Archive of ‘Passion Blog’ category

The problem with sitting

This is the last week of passion blogs and I really had a hard time deciding what to talk about this week. Then I decided why not talk about sitting. Lately I have been under the weather and between that and all of the studying I have been doing I have done a large amount of sitting. I have always known that sitting a lot was not that good for me, but I have never really looked into it so I felt like this was the perfect opportunity.

Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome. Metabolic syndrome is a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.

There have been many studies done on the effects of sitting too much but one recent study compared adults who spent less than two hours a day in front of the TV or other screen-based entertainment with those who logged more than four hours a day of recreational screen time.The results from the study showed that those with greater screen time had a nearly 50 percent increased risk of death from any cause. Also they had about a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain or heart attack. The increased risk was separate from other traditional risk factors for cardiovascular disease, such as smoking or high blood pressure.

Sitting in front of a TV is not the only concern. Any type of extended sitting such as at a desk or behind the wheel of a car can be harmful to individuals. The solution to eliminating this risk seems to be less sitting and more moving overall.

The impact of movement,even leisurely movement, can be significantly high. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also the muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall and your health risks increase. When you’re standing or actively moving, you kick the processes back into action.

There are many different ways you can make activities where you usually sit into an activity where you are standing. For example, you can stand while talking on the phone or eating lunch.Also if you sit at a desk to do work, like all of us do as college students, try something different and when doing work stand at a high desk or do work on a counter.

Since I have came to college I have done a lot more sitting than I have ever done in my life. The amount of studying and work I have to do has increased which has increased the amount of sitting I do. I know I am not the only person who has experienced this and we all need to realize the negative effects of it. So next time you want to spend hours on studying think about these negative side effects of it and find a good way to change your sitting into standing.

Eating Healthy

A struggle that many of us have as young adults is eating healthy foods and not always the junky, fatty foods that seem appealing to most of us. I know personally this can be a struggle for me because something I like to do is snack on junky food. Snacking is not bad because it can help you from eating a large meal for example at dinner, but the problem is teenagers and young adults, like ourselves, tend to snack on items that are not good for our health.

All humans have to eat food for growth and maintenance of a healthy body, but that does not mean humans are eating the right way for the best possible health. Here are some tips for maintaining a good diet and healthy body:

  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
  • Choose lean meats, poultry, fish, beans, eggs, and nuts
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt, and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Snacks are ok in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
  • Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
  • Avoid heavy meals in the summer months, especially during hot days.
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss;
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
  • When preparing food avoid using grease and frying foods in grease

If you don’t follow all of these tips does not mean you have unhealthy eating habits, these tips are here for promoting a healthier diet especially for people who would like to lose weight and stay in shape. Being at college is a lot harder when it comes to always eating healthy. At home, we would have home cooked meals and less of an option to get pizza, fries, and ice cream for a meal. However if you want to have a healthy diet and remain in good shape those items are something you have to learn  how to avoid. I’m not saying that you have to cut all fattening foods out of your diet, just limiting how often you eat them and the amount can make a real difference. This along with exercising a couple days a week is what will help you keep in shape and get your body ready for the approaching summer.

Zumba/Power Remix

Recently I have been attending a fitness class with my friends called Power Remix. Power Remix is a dance class just like the popular class Zumba. Even though I have never went to a Zumba class, I have done Zumba on my Wii at home many times. I have always wanted to attend a class so I figured I would research it more and talk about it in this blog.

Zumba is a fitness class that is not like your typical workout. Instead of just basic workouts it is one giant dance party.One of the largest draws of Zumba and what makes it such a huge success is how fun and exciting it is to do. When you’re participating in a Zumba group class, it doesn’t really feel like you’re exercising. Instead, it feels more like you’re movin’ and groovin’ at a dance party or club. Zumba, along with other dance-style workouts, was ranked 9th in the top 20 fitness trends for 2012, according to the American College of Sports Medicine.

