by: Sarah Townsend

Are you a person who loves physical activity but often finds yourself loathing going to the gym? Do you love being active, but get stuck in a rut running/walking at local parks and trails? If this is you, LET’S TALK ABOUT SWIMMING. “When swimming, we may come close to this happy state and we can experience a deeply peaceful feeling, where time seems not to matter, and our worries are on hold. No wonder swimming is seen as a real antidote to so many chronic illnesses, including depression (MacDonald 2006).”

While the authors of this blog may have a bias towards swimming, most people would likely agree that swimming is a great way to add variety to a workout regimen and introduce fun and exciting movements that may prove difficult to achieve outside of the water.

Benefits of Swimming:

• Improves Cardiovascular Health
• Increases Muscular Strength
• Increases Muscular Endurance
• Helps to Maintain Muscle Mass
• GREAT Way to Burn Calories

Photo from: https://www.swimming.org/justswim/8-benefits-of-swimming/

While the benefits listed above are only a short list, chances are that you will feel better too! Performing aerobic activities multiple  times, a week has been shown in the ACSM Guidelines book as well (Liguori, Gary, et al. (2021). Luckily, if you are already following the ACSM Guidelines of 150 minutes of moderate intensity or 75 minutes of vigorous activity per week you are off to a great start and can begin to implement swimming as you choose.

Swimming is also a great way to reach aerobic guidelines for people who have sustained an injury or have difficulty walking. Being in the water physically decreases the amount of weight or “load” you must carry due to Archimedes Principle. When your body is submerged in the water, it can give you a weightless feeling. There are different variations of activities you can do in the water. People can walk in the water, swim laps, or even add resistance by using water weights that float. For people with injuries, swimming can help with rebuilding the muscles around the injury with a low impact on the injury itself.

General Swimming Techniques and Ideas:

As previously mentioned, swimming is a wonderful way to create new workouts. Below are a few recommendations for beginners and those who have been doing this for a while.

NEVER SWIM ALONE

• Even the most advanced swimmers should still swim in an area with a lifeguard on duty or with a friend who is also a strong swimmer.

• Understand the four basic strokes:
  • Freestyle or Front Crawl – while being face down in the water your arms will alternate pulling water down by your side while doing butterfly kicks. These movements will propel you forward.
  • Backstroke – imagine freestyle but on your back and pull down as you go backward after coming out of the water. * Think thumb – pinky* as your thumb comes out of the water and you reach around your pinky will enter first on the back end.
  • Breaststroke – back on your stomach you will push your arms forward in a circular motion while your legs will kick in a circular motion. Many people refer to this as the frog stroke or swimming like a frog.
  • Butterfly – the stroke is not for beginners, and we do not believe this should be a stroke you just decide to do for fun. This stroke requires you to pull yourself out of the water with a dolphin kick. As you are coming out of the water you breathe and duck your head back.
• Know how to create workouts individualized to your own personal goals and capabilities.
• Do NOT be afraid to ask for equipment rentals at the facilities.

WHERE TO BEGIN?

• Starting something new can be scary and intimidating but below are a few ideas our group believes will help you get a good start.
  • Research local swimming facilities.
    • Find out about their hours of operation, costs, memberships, etc.
    • Decide if you want to hire someone to help you train at the very beginning to help with your foundation.
    • Ask a friend to join you! Swimming with friends is a great way to exercise and socialize.
    • Lastly, build a plan that works for you! Understanding everyone is different is a huge step in the right direction for your goals, wants, and desires.

Works Cited

MacDonald, P. (2006). Take the Plunge. Practice Nurse, 31(5), 20–24.

ACSM Blog. (2019, September 3). ACSM_CMS. https://www.acsm.org/blog-detail/acsm-certified-blog/2019/09/03/aquatic-exercises-for-athletes

Liguori, Gary, et al. (2021). ACSM’s Guidelines for Exercise Testing and Prescription. Wolters Kluwer

In the fitness world, achieving goals isn’t just about hard work; it’s also about working smart. The FITT principle, which stands for Frequency, Intensity, Time, and Type, offers a framework to tailor your exercise program effectively.

