Category: Fitness

Workout Plans For College Students To Stay Fit and Healthy

Workout Plans For College Students To Stay Fit and Healthy

As a college student, a typical schedule includes classes, studying, homework, social obligations, extracurricular activities and even a part-time job. With such a very busy lifestyle, it is sometimes difficult to find time to exercise. However, finding some time to workout can improve your concentration and focus, preventing some pounds from packing on and keeping you fit and healthy.

Your Type of Exercise

You can aim, at least 150 minutes of a moderate to intense aerobic exercise every week. Some moderate intensity exercises are brisk walking, while a vigorous intensity workout includes cycling or playing sports. Together with your aerobic exercise, you can squeeze in two or three strength training sessions every week. The strengthening sessions include exercises for all your major muscle groups such as your back, hips, chest, legs, arms and abdomen. Performing aerobic exercises can protect your heart and doing strength training can keep your bones and muscles strong. Just make sure to stretch gently before and after you exercise to improve your flexibility and prevent injury.

Workout Plans For College Students To Stay Fit and Healthy

Your Options

Most universities or colleges, have an indoor track, swimming pool or even a fitness center available on the campus. Membership is often free or discounted for the students. Try to review first your schedule and find an extra time to fit in your exercise routine. If you don’t like doing formal workouts, then playing sports will do. (Tweet Me!) Whether it’s basketball, football, swimming and others, you can definitely benefit from it. You can also walk around the campus or bike going to your classes. Incorporate a healthy meal along with your workout routine for an effective result. Also try to break from a hardcore study session for at least thirty minutes and take a few walks or climb the stairs of your building.

Room Workouts

If your schedule will not allow you to visit a gym or join a sport, look no further than your own dorm room. While it serves as your bedroom, that space can also be your personal gym. You can clear a specific spot on the floor for jogging in place, skipping rope or using resistance bands. On your strength training days, you can do push ups, squats and lunges. You can also do some stretching exercises after getting out of bed. If you just do not like the idea of developing your own exercise routine, you can simply turn on a workout video and just follow along.

Be Motivated

With school work, cozy bed and social obligations all vying for your attention, it is easy for you to lose your motivation to workout. To help you stay on track, try to gather your friends or classmates to help you stay accountable. You can make a pact to exercise for at least 30 minutes each day. As much as possible, exercise together to increase the motivation. You can also involve your roommates in your dormitory. Having time to stay fit despite the hectic schedule is not that easy. But if you are motivated and determined to have a healthy lifestyle, then everything will work smoothly.

5 Exercises You Can Do Outside This Fall

5 Exercises You Can Do Outside This Fall

Fall is the perfect time to do your outdoor exercises because it is not too hot nor too cold. This season has the right temperature to keep you fit and maintain your healthy figure. Although you can perform some of the obvious workouts like swimming, running, cycling and others, below are some workouts that are done only in the gym that you can try this fall. So, it will be a killer workout and a double win of fresh air this fall.

Lunges on the Slide

This workout is perfect for toning your hamstrings and glutes. This kind of exercise also challenges your balance and coordination, which can help build strength in the abdominal. You can do this by standing at the bottom of the slide and try lifting one of your leg back onto the slide. Next bend your knee of your leg that is on the ground. Make sure that the knee does not pass your toe. Then press through your heel up to tits starting position. Try repeating on your other foot.

Triceps Dip On The Bench

Toned triceps are often associated with the chiseled-arm look that almost everyone is after. Try stepping up your dips with the use of the bench. Position with your hands shoulder-width apart, then slide your butt off the front of your bench and then bend your elbows until hitting about 90 degrees. Slowly extending your back up into a slightly bent position, which is almost straight to complete a one repetition.

5 Exercises You Can Do Outside This Fall


They are part of any of the important hardcore workout. Burpees can speed up your heart rate immediately and work some of your large muscle groups, so they can really ignite your calories. Start standing with the feet shoulder-width apart and try bending your knees into a squat. Next, place your hands down on the ground and kick your own feet back so that you will be in a plank position. Then, complete one push up and bring your feet back to its original squat position and jump up, then repeat.

Swing Knee Tucks

These are very similar to your TRX knee trucks that are good for your abs. Try getting up into a push up position with the feet resting on the swing. Then, bend your knees and bring them toward the chest and straighten it. Ensure to keep your track the back straight and the shoulders and arms aligned. Repeat this exercise.

