Created by Bryson Winterbottom using Canva

by: Bryson Winterbottom

Cardiovascular training and resistance training are the two primary forms of exercise that contribute to an overall healthy body. Both of these forms of exercise produce different adaptations to help facilitate a strong healthy body. With the percentage of adults in the United States who fall in the category of obese being 41.9% we must understand which form we may reap the most benefits from in regards to calories burned (Stierman et al., 2021). Depending on your preferences, one could be better than the other in regards to helping you reach your body composition goals.

Resistance Training

Resistance training is a form of exercise that is performed against a type of resistance to improve muscular strength, endurance, and size. Engaging in resistance training does not burn nearly as many calories during exercise as cardiovascular training. However, it has been shown that resistance training can improve one’s resting metabolic rate by 7% after several weeks (Westcott, 2012).  In other words, resistance training might not burn as many calories during exercise as cardiovascular training but can lead to a higher metabolism overall causing you to burn more calories throughout the day when at rest.

Cardiovascular training

Cardiovascular training involves activities that get your heart rate up for extended periods such as walking,  jogging, cycling, etc. Cardiovascular training burns significantly more calories during exercise than resistance training. However, in regards to increasing one’s resting metabolic rate (calories burned at rest), it is lower than that of resistance training (MacKenzie-Shalders et al., 2020).

Conclusion

Overall these two forms of exercise are a great way to improve your overall body composition. It is important to understand that this is a general idea and that the total amount of calories burned also heavily depends upon the duration and intensity of exercise for each modality. A fair comparison can only be made if duration and intensity across both forms of exercise are of equivalence. Including both types of exercise in your training is great for overall health but depending on your preferences you may want to place a larger emphasis on the one that you think can help you reach your body composition goals more effectively.

​​References

MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of Sports Sciences, 38(14), 1635–1649. https://doi.org/10.1080/02640414.2020.1754716

Stierman, B., et al. (2021). National Health and Nutrition Examination Survey 2017–March 2020 Prepandemic Data Files Development of Files and Prevalence Estimates for Selected Health Outcomes. (158).

Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8

How Staying Active Can Improve Quality of Life as You Get Older

by: Jayson Kottunjalil

While aging is a natural process, it doesn’t mean that we have to accept a decline in our quality of life. In fact, staying active through regular exercise can be one of the most powerful tools for maintaining physical and mental well-being as we grow older.

Credit: neurosciencenews.com

Physical Benefits of Exercise

Engaging in regular physical activity offers numerous benefits. It helps maintain muscle strength and flexibility, which are essential for performing everyday tasks. Exercise also supports bone health, reducing the risk of osteoporosis and fractures. Cardiovascular activities like walking, swimming, or cycling can improve heart health, lower blood pressure, and reduce the risk of chronic diseases such as diabetes. According to the National Institute on Aging (NIA), regular physical activity can reduce the risk of developing chronic diseases and improve overall health in older adults. (National Institute on Aging, 2020)

Credit: https://www.puregym.com/blog/the-mental-health-benefits-of-exercise/

Enhancing Mental Well-being

In addition to its physical benefits, exercise plays a crucial role in helping mental health and cognitive function as we age. Studies have shown that consistent physical activity can ease symptoms of depression and anxiety, improve mood, and sharpen cognitive functions like memory and focus. Engaging in group exercise classes or outdoor activities can also provide opportunities for social interaction and reduce feelings of loneliness or isolation. According to a study published in the Journal of Aging and Physical Activity, participating in regular exercise programs among older adults was associated with improvements in mood and overall well-being. (McAuley et al., 2006)

Tips for Starting an Exercise Routine

1. Determine your motivation to start exercising and understand your reasons for doing so.

• Identify personal health goals such as disease risk reduction, improved heart health, weight loss, better sleep, or maintaining physical abilities.
• Consider factors like enjoying outdoor activities, or continuing sports interests.
• Clarify your “why” to stay committed and motivated during challenging times.

2. Set achievable fitness goals that are measurable and realistic.

• Start with small, attainable objectives and gradually progress to more challenging ones.
• Avoid pushing yourself too hard too quickly to prevent discouragement.
• Focus on consistency and gradual improvement over time.