F – Frequency: How Often You Exercise

According to the “first component of the FITT principle is frequency, which refers to how often you engage in exercise”.(Liguori et al., 2022) For general health, aim for “150 minutes of moderate or 75  minutes of vigorous aerobic activity per week, and at least 2 strength training sessions a week per  muscle group,” (Liguori et al., 2022,p.142,145). You can customize frequency based on your specific goals.

I – Intensity: How Hard You Work

The ACSM suggests that moderate-intensity exercise should feel like you’re working at a perceived exertion level of around 5 to 6 on the RPE scale, where 0 is no effort and 10 is maximal effort. For vigorous-intensity exercise, the target is around 7 or 8 on the RPE scale.(Liguori et al., 2022,p.142).

T – Time: How Long You Exercise

Time refers to the duration of your sessions. For aerobic exercise, “30 minutes of moderate-intensity or 20 minutes of vigorous-intensity daily is recommended. Strength training should include 2-4 sets of 8-12 repetitions per exercise, allowing adequate rest between sets”(Liguori et al., 2022 ,p.145).

T – Type: The Kind of Exercise You Do

“Type refers to the specific activities you engage in, such as running, swimming, weightlifting, yoga, or cycling” (Laskowski, 2023 p.1). “The type of exercise you select should align with your goals, preferences, and any physical limitations you might have. As a person becomes more accustomed to a fitness program, introducing a variety of modalities becomes beneficial” (Laskowski, 2023 p.1). Adding diversity to your workouts not only prevents stagnancy but also challenges your body in new ways, promoting continued progress. Now that you have a basic understanding of the FITT principle, let’s explore the benefits of applying this framework to your fitness routine.

Benefits of the FITT Principle

The FITT principle offers a range of benefits that can help you maximize the effectiveness of your fitness program.
1. Customization: Tailor your program to lose weight, gain muscle, improve cardiovascular health, or enhance flexibility by adjusting frequency, intensity, time, and type.
2. Progress Tracking: Use FITT to track your progress, increasing intensity, duration, or frequency over time to keep challenging your body.
3. Injury Prevention: Gradual progression in intensity and time reduces the risk of overtraining and injuries.
4. Variety and Enjoyment: Embrace different types of exercise to keep it interesting and engage various muscle groups and energy systems.
5. Efficiency: Make the most of your workout time by adjusting variables for desired results.
6. Adherence: Customized fitness programs are more likely to be sustainable, ensuring you stick with your routine.

Incorporating the FITT principle into your fitness regimen can efficiently and safely help you reach your goals. Always consult with a healthcare professional or certified fitness trainer before starting a new exercise program, especially if you have health concerns or are new to exercise. The FITT principle provides a roadmap for a fitness journey tailored to your unique needs and goals.

References
1. American College of Sports Medicine. (2018). ACSM’s Guidelines for Exercise Testing and Prescription. Wolters Kluwer.
2. Mayo Clinic. (2021). Exercise intensity: How to measure it. [https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise-intensity/faq-2041 4523](https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise-intensity/faq-20414523)
3. Centers for Disease Control and Prevention. (2020). Physical Activity Basics.[https://www.cdc.gov/physicalactivity/basics/index.htm]
4. American Council on Exercise. (n.d.). FITT Principle for Effective Workouts.[https://www.acefitness.org/education-and-resources/lifestyle/blog/5356/fitt-principle-for-effective-workouts/](https://www.acefitness.org/education-and-resources/lifestyle/blog/5356/fitt-principle-for-effective-workouts/

By: Hannah Anderson

Do you often find yourself bent or hunched over looking at your phone, tablet, or wireless devices? Are you starting to notice a back neck hump? Do you want to help reverse the problem area? By using some of the exercises and stretches it can be achieved.

This hump is termed Dowager’s Hump, or kyphosis. It is usually caused by weakened upper back muscles. It typically is weakened due to poor posture causing extra weight to pull on the back which leads to the weakening of the muscles. This is easily reversible if it is corrected now, but later down the road it will not be easy to reverse. Exercise, stretches, correcting the way you sit, and controlling how you look at your smart devices can all lead to decreasing the appearance of your hump, and in most cases, it will go away completely. Here are some examples of what can help you say thank you next to the hump.

