton of calories! Vacuuming every square inch of your place for an hour can leave you 225 calories lighter. Scrubbing your counter tops will also burn 225 calories every hour. For those of you who can’t stand the thought of cleaning for an hour, you can burn 77 calories after mopping for 15 minutes or 38 calories from washing the dishes for 15 minutes. If you stay dedicated to this “exercise” regimen, your apartment will never look better.
So, now you have an excuse to not exercise every day. But keep in mind, if you add lunges while you’re mopping or some cardio when you can’t stop fidgeting, the results will be much better.
Have fun “working out” everyone!
-ToonyToon
I’m reading Dynamics of Mass Communication: Media in Transition
The Best Time of Day to Work Out
There are plenty of debates about the best time of day to work out. Some say it’s best to work out first thing in the morning, others mid day, and then there are those that swear by late night sessions that send them straight into a deep sleep.
So when is the best time to hit the gym?
Talking strictly in terms of scheduling, there are pros and cons to different time frames.
Are you a morning person? If you answered yes, then AM sessions might be worth exploring. Depending on when your first classes are, the early morning might be just what you need in terms of motivating yourself to sweat. Working out in the morning is an instant energy boost and helps jumpstart your day. You could potentially go to your first class having literally run circles around your classmates! However, timing really is everything. If you have class at 8, and the gym on your campus opens at 7— unless you have superman speed, and feel loosely about showering—you may need to opt for a later time.
So how do you feel about midday? Do you have gaps in schedule? Some spare time to play around with? Some college co-eds are partial to naps whenever they have free moment—and that’s not entirely a bad idea, considering you need to give your hardworking body a rest every once and a while! But if you’re all napped out, and you have an hour to work with, why not mull over your assignment for your 2:00 class on the elliptical machines? No one says you have to power race on level 10, just do a casual session warming up your joints and getting your blood pumping. If you don’t need to primp excessively for class, this midday boost could give you the upper hand in your afternoon classes, and help fight off the urge to let your lids get heavy. I find it difficult to stay alert during afternoon lectures. A little workout to spice up your schedule and warm up your routine may be just the ticket!
What if you are booked solid from sun up to sun down? No problem. Maybe you’re an evening workout warrior. You may have to line up for equipment—everyone’s schedule is a little freer in the pm and students may have a workout on the brain just like you! Working out during the evening can be relaxing and a nice way to wind down after a busy day of classes. You can de-stress while running on the treadmill, or lifting weights. After a good workout and a healthy dinner you will be set to start your homework, go out, or just relax and watch a movie. I’ve found that after a good workout and moving around, I feel the most productive and confident—like I could run another few miles! I don’t know if I would even put my money where my mouth is on that, but it sure feels good when you know you just worked hard and made it through the day.
Although there are different debates about when it’s best to work out, when you’re in college, the most important thing is just finding the time to work out! It’s not really a question on when, but more of a question of how to fit it in. My best advice is to schedule gym time into your planner or agenda. What works for me is seeing the word “gym” stare up at me from the pages. It’s already written so I know I have to go or unless I’ll have to scribble it out and feel bad for not going. By blocking the idea of working out into your day, you won’t be struggling with how to fit it in, but rather, finding the best time to make it happen. Working out is healthy and a great way to de-stress in college. So don’t worry about the when’s and just make sure you get out and move around—every time is a good time to get our your feet and get some exercise!
-RingQueen
I’m reading A Pocket Guide to Writing History
Tips & Tricks to Fall Asleep Faster
Isn’t it crazy that we can fall asleep in ten seconds flat at the library, but as soon as our heads meet our pillows we are wide-awake? There are many things that can be done to help a person fall asleep fast, without the use of shady sleeping aids those people down the hall always offer you:
1. Limit caffeine.
Caffeine is a stimulant (well, duh). Having a cup of coffee before your night class might instantly perk you up, but chances are you will be up way long after your professor lets you go. Avoid energy drinks, coffee, even caffeinated tea for about four hours before trying to sleep.
2. No eating right before bed.
Just like caffeine, if you have an orange (or any other acidic fruit) right before bed, it will be harder to drift off to la-la-land. Just as you don’t want to get wired up on caffeine right before sleep, try not to eat until you’re full right before bed. You can still hit up late night with friends; just ensure you are not planning on sleeping for s few hours afterward. If you are starving try to eat lighter foods like eggs, an apple, some cereal, etc. if you are planning to doze off soon.
3. Having a sleeping schedule.
Your friends may be unpredictable or spontaneous, your schedule may be drastically different from day to day, and if your involved on campus, forget about it. Having a different schedule each day is an exciting part of college that one may not appreciate until one starts working 9-5. Ensure that your sleep schedule is somewhat routine (i.e. you try to sleep each night around the same time and try to wake each morning similarly). No one says your bedtime has to be at 11pm anymore, but keeping a schedule will help you fall asleep faster and get a more restful sleep.
4. No tech ‘til breakfast.
This is a tough one, but using your phone, iPad, laptop, or anything of the sort right before bed might be a reason you can’t seem to sleep well. Have you ever closed your eyes and the first picture you have in your mind is a computer game or a part of that funny YouTube video? This is a sign you should probably cut down. Skeptical? See what Dr. Breus has to say about this.
