FIT Connect
wellness  
Wellness Connect
Wellness Connect is your connection to wellness tips, facts and more! This page is dedicated to provided you with the information and tools necessary to helping you achieve a happier, healthier and more fit you.

This site was created to help provide you with resources and tools to help you make healthy life choices, provide fitness and wellness information and to act as a resource for health, fitness and wellness information.
 
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Spartan Recreation
Wellness Activities
 
LINKS ON THIS PAGE :
F09 Wellness Calendar of  Events
Fitness Basics & Information
Wellness Basics & Information
Additional Resources & Websites
 
We hope you will find this page helpful, educational and fun! Please be sure to check back, as this page will regularly be updated!
 

FALL 2011 & Spring 2012 CALENDAR OF EVENTS

November

Date

Event

Link

11/11 Veterans Day - Campus Closed
Group Fitness: Only 9:30am Pilates Reformer will be held
Intramurals: All games run as scheduled
 
11/23 Group Fitness: ONLY 11am Sculpt, 12:10pm Cycle, & 12:10pm Yoga will be held. All other classes cancelled that day.  
11/24-11/27 Thanksgiving Holiday - Campus Closed; Sport Club Closed; No Fitness Classes, Intramurals, or Outdoor Adventures.  

December

Date

Event

Link

12/1 Winter and Spring Fitness Passes go on sale  
12/8 Last Day of Fall Semester
Last Day of Fall Group Fitness Schedule
 
12/9 Finals Group Fitness Schedule Begins. It runs Dec 9 - 16  
12/17-1/3 Winter Break; Sport Club Closed; NO Fitness Classes  

January

Date

Event

Link

1/4 Sport Club Re-opens
Winter Group Fitness Schedule Begins 1/4 (runs through 1/20)
 
1/16 Campus Closed: MLK Day  
1/25 Spring Semester Begins
Spring Group Fitness Schedule Begins (all classes free from 1/25- 2/5)
 

February

Date

Event

Link

2/21 Rec Day! Come out and have some fun!  

March

Date

Event

Link

3/26-30 Spring Break; No Fitness Classes  

April


Date

Event

Link

TBD All Night Tourney!  
 
 

FITNESS BASICS & INFORMATION


DEFINATIONS OF FITNESS TERMS (Provided by IDEA Health & Fitness)

Aerobic Training :

 

Strength Training :

 

Flexibility Training :

This occurs when you achieve and maintain a heart rate of 65-85% of your maximum for at least 20 minutes or more. Also known as cardiovascular training. Examples: walking, cycling, group fitness classes, swimming, cross-country skiing.   This occurs when you apply force or resistance to a muscle or set of muscles. The resistance can be in the form of gravity (using weights), bands or tubing, or machines that employ weights attached to cables. Examples: bench press, biceps curl, sit-ups.   Otherwise known as stretching, flexibility training prevents strains and pulls and helps you stay loose and limber. Examples: toe touches, neck rotations, hurdler's stretch (now considered unsafe by the fitness industry).

TIPS FOR GETTING STARTED AND STICKING WITH A WORKOUT/FITNESS PROGRAM :

Cycling   Many of you already know that regular exercise is good for you. The questions many have about fitness are "how much is enough", "how can you find time in your busy schedule for fitting fitness in" and "how can I get started"?

Experts recommend that you accumulate 30 minutes of activity a day most days of the week in order to achieve health benefits.  Health benefits can include reduced risk of cardiovascular disease, heart attack and stroke.

Exercise can also offer other benefits such as strengthened muscles, increased flexibility. Regular activity can also promote, stress relief, reduced anxiety, better sleeping habits, and help you to sleep better and increase your energy!

The 30 minutes can be broken up into separate sessions, such as a 15-minute walk to and from the VTA station or around campus.  Of course, you can increase the health benefits by working out for a longer time, at a higher intensity, or both.

Time wise, studies have shown that the average American spends an estimated four hours watching television every day. Substitute just 30 minutes of walking for TV watching four times a week, and you will see positive benefits! Good habits and healthy life style changes take time and effort to form, but by following the steps below and getting started today, you will be on your way to an active, healthier and fitter lifestyle in no time!