Wall angels are fairly easy but are still one of the best posture exercises one can do. Start either standing with about 8 inches from the wall slightly squatted or sitting. Then form the entire posterior portion of the body against a wall. The head, glutes, and shoulders should all be touching the wall. The back should be completely flat against the wall. Bring arms complete over the head trying to keep hands intact with the wall. The arms should start in a “V” position with arms completely extended overhead, and then slide where hands are just above the shoulders creating a “W” position. The process should be repeated 8 to 10 times. It should be stopped if pain is felt. This exercise can also be used in the “I, Y, T, L” method.

Another simple but effective workout is chin tucks. Start with the head looking straight ahead, place your finger on the chin, and then pull the chin back. Do not move your finger. Come back to the starting position bringing the chin to the finger. Repeat 8-10 times.

A stretch that will help is finding a corner, placing hands on each wall, leaning forward until you feel tightness in chest and shoulders are pushed back together. Hold for about 30 seconds then extend your arms. Repeat 2 to 3 times.

There are many exercises and stretches that can be used to treat or prevent a Dowager’s Hump. Some of them are shoulder shrugs, upright rows, cat/cow yoga poses, doorway pec stretch, and any strength exercises that strengthen the upper back muscles, chest, and core.

The hump will not be dumped overnight. The best part is that you can do exercises at home to help reduce the neck hump. However, there is not a quick fix. It will take time, consistency, and hard work to correct the hump. Pay attention to your posture throughout the whole day, especially when sitting. When looking at your phone, hold it parallel to your head instead of holding the device down. Sometimes just by making your elbows touch your chair before the back does while keeping the head straight up in line with the spine can help tremendously.

References

Attend to posture and body mechanics to prevent dowager’s hump: Avoid hunching forward and use proper body mechanics to prevent curvature of the spine in your upper back. (2016). Women’s Health Advisor (Stratford, Conn.), 20(11), 5.

Images:

https://www.shutterstock.com/image-vector/woman-symptom-buffalo-hump-illustration-1501376516

https://www.dreamstime.com/wall-angels-sport-exersice-silhouettes-woman-doing-exercise-workout-training-wall-angels-sport-exersice-silhouettes-woman-image137352255

by: Zoey Workman

Do you want to go to a workout class that feels like a giant dance party? Then try a spin class. You will get the best cardio in 45 minutes because you are working out your entire body. You might be asking yourself, what exactly is a spin class? It is a high-intensity indoor cycling workout that is on a stationary bike, meaning your legs are always moving. There is a resistance knob that allows your increase the intensity and how heavy you are pedaling (Alex Morris). The goal is to ride to the beat of the music and follow the instructor’s choreography. The class starts out by doing a warmup in the saddle, the seat, with no resistance. During this warmup the instructor can have you do a variety of things such as arm presses or just have your arms on the handlebars. Once the warmup is done, the intensity is about to go up. You will be in the saddle, then out, hoovering over the seat all while doing some type of arm choreography. However, the best part about spin is that you are going at your own pace and comfort level. It can be intimidating being around other people who are on beat but, everyone starts somewhere. The benefits? You will be drenched in sweat from: doing intense cardio, increasing resistance to push yourself to pedal with more force, and do an arm tract such as bicep curls with weights.  The best thing is that it is not a competition or a race with anyone else, but you can compete with yourself within each class.

HOW TO RIDE:

• You will need the proper shoes (you can’t use your regular tennis shoes because must get clipped into the bike, therefore the spin shoes have cleats in them)
• To adjust your seat to the proper height, have it match up next to your hip bone.
• The next thing you will do is clip onto the bike. You will need to press down the ball of your foot on the pedal until you hear a click. It will take some practice to get your feet clipped in at first but, with help from the spin instructor, you will be in good hands.
• Next you will need to adjust the handlebars (you do not want to be so close to them because you are not going to get a good stretch)
• You are ready to ride! Don’t forget to bring water and towels are provided (you are going to need it!)
• References

