Collected posts from Blogs at the University of Central Oklahoma
UCO
By: Landry Willis
Want to complete a high intensity workout but have only a short amount of time? A bootcamp class is the answer you have been searching for! Bootcamps are a great full body workout and often only take up thirty minutes to an hour to complete. They typically consist of a wide range of exercise styles, such as aerobic, strength training, . . .
How do you learn best? Do you learn by someone telling you how? Or do you learn by doing? If you learn best by doing, practicing, asking, discovering and finding, you will love the Transformative Learning Teaching philosophy at the University of Central Oklahoma. It is so excellent, that the United States Government gave UCO over 8 million dollars to make it the best in the world.
The United States is known as the “land of opportunity” – however, UCO is the place where opportunities oftentimes come with a helping hand. My story started when I came to UCO in August of 2017 and started pursuing an Operations and Supply Chain Management degree. At this time, I quickly realized that making connections was going to be key to my success as a student and for my future as a professional.
In last month’s Broncho Beat we discussed three forms of unconscious bias in recruiting: Affinity bias, Ageism and Attribution bias. All of these biases are unintentional and occur when we make judgements based on readily available criteria rather than objective information. This week we discuss three different forms of Unconscious Bias: Confirmation . . .
The UCO Department of Political Science student organization, Pi Sigma Alpha, received national recognition as the 2019-2020 National Best Chapter Award out of the 800 other national chapters. Pi Sigma Alpha is the only political science honor society.
Dr. Jan Hardt, the group’s advisor shared, “We host the voter registration . . .
Do you find yourself not having enough time to work out? Does the goal of losing weight and getting in shape feel unattainable? Are you looking for some intense workout other than running or weightlifting? What if I told you there was a type of training that you can do in a 30-minute window that offers you benefits like decreased risk of CVD, Blood Pressure, and increased aerobic capacity? This can all be acquired through High Intensity Interval Training or HIIT for short.
THE GOAL OF H.I.I.T.
HIIT aims to have the client reach 80-95% of his or her maximum heart rate in short bouts of high intensity exercises followed by a limited amount of rest. The workout to rest ratio can usually be seen at 20:40 seconds (Falcone et. Al, 2015) or for every second you work at a high intensity, take two seconds of rest. This means that you spend more time resting than working out! However, the shorter the rest period, the shorter amount of time the whole workout takes. Some people can finish a workout in almost 10 minutes if they really push through the exercises. Do you still not feel convinced? Well let’s take some time to look at the many benefits one can receive through HIIT.
BENEFITS
HIIT is still going to be a challenge, but the workout can be worth it when you are aware of how it is benefitting your body. Here are some things that can improve while you are sweating through a HIIT workout:
Now I know what you may be thinking. “Can’t I receive all of these benefits with any type of physical activity?”. Let’s look at the benefits specifically known to HIIT compared to completing 30 minutes of other modes of exercise (Roy):
. . .
Indoor cycling can help burn fat and strengthen muscle while being in the comfort of the inside away from the elements. Indoor cycling is a low impact stationary exercise that increases your heart rate. Low impact exercises can lower stress on your joints which can aid in injury recovery. Cycling is a great way for anyone to get active no matter what their current fitness level may be. These indoor bikes allow individuals to add or reduce the amount of resistance they want to pedal against, which can increase or decrease the level of difficulty they want to work at. While on an indoor bike, standing out of the seat or sitting in the seat while pedaling can also increase difficulty. These bikes have handlebars to hold onto for balance, brake knobs to allow the rider to completely stop the spin if necessary, and two bike pedals with straps to tighten your feet. These bikes also have multiple adjustment levers to help make sure the bike fits you and is comfortable for you as you cycle. Indoor cycling classes are held at local gyms, studios, or cycling businesses. A popular indoor cycling chain is called Cyclebar. Indoor cycling classes are often around forty-five-minutes long and play upbeat songs to pedal along with. While taking a forty-five-minute cycle class, the average person burns anywhere around four hundred to six hundred calories.