Step-up on the Bench

Place one of your foot on the bench and simply step it up, bringing your other foot up. You must focus on pushing through your own heel rather than your own toe for maximum benefits of your hamstrings and glutes. Just step down the same foot you started with and repeat on the other side.

Above are only some of the body and skin care tips you should do this autumn, especially that Halloween is approaching. Fall is a great holiday to workout and maximize this holiday season by getting fit and healthy.

Feel Young And Look Young Through Regular Exercise

Look Young Through Regular Exercise

It’s time to toss away those expensive anti-aging creams. There is no need for scientific study to prove the exercise can delay aging process but if you really want scientific proof that exercise can reverse aging process, here it is. A study has shown that regular exercise can reduce the inflammation of the body that is connected to aging.

Regular exercise and pumping your workout brings several health benefits including making you look and feel a lot younger than your age. Exercise has certain mental and physical effects in your body and brain than can help in delaying aging process. Here are some highlighted effects of exercise in the body that will definitely motivate you.

Exercise Makes You Active, Happy and Stress-Free

Exercise is way better than energy drink when it comes to keeping you alive and alert. When you exercise, your body is in state of arousal which can provide you with more vitality and sense of well being.  Moreover, sweat-inducing cardio workout is one way to boost your mood and will give you that pleasurable feeling. It is primarily because of endorphins, the body’s natural chemicals that are released when you are active.  Being active can also keep you out of anxiety and worries which is the common causes of stress.

Exercise Can Make Your Skin Soft and Glowing

Exercise can lower blood pressure and improve your blood circulation. The blood is responsible in delivering oxygen and other nutrients to the different parts of the body including the skin. It is also responsible in carrying away waste products which include free radicals from working cells. Regular exercise helps in flushing out cellular debris and cleanses your skin from the inside which can result to soft, vibrant and glowing skin.

Look Young Through Regular Exercise

Exercise Improves Posture and Flexibility

As you age, muscle loss and bone density changes. To prevent this, you can focus on strength training which can improve muscle and bone health including in your core and spine. Regular exercise will make you stand taller and will help you straighten up your back that will make you seem younger that your actual age. Furthermore, as your age hits you, you muscles and joints becomes more fixed in place which reduce your flexibility. Workouts like stretching can help you keep or even improve your body’s flexibility.

Exercise Improves Your Sleep

A study has shown that exercise especially aerobic exercise can also give you quality of sleep.  Exercise acts a physical stressor to the body which the brain compensates by increasing deep sleep. Also, exercise reduces emotional health which can most of the time interfere with sleep. Having a regular physical activity can also provide the body relaxation and light therapy which can also improve the quality of sleep.

Exercise Improves Memory

Brain fog that comes with age can actually be reduced with the proper exercise. Exercise improves the brain in many ways for protection of the memory and thinking skills. By being physically active, you can reduce insulin resistance and inflammation and it can promote the release of new growth factors. These growth factors are chemicals in the brain that can affect the brain cells’ health in many ways. It can stimulate the growth of new blood vessels in the brain and improve the survival of new brain cells.

Exercise Increase Metabolism

As you get older, you lose muscle mass naturally that can slow down your metabolism and working out or having a physically active lifestyle can stop the continuous loss of muscle mass. Exercise provides the body a protective effect to stop the drop in your metabolism rate. Exercise preserves muscle strength to keep it healthy.  When you increase your muscle strength you also increase your metabolism rate. This means that your body can burn calories to keep you fit and healthy.

Exercise Slows Down Aging of Cells

Exercise doesn’t just make your feel younger but it actually turns off the aging process present in the chromosomes. Though exercise can’t give your assurance that you live longer but it gives you a greater chance to longevity.  A recent study has shown that regular exercise can actually lengthen the Telomeres. It is the cap that controls aging that become shorter as you age.

5 Practical Eating Secrets To Help You Get Fit

5 Practical Eating Secrets To Help You Get Fit

Just by making some small changes, you can definitely control your eating and get fit. These small adjustments and tweaks to your lifestyle can add up to your money savings and at the same time help you in reaching your fitness goals.

Here are five practical tips that can help you stay fit and even save you money.