  Morris, A. (2022, February 16). What is spin class? Retrieved March 31, 2022, from                 https://www.fitboot.com/what-is-spin-class/

  Spin Classes Images – Browse 4,785 Stock Photos, Vectors, and Video | Adobe Stock

  https://stock.adobe.com/search?filters%5Bcontent_type%3Aphoto%5D=1&filters%5Bcontent_type%3Aillustration%5D=1&filters%5Bcontent_type%3Azip_vector%5D=1&filters%5Bcontent_type%3Avideo%5D=1&filters%5Bcontent_type%3Atemplate%5D=1&filters%5Bcontent_type%3A3d%5D=1&filters%5Bcontent_type%3Aimage%5D=1&k=stationary+bike&order=relevance&safe_search=1&limit=100&search_page=1&search_type=usertyped&acp=&aco=stationary+bike&get_facets=0&asset_id=406831633

by: Jacy Leone

Think z-e-n. Relax the mind and body and become one with yourself. What is yoga? Yoga is a mind and body practice that uses various styles of physical postures, breathing techniques, and meditation and relaxation. Yoga can help promote not only physical health but mental health as well.

Practicing yoga has many health benefits for the body and the mind. With the relaxation techniques and physical postures of yoga, yoga can help lessen chronic pain, arthritis, headaches, and lower blood pressure (AOA, 2022). Yoga can also increase flexibility, strengthen muscle, improve respiration and energy levels, and improve cardiac and circulatory health.

One of the best benefits from yoga is the improvement of mental health. One can use yoga to help manage the mental and physical aspects of stress. Stress can wreak havoc on the mind and the body and can have lasting effects. The breathing techniques and meditation of yoga can help improve a person’s mental health. Yoga helps relax the mind, relieve chronic pain, improve mental clarity, and improve overall health (AOA, 2022).

Here are a few simple yet effective yoga poses:

https://www.shutterstock.com/image-vector/set-slim-sportive-young-woman-doing- 1556386601

References

 Benefits of yoga. American Osteopathic Association. (2022). Retrieved April 7, 2022, from https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/

https://www.shutterstock.com/image-vector/set-slim-sportive-young-woman-doing- 1556386601

By: Maynard Smith

Bench press is one of the more commonly performed lifts, and there are multiple reasons for that. The primary reason for this is how much the bench press benefits the lifter. Bench press is a core exercise which means the lift works multiple different muscle groups. The main muscles worked are pec major, pec minor, serratus anterior, delts and triceps. Do to bench press activating varies muscle groups, this lift helps increase strength and bone health of the upper body, making this lift a very popular lift amongst athletes.

Now that we’ve talked about the benefits of bench press lets talk about how to perform a proper bench press. First the lifter is going to lie flat on their back on the bench. Next, grip the bar with hands just slightly wider than shoulder-width apart (there should be a line on the barbell indicating an estimation of where the lifter hands should go). This helps so that when the lifter is at the bottom of the lift their hands are above their elbows maximizing force generation.

https://www.pexels.com/

Bring the bar slowly down to your chest as you breathe in. Push up as you breathe out, gripping the bar hard (applying pressure inward with your hands can help increase the benefits of the lift) and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time to ensure the muscles are being properly worked.

https://www.pexels.com/

Now that we have discussed the benefits and proper form of bench press, individuals pursuing physical activity can hopefully use this information to increase their strength health and knowledge in the gym.

References

“11 Undeniable Benefits of the Bench Press.” BarBend, 19 Oct. 2018, https://barbend.com/11-undeniable-benefits-of-bench-pressing/.

“Read up on These 9 Proven Benefits of the Bench Press.” BarBend, 22 Sept. 2021, https://barbend.com/benefits-of-bench-press/.

Snape, Joel, and Nick Harris-Fry. “How to Master the Bench Press.” Coachmaguk, Coach, 12 July 2021, https://www.coachmag.co.uk/exercises/chest-exercises/186/bench-press-technique-tips.

Keywords: Bench Press, Sports, Health

by: Alexis Roe

Can we prevent depression by becoming more physically active? Recent studies suggest that physical activity is as beneficial as other forms of treatment (psychological and pharma-cological) for depression in older adults.