Indoor vs. Outdoor Cycling Pros & Cons
| Indoor Cycling | Outdoor Cycling |
| Pros:
· Improves cardiovascular health · Tones muscles · Burns calories · Easy on joints · Classes are fun & can boost mood/motivation · Not exposed to the elements (can be all year round) · Very minimal chance of injury
|
Pros:
· Improves Cardiovascular Health · Tones Muscles · Burns Calories · Easy on joints · Can boost mood/self esteem |
| Cons:
· Has to pay for classes · Scenery/terrain never changes
|
Cons:
· Has to plan around weather · Greater safety risks · Bike trails can be far or hard to locate · Has to pay for own bike |
Keywords: Indoor – Cycling – Fitness – Health – Cardio
References
Cyclebar – Rock Your Ride. The Experience. https://www.cyclebar.com/the-experience
Harvard Health Publishing- Harvard Medical School. (2018, January). Give spinning a whirl. https://www.health.harvard.edu/staying-healthy/give-spinning-a-whirl
ISSA. Training Tips: Indoor vs. Outdoor Cycling – Is One Better? https://www.issaonline.com/blog/ index.cfm/2020/indoor-vs-outdoor-cycling-is-one-better
Sampson, J. (2018, April 29). University of Notre Dame – RecSports. Fun Facts About Cycling from One of Our Staff Members. https://recsports.nd.edu/news/fun-facts-about-cycling-from-one-of-our-staff-members/
By: Fatima Ramirez
Do you enjoy having a great stretch when you wake up? How about before you play sports or after you had a long day? Or even before and/or after a workout? Stretching is exceptionally good for the body and can help with flexibility of the muscles. But have you thought about doing stretches for exercise? How about Yoga?
WHAT IS YOGA?
Yoga is defined as a kind of activity that focuses on the mind, body, and will in order to relax and focus on the mind. According to the Osteopathic website, “the purpose of yoga is to build strength, awareness, and harmony in both your mind and body (American Osteopathic Association).” This can mean that if you are feeling stressed or you would like a nice stretch after a long day, yoga is the good way to go.
BENEFITS
While yoga may be too relaxing or just not as much intense, there are several benefits for the exercise itself. One of the first things is that it has a significant amount of increases in flexibility, muscle strength, and tone. Since you are improving your flexibility, you are reducing your risk of gaining injuries and improve your athletic performance.
Did you know that yoga is also beneficial to your mental health? According to Psychology Today, yoga is great for decreasing signs of depression, anxiety, hyperactivity, and attention deficit. It can also decrease the symptoms for schizophrenia (Khoshaba, 2013). Yoga also tends to put people in a good mood and have a positive mindset.
COMMON EASY YOGA MOVES
HOW CAN I GET STARTED?
To start out, Yoga can be done anywhere. It can be outdoors like a local park or indoors like your house or a gym. It’s recommended that you pick a location that is very tranquil and alone. That way you won’t get distracted and focus on the workout itself.
The second necessity is a yoga mat. The benefit of having one is making sure you have cushion while you’re doing the poses and you are less at risk to slip during the poses. If you do not have a yoga mat, use a blanket or towel instead. You can do it without a mat as well, just make sure its on a comfortable sturdy surface.
Finally, you can start your yoga workout (see the list above for some basic yoga moves for your first time). I would suggest sitting down and making a list of moves first. Or if you would like, you can look for some routines on the internet and follow it from there! Don’t worry about making mistakes, it’s all about having fun!
CONCLUSION
When it comes to yoga, it’s all about everyone’s perspective. But overall, it’s a great time to have some relaxation after a long day. Yoga can be perform for all ages and their benefits can also contribute to them. Some schools and work are starting to incorporate this exercise in their environment in order to relieve tension after a long day. So stand up, grab a mat, and begin to do a easy yoga stretch! And remember, Yoga-t This!