3. Establish a personalized exercise routine that suits your lifestyle and goals.

• Choose activities that you enjoy and align with your current physical abilities.
• Incorporate a mix of cardiovascular, strength training, flexibility, and core exercises.
• Plan workout sessions around your schedule
• Monitor fitness progress through regular physical assessments and measurements.
• Assess aerobic fitness, muscular strength and endurance, flexibility, and body composition.
• Utilize fitness tech such as wearable trackers and apps for convenient progress tracking.

4. Embrace exercise as a long-term lifestyle commitment rather than a short-term endeavor.

• View fitness as a lifelong journey with ups and downs.
• Adjust your routine and goals as needed while staying focused on your overarching motivation.

(Nebraska Medicine, 2023)

Regular exercise offers numerous benefits as well as physical health. It triggers the release of endorphins, which alleviate stress, anxiety, and depression, while enhancing cognitive function and memory. It also helps with social connections and a sense of belonging, particularly through group activities. By prioritizing exercise, we lead by example, inspiring others to adopt healthier lifestyles and creating a ripple effect of wellness within our communities.

References

McAuley, E., Konopack, J., Motl, R., Morris, K., Doerksen, S., & Rosengren, K. (2006). Physical activity and quality of life in older adults: influence of health status and self-efficacy. Annals of Behavioral Medicine, 99-103. lbhttps://academic.oup.com/abm/article/31/1/99/4631747?login=false

National Institute on Aging. (2020, April 3). Exercising With Chronic Conditions | National Institute on Aging. National Institute on Aging. Retrieved February 23, 2024, from https://www.nia.nih.gov/health/exercise-and-physical-activity/exercising-chronic-conditions

Nebraska Medicine. (2023, March 21). How to start a simple exercise routine: 5 tips for beginners. Nebraska Medicine. Retrieved February 24, 2024, from https://www.nebraskamed.com/health/body-systems/how-to-start-a-simple-exercise-routine-5-tips-for-beginners

by: Morgan Dickey

WHAT IS FUNCTIONAL TRAINING?

Many individuals get fearful about exercising due to injury, feeling awkward, or perceiving that the exercises they are doing are pointless. Functional training is a way to incorporate exercising in the gym to correlate back to activities of daily living. Each body is meant to push, pull, rotate, squat, lunge, and bend. Whether you do these movements everyday, or you never do them, it is important to work out intentionally and consistently.

THREE BENEFITS OF FUNCTIONAL TRAINING:

1. IT HELPS WITH EVERYDAY ACTIVITIES

Functional training directly correlates back to our everyday activities. For example, a n individual does a squat every time they get in and out of a chair and training for that can make those movements easier and reduce risk of injury.

   2. REDUCES THE RISK OF INJURY

When there is a heavy amazon box on the front porch, many people will lift it without bracing themselves and may hurt their back. If you notice the two photos, the same movement between a deadlift and carrying a heavy box. Functional training is ensuring you know to have a straight back, chest upright, and knees bent to reduce the risk of injury.

   3. IMPROVEMENTS IN BALANCE, MOBILITY, PROPRIOCEPTION AND CORE STABILITY

            Current research is showing that functional training shows improved function of the kinetic chain, improving balance, mobility, proprioception and core stability. (Beckham, 2010)

WHAT DOES A FUNCTIONAL TRAINING WORKOUT LOOK LIKE?

For most beginners, 12 repetitions and 1-2 sets is sufficient for a functional training workout. (Mahaffey, n.d.) Some ideas for workouts include:

All of these can be used with household items like books, canned goods, or plastic water bottles. Functional training has to be functional for YOU! So even if that looks like bicep curls with canned corn, you’re moving and strengthening your muscles!

References: 

Beckham, Susan G. Ph.D., FACSM, RCEP, CSCS; Harper, Michael M.Ed.. FUNCTIONAL TRAINING: Fad or Here to Stay?. ACSM’s Health & Fitness Journal 14(6):p 24-30, November 2010. | DOI: 10.1249/FIT.0b013e3181f8b3b7

Mahaffey, K. (n.d.). Functional training: Compound workouts for fitness. NASM. https://blog.nasm.org/functional-training-compound-workouts

Basics of strength and Conditioning Manual. (n.d.). https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf

The Impact of Exercise on Mental Health: Unveiling the Connection

by: Ondrej Blaha

In today’s fast-paced world, maintaining good mental health is paramount. Among the various strategies available, exercise stands out as a powerful tool. Research continues to shed light on the profound impact exercise has on mental well-being, revealing notable differences between individuals who exercise regularly and those who do not.

