Hurting Not Helping

One big problem in the world of exercising is that some people go into the gym and start exercising with different machines and amounts of weights without really having the knowledge they need. Doing this can lead to either poor results or worse, injury. One big problem is people will try to do way to much when they enter the gym. By doing to many exercises or doing too much weight because you think you are a hardass is a good way to wake up the next morning and not be able to get out of bed. Most lifters will expeirence some soreness, especially if you are just starting out or if you have not been in the gym for a while.

Another huge thing that lifters or people exercising can do that can seriously have negative effects is bad form. Poor form with exercises can put your body at risk for injuries or strains. Some of the most common types of this are: rounding your back or straining your knees. I personally see this alot in the gym. People will do squats or lunges and put too much pressure on thier knees, when thier knees need to be behind thier toes. Also rounding your back is horrible for not only you back, but your spine and posture. Lifters need to try and maintain an arch or flat back as much as possible. Performing the lifts with the correct form ensures that you are getting the most of the exercise.

These ideas and many others are discussed on this site, http://exercise.about.com/od/injurytreatmenthelp/tp/7waystohurtyourself.htm

Fitting Exercise In

In college you have a busy schedule that involves classes, homework, and sometimes even a job. So when are you supposed to get in exercise? Well a recent article I found that follows the line of being healthier in college gives 5 good ways college students can fit exercise into thier daily lives:

1. Walk to class- walk instead of driving to class it will burn calories


2. Take advantage of the gym- most colleges offer a gym and taking advantage of this is crucial. Even if you have to spend money to use the equipment it is key to get some sort of exercise in.


3. Walk in between courses- instead of sitting around waiting walk around in between classes


4. Take classes- take courses that offer exercise and physical activity


5. Get involved in sports- most colleges offer intramural sports and getting involved in those is a great way to keep in shape

At Northwest all of these things are possible. Walking to classes is easy because of the close vicinity of all the classes and also our campus is very beautiful to look at. Also here at Northwest we offer a free gym in the rec center and also one you can pay for. Both of these have free weights and treadmills and other equipment that can help you to exercise during your busy schedule. We also offer many courses that will help you fit in exercise to your busy schedule and these classes are fun and easy. For instance one class that Northwest offers is volleyball, which is a great way to meet people and play a fun sport. Finally, Northwest offers a wide variety of intramural sports and getting involved in these is a great way not only to exercise but to meet new people.

http://www.associatedcontent.com/article/186686/5_ways_to_exercise_at_college__pg2.html?cat=4

College is unhealthy?

How many of you would say that college is unhealthy lifestyle? Probably not many of you would think college could be unhealthy, but when you think about it college is plagued with stress ridden students who do not always get enough sleep. Also think about the recent outbreak of N1H1 and how vast the spread of that was. Many of us college students either got the virus or knew somebody who did. College can be dangerous for out health and I want to let people know how they can combat this.

I found this article that gives a good list of things you can do to improve your health. It alos outlines why college students need exercise. Simply walking to class is not enough, students need to get thier heart rate up. Going to the gym or riding a bike is something the article discusses. Also f.y.i. the binge drinking that some college students know and love is not healthy. Drinking "shockingly" can cause weight gain. This is also something the article discusses and it links to another webpage that talks about the effects of binge drinking, so check out this article and become more knowledgeable about your college health.

http://collegeuniversity.suite101.com/article.cfm/college_student_health_tips

Why exercise is so important!

Staying physically active can play a huge role in your health. By constantly keeping your body busy you are giving you joints, muscles and especially heart more power and life. No matter what age you are being physically active has a drastic effect on your health. The risks that you run by not exercising are heart attacks, overwieght, high blood pressure, poor joints, and bad posture. You will also have less energy when you are among you friends and family. This can have an adverse effect on the relationships you build.

By building muscles and stamina you have the ability to avoid injuries and soreness. It will make your heartbeat stronger and let you be able to run longer and work out better. Also eating a balanced diet will make your arteries less clogged with gunk and you will feel better as a person. If you want to lead a healthy lifestyle, you need to find a way to introduce exercise into your daily lives. Whether it is walking, running, or a ten minute ab routine, getting your heart rate up and pushing yourself will lead to a healthier life.

http://www.bbc.co.uk/worldservice/sci_tech/features/health/healthyliving/exerciserisk.shtml

Eat Like a Champion

Diet Tips
1. Keep track of how much fat is in everything you eat, pay attention to the nutrition facts and keep in mind that all of these are for 1 serving which is usually less than the typical person eats
For now, keep your fat intake very low, I would recommend shooting for 20-30% of daily fat value
2. Steer clear of candy and any fried foods
3. Do not drink soda, even diet soda contains empty calories, which are not nutritious
When you drink milk, make sure it is skim
4. Drink plenty of water, water speeds up the metabolism—I recommend at least 2 liters a day (preferably 3 liters)
5. A foundation of muscle also helps metabolize fat (this is why strength training is important)
6. Eat plenty of fresh fruits and vegetables, they are fat free and contain many vitamins that are essential—Make a point to include them in your regular diet.

7. Eat wheat bread instead of white, but be weary that it still contains fat (check nutrition facts)Note* If you are going super healthy, don’t eat enriched bread or cereal.
8. Keep a diary or log of what you are eating and how much fat is in it
9. Stock up on fat free snacks (fat free fig newtons, fat free yogurt, fat free rice cakes, ect.)Check to make sure it is fat free—Keep in mind that if you are eating large portions, the trace amounts of fat per serving will accumulate.

These are some ideas that I have found through a fraternity brother who works in the fitness center here on campus. These ideas are especially good if you are trying lose percentage body fat. It will help you to build muscle faster and also feel better too.

The Scientific Opinion

Everybody always is looking for a new and improved working hoping for the "perfect workout." The problem with that is there really is no perfect workout. According to an article on LiveScience.com by Robin Lloyd the best type of exercise is....exercise. Exercise causes people to feel good. It release endorphins that make the person doing the workout feel refreshed and relaxed. The article goes on to say that the thing that causes stress, one of the hormones called Cortisol, is burned when one exercises. The author continues to say that heavy lifting or exerting yourself in an intense workout seems to have the best effect to give you that feel good feeling. While lifting light or resistance training is good for health, doing explosive lifts and at a fast pace is the ideal way to burn the Cortisol and release good endorphins that make you feel better.

Take a look for yourself. http://www.livescience.com/health/060530_exercise_good.html

"Never Give Up, Never Back Down"

I recently watched this movie, "Never Back Down." It is about a kid who has problems fighting and he finds an outlet in working out at a mixed martial arts gym. The reason I am showing you this clip is because mixed martial arts has become a huge phenomonon and it takes intense full body workouts to prepare you body for a beating. Mixed martial arts workouts include cardio, weights, agility, and the basic techniques it takes to fight. This mix of execise is a great option if you are looking to get in shape and also have different type of intense work out. Take a look at the clip and you can tell by this that these two actors are in extreme shape, and mixed martial arts exercise offers that option.