5. The right amount of exercise.
Girls and guys alike seem to drastically change their exercise routine when in college to either extreme. Some slow down their workouts, go less often, or stop them completely. Others workout so hard that their body is throbbing in pain and they end up so sore that they need to take a break on the stairs when trying to get to class on the second floor. Either of these extremes is harmful to your sleep. Exercising that right amount is different for everyone, and it takes practice to find that balance. At least 20 minutes of exercise every other day is a nice minimum whether that is walking, lifting, running, or rock climbing. Finding fun and different ways to keep in shape can keep your muscles guessing and trick your mind into disbelief that what you just did really was a workout can give you a more restful sleep. Try a new sport with a friend or check out a fitness class on campus.
6. Meditation.
Not a yogi? Try just sitting at your desk or on a comfortable chair and just take a few slow breaths. Clearing your head a bit before bed may get rid of some stress or anxiety before sleep.
7. Less pressure on yourself.
Keep up with your responsibilities, going to class and such, but not putting too much pressure on yourself may help you drift off to sleep quicker. Remember that saying “College is the most exciting time in your life”? They say that for a reason.
8. College sleep kit.
Either by hitting up the local convenience store or asking for these items to be sent in your next care package, these items are known to help you fall asleep faster:
- Lavender lotion or putting a drop of lavender oil behind your pillow
- Eye mask to block out your roommates desk light
- De-caffeinated herbal tea (most labels will advertise it is a natural sleep remedy)
- A word on ear plugs – although they work wonders in the library around finals when everyone is doing their homework last minute, earplugs at night could be dangerous incase of fire or other emergency. Talking with your roommates or neighbors about the noise level could be your best bet.
Do NOT succumb to alcohol. Many bad habits can begin in college, but do NOT let using alcohol as a sleep aid become one of them. Once legal age, there is nothing wrong with a glass of wine at the end of the day, but using alcohol as a sleep aid can be very dangerous! Here’s proof.
Sweet dreams!
-TravelBug
I’m reading From Inquiry to Academic Writing: A Text and Reader
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How to Stay in Shape During Winter
Winter, the time of year when everybody stays busy and frozen. For those of us who go running a lot, it’s a time when we need to make changes in our workout routine to stay in shape. I personally find no joy in jogging while it’s 13 degrees outside. At the same time, I understand that if I eat 5 pounds of Halloween candy, 3 full plates of food for Thanksgiving and Christmas, and drink massive amounts of alcohol for New Years, I will put on a few pounds. Over the years, I’ve found a few fun ways to stay in shape during the freezing months of winter. Sections are broken down into 3 categories: diet, exercise, and fun activities. Check them out:
Diet:
1. Cut down on your diet. If you know you’re not going to have much time to workout, try to cut the portions of your meals. This way you won’t gain any weight, but you should try to stay active either way.
2. Drink water, lots of it. Drink a full 16-ounce glass of water before any holiday meal. This will make you eat less and help you avoid that feeling you get when you know you’ve had way too much to eat.
3. Diet-based New Years resolutions are a great way to begin the New Year in a clean and healthy way. Common diet based New Years resolutions that have worked for me over the years:
-I WILL stick to fruits and vegetables for snacking.
-I WILL drink more than 4 full glasses of water daily.
-I WILL eat 1 salad each day, without ranch dressing.
-I WILL NOT consume more than 2 soft drinks per week (Diet drinks still count!).
-I WILL NOT eat more than 1 meal of pizza per week.
-I WILL NOT partake in more than 1 night of alcohol consumption per week.
Exercise:
1. Stick to the basics. If it’s too cold to workout outdoors, do some of the more basic workouts, like: push-ups, sit-ups, jumping jacks, doorframe pull-ups, etc. Aim for 30 minutes each day, or 60 minutes 4 days per week.
2. Find a dedicated workout partner or hire a personal trainer. Having someone else with you at the gym will help you learn new exercises, and it makes you more likely to go in most cases. Remember new workouts= new results, keep the body guessing.
3. If you’re sick of going to the same gym, try something new, like hot yoga. Chances are you will be able to find a place that offers hot yoga, which was designed as a rejuvenating exercise that strengthens the entire body, from head to toe. What’s better when its 20 degrees outside than doing yoga in 105 degree heat with 40% humidity?
Fun Activities:
1. Find a place to go skiing. Skiing is an excellent workout, and it’s exhilarating. It’s a fun way to get your blood pumping, and it’s good for cardio and fat burning. A man who weighs 180 lbs. will burn approximately 409 calories per hour, and a woman who weighs 130 lbs. will burn approximately 295 calories per hour skiing.
2. Try ice-skating. This is another fun way to do cardio exercise. Find an indoor ice-skating rink and it won’t be nearly as cold as the coldest months of winter. Ice-skating will help a 180 lb. man burn approx. 572 calories each hour, and a 130 lb woman burn approx. 413 calories per hour
3. My personal favorite: sledding. Find a huge hill and take a flat trashcan lid with you. Many people don’t realize how good of a workout this can be. It combines running/walking up hills, having fun, and cold beer. I’m telling you now that it’s ok to drink cold beer while you’re freezing. Sledding burns approximately the same amount of calories as ice-skating.
Calorie Data:
http://www.nutristrategy.com/activitylist4.htm
Alabaster
I’m reading Society: The Basics