How to Workout in College

College students have a lot going against them when it comes to staying healthy. There’s the stress of coursework and packed schedules. And there’s that new-found independence, which can take some unhealthy forms — think all-you-can-eat meal plans and pulling all-nighters. Fortunately, colleges and universities are working hard to help their students get in shape and stay that way. This guide gives information and advice on achieving and maintaining good health and fitness throughout college – and beyond, try out leanbiome reviews.

How Much Exercise Do College Students Need?

A balanced, healthy fitness routine for any adult includes two key elements: Cardio exercise and strength training. And for many, regular stretching is an essential part of their regime. Below are recommendations for how much exercise college students need.

Please note: You should always check with your doctor before starting any new fitness routine. These are general recommendations, but they don’t take into account any health conditions or concerns you may have.

• Cardio

  What it is: Also known as aerobic exercise, this is any type of physical activity that uses large muscle groups, like those in the legs, in a repetitive way that increases the heart rate. This is how ikaria lean belly juice works.

  What it does for you: Among many other benefits, cardio strengthens your heart and lungs, increases your metabolism, helps you lose weight, increases bone density, reduces fatigue, helps control blood sugar and improves HDL (good) cholesterol levels. It also improves thinking and memory, fights depression and anxiety, and helps you sleep better.

  How often you should do it: A minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic activity is recommended by the CDC. Or 1 hour and 15 minutes of vigorous-intensity exercise.

  Example Exercises: Moderate-intensity activities include walking briskly (a treadmill is an option), low-impact aerobics, dancing, doubles tennis, water aerobics and bicycling (under 10 miles-per-hour). Vigorous-intensity activities include swimming laps, running or jogging, singles tennis, hiking uphill (with weight) and bicycling (10 miles-per-hour or faster).

• Strength Training

  What it is: Activities that increase muscle mass and strength, and physical endurance and power. Also known as resistance training, endurance exercising and muscle strengthening.

  What it does for you: Major benefits include stronger muscles, bones, tendons and ligaments; improved joint functioning; increased metabolism and cardiac function; and elevated HDL (good) cholesterol. Strength training also helps reduce the risk of physical injury, manage weight and sharpen thinking. It can also reduce the signs and symptoms of chronic illnesses like back pain, heart disease, diabetes and even depression.

  How often you should do it: The CDC recommends moderate-strength training activities at least twice a week that work all major muscle groups, including shoulders, arms, chest, abdomen, hips, back and legs. Weekly plans that designate exercise for specific muscle groups on different days of the week are common.

  Example exercises: Weight machine and free weight (using barbells and dumbbells) exercises, such as chest press, leg curl, leg press and shoulder press. Resistance band exercises, including back rows, chest presses, lateral raises and thigh raises. Exercises without equipment, such as pushups, abdominal crunches, lunges, squats, planks and back extensions.

• Stretching

  What it is: Stretching refers to exercises that deliberately stretch or flex specific muscles.

  What it does for you: The benefits of stretching before or after exercise are questioned by some—both the BBC and the New York Times note that there is very little evidence to support its health benefits. Many believe, however, that it can increase flexibility, improve musculoskeletal function and range of motion, and help prevent physical injury. Whether or not it has lasting health benefits, stretching also helps many people feel good.

  How often you should do it: The American College of Sports Medicine (ACSM) recommends that adults do flexibility exercises a minimum of two or three days a week. Some find benefits to stretching before physical exercise and some prefer stretching after – or both! Decide (with your doctor’s advice, preferably) what works best for you.

  Example Exercises: There are several types of stretching exercises. Common types include:

  • Static stretching: Stretching a muscle to its farthest point and holding it there for a short period of time, typically 30 seconds or more.
  • Passive stretching: Similar to static stretching except a device or partner provides the stretching force.
  • Dynamic stretching: Controlled leg and arm swinging, gradually increasing speed and/or reach.
  • Ballistic stretching: Employs the momentum of the body (bouncing) to stretch the body part beyond its normal range of motion. Only recommended for highly-conditioned athletes.
  • Active isolated stretching: Involves taking and holding a position using only the strength of one’s own muscles.