You can participate in a Zumba dance workout in a variety of ways, including doing Zumba at home with a workout video or interactive Zumba video game. This is the type of Zumba I have It may not seem effective, but as long as you push yourself the same you will see results. You can also take one of the broad range of Zumba classes offered. Zumba Fitness is a high-energy dance party. Aqua Zumba incorporates toning and cardio-conditioning in a low-impact water dance class. Zumba toning uses toning sticks or small free weights to tone your abs, thighs and arms. Kids can even get in on the Zumba action, with a Zumba Kids class, filled with age-appropriate music and dancing. These various types of specific Zumba classes are not offered here at Penn State, but it’s nice to know the different classes you can try sometime throughout your life.

Even though Zumba is lively and exciting, it can still give you a beneficial and effective workout. It’s a whole-body aerobic exercise that uses up a lot of energy and burns calories through dancing. Zumba can improve your flexibility, since there’s so much movement involved, and it can help to strengthen your core. Since you’ll burn an average of 369 calories in one class, it’s also an ideal way of aiding in weight loss or maintenance.

Both Zumba and Power Remix are offered here on campus at the White Building and IM Building. To see when these classes are offered you can go to Penn State’s fitness website and check fitness class schedules. I can not say much for Zumba because I have never taken the class, but I will say that Power Remix is quit the workout. Not to mention that the class is a lot of fun especially when you go with a bunch of friends. Also every instructor teaches the class differently so you never have to worry about the class being the same dances. So if you ever get the chance try a class like Zumba or Power Remix because I bet you will enjoy it.

Indoor Cycling

There is many different classes you can participate in at one of the fitness centers on campus. There are over 20 different classes ranging from Zumba, different types of yoga, and full body workout. One class that I participated in multiple times since the begin of the year was indoor cycling and I have found it to be a great workout.

Indoor cycling is a group exercise done on stationary bikes where the instructor simulates a bike ride. This class is perfect for all fitness levels a like and allows you to get the workout that you came to get. During cycling, you get to cycle to music that will push you through the hard hills and motivate you to go just a little bit faster. Each fitness center on campus has a different schedule for when they offer indoor cycling. If you attend one of these classes at a fitness center on campus make sure you bring a towel otherwise you will not be allowed to participate in the class.

There is both mental and physical benefits to indoor cycling. Some of the physical benefits of this class are weight loss, stronger heart and lungs, better sleeping patterns, and increased energy levels. Some of the mental benefits of cycling are relief from stress and anxiety, increased confidence about appearance, and improved ability to visualize and focus on a goal. All of these aspects can help you to achieve your fitness goals and also help you focus on all of your school work.

To get the maximum benefits out of indoor cycling, you need to make sure you are working in the right “zone”. This is determined by how hard your body is working during your workout and can be measured in two ways. The first way is by your heart rate. To find the correct zone, take the number 220 and subtract your age then multiply this by 70 percent. The number you will get will be your targeted zone. Next to find your heart rate simply find your pulse and count for 6 seconds then add a zero. The second method you can do is the talk test. This method is a lot simpler than the heart rate method. During your workout, say a full sentence. If you can’t finish the sentence, you are working to hard but if the sentence is easy to say you are not working hard enough. This means you should pick up the pace on your workout.

From personal experience, I can say that indoor cycling is not an easy class at first. The first time I took the class I even had trouble keeping up with the instructor. After the first couple of times taking the class, your body starts to adapt to the workout but the first few times you attend the class can be rough. However, if you push yourself to the fullest during the class you will feel nice and refreshed after it is all over. Oh and don’t forget sore. Your legs will definitely feel extremely sore the next day.

Is walking beneficial?

walking

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life which should not be hard as a student at Penn State.

There are many different benefits to taking a regular walk. One benefit is it helps you maintain a healthy weight. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. However the more you walk and the quicker you pace yourself, the more calories you will burn. It can also prevent or manage various conditions including heart disease, high blood pressure, and type 2 diabetes.

Walking also can strengthen your bones, lift your mood, and improve your balance and coordination. Walking can lift your mood because it brings you a sense of peace. When walking you usually admire the scenery around you and just relax, this allows the brain to relax and enter a state of contemplation, which helps restore cognitive capacities.

