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Harper College/Student Success/Exercise

< Harper College | Student Success

Introduction

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Personal Training at a Gym - Cable Crossover


Summer is around the corner and we think it’s time to work on our ‘summer body’. We begin eating healthier meals, try to drink our recommended 8 glasses of water a day and we finally make it a priority get our workouts in! Why do we have to wait one month before June when we can adapt healthy habits all year round?

 
Dumbells

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. Regular exercise is very important part of a healthy lifestyle. Regular exercises help you manage your weight and reduce your risk of developing disease. Being active has been shown to have many health benefits, both physical and mentally. It may even help you live longer, and boost your well being and mood.

Irma & Tejash

Readings

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Interesting Facts

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1. Movement reduces stress: "Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise.

2. Exercise gives you energy: Endorphins are our body's natural hormones. When endorphins are released in your bloodstream, you get a burst of energy!

3. Exercise lets you eat more: When your body is at rest, your body is burning calories! More muscle mass, more burned calories. Plus you're burning more calories while you're exercising. Now you can indulge in that cookie you really wanted without feeling guilty.

4. A pound of calories burns 3 times more a pound of fat.

5. You'll get sick less often: Exercising on a regular basis helps boots your immune system.

6. Working out improves your skin: Healthy blood circulation helps keep your skin vibrant.

7. According to The Good Body, people who are physically active for approximately seven hours a week are 40% less likely of dying early than people who are only active for less than 30 minutes a week.

8. It takes the body 6-8 weeks to adapt to exercise.

9. A lack of exercise now causes as many deaths as smoking.

10. Exercising dehydrated reduces your workout performance! Stay hydrated.

-Irma


    • Exercising Myths**

!. Myth: The more you sweat, the more you burn

2. Myth: Crunches are the best for flat abs

3. Myth: Exercise turns fat into muscle

4. Myth: More cardio means more fat loss

5. Myth: Workouts should be an hr or longer to see results

6. Myth: Stretching prevents injuries

7. Myth: You start losing muscle mass just a week of inactivity

8. Myth: Squats are bad for you (only if you have bad form)

    • exercising Facts**

1. Facts: Liftting weights will NOT bulk you up

2. Facts: Skipping sleep can cause weight gain

3. Facts: High-Intensity Interval Training (HIIT)- is one of the best workouts out there!

4. Facts: You use 200 muscles to take a single step forward

5. Facts: Exercise keeps your metabolism elevated even after your workout, and continues to burn more calories even at rest

6. Facts: People who don’t regularly exercise may lose up to 80% of their muscle strength by age 65

7. Facts: Aerobic exercise are that it can increase life expectancy

  • Lissette

Activities

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Endurance, or aerobic, activities increase your breathing and heart rate. ... Strength exercises make your muscles stronger. ... Balance exercises help prevent falls, a common problem in older adults. ... Flexibility exercises stretch your muscles and can help your body stay limber.


Endurance

Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include: 

   Brisk walking or jogging
   Yard work (mowing, raking, digging)
   Dancing

Strength

Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include: 

   Lifting weights
   Using a resistance band
   Using your own body weight

Balance

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include: 

   Standing on one foot
   Heel-to-toe walk
   Tai Chi

Flexibility

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include: 

   Shoulder and upper arm stretch
   Calf stretch
   Yoga
 
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Intriguing Quotes

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"Strength of mind is exercise, not rest." - Alexander Pope

"Reading is to the mind what exercise is to the body." - Joseph Addison

"True enjoyment comes from activity of the mind and exercise of the body; the two are ever united." - Wilhelm Von Humboldt

"Physical activity is an excellent stress-buster and provides other health benefits as well. It also can improve your mood and self image." Jon Wickham

"Exercise is a celebration of what you can do, not a punishment for what you ate." - Tom and Andrice

Multimedia

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Health Benefits of exercise.

We all know exercise is good, but what actually happens inside your body when you are active?

Tejash

Irma:

5 Exercises That Will Transform Your Body In 4 Weeks https://www.youtube.com/watch?v=7ZCVX-dEEOg

7 Minute Tabata Workout https://www.youtube.com/watch?v=mmq5zZfmIws

Workout Your Arms, Back and Chest In Just 7 Minutes! No equipment https://www.youtube.com/watch?v=qm9ujVPJ0NA

Summary

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Whether your fat or skinny, short or tall, boy or girl it is crucial to get at a minimum of 2/12 hours of exercise on a weekly basis. A good exercise means a healthy body and we all want to be healthy so that we can live as long as possible. Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly decreases a person's risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure. Exercise can help you look better, and also raise your self esteem and boost your motivation to do more.

