FIT Connect

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Campus Recreation

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.

wellness_links

• Register Online Here
• 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 '09 FITNESS & WELLNESS CALENDAR OF EVENTS

August

Date	Event	Link
8/24	First Day of Classes

September

Date	Event	Link

October

Date	Event	Link

Novemberl

Date	Event	Link

December

Date	Event	Link

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 :

		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

Say "No" more often
Anticipate needs
SMILE
Stop saying negative things to yourself
Read a book for pleasure
Strive for excellence NOT perfection
Get enough sleep
Remember that stress is an attitude
Talk less and listen more
Remember that you always have options
Loose yourself in a daydream
Think positively
EXERCISE
Learn to meet you own needs
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/health+fitness/index.htm

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.

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