Taking a normal walk is beneficial but if you turn your walk into a fitness stride the benefits are even greater. You can do this by thinking about your walking technique. The best way to walk is with your head up looking forward, stomach muscles tightened, back straight, and your arms swinging freely with a slight bend in your elbows. Also your neck, shoulders, and back should be relaxed and not stiffly upright.

Remember when going on a walk make sure you are wearing shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet. Proper footwear can help you from preventing injury. Also it is beneficial to stretch and do a warm up walk then after, do a cool down walk to relax your body.

As Penn State students we do a ton of walking each day all over campus so if you think about it you actually are exercising every day. I know that I do well over an hour of walking each day to and from classes and I have seen some definite benefits from it. When I got a concussion at the beginning of the year I was not cleared to workout for a couple months so the walking I did to class everyday was my form of exercise. To me its not as fulfilling as going to the gym, running on the treadmill, or using the elliptical, but it kept me some what active during that period of time. Also walking around campus takes my mind off of things. If I am stressed over a huge test or feeling over whelmed about all of my work, taking a walking, even if it is just to class, helps me relieve some stress and gets me to just relax.

So if some day you don’t have time to go to the gym, are feeling kind of overwhelmed, or just want to get more of a workout in, don’t take the bus to class. Enjoy a nice walk through campus and take in all the benefits it has to offer.

Winter Fitness

winter fitness

I know that winter is coming to an end, but I thought that talking about working out in the winter would be a great way to finish out the season and give us tips for next winter.

Throughout the winter months, staying motivated to exercise and maintain a once outdoor routine slowly comes to an end. However there are many different ways to stay positive and be creative now that the snow has fallen.

Most important of all is to approach your winter exercise routine with a positive mindset. After all, there are some excellent advantages to exercising in winter. Winter is an ideal time to lose weight as your metabolism naturally speeds up to help keep you warm. Keep moving through winter and you’ll be a step ahead when the warm weather arrives.Remember that after winter follows the spring and summer seasons where wearing a bikini and tighter clothing is an everyday occurrence. So use that as your motivation to work out. Constantly staying in shape and working up a sweat will take the pressure off of losing the winter weight most people usually gain by sitting around during the winter. Try to remember why you worked so hard in previous months to stay in shape and realize that a healthier, happier, and fitter you is something that takes around the year work.

If you are a person who loves to exercise outdoors, take the winter months to try something new and change up your workout routine. Try getting a gym membership or even personal training sessions at a gym. Also try changing the time of day in which you work out. If you usually work out in the evening, trying giving working out in the morning a try. However if you love running outside that much stick to it. Be prepared for the winter weather by layering up and make sure to just be careful.

Something else new you can try is a winter sport. There is many different sports to try from such as snowboarding, skiing, and ice skating. If you are someone who likes to participate in sports than this might be for you. Personally I know I have always wanted to try skiing or snowboarding. The only reason I have not is because I am accident prone and I am afraid of getting hurt.

Even though they may not be the most hard core of workouts fun activities such as sled riding and having a snowball fight can be forms of exercise. They get you moving instead of you sitting inside on your couch like a couch potato. Also  these activities are something  fun for you to do with your friends on a cold, winters day.

The winter months can put people in a slump especially when it comes to staying in shape and working out but it does not have to be that way. Remember no matter what time of year it is there is always some type of exercising you can do to stay in shape.

Boosting Your Brainpower Part II

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As I mentioned in my previous post there are many different benefits to working out. I wanted to continue this conversation by talking about more ways to boost your brainpower. So what better way to start off then by talking about how working out benefits your learning.

As freshmen, new to the process of college, we are always looking for tips and advice to help us get through this new time in our lives and through our school work. One way I know how to help is through working out. Exercise increases the level of brain chemicals called growth factors. Growth factors help make new brain cells and establish new connections between brain cells which help us to learn. Now you think to yourself, alright I will go for a run to help myself learn but it is not that simply. Interestingly enough, complicated activities such as playing tennis or taking a dance class provide the biggest boost to the brain. These activities require coordination and when you have to think about coordination you are actually challenging your brain even more. Complicated activities also improve our capacity to learn. It does this by enhancing our attention and concentration skills.

