Exercising in college

Exercising in college

Busting Myths About the Freshman 15

Think you know everything there is to know about the Freshman 15? Read these myth busters so you can better understand first-year college weight gain.

All cafeteria food is bad: Every college cafeteria has a salad bar, and this can be the healthiest option, as long as you don’t load your lettuce with dressing, bacon bits and croutons. Choose vinaigrette over ranch dressing, diced turkey or hard boiled eggs over bacon bits and pile your plate high with any veggies you can find.

The college cafeteria is set up much like a buffet-style restaurant. Decide what you want before you get your tray, so you’re not tempted to overload on food. Skip the piece of cake for dessert and have a piece of fruit instead.

It’s not my fault; my metabolism is slowing down: Your metabolism does slow down with age, but not rapidly, and the change most certainly is not enough to make you gain 15 pounds. Research shows that the majority of college weight gain is linked to consuming more calories. A recent study by Rutgers University showed that 75 percent of students involved in the study ate an excess of 112 calories a day, resulting in a 7-pound weight gain.

There’s no time to exercise in college: On the contrary, college may be the best time in your life to get fit. Schools have made it easy for you to stay in shape. Every campus has some sort of fitness center and is free to use with your student I.D. card. If your schedule is jam packed, enroll in yoga, aerobics or another fitness class for college credit.

Gaining 15 pounds is normal for college freshmen: Only five percent of freshmen actually gain 15 pounds, while studies show most freshman gain somewhere between 4 to 10 pounds.

This may sound like a relief, but 10 pounds a year is significant. That number will continue to go up if you don’t develop and sustain a healthy lifestyle within that first year. If you were involved in a lot of sports in high school, you need to stay active in college. If you’re used to pre-portioned meals in high school and at home, you need to keep a similar amount of food on your plate in the cafeteria.

It’s impossible to eat healthy in the dorms: Hot pockets, macaroni and cheese, Ramen noodles, sound familiar? These quick-fix dinners are easy to make, but they’re not your healthiest options. Turkey sandwiches, with lots of veggies and little mayo and cheese, make for a healthy meal. Don’t keep unhealthy snacks in your dorm. Pretzels and dried fruit are a great alternative to cookies and chips.

Via WebMD

Also Read:

5 Exercises You Can Do in the Dorms

Best Cardio Exercises for the Dorm

Best Cardio Exercises for the Dorm Room

Usually when we think of cardio, we think of clocking miles on a treadmill, going out for a long run around campus or jumping through a hip-hop dance class. However, you don’t need a lot of space or expensive equipment to get in a sweat session- you can sneak in a solid cardio workout from your dorm room.

Perfect for those cold winter days when you don’t feel like battling the snow to head across campus to the gym or when it’s simply too late to switch into your workout gear, these dorm room cardio exercises will get your heart thumping without stepping a foot outside.

1. Lunges: This classic fitness move is usually thought of as a resistance exercise, but if you do them quickly enough, you can raise your heart rate and use them as cardio. Lunges strengthen your legs, your core, bum, and calves. Start with both feet together and step your right foot forward bending your knee at a 90-degree angle and lowering your body into a lunge position. Return your right foot to center and repeat on the left side. Start out by doing ten lunges, gradually working your way up to 25. Add some variety and try side lunges, back lunges and walking lunges along the dorm room hallways. Read the rest of this entry »

P90X is Perfect Fitness Program for College Students

P90XOne thing you hear from a lot of people that are trying to lose weight or get back into shape is that they want to get back to their high school weight. The main reason for that is that most people were at their best weight in high school. If you were at all involved in sports, high school might have been when you were in your prime. Many people who play sports in high school are involved in several sports and always training, practicing or working out- without even noticing.

In college, this is often not the case. College students have a lot more academic responsibility and often don’t workout if they are not involved in sports. Like every other aspect of college, you are left on your own to get moving. Those that don’t get some sort of activity usually start gaining weight. Even if you don’t gain weight, it is easy to let yourself go when you’re studying, working on big projects, partying and trying to make it to class.

For those college students that want to get their high school bodies back or just get into shape, P90X may be the program for you. P90X is a 90-day, extreme workout program that is available on DVD that you do in your home. For most college students, these workouts can be done in a dorm room with only a TV, DVD player, hand weights and a pull up bar. You do strength training, cardio and plyometric workouts, all in only a few feet of space. Read the rest of this entry »

Yoga for the Dorm

yogaThere is a little secret about getting in shape: despite the multi-billion dollar diet industry, staying fit and healthy doesn’t cost that much money, nor does it require a lot of space.

If there is one thing students have experience in, it is lack of space and money, so if you’re looking to get into shape in school or reduce stress, look no further than the four walls of your dorm room and the 5,000-year old Indian tradition of yoga.

What you’ll need:

Keeping Healthy Habits

Student Exercise
Watching the Biggest Loser Finale, it makes me think about the “freshman 15” and the idea that many students go away to college and begin to make a number of unhealthy decisions. Of course, there are a number of easy and simple ways to avoid the freshman 15.

1. Walk or bike instead of driving- if you are going to class and have the option of either driving or walking, chose to walk. This is a no brainier and you may be surprised how walking cannot only be a healthier choice but a much more enjoyable choice.

2. Make healthy decisions – if you have the choice between a burger and fries or a salad, go with the salad. If you don’t like salad, get a sandwich with Turkey provolone and vegetables. Making good decisions with food can make a big difference in weight. Starting with healthy recipes goes a long way!

3. Visit the gym – most schools have a fitness center, take advantage of it! If your school does not have a fitness center, either see if there is a gym in town or bike or run at least three or four times a week. A short walk around campus or a bike trip around a neighborhood can not only help your weight but also a variety of other things.

While these are only a few suggestions to a healthier life, there a number of other ways that will help keep you healthy. If you are healthier, you will be happier, have more energy, and be able to do so much more. And by being active, you will easily keep the freshman 15 off.


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