Current meta-analytic reviews show that physical activity reduces both clinical depression and the experience of a depressed mood. In a study of clinically depressed older adults, physical activity was found to be as effective as cognitive behavioral therapy, psychoeducation, psychodynamic therapy, and cognitive therapy for treating depression. Overall, research as a whole suggests that physical activity plays an anti-depressant role in older adults. However, the treatment of depression is just one benefit of exercising. For more information about exercise benefits, check out the infographic!

PHYSICAL ACTIVITY BENEFITS INFOGRAPHIC

References

Chodzko-Zajko, W. (Ed). (2014). ACSM’s exercise for older adults. Philadelphia: Lippincott, Williams, & Wilkins.

Picture retrieved from: https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.guideposts.org%2Fbetter-living%2Fhealth-and-wellness%2Fliving-longer-living-better%2Fjust-this-much-exercise-could-help-you&psig=AOvVaw1jz3szaL9NrHzCPlgNU6Xz&ust=1646770971916000&source=images&cd=vfe&ved=0CAsQjRxqFwoTCID-o4fqtPYCFQAAAAAdAAAAABAD

by: Regan Colley

Social Media has become one of the most influential fitness. With quick and easy access to fitness “information” or “trends”, individuals can get numerous ideas and apply them to their fitness routines. While this can be helpful, it can also be harmful. One of the most recent trends that is sweeping the internet is on a popular video streaming application properly used to post short videos for comedy or informational purposes. The most recent trend that has been spreading is the trend of individuals comparing their “squat depth”. The trend is spreading the idea that if an individual’s squat depth does not exceed the squat rack safety bar, then it is not valid. For example, on most videos, the commenters say that “if the squatter’s butt is not touching the ground, the rep is not valid” or even “that the rep is not completed if the squatter does not squat below the squat safety rack”. These comments are not accurate and ignore the fact that exercise programming should take an individualized approach.. When doing a proper squat, proper form should take priority over squat depth and squat depth will depend on the goals, abilities and limitations of that specific individual.

An individual must have proper form, this is due to the fact that when an individual does not have proper form, they are at a higher risk for lower back injuries due to improper kinetics such as lumber shear forces with lumbar flexion (Schoenfeld et al. 2010). When an individual does not have proper form and does not maintain a upper trunk parallel or neutral lower back position, it can cause the individual to have what is commonly referred to as a “butt wink” and can cause excess pressure on the lumbar portion of the spine and on the intervertebral disks which can lead to injury.

Picture from:

Comment corriger le Butt Wink et améliorer la posture du squat ? (wodnews.com)

In order to combat potential risks to this trend, individuals should do simple exercises in order to improve form and decrease injury risk to themselves. These exercises can be done at home and are simple and effective to improving overall form when performing an overhead squat (Cruz 2022). The first exercise that individuals can perform what is called a “Hip Hinge”. Individuals can perform this in order to feel the basics of what proper squat position is while also correcting the twinging of  the lower back or the “butt wink” and even arching the lower back. The second exercise is called a “Hip Bridge with a Resistance Band”. The purpose of this exercise is to establish gluteal activation in order to correct lumbar positioning (Cruz 2022). Both of these exercises can help individuals with their form, and extend their knowledge and decrease injury risk from improper form. Ultimately, it is vital individuals are knowledgeable about what proper form is when performing any exercise, especially with exercises that utilize weights with it because when individuals follow instant trends they can be more susceptible to serious injuries such as lower back injuries.

References

David Cruz, D. C. (n.d.). Squat form – what does it tell us? part 2. NASM. Retrieved February 28, 2022, from https://blog.nasm.org/newletter/squat-form-tell-us-part-2

Schoenfeld, B. 2010. Squatting Kinematics and Kinetics and Their Application to Exercise            Performance. Journal of Strength and Conditioning Research 24(12):3497-3506.

David Cruz, D. C. (n.d.). Squat form – what does it tell us? part 1. NASM. Retrieved February 28, 2022, from https://blog.nasm.org/newletter/squat-form