STEP 1— Plan Exercise Into Your Day

Plan fitness into your day and make it a priority. Make an appointment with yourself and keep it just as you would any other important appointment. Plan ahead and pack what you need the night before.  Put it in your car, write yourself a note, set a reminder in your phone or e-mail, whatever it takes to help you stick with it!

STEP 2—Establish a Support Network

You'll be much more likely to stick with exercise if you have support from two different groups: people who will work out with you, and people who will support you even though they don't exercise with you. Those who exercise regularly will probably be happy to help you get started and can help you to stay motivated. Those who don't can help you through roadblocks and barriers you might find.  Friends, family members, significant others, co-workers are all great resources for your support system!

STEP 3—Set Your Goals

Are you trying to lose weight? Get stronger? Improve your quality of life? Write down specific, measurable and realistic goals.  This will help you to identify which direction to go in and chart your progress. Create both short-term and long-term goals, and make sure they are realistic. Do not expect to lose 30 pounds in 30 days!

   

Additional tips and suggestions:

 
  • Exercise with a friend. 

  • Take a group exercise class. Bring a friend and have fun together!

  • Wear a portable stereo/MP3 player. Music is a great motivator, so play music that gets you going and keeps you energetic.
  • Sign-up for a weight room orientation at your gym to become more comfortable with the equipment.

  • Don't push yourself too hard. Remember that it will get easier!

  • Keep a log of your workouts. Write down a few sentences about how you feel during and after your workout. You will see you will start to have more energy and things will get easier.

  •  

    WELLNESS BASICS & INFORMATION


    15 Ways to Relieve Stress

     

    Workout
    1. Say "No" more often
    2. Anticipate needs
    3. SMILE
    4. Stop saying negative things to yourself
    5. Read a book for pleasure
    6. Strive for excellence NOT perfection
    7. Get enough sleep
    8. Remember that stress is an attitude
    9. Talk less and listen more
    10. Remember that you always have options
    11. Loose yourself in a daydream
    12. Think positively
    13. EXERCISE
    14. Learn to meet you own needs
    15. Stand up stretch and take a few deep breaths

    How to Recognize the Signs of Stress :

     

    Your Exercise Heart Rate :

    Not everyone deals with stress in the same way, and not everyone will have/show the same symptoms when chronic stress goes unmanaged. There are some general signs to watch for :
    • Nervousness
    • Changes in appetite
    • Frequent colds or illness
    • Trouble focusing or remembering
    • Poor sleep
    • Irritability
    • Tiredness
    • Muscle pain in shoulders, neck and back
    • Diarrhea, constipation, or other digestive problems
    • Feeling withdrawn and disconnected from others
    • Headaches

    If you experience these symptoms or others that you have identified as signs of stress in your life, take active steps to help reduce your levels of stress. You may already have some stress management techniques, but if not, talk with your doctor and start to explore ways to successfully manage and relieve stress.

      Fitness is a combination of muscular strength, muscle flexibility and cardiovascular fitness. Cardiovascular fitness is a very important component because if reflects the body's ability to release energy.  Improving your cardiovascular fitness increases your supply of oxygen and your energy can lead to prolonged endurance and improved and optimal performance levels.  By training and conditioning your cardiovascular system, you can also decrease your risk for heart disease, high blood pressure, stroke and other life-threatening conditions. 

    When you are first beginning your fitness plan, aim for the lower range of your THR (Target Heart Range).  Gradually work up to the higher range as you become stronger and more physically fit. 

    Click here for a printable sheet to calculate your exercise heart rate!

    * Please note, if you are a smoke, suffer from a chronic medical condition or have a personal and/or family history of heart disease or are on medications such as Beta Blockers, please check with your healthcare provided and/or general practitioner before starting any exercise programs.


    ADDITIONAL RESOURCES & WEBSITES

    American College of Sports Medicine (ACSM)
    http://acsm.org/

    American Heart Association (AHA)- Fitness News
    http://www.justmove.org/fitnessnews/hfindex.html

    NOTE :

    This site is intended to provide you with basic information and resources, and is in no means all-inclusive.; You should consult a doctor prior to starting any exercise programs and should follow your physicians advice based on your goals and current health status.