Throughout high school I learned this concept of boosting my brain power very well. In high school I was very active and involved in softball, volleyball, and was a cheerleader since my freshmen year. Being involved in all of these sports not only taught me time management but kept me focused on my school work. Every day I would go to school, sports, then come home and do my homework. This became a daily routine of mine throughout my four years in high school. Having practiced in all of these sports is what kept my grades up throughout high school. Going to some kind of practice every day and feeling nice and refreshed after that work out made it so much easier for me to come after practice and just relax and focus on my school work. If I would not have participated like I did then I feel like my high school experience would have been a lot different which is why college is so different now.

Most of us who participated in many sports in high school come to Penn State and feel a little different because we do not have all of that activity still in our lives. That is how I feel still because I am not as active as I use to be and I feel that it makes me lazy and I do not have the focus I use to in high school. However do not let these feelings discourage you. College has just started for us and we still have plenty of time to get back on track with our exercising. I know it seems like a struggle exercise ever day because trust me it is for me too. But you have to push yourself otherwise you will not have the motivation to do it. Just think about the benefits there is to exercising and push yourself from there.

 

http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise

Boost Your Brainpower

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There is many benefits to working out. Working out can not only improve your appearance but it can also benefit you mentally. Exercising is the single best thing you can do for your brain in terms of memory, mood, and learning. Even 10 minutes of exercising can improve the brain activity in a way and in this blog I’m going to talk about the different ways to boost your brainpower.

One thing that exercising can do is reverse the effects that stress causes on your body. Jumping on the treadmill for 30 minutes or even doing cross fit can release tension from your body. It does this by increasing chemicals in the brain that are soothing such as dopamine, serotonin, and norepinephrine.

I know from experience that this is true. When I am stressed out about school or anything going on in my life, I know that going to the gym or exercising in any way helps me relieve stress. It takes my mind off of the things that are stressing me out and focuses it on working out and improving my body. Since I have gotten my concussion I have not been able to work out. This has given me no way to relieve stress and it’s irritating. Also all that sitting around makes you feel exhausted and disgusting. So if you need a way to release some stress I suggest working out. Something as simple as getting away from some school work and going on a walk could help. Working out is not for everyone but you will not know if it is for you or not until you give it a try.

There was also a study done on women that shows that your process of aging slows down with working out. Women who work out vigorously for 45 minutes for a three day period had cells that showed fewer signs of aging compared to women who are inactive and very stressed. Knowing this little fact makes working out for women even better because who does not want to stop the aging process.

Another effect of working out is that it lifts depression.  Research has shown that burning 350 calories three times a week through sweat inducing activity can reduce the symptoms of depression. This method works just as effectively as antidepressants do. The reason for this is because exercise appears to stimulate the growth of neurons in certain brain regions damaged by depression. One type of exercise that helps this is yoga. Three sessions of yoga per week is known to boost the level of the brain chemical GABA. GABA is responsible for improved moods and decreased anxiety. Yoga can be used to complement drug treatment for depression.

Working out can help many things from depression, relieving stress, and so much more. So if you are encountering any of this in your own life give exercising a try. May be going to the gym is not for you but that is not the only way you can exercise. Even the little things,such as going for a short walk, can help improve your body.

http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise

One Breath At A Time

Breathing-Cartoon

When exercising no one really ever thinks about breathing properly, but it is something that is essential. Breathing properly while exercising is something I know I struggle with so learning more about this was beneficial to me and I hope is beneficial to others.

During aerobic and non-aerobic exercises, a good breathing pattern ensures that the muscles you are using while exercising will continue to receive the oxygen they need to keep contracting. When you inhale, air is pulled into microscopic air sacs in the lungs called alveoli, where oxygen is delivered to red blood cells and carbon dioxide is transferred from the blood to the air in the alveoli. The oxygen-rich blood flows to your heart, which then pumps it out to your body. You exhale the carbon dioxide.