Understanding the Exercise-Mental Health Link

Numerous studies have investigated the relationship between exercise and mental health, consistently showing a positive correlation. Anderson and Shivakumar (2013) highlight that exercise triggers the release of endorphins, the body’s natural mood elevators, leading to feelings of euphoria commonly known as the “runner’s high.” Additionally, regular exercise improves sleep patterns, cognitive function, and self-esteem, while reducing symptoms of anxiety, depression, and stress.

Contrasting Mental Landscapes: Exercise vs. Sedentary Lifestyles

Comparing the mental health of individuals who prioritize exercise with those leading sedentary lifestyles reveals significant differences. Those who exercise regularly exhibit greater resilience against mental health disorders and enjoy a more positive outlook on life (Rosenbaum et al., 2014). Conversely, sedentary individuals face a higher risk of developing mental health issues due to increased stress, anxiety, and depression.

In conclusion, exercise plays a crucial role in promoting mental health and well-being. Whether through cardiovascular activities, strength training, or mindful practices like yoga, incorporating regular exercise into one’s lifestyle can foster resilience, alleviate stress, and enhance overall quality of life. Embracing physical activity not only nurtures a healthy body but also cultivates a resilient and balanced mind.

References:

Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2013.00027/full

Rosenbaum, S., Tiedemann, A., Sherrington, C., Curtis, J., & Ward, P. B. (2014). Physical activity interventions for people with mental illness: a systematic review and meta-analysis. Journal of Clinical Psychiatry, 75(9), 964-974. https://www.psychiatrist.com/jcp/physical-activity-interventions-mental-illness-systematic/

By: Emma Morris

Image used with permission from www.coconutsandkettlebells.com

Do you ever feel like some weeks you have way more energy than other weeks don’t know why? Well, for women our menstrual cycle plays a major role in that. Women have 4 different menstrual phases in a month. There is menstruation, the follicular phase, ovulation, and the luteal phase. The average menstrual cycle is 28 to 29 days (Department of Health & Human Services, 2001). In each phase your body is going through many different changes and experiences. Knowing what phase, you’re in and how to train during it can be beneficial. It is commonly known as cycle syncing.

Cycle syncing is a method that you can use to tailor your workout routine based on your current menstrual phase (Tigar, 2023 Para.8). The cycle phase that you are in can have a major impact on how you work out and your energy levels.

Let’s dive in on how you can cycle sync exercises based on your menstrual phase. (Hirt, 2023).

Menstrual Cycle: 

• Low intensity cardio
• Yoga
• Pilates
• Light weights

Follicular Phase & Ovulation 

• HIIT
• Strength train with heavier weight
• Cardio

Luteal Phase

• Low impact training
• Stretching
• Active recovery

References

Department of Health & Human Services. (2001, April 26). Menstrual cycle. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle

Hirt, M. (2022, February 23). The best exercises to do in phase of your menstrual cycle. VerywellFit. https://www.verywellfit.com/exercise-for-menstrual-cycle-phases-5217034

Tigar, L. (2023, August 3). Want to try syncing your workouts to your menstrual cycle? Here’s where to start. Real Simple. https://www.realsimple.com/cycle-syncing-workouts-7511635

Tarr, N. (2023, September 25). Cycle syncing diet: What to eat in each phase of your menstrual cycle. Coconuts & Kettlebells.https://coconutsandkettlebells.com/cycling-syncing-what-to-eat-in-   each-phase-of-your-menstrual-cycle/

In the last ten to five years, health and fitness has made enormous strides into the world of the everyday person. Although many of the general population have begun to use resistance training to their advantage and benefit, not much information has been given to them about how to go about resistance training. There are many ways people in the general population can benefit from resistance training through designing their workouts. There are many different types of resistance training workout splits, but we are going to talk more about the big two: Full Body Resistance Training and Push/Pull/Legs Resistance Training.

