It is a promise that many college students often make – and subsequently break.
Although students vow at the end of the summer to stay in shape, workout routines often become few and far between, as they struggle to balance classes and work during the fall semester.
However, incorporating fitness into one’s daily schedule is an investment in life-long health.
“Most people don’t realize the power of exercise,” said Ann Azzollini, a professor at Queens College who teaches physical education and nutrition classes.
Fitting in a few workout sessions during the week can produce numerous health benefits, including decreased blood pressure and cholesterol and increased muscle mass and bone density. Recent research, said Azzollini, has also linked fitness to improved concentration levels in students.
“I can say from personal experience that exercise helps to relieve stress and clear the mind. I did my best thinking when I was running,” said Azzollini, who recommends taking exercise breaks while studying.
For those who allot one hour in their schedules for fitness, Azzollini suggests dividing the time into four types of exercise, beginning with a 20-minute cardio routine consisting of cycling, jogging, rowing or running on a treadmill. Students should then complete one or two weight training exercises, targeting the major muscle groups – chest, back, shoulder and leg muscles (2-3 sets, 8-12 repetitions). The remaining time should be split between an abdominal routine, such as one involving crunches, and a flexibility routine consisting of stretches.
Although some students may prefer to work out at a fitness center, they can receive the full health benefits of exercising without setting foot in a gym. Through the use of simple fitness equipment, such as dumbbells and medicine balls, effective workout routines can be developed at home.
“If you know that you can stay focused, then you know that home is the perfect place to do this [exercise],” said Azzollini.
To develop individual workout routines, students can access reputable web sites, such as www.exrx.net or www.acsm.org, which offer fitness advice and instruction for individuals at different exercise levels.
Students can also take advantage of their college campuses, using school grounds or the college track to develop a walking routine in between classes.
“Train smart. Know what time you have, and make it work for you,” said Azzollini.
Fitness can also be incorporated into a person’s schedules in less obvious ways, such as through walking a pet or parking farther from school or work to allow increased walking distance.
However, regardless of how students decide to incorporate fitness in their daily schedules, it is important that they modify their exercise routines every few weeks, increasing the workout intensity as challenging routines become easier.
People reach an exercise “plateau” every 8-12 weeks, depending on the consistency of their exercise routines, said Azzollini.
Making changes in nutritional eating habits is also key to becoming physically fit. Eating large portion sizes at fast food restaurants and drinking beverages high in simple sugars can prevent students from reaching their health goals. Making better food choices, such as decreasing portion sizes, can eliminate 300-500 calories per meal and promote weight loss.
“What you start now will impact what you become,” said Azzollini.