You can determine your effort level during exercise by how hard you are breathing. For an exercise such as walking, which is classified as moderate in intensity, you should not be breathing so hard that you can not have a conversation with someone. Jogging, which is considered vigorous in intensity, should make you breath faster but you still should be
able to talk in short sentences.

One of the best ways to improve your breathing while exercising is through yoga or tai chi because breathing techniques is essential to both of these. Yoga’s pranayama breathing technique improves your immune system and helps with hypertension, asthma, and stress. Similar to this, tai chi uses mediation, movement, and breathing to improve health.

Deep breathing through the diaphragm during these workouts also contributes to the benefits. The best way to get a full, deep breath is to breathe from the diaphragm while expanding the chest at the same time. Allow these inhalation to push out your belly and expand your rib cage as opposed to lifting your shoulders.

I remember in high school chorus that at the beginning of ever class my teacher would make us do this proper breathing exercise. She would do this so we could produce more long lasting breathing while we were trying to sing. This is when I realized I did not breath the proper  way most of the time.

Breathing is not only important when you exercise, but also when you are trying to stretch. Slow and controlled breathing as you enter a stretch can better allow muscles to relax and lengthen. The whole point of stretching is to relax your muscles so if you want the best benefits out of it make sure you are breathing properly.

I know that I have a problem breathing properly while trying to exercise. Throughout sports in high school, or even now when I am at the fitness center on the treadmill, my face tends to get really red and blotchy from exercising. This is because when I run I tend to not breathe at a normal pace and I actually breathe a lot less. It is almost like I am holding my breath when I exercise.

I am not sure why this happens but I know it has made me want to learn more about proper breathing and ways to improve my breathing while exercising.

CrossFit

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Over the years I have tried many different types of work outs, from lifting to cardio to sports. However one thing that has always fascinated me, that I have barely ever participated in, is CrossFit.

The official definition of CrossFit is the principal strength and conditioning program for many police academies and tactical operation teams, military special operation units, champion martial artists, and hundreds of elite and professional athletes worldwide. Basically this means that CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day your CrossFit workout should test a different part of your functional strength and conditioning. The goal of this workout is not to specialize in one particular thing, but instead reach the goal of building a body that is capable of pretty much doing anything and everything.

Yes you can take CrossFit at a gym, but how can you do CrossFit at home? Check
out CrossFit.com. This website provides a work out of the day which can be done
at home, at a commercial gym, or at a CrossFit gym.

Even though it is possible to do CrossFit at home there is some issues that come along with it. Doing CrossFit by yourself, without a proper coach, can bring up some negatives such as no one is checking your form during different work outs. Doing CrossFit workouts with the wrong form can lead to you severely hurting yourself as you increase the amount of weights with which you work. Also another problem is equipment. Most people do not have a full squat rack, bumper plates, kettle bells, medicine balls, and other equipment at their house. This will cause people to create their own modified workouts which is not the same.

CrossFit is not for everyone, but it can be beneficial to certain people. For example, people who are beginners to weight training might be benefited by CrossFit because it is a good way to learn all the important lifts you need to know. CrossFit is also good for fitness fanatics and former athletes. For fitness fanatics, it gives them the consistent workout they strive for with a 3 day on, one day off schedule. Some people even end up doing the workout every day because of the joy they get out of it. For former athletes, CrossFit gives you a sense of competition. Almost all CrossFit workouts have a time component to them, where you either have to finish a certain number of repetitions in a certain amount of time or the time is fixed and you need to see how many repetitions you can do of an exercise. That gives the former athletes the sense of competition they once had by pushing themselves.

Even though I can not talk much about CrossFit from personal experience, I really think that every one should give it a try. During my senior year of high school, when I was weight lifting a lot, I tried CrossFit once or twice just to see what it was like. As hard as it was to complete all of my repetitions in a certain amount of time, it was a great work out and I wish I would have stuck with it.

So if you think CrossFit is for you or you just want to give it a shot, try it. There is never any harm in trying a new way of working out.

http://www.crossfit.com/