Full Body Resistance Training

Cathe Friedrich’s workout regimens say, “training your whole body in one session can improve how your muscles function together. With a total body approach, you don’t isolate muscle groups and work them independently of each other. Instead, you work them as a unit. In this way, muscle groups ‘learn’ how to work together rather than in isolation” (Cathe pg. 1). While working through a full body workout your muscles tend to learn how to work together through physical activity. For those in the general population full body workout routines can help you to get through those everyday activities in your lifestyle.

Full body workouts can also help improve your proprioception. Proprioception is the ability to be aware of your body position and where you are in relation to another object or in space. Cathe explains, “With full-body training, you aren’t just strengthening and hypertrophying muscles, you’re training them in an integrated manner” (Cathe pg. 1). This can allow you to prevent falls and improve balance which can be more beneficial for those who are elderly.

Push/Pull/Legs Resistance Training

BoxRox Competitive Fitness says, “One of the first pros of PPL (Push/Pull/Legs) is the flexibility of focus. This means that you can follow the split regardless of if your training focus is strength, hypertrophy, general fitness, or athletic training. You can alter the scheduling and the workouts themselves to reflect your specific goals” (BoxRox Fitness pg. 1). This is a great benefit of the push/pull/legs workout routine because it fits into all areas of fitness no matter what your goals are. As well it allows for more flexibility in your training regime and allows you to improve your specific goals of resistance training without having to increase or decrease your workout load.

The next pro of the PPL workout routine is it allows your body’s muscles to work as synergists, which means they are using the surrounding muscles to work together to complete the task. An example of this on a pull day would be instead of doing isolated bicep curls you could do supinated chin-ups which allows you to hit the Forearms, Biceps, and Latissimus Dorsi (Lats) muscles in unison. Which will improve your overall upper body strength rather than just hitting one muscle group.

References

Friedrich, C. (2019, April 15). The Pros and cons of full-body training routines. Cathe Friedrich. https://cathe.com/the-pros-and-cons-of-full-body-training-routines/

Hudson, R. (2022, March 16). “How to Build Muscle – Pros and Cons of a Push Pull Legs Split Program (PPL) | BOXROX.” Www.boxrox.com, 2022, https://www.boxrox.com/pros-and-cons-of-a-push-pull-legs-split/

Nitro Cut. The Ultimate Full Body Workout, www.nitrocut.com/blogs/blog/the-ultimate-full-body-workout. Accessed 2 Nov. 2023.

Bowman, Peter. Push/Pull/Legs, 13 Aug. 2018. Accessed 2 Nov. 2023.

It is impossible to exaggerate the significance of recuperation in the realm of fitness and exercise.  Both fitness enthusiasts and athletes aim to maximize their recuperation techniques in order to  improve their performance and lower their chance of injury. Active recovery and passive recovery are the two main methods of recovery that have gained popularity. For those aiming to reach their fitness objectives, it is essential to comprehend the differences between these two approaches.

Active Recovery: Low-intensity exercise or other activities that encourage blood flow and aid in the body’s recuperation without adding to stress are considered forms of active recovery. Active recuperation exercises such gentle running, swimming, or cycling are frequently used. By increasing circulation and providing oxygen and nutrients to weary muscles, these exercises help the body rid itself of waste products from metabolism. Peake et al. (2017) found that lactate, a consequence of intensive exercise, is cleared more quickly during active recovery, which speeds up the recovery of muscular function. This implies that those who want to shorten the time between intensive exercises may find it advantageous to include active recovery in their training plan. Active healing has psychological benefits in addition to physiological ones. Lighthearted, pleasurable activities can aid in stress reduction and the development of a positive outlook, both of which are essential elements of general wellbeing (Ghram et al., 2020).

Passive Recovery: Conversely, passive recovery entails rest and very little exercise. With this  method, the body may recuperate without having to perform particular workouts. Sleep, massage, and contrast baths (alternating between hot and cold water immersion) are common passive recovery techniques.

According to a research by Barnett (2006), passive recovery can help muscles recover more quickly after strenuous activity and lessen pain. Specifically, sleep is essential to the body’s natural healing processes because it helps with tissue regeneration and memory consolidation for motor abilities and cognitive functioning (Walker, 2017).

Choosing Between Active and Passive Recovery:
The choice between active and passive recuperation is influenced by a number of variables, such as personal preferences, workout intensity, and individual fitness objectives. Depending on their training regimen and how their body reacts, some people may find that a combination of the two approaches works best for them. They can alternate between active and passive recovery.