Be Prepared

Planning ahead and be prepared is the most important step towards making sure that you are eating nutritious foods in proper and right portions. Deciding your own weekly menu and buying in advance will arm you for success. Prepare your snacks and meals for the week during Sunday and try to portion them out in the refrigerator in the containers. You can try hard boil five to six eggs and keep them in the refrigerator for your snacks or breakfast. You can also try to grill up a bunch of fish or chicken breast and portion it along with steamed broccoli, asparagus or green beans in your containers for your lunch, dinner and snacks.

Eliminate Temptations

Go through your pantry and refrigerator and round-up all the indulgent foods. If you have opened packages or containers, then toss them out. Although it may seem wasteful and it can also feel painful to throw them away that you spent money on. However, it does not mean that you will keep this food in your home. Some cities have food banks and pantries an willing to accept unopened canned goods and dry goods. Try searching online for the nearest food pantry and find out what food you can donate. If it is out of sight, then you’ll eat less.

5 Practical Eating Secrets To Help You Get Fit

Avoid Emotional Eating

Stress, boredom or anger can drive you to eat less healthy foods or eat too much. If you are feeling any of these emotions, then stop and ask yourself, “Am I hungry or just looking for an emotional fix?”. Divert your attention to something helpful that will forget your emotional feeling. A short walk outside might help. Doing your hobbies or sports you love is also a great way to stay active and fit and forget emotional eating.

Fill Your Plate With Vegetables

Getting a daily recommended seven servings of healthy vegetables and fruits every day can be challenging, yet if you make sure that meal and snack includes one or two servings of fruits or vegetables, then you will be there at the end of the day. You can try filling at least half of the plate with these healthy foods during lunch and dinner. This will also help in cutting the calories without leaving you feeling hungry.

Trick Your Brain and Stomach

Eating your lunch and dinner on smaller plates can help in eating too much. Seeing a fuller plate can trick the brain into thinking that you are already eating more and feel full faster. If you are on your cheat day, there are routine that will work best and control what you eat

Why A Balanced Diet Is Important For Physical Fitness?

Why A Balanced Diet Is Important For Physical Fitness?

Although it might be tempting to eat a low calorie diet to get fit and healthy, doing so could put you at a nutritional deficit and eventually will make it harder for you to get in shape. That is why a balanced and proper diet is very essential for optimum physical and health condition. By eating the right amount of healthy foods, you can get in the best shape possible and exercise to your fullest potential.

Defining a Balanced Diet

You will need to eat well to support your active lifestyle, yet determining what constitutes a healthy diet can be tricky. A lot of diet plans need you to give up this or that kind of foods, however restriction is unnecessary. Generally, a healthy diet consists of healthy vegetables, fresh fruits, low or non-fat dairy products and whole grains. You must also include protein from meat, fish, eggs, poultry and nuts and limit your consumption of sugar, salt and fat.

Food is Your Fuel

A right and balanced diet is important for maintaining your physical fitness because the food is simply fuel. The foods you eat has calories and these calories should be burned by your body to power all your body’s functions. According to experts, what you need is a diet that is high in healthy foods like fruits, vegetables, and whole grains. Likewise, a diet should be low in saturated fat and low in cholesterol.

Why A Balanced Diet Is Important For Physical Fitness?

Your Immune System

Eating a balanced diet can help boost or maintain the immune system, which is important for optimum physical fitness. Eating nutritious foods can boost the blood flow that is vital for the immune system’s functions. You can eat foods, which has antioxidants such as legumes, green tea or take supplements rich in zinc, iron, selenium, vitamins B and C.

Workout Benefits

Since eating healthy foods can improve your overall health, it makes sense that it can help your workout routine as well. Having the nutrition you need, makes sure that you have enough energy to perform exercise on a regular basis and get the most out of your every day workout. Just make sure that about 60 percent of your healthy diet comes from complex carbohydrates, mostly found in whole grains, vegetables, legumes and fruits. The rest of the diet should be a combination of unsaturated fat and lean protein.

If you are new to fitness and healthy eating, take some baby steps to improve your lifestyle. You can commit to spending ten minutes after every meal. Also gradually increase the intensity and the time of your workouts for several months. For example, you might progress from walking to jogging. Also take a similar approach to nutrition. You can replace your cookies with a piece of healthy fruit or try skipping the second for a healthy dinner. Drink plenty of water instead of soda. Cosmetic products such as body wraps can also help you to stay fit and get the excess fats in your body. Instead of using salt, use natural herbs or spices. These are only simple ways to get fit.