Tips for staying fit in college
You don't have to worry about the "freshman 15" if you are well prepared and take the rights steps with your fitness routine. The freshman 15 is a real threat - did you know that 70% of college students gain between 15 and 25 lbs by the end of their sophomore year?! Thats a scary fact! You can break is down even further and come to the conclusion that the average freshman gains about half a pound per week!
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Why do college students gain weight?
This is the big question and the reality is that the majority of students don't get the recommended amount of exercise. In fact, 1 in 3 don't exercise at all. This is a big problem. It can be rough trying to fit in a workout when you are trying to juggle school, work, and a social life! But it's important that exercise becomes a priority if you want to avoid the freshman 15.
Best Fitness Routine for College Students
While we are on the topic of proper fitness, let's address what makes up a proper fitness routine. One of the biggest mistakes you can make is settling down to a single type of workout and calling it good enough. 30 minutes on a treadmill every workout is not going to be very effective at keeping your body in shape.
A great fitness routine has variety. It should include some cardio. Cardio will help you burn calories, strengthen your lungs, and help your body use fat as fuel. Cardio should be done 3-5 times a week and some of these workouts should be HIIT cardio workouts.
You can get cardio by getting outside for a walk, run, hike or bike around campus. If you have limited time you can get a cardio workout by jumping rope in your dorm or taking the stairs to your classes. Another option is to hit up the fitness center and use the elliptical or treadmill for a great cardio workout.
Strength or Resistance Training
Including strength training in your workout is important for building and maintaining muscle. It's also a great way to tone your body and boost your metabolism so that you are burning more calories 24/7. You should be doing strength training at least twice a week.
But how do you get a strength training workout? It's easier than you think and you don't need a gym to do it! You can do these workouts in your dorm room by using your own body weight! Push-ups, squats, and planks are all examples of bodyweight workouts. If you are looking for something more structured be sure to try out Jen's Bikini Body workout program!
The last part of a well balanced fitness routine is yoga which is amazing at improving your flexibility, balance and working out your core. It also reduces your chance of injury. You can sign up for a yoga class or check to see if your college offers a yoga club. A third option would be to sign up for online yoga programs and you can do those in your dorm room on your own time. My favorite online yoga program is YogaDownload.com and you can get started for at little as $1.
Tips for Starting a Exercise Routine
Getting into a exercise routine can be hard! So here are a couple tips to keep you on track!
1. Eat Breakfast - If you skip breakfast you are 40% more likely to eat more sweet and 55% more likely to drink more soft drinks through out your day. Eating breakfast will also give you the energy you need to start your day off right.
2. Make A goal. Start by making a goal for yourself and write it down. Studies have shown that writing down your goal will make you 10x more likely to achieve it.
3. Get sleep. This is a important one and money college students think they can get away with skimping on sleep. Poor sleep will cause your hormones to be out of balance and this can cause sugar cravings.