As a college student, do you ever feel overwhelmed with schoolwork and think that it's the only thing you have time to do? One of the easiest (and healthiest) ways to release stress can be incorporating a fitness routine into your life. A study conducted in 2020 revealed a positive correlation between physical activity and increased mood and happiness. Exercising releases endorphins, the neurotransmitters that make you 'feel good'. There's not just one way to stay fit, either; below you can learn about the many different ways you can start your fitness journey.
Lifting Weights
Weightlifting is one of the most common ways to exercise among college students. Campus recreation centers are packed with equipment, and each machine has marked instructions along the side. Pairing strength training with cardiovascular exercise is a great way to strengthen your bones and muscles. Other benefits include increased mobility and metabolism, higher energy levels, and lower blood pressure. It can be argued that lifting weights can be dangerous, but with a partner and understanding of your ability, you can mitigate the risk and see great progress. To fuel your body for great lifts, make sure you eat a lot of protein and carbohydrates. Your body breaks down carbs and they serve as an energy source, whereas the protein will repair the muscle tissue strained from the workout.
- Create a split- a schedule of which muscle group you want to target each day.
- Find a gym partner to keep you motivated.
- Read machine labels or watch YouTube videos for workout ideas.
- ALWAYS warm up/stretch before.
- Use weights you are comfortable with. Increase if needed!
Cardiovascular Exercise
If lifting weights does not cater to you, aerobic exercises just might. Aerobic exercises use oxygen, meaning they increase your heart rate and make you breathe faster. This can lead to a healthier heart, lungs, and overall circulatory system function. In addition, aerobic exercise reduces your chances of getting type 2 diabetes by controlling blood sugar levels. Cardio exercises are performed over a sustained period of time. Examples of this kind of exercise are running, biking, playing sports, boxing, and jumping rope. According to Johns Hopkins Medicine, doctors recommend 30 minutes of cardio a day, five days a week for optimal results.
After a great cardio workout, you should always be sure to drink lots of water, eat nutritional food, and sleep. By doing this, you allow your body to recover and condition itself for next time.
Calisthenics
Calisthenics are exercises involving using your body-weight to perform compound movements which target large muscle groups. If you've ever done push-ups or sit-ups, you already have a decent understanding of this kind of exercise. Calisthenic workouts are a great supplement for those wanting to build muscle, but not sure if they want to use weights; calisthenics are gentler on your joints and your connective tissue. Also, not having to use equipment makes calisthenics an accessible option; you can do calisthenics anywhere as long as you have your body. Popular exercises include: pull-ups, ab crunches, tricep dips, and leg lifts. Body-weight workouts also increase your muscular endurance, as well as your BMR (basal metabolic rate).
My Student Approach To Fitness
I have played ice hockey since I was 7 years old, and the training involved with the sport includes a lot of explosive movements and agility training. Last year, I decided to switch things up and incorporate weight lifting with a focus on hypertrophy (muscle growth).
I mapped out my classes and designated a 1.5 hour window afterwards to go the gym. I structured my schedule to where I hit certain muscle groups on the following days, taking rest days as needed.
- MONDAY/THURSDAY: Chest, Shoulders, Triceps
- TUESDAY/FRIDAY: Back, Biceps, Rear Deltoids
- WEDNESDAY/SATURDAY: Quads, Hamstrings, Glutes
My favorite lifts are bench press, squats, and single-arm lat pulldowns.
I ate 1 gram of protein per pound of body weight, and drank 128 ounces of water a day. I saw great returns just three weeks in. Working out helped manage my school stress greatly by forcing me to create a routine where I can balance tasks. In addition, it feels good to make positive changes and sweat after a long day!
Thoughts
What kind of exercises mentioned above will you be trying? Do you agree that exercise can take away some stress caused by academics? What other ways do you like to workout that I may have not detailed?
Learn More:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369812/
https://www.gcu.edu/blog/gcu-experience/working-out-college-getting-started-and-staying-motivated
https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/
https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
Hi Lucas! I really enjoyed reading your blog because it gave me a reason to continue to go to the gym. Usually I go to the gym and run on the treadmill and do ab workouts. However, after reading your blog I will consider weightlifting. I do find that going to the gym results in a more positive and productive day but I didn't know it had to do with the release of endorphins.
ReplyDeleteI thought that your blog was very well organized and easy to read. You used a larger font than most other blogs which made it easier for me to read. I also liked the consistency with the orange words when something was hyperlinked. Your whole blog theme was very cohesive and visually pleasing. Thanks for sharing!
Hey Vy, I'm glad you enjoyed my blog. I used to always do the same thing- just run on a treadmill or find an elliptical to use for a half hour. Weightlifting was a fun change of pace because it gives me weekly goals to improve and tends to be fun when going with friends. The endorphin rush is the best- comparable to the 'runners high' which you have possibly felt!
DeleteThanks!
-Lucas
Hi Lucas! I thought this blog was really informative and gave many ways college students can stay active while at school. I agree that exercising reduces a lot of the stress that I experience at school. Personally, I stay active by playing hockey but I also go to the Pete occasionally. I too have been trying to incorporate weight training into my routine because I've only focused on agility exercises for hockey. Great blog!
ReplyDeleteHey Olivia, I think it's really cool that you play hockey too. Agility training is more important, but weightlifting can strengthen your core and add some heat to your slapshot. I love going to the Pete, except when it gets way too packed and I'm waiting 40 minutes for a lat pulldown. Hope the blog helped.
Delete-Lucas
Hi Lucas! I enjoyed this blog post because I am currently trying to find ways to work out more. I always thought it would be easier if someone made a schedule for me, so I will be taking your suggestion on what to do on certain days. I ran track all through high school, so cardio is something I will start with. Calisthenics are also something I am familiar with, so I will do those kinds of workouts as well. I think that exercising reduces stress because I always feel better after I complete a workout. In college, stress relief is necessary so this is a great topic!
ReplyDeleteHi Ava. Getting into a solid gym schedule can be challenging, but it becomes a thing of habit in a short amount of time. I am glad you're going to try out the schedule I featured; however, if it doesn't work for you, there are hundreds of substitutes available on the Internet that could serve your purpose better. Track is one of the most athletic sports that builds endurance- very impressive. Thanks for reading.
Delete-Lucas
Hi Lucas! I enjoyed your blog post because I am beginning to be more interested in working out. In the past, I've had a difficult relationship with physical activity. However, I have seen the benefits of exercise through my brother who is a member of Pitt's official rowing team. Like you mentioned, he benefits greatly from working out; it helps him clear his head before he starts his work and his stress levels are more manageable. Your approach is definitely more manageable than that of my brothers. To start, I will create a routine that works for me. Thanks for sharing!
ReplyDeleteHey Niam! Super interesting that your brother is a rower- that's a very labor-intensive sport and I bet he enjoys it. I think my approach can seem more manageable because college athletes are put through rigorous training everyday. My way of going about it is a lot more practical- as most college students do the same. Hope you have fun!
Delete-Lucas