Key Terms

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Hippocampus: A part of the brain that is found in the inner fold of the bottom middle section of the brain known as the temporal lobe. Functions: Helps with learning and memory.

Irma:

Physical Activity is any movement produced by the contraction of skeletal muscle that requires energy expenditure.

Target Heart Rate can be useful when you begin an exercise program. It gives your heart and lungs the most benefit from a workout. It is recommended by experts for you to aim for a target heart rate of 60% of your maximum rate when you're starting out, and as high as 85% as your fitness improves. To calculate your heart rate subtract your age from 220. You can check whether you're hitting your target heart rate during exercise by feeling your pulse frequently or wearing a heart-rate monitor.

Aerobic activities temporarily increase your heart rate and respiration. They help burn carbohydrates and fats to produce energy. Types of aerobic exercises are walking, running, swimming or cycling.

Anaerobic activities are short bursts of exercises such as weight lifting or push ups that help build muscle and physical strength.

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest while doing normal bodily functions such as breathing. Your age, sex, height, weight and physical activity determines your BMR. It goes down as you get older and it may rise if you begin to exercise daily.

Resources

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Workouts for College Students https://www.accreditedschoolsonline.org/resources/student-workouts/

Tips to manage school, work and exercise! https://www.collegexpress.com/articles-and-advice/student-life/blog/how-balance-school-work-exercise-and-other-activities-students-speak/

18 Fitness Tips These Trainers Always Give Their Beginner Clients https://www.self.com/story/fitness-tips-trainers-give-beginner-clients

Best Workout Apps 2019 https://www.refinery29.com/en-us/best-workout-apps

-Irma

References

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Anatomy Waehner, Paige. “How to Set up All the Components of an Effective Workout.” Verywell Fit, Verywellfit, 2 July 2018, www.verywellfit.com/anatomy-of-a-workout-1230932.

ClassPass. “Anatomy of a Class: What REALLY Happens to Your Body.” The Warm Up, 21 Oct. 2014, classpass.com/blog/2014/10/21/anatomy-of-a-class-what-really-happens-to-your-body/. sinitean, Joseph.

“What Happens in Your Body When You Exercise?” Mercola.com, 2006, fitness.mercola.com/sites/fitness/archive/2013/09/20/exercise-health-benefits.aspx.

Andrice Martin

https://www.buzzfeed.com/sallytamarkin/i-flexed-and-the-sleeves-fell-off

https://www.prevention.com/fitness/a20473026/workout-motivation-tips/

https://www.gaiam.com/blogs/discover/5-ways-to-stay-motivated-to-exercise-regularly

https://go4life.nia.nih.gov/4-types-of-exercise/

Tejash Chaudhari

Benefits of exercise. (n.d.). Retrieved from https://www.bupa.co.uk/health-information/exercise-fitness/benefits-of-exercise

Semeco, A. (2017, February 10). The Top 10 Benefits of Regular Exercise. Retrieved from https://www.healthline.com/nutrition/10-benefits-of-exercise

Benefits of Exercise MedinPlus. (2017, August 30). Retrieved from https://medlineplus.gov/benefitsofexercise.html

Mayo, S. C. (2019, May 11). Exercise: 7 benefits of regular physical activity. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Irma:

Sarnataro, Barbara Russi. “Top 10 Health BEnefits of Exercise.” WebMD, WebMD, 2005, www.webmd.com/men/features/exercise-benefits#1.

Rodriguez, Diana. “Why Exercise Boosts Mood and Energy | Everyday Health.” EverydayHealth.com, 1 May 2019, www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx.

“Why Is Physical Activity so Important for Health and Wellbeing?” Www.heart.org, www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing.

Carleton, Athletics. “12 Fun Facts About Exercising.” Carleton Athletics, 25 Aug. 2015, athletics.carleton.ca/2015/12-fun-facts-about-exercising/.

“70 Quick Health Facts: Food, Fitness, Hydration, Random (Fun!).” The Good Body, 9 Jan. 2019, www.thegoodbody.com/health-facts/.

Harvard Health Publishing. “Glossary of Exercise Terms.” Harvard Health, 2008, www.health.harvard.edu/newsletter_article/Glossary-of-exercise-terms.

Lissette

Barlie, Nancy. "Exercise and the Brain: How Fitness Impacts Learning" Hey Teach, Western Governors University htts://www.wgu.edu/heytech/article/exercise-and-brain-how-fitness-impacts-learning1801.html

Godman, Heidi. "Regular exercise changes the brain to improve memory, thinking skills." Harvard Health Publishing, Harvard Health Publishing Blog, APRIL 05,htts://www.health.harvard.edu/blog/rgular-exercise-changes-brain-improve-thinking-skills-201404097110

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