Summary:

The use of recovery measures is essential in the quest for peak performance and physical fitness. Regardless of the choice between active and passive recuperation, it’s critical to understand the distinct advantages that each strategy provides. While passive recovery permits rest and regeneration, which helps with muscle repair and general recovery, active recovery stimulates the body and mind, increasing circulation and lowering stress. In the end, achieving the ideal balance between these two approaches can help improve long-term wellbeing and physical performance.

References:
Peake, J. M., Neubauer, O., Della Gatta, P. A., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3),
559-570.

Ghram, A., Briki, W., & Maameri, Z. (2020). Acute effect of active recovery on mood states in men and women. The Journal of Sports Medicine and Physical Fitness, 60(10), 1384-1390.

Barnett, A. (2006). Using recovery modalities between training sessions in elite athletes: Does it help? Sports Medicine, 36(9), 781-796.

Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon
and Schuster.

The importance of maintaining good mental health cannot be stressed in the hectic world of college life, where academic pressures and social dynamics collide. Regular physical activity is an often overlooked element to reaching this balance. Aside from the physical benefits, exercise has  significant consequences for mental well-being, especially for the young and dynamic community of college students.

1. Stress Reduction
College life is full of deadlines, exams, and the constant juggling of responsibilities. Physical activity acts as a natural stress reliever by causing the release of endorphins, the pleasurable neurotransmitters responsible for a good mood.(Mayo,Clinic, 2022 Para.1) Whether it’s a brisk stroll, a heart-pounding marathon, or a peaceful yoga session, the act of engaging in physical activity offers a therapeutic retreat from the daily grind.

2. Cognitive Enhancement
“Exercise isn’t just about building muscles; it’s about building brainpower too. Studies consistently show that regular physical activity enhances cognitive function, memory retention, and overall academic performance” (Harvard Medical School, Exercise can boost your memory and thinking skills 2021 para.3). For college students navigating through complex courses and information overload, integrating exercise into their routine becomes a strategic investment in their intellectual abilities.

3. Social Connection
Part of the college experience is about developing relationships as much as it is about learning.  Physical activities, whether they be team sports, group workshops, or simply going to the gym, all live a natural outlet for social contact. The camaraderie developed during these activities develops a sense of belonging and emotional support, both of which are important factors in maintaining good  mental health in the face of academic and personal problems.

4. Anxiety Management
Anxiety can be an enormous challenge for college students, but physical activity emerges as an effective weapon in its treatment. From performing a dance routine or the practicing the meditative energies of Taichi, exercise helps reduce anxiety levels, encouraging a more centered and composed mindset (Mayo Clinic, 2022 Para.2,4).

5. Sleep Quality
Quality sleep is often an overlooked pillar of academic performance, and physical activity is critical to it. “Regular exercise helps college students achieve the needed 7-9 hours of restful sleep by  regulating sleep patterns. As a result, focus, memory consolidation, and overall mental resilience  improve.” (Okano et al., 2019 para.11).

6. Emotional Resilience
College life is an emotional rollercoaster, and physical activity gives students the emotional fortitude they need to manage its twists and turns. Regular exercise cultivates a more resilient mindset, allowing children to bounce back from failures and meet obstacles with a positive attitude.

In conclusion, the importance of physical activity and mental health for college students cannot be stressed in the fast-paced world of academics. Maintaining physical fitness is just one aspect of a holistic approach to well-being that benefits academic performance, emotional stability, and the general quality of the college experience. Therefore, letting students know that the transforming power of physical activity paves the way to success and that a healthy mind resides in an active body as they set out on their academic adventures.

References
1. “Exercise Can Boost Your Memory and Thinking Skills.” Harvard Health, 15 Feb. 2021,
www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinkingskills.

2. Clinic, M. (2022, August 3). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/ art0044469#:~:text=Physical%20activity%20may%20help%20bump,contribute%20to%20this%20same%20feeling.

3. Supporting child and student social, emotional, behavioral, and mental … (n.d.). https://www2.ed.gov/documents/students/supporting-child-student-social-emotional-behavioral-mental-health.pdf

4. Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., & Grossman, J. C. (2019,
October 1). Sleep quality, duration, and consistency are associated with better academic performance in college students. NPJ science of learning. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6773696/