RESOURCES
Benefits of Yoga. American Osteopathic Association, Retrieved September 27, 2020, from https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/
Khoshaba, D. (2013, May 23). Take a Stand for Yoga Today. Retrieved September 28, 2020, from https://www.psychologytoday.com/us/blog/get-hardy/201305/take-stand-yoga-today
KEY WORDS: Yoga, Stretch, Mental Health, Relax, Benefit
Are you one of the millions of people who have trouble maintaining weight? Or maybe even losing those extra pounds gained during quarantine?
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Tracking |
Apple Watch | Fitbit Charge HR | Moto 360 | Jawbone up 3 |
| Price | $349 | $149 | $299 | $179 |
| Step Counting | ⭐ |
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| Distance Tracking |
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| Calorie Burn
Tracking |
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| HR Tracking |
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| Sleep Tracking |
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| How it shows | A screen | A screen | A screen | Vibrates when you hit goal |
The world that we live in has many temptations to the eye which makes it harder for us to lose that unwanted weight. Obesity in America has increased over the past six years significantly by more than two percent, ranking at 27.7% of Americans being obese. However, many smart devices that have been introduced have shown that monitoring your eating habits and exercise per day, can lead to a smarter beneficial life. Self-monitoring your weight has become easier over the years with smart watches being invented and provided to the general public. It has also been shown to inform the public that activity trackers have been designed to adapt to the user’s heterogenous natures and target to improve health outcomes. The opportunities that come with smart technology has been known to help with preventative care and to nudge individuals into the “healthy state” of life. Many of your smart watches will come with an activity app already installed and ready to go. Other applications that you can add to your smart watch, for example are Myfitnesspal or Lose It. These application help with the diet side of fitness and also have many diet plans for you to go by. Reaching to my conclusion about smart watches, you probably already know there are many smart devices to choose from out there. From reading and doing research on the matter you should pick the one that best suits your personality, price range, and accessibility.
Keywords: Health – Tracker – Tech – Weight – Watch
Reference:
Pourzanjani, A., Quisel, T., & Foschini, L. (2016). Adherent Use of Digital Health Trackers Is Associated with Weight Loss. PLoS One, 11(4)http://dx.doi.org.vortex3.uco.edu/10.1371/journal.pone.0152504
The University of Central Oklahoma School of Music’s Musical Theatre Division announces a series of concerts for its Fall 2020 semester. The UCO Musical Theatre Concert Series are socially distanced performances taking place at the College of Fine Arts and Design House’s Courtyard, located at 320 East Hurd Street in Edmond.
“The UCOMT Concert Series came about due to the challenges of COVID,” said Greg White, Ph. D., director of the UCOMT division. “We decided our students would be safer performing outdoors, and we hope our audiences will feel safer watching the performances outdoors.”
The season kicks off with “Big Fish” running 7:30 p.m. Wednesday-Saturday, Sept. 23-26.
Based on the Daniel Wallace novel and the Tim Burton film of the same name, “Big Fish” tells the story of Edward Bloom, a traveling salesman, and his adult son, Will. The senior Bloom has lived a full life and loves to share larger-than-life tales. When Will becomes a father-to-be, he sets out to learn the truth of his father’s stories.
“’Big Fish’ is a beautiful show brimming with heart and humor,” said White. “It’s about families, fathers, sons, wives, and knowing when the pavement ends we find our lives.”
Here is a list of all the events in the UCO Musical Theatre Concert Series:
Wednesday-Saturday, Oct. 21-24, 8 p.m. at the CFAD House Courtyard, 320 E Hurd St
Thursday-Saturday, Nov. 12-14, 8 p.m. at the CFAD House Courtyard, 320 E Hurd St
Wednesday-Saturday, Nov. 18-21, 8 p.m. at the CFAD House Courtyard, 320 E Hurd St
White acknowledged the challenges of producing shows during a global pandemic, but also shares the optimism of the musical theatre students.
“It’s a historic time in the world, but our UCOMT students have been saying COVID can’t kill creativity,” said White. “I couldn’t agree more.”
Seating is limited and reservations are required. Audiences must wear masks to their socially distanced seats, but can take masks off after being seated.
For tickets or more information about the UCO Musical Theatre Concert Series, visit www.mitchellhalltheatre.com.